Training & Nutrition - Ambitous Goal for the Summer - Training Assistance Needed.

I'm going to sign up for the Triple By Pass this summer. It runs from Evergreen Colorado over three mnt. passes and into Avon Colorado. 120m in lenght and 10,000' of elevation. All in one long day.

My longest ride to date was the MS 150 last summer - with elevation gains of about 3-4k'.

I've got a century lined up for the end of May, but I'm having trouble figuring out how to approach this goal. The last thing I want is to bail on this after the first pass.

As I understand it. The first pass is rated a 4, Loveland pass is rated a 3 and Vail pass is rated a 2. (On a 5 scale) So I olnly gets easier as the day goes on... but....

I have a Cyclop in the basement and when I ride it I'm good for about 20miles before my mind goes numb with bordom. I can get out on the weekends here in Colorado - when the weather is good. Fortunatly and unfortunatly, we have snow on the ground at the moment.

Your suggestions and advice are very welcome.

R

Well, I would advise getting as much aerobic exercise as you can. That ride has a bunch of climbing in it. A good substitute for riding up hills is walking up hills at a brisk pace. You might try that for those times that you can not get out on the bike. I have always found indoor training near torture, so that is how I would go. I would strongly suggest getting some form of aerobic exercise each and every day.

As to the climbing, I would suggest going out as often as you can and just do a long climb like say 4,000'. I live in Central FL but I have ridden passes in New Mexico, Colorado, Wyoming, Montana, Idaho, British Columbia and Alberta. I have gone out for a couple weeks and just spin up passes every day at usually a moderate pace (sometimes I push). The amazing thing is that when I get back here, even though the training was not intensity oriented, I can really motor up the local hills much faster. Quality has a quantity all its own. Given the fact that you live out in CO and have climbs to fool around with, go out and use 'em.

Another suggestion. If you can ride the 3 climbs before the event, do so. It makes a big difference to know just how each climb feels and how much you need to get up it. Failing that, you should at least drive it. I found that going up Red Mountain Pass from Silverton to Durango was much easier because I was vaguely familiar with the road. I knew where the worst section was and that the road leveled out quite a bit after that. That way, I knew once I had done that section, I was pretty much home free.

For the event itself, I think you will want to pace yourself. No pushing the pace and no sprinting. Also be sure your bike has a range of gears that will let you motor up the hills without having to push yourself out of your cruising envelope.

I have buddies who have done the Paris-Brest-Paris. Their riding methods are so different. When people around here come to a hill, they hammer up. When these guys come to a hill, they gear down and stay in their cruising range. They always ride with triples. So on the day, watch your pace. We have a century here in the fall where we hit all of central Florida's "mountains". The climbs are about 7% and up to .5 mile long with some short steeper sections. Anyrate, I have tried doing the century with friends. They hammer the hills and I have to catch them at the top. Then I end up dropping them for good at 50 miles and I never see them again - well not until the next club ride. I mean they do get in eventually. Pacing on an event like that makes a big, big, big difference. And if you take it too easy, you can always let it all hang out on the last bit, now can't you? It is better doing that, then walking the last climb.

I'm very much a cadency climber. I gear it way down and spin my way to the top. The buddy I ride with grinds it up... and just bought a 54 so he can grind on the flats as well.

We were ready to ride the first of the three last fall when we got our first snow of the year and we never went back. But riding each is an excellent idea.
I agree that when I know the route I can modivate myself to get over it instead of the surprise...

I was told once that riding 25% over the actual ride mileage on a single training ride was a good thing. But can't see myself putting in 150 miles anytime soon.

Aerobics sounds like a good thing. I just need to get riding. I can't believe how easily the body degrades when you start drinking beer by the fire while watching bowl games :rolleyes:

Looking forward to some winter riding and some basement spins...

R

You got some excellent advice from Pat. I will, however, add two suggestions:

1) Weight
If you're carrying any excess weight...lose it. You don't want to be carrying any extra baggage on a ride like that.

2) Training Volume
Plan on riding at least 150 miles per week about 4 weeks before the event, with at least one hilly long ride each week (say, 75-100 miles with 6,000 or more feet of climbing).

Good luck. I've wanted to do the Triple ByPass since I first saw the jerseys while particpating in the Bicycle Tour of Colorado (http://www.bicycletourcolorado.com). Unfortunately, I haven't yet been able to work it into my schedule, and this year is no exception.

I'd take minor issue with one of SSPs points... on training volume, you may want to start the 150 miles/week 5 weeks before the event, and taper the week before... lots less miles, and a little intensity just to keep things toned up. On event day, you want to be recovered, not recovering.

Don't underestimate the value of the trainer. It's d@mn near impossible to log long endurance miles, but even if you aren't building serious miles you can minimize your losses. Consistant 1 hour work-outs can work wonders.

I think this is a great ride, but way past my ability. I rode Pedal to the Peaks which included Loveland Pass. I also did a ride in Michigan which consisted of 4 days of 100 miles each day. I had climbed all the hills on the Michigan ride on different occasions. However, by day 3 or 4 those same hills are much more difficult. With 3 passes, each pass will feel more difficult even though they are rated easier. Your muscles will be fatigued. I suggest you do block training. Once a week I will do a 1 hour spin class followed by a 1 hour aerobic high-intensity class, followed by 2 miles of running and 3 miles of walking. I will then eat as I drive to the skating rink and then "dance" roller skate for 1.5 to 2 hours. This type of training helps me for endurance rides in the mountains. It is not "all out" but learning to pace yourself and stress your body for long periods.

I'm very much a cadency climber. I gear it way down and spin my way to the top. The buddy I ride with grinds it up... and just bought a 54 so he can grind on the flats as well.

We were ready to ride the first of the three last fall when we got our first snow of the year and we never went back. But riding each is an excellent idea.
I agree that when I know the route I can modivate myself to get over it instead of the surprise...

I was told once that riding 25% over the actual ride mileage on a single training ride was a good thing. But can't see myself putting in 150 miles anytime soon.

Aerobics sounds like a good thing. I just need to get riding. I can't believe how easily the body degrades when you start drinking beer by the fire while watching bowl games :rolleyes:

Looking forward to some winter riding and some basement spins...

R

150 miles is quite a bit. I have noticed that when I go over say 120 miles, I am getting close to bonking anyway. I mean, I can ride bonked, but it isn't any fun and I sure don't enjoy it. So I don't do it. As a rule, I have found that once I have ridden 100 miles, I have probably had all the fun I am going to have on a bike that day.

The thing is that you want to have enough long miles in so that you know how to pace yourself and that you know how to deal with setbacks: headwinds, rain, discomfort and so on and keep chugging without getting too discouraged.

Of course, there is a time when one NEEDS to quit. It doesn't happen often, but you need to know when it is time to listen to your body. Of course, I am talking about extreme cases here and not just discomfort.

Obviously with this kind of altitude - when you go up, you also get to come down. The start and finish are at about the same altitude. I would say that about 40% of the trip is down hill. I know that down hill also take it's toll on the body, but at least I don't have to do too much work on those legs. So really there's about 75 miles of real work and 45 of fun...

It will be a real challenge. One that I intend to triumph at. But I am also being realistic and recognize that in fact I may have to SAG it to finish...

But it keeps me motivated and on the bike in the basement - so it can't be all bad.

R

re:
"I was told once that riding 25% over the actual ride mileage on a single training ride was a good thing. But can't see myself putting in 150 miles anytime soon."

I don't think this is very good advice, and I've never heard of this before. In fact, I've often heard that if your "normal" ride is about 40% of the expected distance and climbing, then you'll be OK as long as you pace yourself early, and keep yourself fueled and hydrated. By this standard, if you regularly do around 50 miles, with 4,000 feet of climbing, you should be able to complete the Triple ByPass.

I think the "40%" approach is about the minimum I would recommend. In general, the more you can train at or near the distances involved, the more confidence you'll have that you can complete the whole thing.

FWIW - I've never trained for a century by riding in excess of 100 miles, and so far I've never sagged in.

Good luck, and post some pics!

Enough already. I live in RI now but used to live in Boulder. You guys have it made for a winter climate out there. In fact I'm thinking to move there for just that reason. There's no reason you can't get good riding in on the front range in your 320 days of yearly sunshine. Last I checked it was in the 50s most of the days there...

I'm riding in mid teens weather with proper clothing and I'm ok. It still beats the trainer.

If you live near this ride I would definately go workout on the passes. I looked at the profile and I bet your biggest problem will be the lack of oxygen as you approach the peeks. I, like you live at altitude (I live at 7,000') which is an advantage but I sometimes find myself struggling when I push over 10,000' because I don't train that much at that elevation. The big ride I do in the summer (five passes, 129 miles, 16,000'+ vertical) I try to go out on the first two passes and expend as little as possible to save as much as I can for the back end of the ride. Just keep in mind that your first time out you should gear yourself toward survival and not try to race the clock. Good luck!!!!

Snowblower