Training & Nutrition - Starting Out... Century In August!

I just got back into cycling after a bit of a break through college (and a switch from a Trek 820 Hybrid to a nice '03 Trek 1500). I am currently a senior, and I am getting back into shape without the incessant injuries I have racked up after running for years.

I have just started out training - I did about 12 miles yesterday without a problem. In fact, felt like I could of kept going for a while. Then today, the 90 degree Georgia heat cut my time outside down drastically! Plus, I was feeling a bit sore in my quads.

My question is this (and I am sure it has been asked at least a million times) what should I be concentrating on while I am out there? I have already registered to do my first Century on August 1. I am up to the challenge and am willing to give it my all! (The same thing that helped me run a half marathon on Thanksgiving Day in 22 degree weather!)

I hear that I need to maintain a good caidence. What exactly is a good measure of this? I don't have a computer on the bike yet... I will pick one up before the Century. Should I be focusing on a nice steady medium speed?

Any tips would be appreciated! I'm pumped!

Cadence = 1 full revolution of feet on pedals.

Measures:

1. There are bike computers, both wired and wireless, which give your cadence on the small computer screen mounted on the bars of your bike. These are more expensive than the simple cmputers, but are not outrageous.

http://www.nashbar.com/profile.cfm?category=82&subcategory=1035&brand=&sku=1497&storetype=&estoreid=&pagename=

2. I generally use my computer or my watch and count my revolutions for 10 seconds and multiply by 6, giving me my rpm. Not totally accurate, but pretty close.

I try and keep my cadence between 90-110 rpm, and am pretty successful at doing this. It took me a couple of years to get there, though. I really like a high cadence. It just seems to fit my style of biking.

Do a google search "training century bicycle" for a jillion articles about how to train for a century.

http://sportsmedicine.about.com/cs/conditioning/a/aa052703.htm

Build your base miles. Get in about 700-1100 miles between now and the century, if you can.

Good luck with your century. With good training you should have absolutely no problem with the August (except perhaps the heat).

Focus on distance. Chances are this century, you'll need to just focus on completing the distance, and worry about time with the next one. Build up to at least one 75 mile ride on the same type of terrain before the event. However, as much saddle time as possible is best.

The course claims to be very flat with only a couple very low grade hills-- though it may be a "fast" course, i am definately going to focus on completeing it rather than getting a great time. What would you reccomend for a computer? I had a wireless cateye on my hybrid... I kept snapping the wire on past computers. After spending so much on the bike, I don't want to get a computer that is going to look funny mounted on the bars.

Looks like I will just ride and ride before then! I'm homebound today due to rain... gives me some time to rest up.

What would you reccomend for a computer? I had a wireless cateye on my hybrid... I kept snapping the wire on past computers. After spending so much on the bike, I don't want to get a computer that is going to look funny mounted on the bars.

How much are you willing to spend? And what would you describe as looking "funny mount on the bars"? I've actually been rather fond of CatEye computers in general and think they have a pretty good track history. They have both wired and wireless models and some of their wired models have ultra heavy-duty cables. While a wireless computer will alleviate the possibility of snapping cables, it also introduces other problems such as erroneous readings when passing near high EMF sources such as taffic signal sensors and powerlines. Actually this can happen with wired designs too but wireless is doubly prone. If you were snapping cables then it was probably improperly installed. You can find many wireless computers where the speed sensor is wireless but the cadence sensor is not. There are some that have both sensors wireless but they are more expensive. Also, what componentry do you have on your bike? Look at your shifters. If they're made by Shimano and it says FlightDeck somewhere on there (I believe is standard on the Trek 1500) then you may be able to use the Shimano FlightDeck computer which doesn't require a cadence sensor at all. It calculates virtual cadence based on your wheel speed and by knowing which gears you're in. Of course this is only accurate if you're actually providing power to the wheels. If you're freewheeling at all then you no longer have a proper pedal cadence reading. The FlightDeck also mounts into a very low-profile if that makes a huge difference to you. Some other computers have mounts that do the same.

Other fully wireless computers with cadence include the Vetta V100 series, CatEye CD300 series and Mavic WinTech. Expect to pay somewhere between $120 to $150. Add another $100 if you want the some of the same models with built-in HRM too.


Also, are you sure you have a 2003 Trek 1500? I looked in Trek's website and couldn't find a 2003 year model 1500. Perhaps you have a 2004 model year 1500 but you simply bought it in 2003?

Here's how my FlightDeck is set up. The wires leading to it are not actually from the sensor (I use a wireless setup for the speed sensor) but are from the shifter interface. It picks up gear information based on the shifter position. Also the controls for the computer are integrated with buttons mounted in the hoods.
http://www.neebu.net/~khuon/cycling/bikes/Aegis/2001-Aro_Svelte/images/PICT0010.JPG

khuon,
Did your flight deck come with the bracket to mount it in front of your stem like that or is it something you had to buy separately. I think it looks pretty cool. I want to get one, but having a hard time justifying it when my Cateye Astrale 8 does everything (excluding lack of cadence feature) just fine.

khuon,
Did your flight deck come with the bracket to mount it in front of your stem like that or is it something you had to buy separately.

Yes, the wireless mounting kit comes with that bracket.

Ooops! That was a typo... it is an 04 1500... I am thinking of going with the FlightDeck- Did you install yourself? Just wondering how involved a process it is to wire in the shifters. I know the basic install of any computer is fairly easy and intuative. I really like the stem mount of yours... I think that may be the way to go.

Depending on the install i may look into getting the shop to put one in at my next tune up to get my brake cables tightened as they stretch out.

Ooops! That was a typo... it is an 04 1500... I am thinking of going with the FlightDeck- Did you install yourself? Just wondering how involved a process it is to wire in the shifters. I know the basic install of any computer is fairly easy and intuative. I really like the stem mount of yours... I think that may be the way to go.

Depending on the install i may look into getting the shop to put one in at my next tune up to get my brake cables tightened as they stretch out.

The shop installed it at the time they were building up my bike (frame-up build with handpicked component set). However, it's not hard at all to install. I think the hard part is actually unwrapping and rewrapping the handlebar tape. The installation instructions although not highly intuitive can be followed with a fair degree of accuracy. I do recommend the twirling of the wires around the brake cables as they exit out of the tape. This may be a little tricky but makes for a clean and professional looking setup. What I would recommend is a straight run of the interface wires out of the hoods along with the brake cables to the end of the tape so as not to make a big bulge in the taped area. And then start wrapping the wires around the cables until you get to your harness. The tricky part is that the wires will probably already come attached to the harness. There are two little screws that attach each of the rectangular connectors at the end of the wires to the harness. Remove those screws (be careful not to lose the rubber seal or the screws) and the wire will be free for wrapping. Leave a slight bit of slack so you don't overstress the wires and snap them. Also be careful not to get any contaminates into the the contacts.

khuon, nice job on the FD. Clean install. I have the original 6500 FD with the short mount.

I like the flight deck. It is easy to use, especially with the buttons on the hoods.

khuon, nice job on the FD. Clean install. I have the original 6500 FD with the short mount.

Yeah. I have the 6500 wired harness on my MTB. I can't use wireless there because my shocks put out some EMF (electronic piezoelectric valve governed damping) that interferes with the signal. The setup doesn't look quite as clean because the mounting bracket sticks way up. I have contemplated frabricating an alternative bracket to position it better though.

http://www.neebu.net/~khuon/cycling/bikes/K2/1999-OzM/images/10620620/PICT0004.JPG
http://www.neebu.net/~khuon/cycling/bikes/K2/1999-OzM/images/10620620/PICT0029.JPG

khuon, that is how my FD looks, but I mounted on the left due to my PHRM wants on the right. I got my wires hidden under the bar tape. I see you like Sidi shoes. Looks like G4's under your road bike and dominators under the mtb

I see you like Sidi shoes. Looks like G4's under your road bike and dominators under the mtb

Close... The road shoes are the Sidi Energy (how do you make that plural anyhow?) and the MTB shoes are the ActionSRS. They use the same basic construction as the Genius4 and Dominator4 but have slightly different appliances like the fishing-line buckles. The Energy also have the adjustable rigidity thing on the sole which isn't really all that adjustable. It's kinda binary actually (stiff and really stiff). The ActionSRS have replaceable tread which is nice as my MTB shoes typically have to get discarded only becuase they lose all tread on the bottom. These shoes are the euro models. I got them while on a business trip to Italy. They came in fresh from the factory which was only an hour away from the hotel I was staying at. The bikeshop across the street didn't have any shoes in my size so the owner simply picked up the phone and spoke some Italian and a couple of hours later some Sidi employee trucked a bunch of shoes over directly from the factory in his little Alfa Romeo. :D I also got a great price on them. With the exchange rate and the VAT return at the time (dollar was still strong), I paid approximately $120 for each pair. I think the going rate for them in the US was something like $250 each.

i figured it wasn't going to be too long before i started taking things apart! :D

i may just let the shop take care of it for me... i definately want a professional look to it all... and knowing my patience i think the wrapping would do me in permanantly!

it sucks today because it is overcast and generally blah outside... much more enjoyable to see at least a little bit of sunlight around!

Well, it decided to rain right as I was about to go out... so I did a little shopping online and I ordered the computer, wireless mounting kit, and some new cork tape (Cinelli). I figure if I sit down and really concentrate I may just be able to pull off a professional looking install.

I'm just kinda bummed that it isn't here right now for me to work on while I am grounded so to speak!

Ride in the rain. It may rain during the century, and you'll want to be prepared.

that combined with a long day at work... :) i'll hit the streets in the early am

Close... The road shoes are the Sidi Energy (how do you make that plural anyhow?) and the MTB shoes are the ActionSRS. With the exchange rate and the VAT return at the time (dollar was still strong), I paid approximately $120 for each pair. I think the going rate for them in the US was something like $250 each.

That was a great price. How do you like the fishing line buckle? I have the Genius 4's right now and the Genius 2 with my original SPD pedals for my Paramount. I am trying to figure out how much to redrill the adaptor to acomidate the SPD-R's on the G2. Bolt pattern is different.

That was a great price. How do you like the fishing line buckle? I have the Genius 4's right now and the Genius 2 with my original SPD pedals for my Paramount. I am trying to figure out how much to redrill the adaptor to acomidate the SPD-R's on the G2. Bolt pattern is different.

I actually like the fishing-line buckles. They're easy to adjust on-the-fly. And if they break, I can get replacement parts. That's one thing you can't do if you tear a velcro strap. That said, I fear the fishing line is more prone to breaking than a velcro strap although neither has ever happened to me yet on cycling shoes. I have ripped the velcro strap out on a pair of sandals though. I'm curious as to why Sidi decided to go with a combination of velcro and fishing-line buckles for their latest high-end shoe. You'd think they just stick with one or the other.

all centuries aside, what would you reccommend for a training ritual during the week? i am definately looking to start toning up a bit, unfortunatley my schedule right now does not lend itself to constant riding. I am up at 5.45am to get ready and come back home around 5.45pm... then it's time to take care of all those pesky things you have to do (i.e. bills and the like). So essentially I have an hour or two of daylight left to ride in. Aside from night riding what should i concentrate on? I've been doing a loop that has a couple of intense hills-- feel the burn! -- along with some easy straightaways.

During the winter months I make extensive use of my trainer at home and the Lifecycle at the gym in the evenings.

Certainly NOT the best way to train for a century - but might be a way to get a bit more bicycle time in.

There are some videotapes/DVD's available from folks such as Spinervals.com (to name just one company). that, if followed rigorously, gets my heart up to max and everything in-between.

Also, daylight hours are still getting longer.

However, 2 hours in the evening is a pretty good ride. As long as you can get in a weekend longer ride, you should likely be okay.

Remember, a century is not a race - it is just 5 20 mile rides put together in one day! Lots of folks do it with less practice than you are getting.

i'm still psyched about it no matter how it goes! my friends think i am crazy :) ...perhaps! my flightdeck should be here tomorrow evening or saturday... just in time for some long rides!