Two and a half weeks to go and this is what I'm thinking about training. Any feedback would be appreciated.
Gone out last Sunday (90 km) and today (75 km). Looking to do 100-120 km on Thursday and then again on Friday. I'd like to repeat similar mileage next week and then back way off the week before the ride to one long ride on the Sunday prior and, as per suggestions here, just some easy riding to keep muscles awake.
Now, does this sound crazy? Too much over the next two weeks? Should I start backing off mileage next week?
Not too crazy, but what was your Kms before? Is this new? I am asking this because you don't want to injure yourself so close to the "date". You could do this type of work out, but slow it down the last week before, you want your muscles to recover, and your backside, go for a short spin, the day before just to move your legs. I work a lot with rpm meters, so keep it slow and easy. After that, oil up and clean your chain for day 1. And then your ready.
Like I have been mentioning before you could come to Gear Up on June 25th at the Rose Bowl 6:30 - 8pm.
Thanks Dez. Not too new. Been increasing my mileage steadily over the past few months. Weekend before last, did 140 km on the Saturday and then another 95 km on Sunday: to test out the rear end on back to back longer rides. Though a little slower on the Sunday, I made it.
The thing that I'm finding a little tough though is the re-fueling. I'm still trying to figure out the "magic formula" which will give me that abundance of energy that makes it all look soooo easy when others riding along. At times, finding myself quite tired on day after ride. Just started trying out the gel shots. Any thoughts???
Will try to be there on Thursday ... we'll see how I'm doing after ride. Thanks again.
Hi Imp, I drink a protien whey powder drink after my rides these days, and I also drink another bottle of water after my rides. I'm eating a bit more carbs at dinner too.
this training regime looks fine, if you have been averaging a couple of 100Km a week then backing off the last week will be fine. just dont back off too much as you say , just keep the muscles awake,
relative to nutrition, you should be eating while you ride, with a couple of weeks to go dont start experimenting! i do gummy bears! (its just sugar and gelatine), fruits to go (available in most super markets) Carb Boom gel shots and vector snack bars. you should be eating about every 20 minutes on a long bike ride and drinking about a bottle of water every hour this will give your muscles the fuel they need to make it through the days. remember eat and drink before you get hungry and thirsty
I have been experimenting and really like the clif and luna bars. $1.40 each at MEC. We also eat while out on the road, to especially test out what my stomach will tolerate. I have been making homemade energy drinks instead of Gatorade. i love them. Easy to make 1tsp salt, a real fruit drink of your preference and dilute it with water in your bottle. I take a home made gator and and a bottle of water on all my rides. I drink more water while we are out and will top it off at all water stops. I got caught too many times running out of water and only having the energy drink left to drink. I drink every 15 min just to get and stay in the habit of drinking so I don't forget when it's really going to count for the big ride. I always chew gum to help keep my mouth moist and always have chap stick. Now I'm drinking a protein drink after every ride. I have a book written by century rides(100 miles) and they have instructions and advice for the last 9 days leading up to a century. I'll highlight some of the advice here if you all wish. Take in mind the book is 10 years old so please add any updated info you all might have. I can't do it now we are getting ready to ride. See guys here it is almost 11.00 am and I'm still not out there. The only thing that will kill me on this ride will be the ungodly hour we will be get up at!!!!!!!!!!!
-- Edited by broadway29 on Sunday 28th of June 2009 06:53:31 AM
sure Sharon - if you'd like to share some tips that would be nice. I don't like the heat or sun - don't know how you can head out at the warmest part of the day. We're back already (1:00 p.m.) "only" 60 km today...
