Training & Nutrition - Training advice for a 100k gravel race
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I've been staying fit this winter riding when I can and following a running routine. I usually ride the trainer with a spinervals or cts dvd once or twice a week and run 3 days a week. 4 weeks ago I started a running plan to extend my usual 3-4 mile runs for a 12 mile race in May. So I currently have more running fitness than cycling fitness, but I do have decent cardio fitness. Yesterday my mountain bike trail group talked me into doing a 100k gravel grinder(http://cirrem.blogspot.com/) which is less than 2 weeks away. I'm going to continue my running plan, which is to run long days on Monday, short on Wednesday and intervals on Friday. What should I concentrate on cycling-wise to help prepare me for the gravel grinder? Should I focus on intervals on the trainer? I don't have the free time to ride after work for 3 hours a night. I'll probably get in 1 or 2 2-3 hours rides this weekend. Looking for some last minute advice.
And I know I'm gonna suffer on the ride, no getting around that. Just trying to minimize the pain :)
02-26-09, 11:21 AM
2 weeks isn't much time for any sort of serious training adaptation for an event like that. Also, you don't say what your fitness level is or what your previous cycling experience is like - have you done rides of that length before?
Your best bet might be to try to get in one really long ride the weekend before - 4 to 5 hours if you can manage it. That will get you in the ballpark of how long you'll be on the bike for the 100k - particularly if you've never done that distance/length of time before, it will probably help your body to experience it once ahead of time. Then, don't do too much training the week prior to the race, better to make sure you are well rested going into it.
Also, make sure you manage your nutrition well during the days before the ride, particularly the day before, so that you start out with a "full tank" so to speak. And make sure you take in enough calories during the course of the ride (lots of posts on that subject here on BF) or you may find yourself bonking hard a couple of hours into it.
Sorry for the lack of information. I've been cycling seriously for a couple of years now. I did several centuries last year so a 100k doesn't seem to daunting of a task, even for March. I race my mountain bike in the sport category during the summer. I'm by no means race fit at the moment, but I've stayed pretty fit over the winter.
02-26-09, 01:19 PM
Do two days of steady states this week (i.e. 2 x20, or 3x20) and a 3 hour ride this weekend. Next week cut back your time and intensity 10%, and go enjoy your race.
02-28-09, 07:24 AM
What bike are you going to ride for the race? Sounds like it would be a good race for a cyclo-cross bike.
I'll be taking my cyclocross bike, unless it's overly muddy and loose.
It is supposed to be in the mid 40's here on Sunday, so the gravel should be pretty firm at 9:00am. Hopefully it doesn't get too gooey. I'll definitely be taking my rear fender though.
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