Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Interval Training

Hello. My goal is to participate in a 600 k race beginning of May 08 in southern France.
It wil be my first long distance race and I was wondering if it's a good idea to keep doing specific interval workouts or to concentrate on long distance rides.
Thanks for your help.

Build your fitness levels with Long Steady Distance first, then develop the interval training after that distance training. Your speed won't increase substantially just with LSD, but you will be able to stay on the bike longer. The interval training will improve your speed and how your body reacts to stress, such as climbing hills. So the answer is Yes to the doing specific interval workouts, and yes to the long-distance riding, but get used to that first.

Remember to incorporate adequate and appropriate rest into whatever program you adopt.

Actually, I have to disagree with Rowan. Sorry, bud. :D

So far, the research is on the side of interval training, even right from the start. It's a faster way to build your endurance, no matter what level you're at. For a distance like 600k, "long steady distance" rides will build your mental capacity, but your physical improvements will plateau early in the training process.

Also keep in mind that in order to avoid overuse injuries, you do not want to increase your weekly mileage by more than 10% per week.

600k is a pretty intense ride, though -- it could easily take you 24 hours. Have you done any long rides (200k, 400k) at all? Is this your first long ride (i.e. non-competitive), or the first time you're competing at a long-distance event?

Research? References help. My experience must be out of date :D

That overuse or plain overexertion injury warning is paramount, and can largely be overcome by... LSD early in the training program.

Actually, I have to disagree with Rowan. Sorry, bud. :D

So far, the research is on the side of interval training, even right from the start. It's a faster way to build your endurance, no matter what level you're at. For a distance like 600k, "long steady distance" rides will build your mental capacity, but your physical improvements will plateau early in the training process.

Also keep in mind that in order to avoid overuse injuries, you do not want to increase your weekly mileage by more than 10% per week.

600k is a pretty intense ride, though -- it could easily take you 24 hours. Have you done any long rides (200k, 400k) at all? Is this your first long ride (i.e. non-competitive), or the first time you're competing at a long-distance event?

Here in Europe I've been doing "Cyclosportives" or GrandFondo as they say in Italy for years. I 'm the most performant on the long distance ones (250 k). That's why I want to try Ultradistance , though I know it's not real Ultradistance compared to such thing as RAAM.
I usually ride 12 000 / 15 000 k a year.
Thanks for the help.

Yep, interval training will help. Without it, you'll plateau, and while you can ride longer, you won't ride those distances faster. A well-designed training program will also help you avoid burning out from doing super-long rides for weeks (months?) on end without variation.

Although I'm quite confident in my opinions :D and this is not PBP, if you are thinking competitive you may want to hire a trainer and get professional advice.

Here's an NYT article on interval training: http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

And another link: http://www.ultracycling.com/training/peaking_plan.html

Yep, interval training will help. Without it, you'll plateau, and while you can ride longer, you won't ride those distances faster. A well-designed training program will also help you avoid burning out from doing super-long rides for weeks (months?) on end without variation.

Although I'm quite confident in my opinions :D and this is not PBP, if you are thinking competitive you may want to hire a trainer and get professional advice.

Here's an NYT article on interval training: http://www.nytimes.com/2007/05/03/fashion/03Fitness.html

And another link: http://www.ultracycling.com/training/peaking_plan.html

Thank you for these two very interesting links.

I was wondering if it's a good idea to keep doing specific interval workouts or to concentrate on long distance rides.Well then keep "wondering about it."

The previous answers are good examples of wrongheaded ignorant approach to offering advice.

The only pertinent advice would be for you to somehow evaluate your current strengths and weaknesses and approach you training routine with respect to developing whatever area(s) you think will aid your race performance.

A professional approach to accurately adjusting a training routine to a specific goal requires the thoughtful analysis of an athlete's history of performances, current training status as well as the athlete's personality or depth of commitment to the race goal and athletic superiority.

That being said, perhaps some intelligent forum member will step up and offer you accurate advice.

The previous answers are good examples of wrongheaded ignorant approach to offering advice.
Odd, it seems like your answer is an attempt to express your "superiority" in the total absence of evidence thereof. :rolleyes:

Unless, of course, you think that the Ultra Marathon Cycling Association knows nothing about good training techniques? Or that it was a bad idea for me to suggest he talk to a trainer?

Or perhaps you'd prefer that we give Veloven a complete physical and conduct a physiological training session via the Internet? :D

And while I disagree slightly with Rowan, at least he's offering advice based on his experience.