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  1. #1
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    Cape Cod Getaway 2009

    I'll be riding in it this year, from Quincy,MA (my hometown) to Provincetown.. Anyone ever ride this before? Looking for some insight as to where i should be in my training a few weeks away from the ride. What distances should I be shooting for? its 170 miles total over 2 days.

    a google search will show you the ride's website if anyone is interested in joining

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    Hey Nick - I haven't done that ride but here is what I try to shoot for before the PMC. It all basically comes down to how fast you want to finish and how you want to feel when you do. Years ago I cut out an article that gave 3 different 4 week programs for riding a century; here's how they basically break down in miles per week for the 4 week period:
    Easy: 110, 125, 140, 70 + the ride
    More difficult: 160, 190, 190, 100 + the ride
    Most difficult: 200, 200, 200, 115 + the ride

    If I have the time I try for the easy in May, more difficult in June, most difficult in July. The toughest thing is finding the time. If I find I'm running short on time and long rides won't work I have a very hilly 30 mile ride that I do and focus on hill repeats. That whips me pretty good. The ride into P-town is pretty hilly so hill repeats come in handy. One thing I tell friends about these longer rides; finishing them is mental, finishing them fast is physical. Have fun!!! Craig
    [B]HELP me help Dana Farber beat cancer! http://www2.pmc.org/profile/CB0114

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    salmo, thanks for the advice. i also heard the second day once you hit the cape is quite hilly. its a good thing blue hills is in my back yard. Ill try to get in a decent amount of miles once it warms up but all of last year i managed 700 so we'll see how that goes

  4. #4
    Senior Member geofitz13's Avatar
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    Quote Originally Posted by nickthaquick1 View Post
    salmo, thanks for the advice. i also heard the second day once you hit the cape is quite hilly. its a good thing blue hills is in my back yard. Ill try to get in a decent amount of miles once it warms up but all of last year i managed 700 so we'll see how that goes
    Yup, the second day is very hilly. I was surprised by it the first time I rode the PMC. The first half isn't too bad, with the exception of some hills on Service Road. But once you hit the Welfleet/Truro area, it gets interesting. Some very steep and long climbs. At the end, you turn off RT 6 and go through the Provincelands, where there are three challenging climbs. I'm actually going to miss grinding up those hills on the cape this year. Already looking forward to the 2010 PMC!

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    Senior Member geofitz13's Avatar
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    Quote Originally Posted by nickthaquick1 View Post
    Ill try to get in a decent amount of miles once it warms up but all of last year i managed 700 so we'll see how that goes
    The first year I rode, I put in about 1400 miles before the event, and thought the ride was easier than expected. Last year (due to weather) I only got in about 500 miles training, and suffered a lot the second day. Strained a hamstring with 30 miles to go. It took me six weeks before I could walk up stairs comfortably. The moral: put in as many miles as possible, and hit the hills hard. It will make the weekend a lot more fun!

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    Nick - If you're looking at that type of mileage before the ride, repeats will really help you out. I focus on hills because we ride quite a bit in the White Mountains up here so hills are a necessary "evil". Early in the year I ride the same ride a lot and try to watch my progess. You will be amazed at how the repeats whip you into shape. Sprint repeats, hill repeats, they all help quite a bit. Long steady rides don't do me any good; push hard, ease up, repeat. Then pray for a sea breeze as you get towards P-town. The heat can be a b!@$h!
    [B]HELP me help Dana Farber beat cancer! http://www2.pmc.org/profile/CB0114

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    I'll be doing the 2 day event also, so I may see you there. Does anyone know if the route has changed from last year (looking at mapmyride.com) ? If not then it didn't look like there were a lot of large climbs in there, or am I missing something?
    2005 Giant OCR1
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  8. #8
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    Quote Originally Posted by Yukky View Post
    I'll be doing the 2 day event also, so I may see you there. Does anyone know if the route has changed from last year (looking at mapmyride.com) ? If not then it didn't look like there were a lot of large climbs in there, or am I missing something?
    yah your right, it dosnt look like theres many hills according to map my ride for the longest route, which is a very good thing because i have roughly 500 miles so far this year..and only 150 this MONTH! (crap weather)

  9. #9
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    Hi Nick,

    How was your ride? Good thing we had decent weather, rain would have really sucked. I really enjoyed the rolling hills, really very little traffic, only one horn blower through both days (must have been late for a tee time). I hope on day two, the nice lady was at the bottom of a steep roller yelling "pedal!!" was there when you came through. She was a godsend. I put the hammer down and I crested the up hill mid way through the cassette on the big ring at just under 20 mph. If I knew here name I'd send her flowers!

    We skipped the last rest stop, and our momentum was a blessing on that long hill.

    Lee

    Favorite shirts, the Firemen with "Keep 300 feet Back" and the "Draght Me" on the Ryder beer crew.

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    Frosty -

    The ride was awesome! I rode the majority of the 2 days with a group of older guys (mid 30's)..they showed me the ropes as far as pace lines, food and water intake, and how to conserve energy on the second day...without the pace lines it would have been a struggle (i actually made VERY good time for myself, about 17.5mph for the trip).

    Saturday was phenominal weather wise..you may have seen me walking around, i was the guy with the UNREAL jersey tan on my arms haha, i love it.

    the route was great too. nice back country roads, smooth, not a lot of traffic at all, the rollers the second morning were a ton of fun.

    we skipped the final 2 rest stops, the guys i rode with were talking up the final 10 miles so bad, but they did it intentionally to fire me up. moments before we finished i asked a rider "is this where the hills start"...he replied with "no, thats the finish line"

  11. #11
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    the only area where i was hurting was around Turo..on that road that looked like it was part of a state park, RIGHT on the ocean...the headwind combining with the gradual incline worked the legs for sure

  12. #12
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    Nick,

    Glad to hear you enjoyed the ride. Truro was not too bad, I was drafting and it really helped. Without the draft it would have been a long stretch. I won the "oldest at the stop light award" early Sunday. A rider stopped, announced "I'll bet I'm the oldest rider here". I responded, "Can you beat 62?". I'm still waiting for the T-shirt. My average speed for the two days was 15.6, the faster day was Sunday. I was pleased, and still smiling.

    Frosty

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