Training & Nutrition - Training for 12K climbing century with limited time?

I'm training to ride a century that has 12,000 feet of climbing (9,500 is in the last 50 miles) but in training, I only have three days a week available most weeks (ocassionally, I'll have 4) with the following time restrictions:

Day 1: 2 hrs riding time
Day 2: 2 hrs riding time
Day 3: Unlimited time

What are my best options for training with those restrictions? I have about 7.5 weeks to do this.

I'm not starting from zero (I've been riding all summer, mixing in hard 1 hour rides with 50-70 mile rides with 3-4,000 feet of climbing). Any help is MUCH appreciated.

Thanks!

Are this 3 days sequential?

Your best bet probably is going with interval work the 2 days you only have 2hrs, and a long ride on the third day (probably around 10k climbing, 70-100mi). This assuming you have rest days in between. Get good sleeps and plan your nutrition accordingly.

I'm training to ride a century that has 12,000 feet of climbing (9,500 is in the last 50 miles) but in training, I only have three days a week available most weeks (ocassionally, I'll have 4) with the following time restrictions:

Day 1: 2 hrs riding time
Day 2: 2 hrs riding time
Day 3: Unlimited time

What are my best options for training with those restrictions? I have about 7.5 weeks to do this.

I'm not starting from zero (I've been riding all summer, mixing in hard 1 hour rides with 50-70 mile rides with 3-4,000 feet of climbing). Any help is MUCH appreciated.

Thanks!

Hill intervals and tempo work would be good to do on some of the limited days.

On the long days, I recommend finding some real climbs and climbing them. Climbs that take 60 minutes or more are very different than short ones. That will also help to let you figure out what you need for food, hydration, and electrolytes.

Are this 3 days sequential?

Your best bet probably is going with interval work the 2 days you only have 2hrs, and a long ride on the third day (probably around 10k climbing, 70-100mi). This assuming you have rest days in between. Get good sleeps and plan your nutrition accordingly.

No the days aren't usually sequential. Occasionally, one of the short days will have to occur the day after the long ride but otherwise, they're spread out.

What type of interval work do you suggest?

Also, the only climbs I have are a nearby 3 minute climb of 6% (with a short 11% section) and a 3 mile, 6.5% small mountain that's about 55 miles away (one way).

No the days aren't usually sequential. Occasionally, one of the short days will have to occur the day after the long ride but otherwise, they're spread out.

What type of interval work do you suggest?

Also, the only climbs I have are a nearby 3 minute climb of 6% (with a short 11% section) and a 3 mile, 6.5% small mountain that's about 55 miles away (one way).


Steady states. i.e. longer intervals at your LT threshold, such as 2x20, 3x15, 5x10.

I'd use your 3 minute hill, in conjunction with the steady states. Time it so when you're doing the 2x20's you hit the hill for the last 3 minutes of the 20.

Also you could do some decent hill repeats on the 3 mile climb. So if you have time getting up there once or twice before your event would be good.

I'm training for a race with lots of climbing, yet, have no hills at all. My take on training to climb without climbs is on our blogspot if you're interested.

Steady states. i.e. longer intervals at your LT threshold, such as 2x20, 3x15, 5x10.

I'd use your 3 minute hill, in conjunction with the steady states. Time it so when you're doing the 2x20's you hit the hill for the last 3 minutes of the 20.

Also you could do some decent hill repeats on the 3 mile climb. So if you have time getting up there once or twice before your event would be good.

I'm training for a race with lots of climbing, yet, have no hills at all. My take on training to climb without climbs is on our blogspot if you're interested.

Thanks, I'll check out the blog.

So do you recommend steady-state intervals on both of the shorter days?

The steady states are going to do the most for your ability to do long sustained climbs. I'd be careful not to push too hard and injure yourself or burn out mentally.

But given you're only riding 3 days, you should be able to do 2 days of steady states. You could shorter intervals one day some weeks, or just an endurance pace ride to mix things up and keep fresh.

And remember to start backing off in the last week or two before.

Pray!

Work on pain management!

The steady states are going to do the most for your ability to do long sustained climbs. I'd be careful not to push too hard and injure yourself or burn out mentally.

But given you're only riding 3 days, you should be able to do 2 days of steady states. You could shorter intervals one day some weeks, or just an endurance pace ride to mix things up and keep fresh.

And remember to start backing off in the last week or two before.

Thanks! I'm going to look into some steady state workouts and put something together.