Out fishing with Annie on his lap, a cigar in one hand and a ginger ale in the other, watching the sunset.
Join Date: Mar 2006
Location: South Florida
Bikes: Techna Wheelchair and a Sun EZ 3 Recumbent Trike
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If you can ride 18, you can likely ride 50 with no issues, as long as your hydration and nutrition are right. If you can ride 50, you can likely ride 100. The main thing is to PACE yourself on a long ride. Don't burn it out in the beginning.
Do a mix of Endurance/recovery rides and sprints
The sprints build your anaerobic capacity, that's where VO2 max comes in.
Endurance/recovery riding is a steady 90 cadence easy ride that you can hold all day once you are in good shape.
On your sprint days, start off with a push, then glide concept. Start out pushing as hard as you can for 1 minute, then ride easy to let the HR drop again for 2 minutes. repeat. Do this for your average workout miles.
On your recovery day, the key is self control. steady pacing is the word of the day.
I use a 7 day cycle, with this regimen
- rest day off the bike
Try to build your miles to your goal miles, and have fun, first and foremost! I suspect you can already do this ride, by the way, but do train for it anyway.
. “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche
"We can judge the heart of a man by his treatment of animals." - Immanuel Kant