Training & Nutrition - First MS150 coming in June in PA

I am sure this is a repeated subject but my search really didn't turn up what I was looking for so....

The is to be my first MS150. Did 2 day 140 mile flat ride last fall.

I do spinning classes 3 days a week and nautilus 3 days.

Plan on a few 30-40 mile flat rides and road rides before as well as a few short rides.

Strenous backpacking trip 3 weeks before MS150.

Couple times a week climb up and down 30 flights of stairs.

Plan on fueling up and hydrating highly the night before with only a light(recovery) spinning session the day before.

Water, gatorade, and food along the way.

Am I missing anything?

Thank you for your thoughts.
Jim

Jim: What kind of distances will you be riding on the two days? If you're doing the 100 on Saturday and 50 on Sunday which is what I'm doing here in GA in September I would add some long rides on the weekends. I have a schedule I came up with that has long rides scheduled for Saturday and Sunday. If you'd like to see it I'll post it here.

Zack

Hi Jim. I'm also planning (depending on the health of my knee) on doing the MS150 this year in June. I'm assuming that this is the one that you are considering?

Escape to the Lake (Erie) (http://www.nmss-pgh.org/child_template.asp?ID=106)

I really don't have much of a plan to get in shape other than getting in some longer riding days on the weekends. However, your post has motivated me to get a better plan together! :D

Hey Zack...

I might be doing the MS-150 out here in Cali in October... could you post up that schedule... so far I've been trying to do 40 mile rides on the weekends plus shoter rides during the week, and slowly building up from there... and I just wanna make sure i'm on the right track

Thanks

Jeff

Originally posted by SipperPhoto
Hey Zack...

I might be doing the MS-150 out here in Cali in October... could you post up that schedule...


Hey Jeff. What I did to come up with my schedule is calculate the number of weeks I had until the ride in September and then built my miles from that. If you were to ride all of the miles on the schedule you'd ride 1950 miles. The numbers below show (weeks before ride) - Sat/Sun miles. Basically on Sunday you ride half of what you ride on Saturday...

(25) 4/2
(24) 8/4
(23) 12/6
(22) 16/8
(21) 20/10
(20) 24/12
(19) 28/14
(18) 32/16
(17) 36/18
(16) 40/20
(15) 44/22
(14) 48/24
(13) 52/26
(12) 56/23
(11) 60/30
(10) 64/32
(9) 68/34
(8) 72/36
(7) 76/38
(6) 80/40
(5) 84/42
(4) 88/44
(3) 92/46
(2) 96/48
(1) 100/50

I will probably follow this schedule up to 80/40 I know if I get within 20 miles of the finish I'll be able to finish the century on Saturday :)

I'd appreciate any comments anyone may have regarding this schedule.

Zack

Thanks Zack...

Looks good.. even though I'm about 5 months (20 weeks out or so) I would probably start at your week 15 or 16... at this point for me.. 40 miles isn't too far... a good morning ride distance about 2 hours or so worth of riding... that should be a pretty good plan though... not pushing too hard too fast... I can't wait now... hopefully i'll haev my new bike built up by then :-) otherwise I'll be riding on my 10 year old Centurion 6 speed :-)

Jeff

What's up pedal n paddle? The MS Society hosts a warm up seminar every year prior to the event. You may have already gotten a brochure for it. I went in 2001 and found it somewhat helpful. I got the brochure for this years a week or so ago. Because of a late developing military commitment I won't be attending (the seminar or the MS itself) although I registered. I missed it last year because I was in Afghanistan. Fortunately this year I'm not going that far...or for that long. In 2001 the first day was about 75 miles. The course is generally level though it felt more like a slight uphill most of the day. The biggest 'real' hills I remember are riding into Allegheney College at the end of the first day and out of AC beginning of the second day. The second day seemed more 'level' to me, but windier as you're out in the open more. The longest ride I did in training prior to the MS was 60 miles without getting off the bike. I did plenty of 30 milers and made sure I did some hills as well, though not what I would call a lot. You'll want to get your 'sit bones' tuned up. A sore butt makes for a miserable ride. I know this is kinda hit and miss advice - if you have any specific questions I'd be glad to share my experience with Escape to the Lake (Erie). Good Luck Man - and don't forget, a dip in the lake upon completion is part of the tradition!