Road Cycling - Last week before century - Advice please

OK. My first century is next Saturday. Here is what I have been doing:
Each Saturday doing a fast group ride that is about 48miles. I continue on into some pretty heafty hills and crank out more miles each week. Last sat 68. I have also been hitting the trainer a couple times a week and doing some agressive 20 mile sessions. Since my group rides start out crazy fast, I am hoping that pacing myself properly will help with distance on the ride.

Here is what I am planning for the rest of the week. ALL ADVICE ACCEPTED.

Tomorrow. Fast group ride 48 miles. Then head for the hills until I hit 75 miles.
Sunday. 30 miles in the hills.
Monday. Trainer - light spinning 15 miles.
Tuesday. Trainer - 25 miles full bore. I sprint every 2.5 miles for 1/4 mile.
Wednesday. Trainer - light spinning 15 miles.
Thursday - rest. eat pasta
Friday - rest - or should I do a light (10 mile) spin? Eat pasta.
Saturday - 104miles 5000ft of climbing (1100 of that between 75 and 85 miles)

I would do a very light ride Friday to get your legs going...I have found that it helps me when I ride very easy for a bit the day before a race....even a 30 minute spin would work most likely...but I wouldnt take two days off before you ride 100 miles...oh and whole wheat pasta all the way....better carbs for you than regular semolina pasta.

enjoy your century!!!

[QUOTE=Avalanche325]OK. My first century is next Saturday. Here is what I have been doing:
Each Saturday doing a fast group ride that is about 48miles. I continue on into some pretty h


You're heading up to Solvang? I thought about doing that ride but I don't get enough miles on the bike (well, gotta family and all...)to last out the entire distance. I'm shooting for the Conejo ride later in the Spring.

Have a good time! It looks like a fantastic outing!

Sheldon

No sex 24 hrs prior to the ride...... :p

on friday you have: "eat pasta"
I ate a mountain of pasta the day before my first/only century and I paid for it digestively all 100mi the next day. I would say eat a reasonable amount the night before and save being a hero for the next day. sorry if I grossed anyone out.

You look all set to me. It looks as if you have done enough training. I wouldn't bother resting the last two days. If I rest, I get too keyed up for the BIG EVENT and I tend to push too hard. As long as you don't fry your legs on Fri and Thurs you should be all set for Saturday.

I would recommend being pretty careful about your pace. You are doing a significant amount of climbing plus you ride is 36 miles longer then any you have had before. Do not sprint at all. Just cruise. Do not hammer hills, just poke up them at a moderate level of exertion. You might end up going too easy but if you go too easy, well you can always crank it up for the last 20 miles. But if you go too hard, well riding bonked is no fun at all especially when you hit a steep hill and have to walk it. I find that on our annual hilly century, all my riding buds tend to push harder then I do and I end up dropping them all 50 miles into the ride and never seeing them again.

Generally on a century you can ride the whole way at a pace that is just a bit harder then what you can hold a conversation at.

I would do a very light ride Friday to get your legs going...I have found that it helps me when I ride very easy for a bit the day before a race....even a 30 minute spin would work most likely...but I wouldnt take two days off before you ride 100 miles...oh and whole wheat pasta all the way....better carbs for you than regular semolina pasta.

enjoy your century!!!

I believe you should spin a bit on Thursday and friday too. You don't want your legs to 'forget' what to do :)

Have fun. I'll be doing one in about 6 weeks yikes! weathers been great here so far though...

No sex 24 hrs prior to the ride......

That's it. I quit!! :D

Thanks for the advice. I will do a light spin on Thur and Fri. I'm getting really excited. I feel like a kid the last week before summer vacation.

Actually sex would be good for you! It would give you a chance to use a different set of muscles and give you a good aerobic workout (not kidding here). Just don't tell her it is part of your training!!

Actually sex would be good for you! It would give you a chance to use a different set of muscles and give you a good aerobic workout (not kidding here). Just don't tell her it is part of your training!!


Ohhhhh wlevey you are my god! :beer:

Ohhhhh wlevey you are my god! :beer:

There are those out there that will disagree!!

Boxers have a whole mythology around this subject. They say it drains their energy and weakens them for the fight. I think the managers just want them horney and psyched up!!

Just remember what Simon and GArfunkle wrote - "A man hears waht he wants to hear and disregards the rest."

Bill