Training & Nutrition - A week and a half before 100

So, I'm riding my first century on the 22nd. Do I ride 80miles this Sunday? This loop will include one of the hardest climbs on the route. I did 70 on Monday and felt it...not bad, but mentally I didn't want to get back on my bike the next day or even today. I'm ready for this ride to be over and get back to good old social riding. I've been told not to ride for two days before the ride. Is this sound advice. Can you tell I'm already spent or is it just anxiety? I'm thinking anxiety. I want to feel good on this century. What do I need to be doing this week to avoid crashing before the ride?

Here is what I would do... ride this weekend as usual, maybe a 60-70 mile ride Sa. or Su., and ride 20-30 mile rides M-W, and then a slow easy 20 Th., OFF Friday, go to bed early Friday night, and eat tons of quality carbs all week long (lots of pasta, and oats are excellent for sustained energy)... then go out and ride... most of all have fun.

BTW... if you are feeling like you don't want to get on the bike the next day or two, don't... that can be a psychological sign of overtraining. I ride 200+ miles a week, regularly, with one ride being 75+ and at least 30-50 the next day... and
the rest in small rides, sometimes 20 morning and 20 evening... sometimes I just don't ride at all...

Most of all HAVE FUN:beer:

That sounds like a realistic plan for me. I'm suppose to do 70-80 Sunday & 50miles Monday. Different people want me to ride on long rides with them...so me being crazy and social I'll ride with them. Then I'll take it easy like you said. I'll do short rides. I'm finding it hard to take a break. I wasn't able to ride last night due to rain and I can't ride tonight due to work....which is probably good because otherwise I'd be wearing myself out.

the one thing I don't get is that I have put on weight. Not that I find this horrible, but it is odd. I ride almost everyday and eat well. So, I don't understand why I'd put on ten pounds. Being the woman that I am I'd rather become the svelte rider than the beefy rider. Any ideas on why I'm getting beefy?

I would say you are building muscle by riding, and since muscle weighs more than fat, even though you are losing fat, the added muscle weighs more than the fat lost. Some of our more "scientific" forum members could give a detailed explanation of how it happens, and tell you about tissue density and all that, but from my own experience... it happens.
I am 5'-10", at 220 lbs., and only have a 35" waist (I come from stocky genes)... because I lift weights as well as ride, I lose very little weight even when I'm in peak riding season (200-300/wk.). I also ride indoors all winter, so I don't gain much grzzly insulation either.
Simple, but true... "muscle weighs more than fat".
:rolleyes:

Originally posted by Betta
So, I'm riding my first century on the 22nd. Do I ride 80miles this Sunday?
Hmmm. Location is NC, ride is the 22nd... by any chance you doin' the Blood, Sweat, and Gears (http://www.bloodsweatandgears.org/)? That's a heck of a first century. I submitted my registration just last night. Hope the weather is as good as last year.

I pretty much agree w/bikehard700. I wouldn't reduce the distance for the week-end ride, but I would reduce the pace. The bottom line is, you don't want to spend the week recovering... you want to spend the week building... storing glycogen, muscles getting all healed, etc.

yes....that's the one... Blood, sweat & gears. That is why I am a little worried about burnout. I know I wont want to finish if I feel like hell. So, your doing the ride? I just got the route map the other day. I'm going to try and ride a snake mountian loop Sunday. Snake is the hardest climb and I haven't done it yet

Betta... enjoy the century! If you've been training you'll be fine. I did it ..and I'm just a beginner. I just wanted to finish. Next time, maybe I'll do it for time.
As far as training, we rode 75 miles two weeks prior to the big 100. The 75 seemed harder than the 100 and the 100 was in Tahoe where there are serious hills as compared to Wisconsin. Just remember to drink and eat as you go... stretch when you can... and you'll be fine! have a blast!
:)

Originally posted by Betta
Snake is the hardest climb and I haven't done it yet
Snake's tough, as you'll see tomorrow. You start a gradual climb when you turn onto Meat Camp Rd. Then, at the head of MC, where the road forks right it gets steeper. Then, as you approach the gap, it gets steeper. Then the road takes a hard right and goes ballistic. The good news is that at that point you're almost to the top. During the BSAG, you may encounter people walking their bikes during the last part of the climb. They will be going almost as fast as you. :eek:

Burnout shouldn't be a problem if you pace yourself, and keep up with the eating and drinking. From the sound of the rides you've been doing, I think you'll be fine. It'll be tempting to go hard early during the climb up from Shull's mill. Don't do it! Remember, there's plenty more to come. If you're still feeling strong when you get to George's Gap Rd (around mile 75), that's the time to go (although there's still one long climb after that, going from Bethel up to 321).

I lived in Boone for ~15 years, and graduated from ASU (BS Comp Sci.). At which point I took my degree and had to move away. :(

That's my fear...that I wont be able to find a job here in Boone and I'll have to leave this amazing place. I love these mountains. Plus, I love riding these mountains. I've met some amazing people that share my love of being outside on a bike:)

Well, now that it's over, and 24 hrs has gone by, I can say it was a good ride. I'm even thinking crazy thoughts like "maybe I'll do it again next year."

Last year, I had finished with an elapsed time of just under 6:30, and was hoping to knock at least 10 minutes off that. It was not to be. First, I missed the start by a couple of minutes... I was caught on the crapper w/out a roll. :rolleyes: Then, there was a bridge under construction where we were required to walk our bikes for ~1000 feet. I chose to carry mine, and somehow in the process of lifting it, I knocked the computer off its mount, which I discovered when I got to the far end and was getting back on my bike. I guess the lucky thing was I found the computer with no problem. Still, it cost me a couple more minutes. Then, around mile 80, the person riding behind me miscued a hairpin turn on a steep descent and I stopped to see if they were alright. A hurt wrist, roadrash, shock and some spoiled plans were the extent of the damage, thanks to her helmet. The next aid station was only a couple of miles, and one of the volunteers was able to go back and pick her up. (I don't know, she may have rode to the finish in spite of advice and injuries.)

But the main reason I didn't do as well this year is 'cause I hadn't put in the endurance miles. Most of my "long" rides have been around 40-50 miles, up until the last couple of weeks. And it caught up with me around mile 50. At the finish, my first words to my wife (aka the bike widow) were "everything hurts." I wasn't exagerating. For my trouble, an ET of 6:37. Next year (and the remainder of this year) I will not neglect the endurance rides.

On the upside, I had no flats or mechanicals. A couple I know that ride a tandem had their rear derailleur cable break with 25-30 miles, and about 2500 feet of climbing, to go. Using their triple up front, and the 12 in the rear, they still finished ~6:19. Awesome. :eek:

The first finisher completed the course in 4:47 and described it as "brutal." Somebody who finished about when I did described it as "not too bad." I agree with the first guy.

Glad to hear you had a good ride.

'Blood Sweat and Gears' was a great first century. I learned a lot and now know what I need to do to get a better time next year. I finished at a little over 7:30. I wasn't pushing myself at all....I was worried about burn out and wasn't sure about the last few climbs. I just wanted to finish.
I realize I need another year to get my muscles fully prepared, so I can climb better. I've only been riding rode for about 2 months. I'm thinking of doing Bridge to Bridge at the end of the summer.