How long are your long training rides?

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2012-12-26 10:36 AM

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Subject: How long are your long training rides?
More specifically for HIM-distance races. I try to go out for around 3hr15 or slightly longer, which puts me at about 60-65mi. Still have yet to bring enough nutrition to avoid that dead-leg feeling in the last 10 miles or so. I usually just bring a thing of clif shot blocks, a lot of 50/50 waterade and a PB&B sandwich :p

2012-12-26 10:50 AM
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Subject: RE: How long are your long training rides?

3.5hrs is close to my max for a HIM. I normally ride that probably 1x/week for 8 weeks or so. I do all of that on the trainer so I can't say how many miles it works out to.

 

As far as nutrition on endurance rides: I normally target 250Cal / Hr on a bike in training and in racing and that works out fine for events as long as 12 hrs so far.

2012-12-26 12:52 PM
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Subject: RE: How long are your long training rides?
I've done centuries, but don't think that's necessary. I just like to ride a lot. You're going long enough that it'll depend more on how you ride it. Also, with that time period, you don't necessarily *need* food to just get there. It is helpful, but you should be able to ride it fairly well without if you really wanted to try that. You're getting plenty in, so it's more likely matching fitness, pacing, and expectations. At these durations, the food should help to compliment your ability to get there a bit faster. It shouldn't make that big of a difference on fading like that. Keep riding and you'll get the hang of it.
2012-12-26 1:08 PM
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Subject: RE: How long are your long training rides?
I usually end up doing a boat load of 3.5-4 hour long rides, but don't push it up much further than that.  As stated above, once you get to a certain distance or time, it's not so much about adding more distance and time, but increasing the intensity of your ride.  I usually know I'm ready when I can ride the middle 40-50 miles of a 65 mile long ride about 15-20 watts above my HIM goal.
2012-12-26 2:14 PM
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Subject: RE: How long are your long training rides?

I don't start ramping up my long rides until fairly late in my training plan.  The first half of my HIM 20 week plan I keep my rides 45 minutes to 90 minutes but keep my intensity at or above race race.

In the latter phases, I keep several short rides during the week with one longer ride going out to 2 - 2.5 hours with three or four 50 mile rides above race pace.

The last two years, I bridged to IM after HIM on a seven week plan.  I pushed my weekly long rides out to 65 to 70 miles.

2012-12-26 2:15 PM
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Subject: RE: How long are your long training rides?
At least a solid 5 miles.

2012-12-26 10:16 PM
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Subject: RE: How long are your long training rides?
I think your time/ miles is acceptable. Try to experiment with your nutrition, that can make or break your race. Have you tried running after? Just curious.
2012-12-26 10:25 PM
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Subject: RE: How long are your long training rides?

3.5-4 hrs for me as well. 

 

Might want to give maltodextrin a try. So cheap, so good. 1 cup per bottle, with 2 bottles, you're good to go for the 3-4 hour HIM ride/race. 50 lbs for $55ish shipped - like 8x cheaper than the commercial stuff.

2012-12-26 10:40 PM
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Subject: RE: How long are your long training rides?

to prep for IMAZ, most of my long rides were 80 miles, which is right around 4hrs for me. i logged ride more than 80 miles and that was a 100 miler. i was sick the night before the race and couldnt hold the power i had planned but still clocked a 5:47 (with 4 bathroom breaks).

as far as nutrition, do you have a calorie/hr and fluid oz/hr target? that should help you figure out what your nutritional needs.

2012-12-27 2:50 AM
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Subject: RE: How long are your long training rides?
I personally love century training rides.  If I was doing specific training for HIM I'd likely still do at least a metric century ( 100 km ) but last summer I was doing double centuries riding 74 km TO the IMC course in penticton, riding the full bike course, then riding the 74 kms home :p

Good times those were :p  You learn a lot about what you can handle and how much is left in the tank on those rides
2012-12-27 9:21 AM
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Subject: RE: How long are your long training rides?
I brick off the long rides for two miles no fluid/hr or cal/hr goals. Probably should, though :p

Do you include fluid into the cal/hr metric?

2012-12-27 9:40 AM
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Subject: RE: How long are your long training rides?
Any calories are calories, even if in fluid form.  You definitely need to pin down your nutrition, with bricks included.  At my IM I actually ate too much and had some GI problems early in the run, was not fun at all.
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