Training & Nutrition - Beginer Training

Guys I need help,

I pick up my shiny new road bike in three weeks. Orbea Onix 105.

My plan is to ride from London to Paris in four days in June for charity, 70 miles a day.

Where do I start with my training and where do I need to get to in 4 months, I have been on a mountain bike for years and can do say 10miles in an hour cross country. I'm 39 as well which dont help.

Any suggestions and goals

Wow.

Well, get as much time in on your mtb as you can until the road bike is ready. I assume you're having the Orbea professionally fitted to you? Be sure to bring your mtb to the fitter to compare / transfer key dimensions and so you can talk with the fitter about what works and what doesn't.

Generally, you want to get miles on the bike. Most working people try to fit in long rides on the weekends, and at least 2-4 rides during the week. You may wish to purchase a trainer for indoor work, or lights and reflective gear for night riding. In addition or when you can't ride, basic calisthenics, "core work" and general yoga / flexibility work is helpful.

You'll also need to learn "roadcraft" or how to ride a bike effectively on roads and with traffic. Local cycle clubs are a good way to do this - hit google, type the name of your town and "bicycle club" and get in touch.

Cheers for the reply, I have had the bike prof fitted for me by epic cycles in the UK. I've got all the gear for riding at night from my MTB, what length of rides do you think I should be doing?

The weekend rides at "endurance pace" - e.g. rolling along at a comfy pace that you can maintain for the 4-5 hours it'll take you to cover that distance. If you can comfortably sit the bike for 2 hours before running out of energy, there's your starting point. Figure out how much you have to increase each weekend to get to the 70+ mile distance by the start of the ride.

BTW - the ride will not be easy but I guess you already knew that.

Also work on your fuel strategy. Figure out how much you have to eat at what rate during the ride so that you don't run out of gas or "bonk". You don't want to bonk, not least because it sucks, but also because it'll set back your training by weeks.

During the week, I assume time is shorter and energy demands greater (work family etc). So focus on speed. Find a safe loop of a mile or more. A well-lit suburban area with low traffic and few stop signs is ideal. Do laps; ride time trials of 10 to 20 minutes duration at the fastest pace you can maintain for the period. Rest 10 min, repeat. Do 2 or 3 of those on Tuesday and Thursday. Monday rest / stay off the bike and do light yoga. Wednesday just roll around at an easy pace for an hour or so. Same for Friday. Sat/Sun do the long rides. Take a nap after your Saturday ride, but be sure to have a meal first.

Could you explain the below a bit further please

Also work on your fuel strategy. Figure out how much you have to eat at what rate during the ride so that you don't run out of gas or "bonk". You don't want to bonk, not least because it sucks, but also because it'll set back your training by weeks.