Northern California - How Much Training the Week Before an Event?

All advise seems to point to not ride too much the week before the event. Due to family obligations, was not able to ride as much 2 weeks before, and so that leaves the week before. I had a good training ride yesterday, but was only 60 miles (with lots of climbing, but still only 60 miles). I did get in 136 miles, in 100 degree heat. However, I still wonder if I have trained enough.

How much should I ride the week before a double century? How intense should the week before training ride be? Soliciting advise here.

My experience is that a few low-intensity short rides, say on Mon and Wed, are good to keep the legs bendy. Take Thurs and Friday off from riding altogether, and take it easy in general - eat well and get plenty of sleep.

Friel's book seems to back this up, as far as I can make out (the periodicity stuff is somewhat hard to figure out). He indicates one should peak about a week before an event, then use the intervening time mostly to maintain and rest. I could be reading him wrong, but I think that's the gist.

My plan, and you'll see if this works, has been to ride hard the past few weekends. 90/100/90 next weekend all with 7-8k climbing. After this Saturday, I'll not ride again, except maybe 30 easy minutes on the spin bike Tuesday/Thursday.

My plan, and you'll see if this works, has been to ride hard the past few weekends. 90/100/90 next weekend all with 7-8k climbing. After this Saturday, I'll not ride again, except maybe 30 easy minutes on the spin bike Tuesday/Thursday.

Similar plan here.

Standard advice is to do shorter duration training sessions but keep the intensity high... so instead of 4 hours at 65% plus 1 hour at 80% and 10 sprints, just do the 1 hour and 10 sprints.

Standard advice is to do shorter duration training sessions but keep the intensity high... so instead of 4 hours at 65% plus 1 hour at 80% and 10 sprints, just do the 1 hour and 10 sprints.

I've been doing that since I bought the spin bike for home. It's much easier to do an intense (like 165+ avg. HR) workout for a shorter duration when you can just hop on and go. Also, it's boring, so I'll never do more than an hour on that thing.

But, when I decided to do the double after a 90-mile ride in crazy heat when I realized that I was still fine, and could have kept riding. Last weekend was 103 miles in crappy cold/wet weather for the first 3/4, and while tired, I could have kept going. For me, I think the 200 is just about confidence. I want to get comfortable on the bike, and am putting in hours not in anticipation of winning any races, but just so that I can ride the first 6-7 hours and know that "yeah, I'm a little tired, but I can continue on and get through this."

http://www.planetultra.com/images/profileshow/images/ESProfile.jpg

I've also studied this over and over. Those climbs aren't bad. 2500ft over 17 miles - easy. 1700 over 13 miles - easy. That little bump at 75 miles looks to be like 500ft over 2-3 miles, again, pretty easy.

We're lucky to train on good hills around here. PageMill, Montebello, Alpine, Redwood Gulch, Kings, OLH, etc.. All of those in my backyard make these grades look soft. We'll see what they feel like with 20% less oxygen, but I'm going to hope that the final 70 downhill miles make up for that. :thumb:

Marco, what time are you guys starting? 4? or wait until the mass start?

Marco, what time are you guys starting? 4? or wait until the mass start?

5am - normal time.

[quote] I've also studied this over and over. Those climbs aren't bad. 2500ft over 17 miles - easy. 1700 over 13 miles - easy. That little bump at 75 miles looks to be like 500ft over 2-3 miles, again, pretty easy.

QUOTE]

You have to allow for the reduced air density which makes them tougher. Air Density decreases at a rate of 2.9% - 3.0% for each 1000 ft. of elevation above Sea Level.

You are riding above 4000 ft all day so that means a hit of greater than 10% (Perhaps up to 25%).

[quote] I've also studied this over and over. Those climbs aren't bad. 2500ft over 17 miles - easy. 1700 over 13 miles - easy. That little bump at 75 miles looks to be like 500ft over 2-3 miles, again, pretty easy.

QUOTE]

You have to allow for the reduced air density which makes them tougher. Air Density decreases at a rate of 2.9% - 3.0% for each 1000 ft. of elevation above Sea Level.

You are riding above 4000 ft all day so that means a hit of greater than 10% (Perhaps up to 25%).

Yeah, see last line of my post. The elevation is the one thing I have no good way to prepare for (in this timeframe), so I'm doing my best not to worry about it.

For me, I think the 200 is just about confidence. I want to get comfortable on the bike, and am putting in hours not in anticipation of winning any races, but just so that I can ride the first 6-7 hours and know that "yeah, I'm a little tired, but I can continue on and get through this."


After completing one of the hardest doubles in CA (the other toss up being Terrible Two), I can offer the following advice about doubles:

- It's mostly a mental thing you have to deal with. There is a big difference between a 100 mile ride and a 200 mile ride.
- It hits everyone different, but there will be some parts in the last 50-60 miles that will test you a bit. For me it was the backside of Hamilton at mile 140-ish. And being super drowsy on Calaveras after dark (due to not enough sleep the night before). Then that norris Canyon climb as I was closing in on the 200 mile mark.

Tips:
- Start switching between standing/sitting early in the ride. Your ass will be hurting at the end no matter what. I think this will delay the onset. It will also spread the load over more muscles.
- Stay aero (but comfortable) wherever it helps. For apx 12-16 hours on the bike, each watt saved will help towards the end.
- Eat the whole time. No pigging out, but eat something at each rest stop, and carry emergency bonk food with you... just in case. In DMD, I never felt "bonky" So try to eat before ever hitting that stage, even if you don't feel hungry.
- Bring Ibuprofen (hopefully you don't need it, but I did!). Bring a little sample pack of chamois creme if you can find one. Bring extra sunscreen (we will be at higher altitude too... 4000-8000 feet closer to the sun than the Bay Area).

[QUOTE=rumbutter;8994699]

Yeah, see last line of my post. The elevation is the one thing I have no good way to prepare for (in this timeframe), so I'm doing my best not to worry about it.

I wouldnt worry about it either. You dont really notice the altitude just that your legs feel a bit sluggish. The only bit I felt a little wheezy on was the climb up to checkpoint 5 where we also had quite a headwind. I seem to remember this one was quite hard.
The downhill after checkpoint 5 was the low point for me on last years event. I was not a happy camper mentally on this section but things improved when I found a Tandem to chase.
I will be riding my recumbent (if my leg is better) so the hills will be a special challenge for me this year. I am hoping I see some of your friendly faces to help me through the inevitable mental challenges.

The Mass start is an absolute blast. Full on road race pace for a while.

I rode 100 miles last weekend with some climbing and did a couple of rides with tempo intervals and some recovery rides this week. Saturday I'm doing a 50 miler with 3,800' of climbing, but taking my time doing it. Sunday and Wednesday are recovery rides, Monday a 2hr with tempos, Tuesday and Thursday off and Friday 1 1/2 hr. with some short bursts to open the legs. This seems to work for me.

The climb to RS 5 is a good climb and it can be hot on the way up. Once you go over it, its the railroad tracks (tar lines) that feel like there going to tear your bike apart. Once you get to the bottom you feel like someone used a baseball bat on you.

It's very easy to dehydrate at altitude, keep taking in fluids.

I might do a standard Palo Alto - Pescadero - Tunitas Creek loop, but not sure yet. Or, I might go even flatter.