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  1. #1
    Senior Member timmythology's Avatar
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    training for 200k and 300k

    So I am working on trying to get my first 200k done by the end of Sept. I tend to over due it, till I burn out. So in reading they say to add 10% every other week or three. So what distance would I start with?

    I can comfortably do metrics when I want to do them. I have completed a few century's, STP two day, with my longest ride in 1 day being 118.

    So what distance should I start with, than add the 10%?

    The ultimate goal is to be able to do stp next year in one day, which is a little more than a 300k if I have done the math right.

    So where to start?
    My training plan at this point is to do 20-30 on tue/thur, and a 40-60 on sat.

    I do better when working towards a goal, and am working on a plan, so I know what I am doing. Thanks

  2. #2
    SuperGimp TrojanHorse's Avatar
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    http://sportsmedicine.about.com/cs/s...blecentury.htm

    No idea if that will suit your needs but hey - it's free advice. Looks pretty manageable too, only 3 rides a week?

    When you're done with your goal, by all means come back and tell everybody what worked for you.

  3. #3
    Senior Member Homeyba's Avatar
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    You've already done a 200k (or pretty skinking close at 118 miles). I'd spend time on regular speed work during the week maybe bumping your mileage up to 35-40 miles and working up to a century on the weekend. I don't think you are doing your body much good by training much past 100 miles. Doesn't matter if your training for a 200k or a 1200k. The only advantage of doing a longer ride for something like a 1200k is so that you get used to riding at night and get your nutrition straightened out. If you can do a 200k (which you've already done) it isn't a big step to a 300k or double century.
    It doesn't get harder, you just go slower.

  4. #4
    Gears? CliftonGK1's Avatar
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    Quote Originally Posted by Homeyba View Post
    If you can do a 200k (which you've already done) it isn't a big step to a 300k or double century.
    +1

    I went from a metric, to an imperial and stayed at that level for a while. Then I did a 200k and my next level up was STP 1-day. The following year I did a 200, 300 and 400k. This weekend I'll be starting an SR series (200, 300, 400, 600) but my longest ride this year has only been a 300k.
    Past 200k it's less about having trained your muscles, and more about having fine-tuned your nutrition and prepared your mind. Depending on the ride, you might be spending long hours at night or long stretches alone and that can mess with your mind.
    Read Vinnie's blog entry "The Lonliness of a Distance Rider"

    (V. Muoneke rides with the Seattle Int'l Randonneurs and set a RUSA distance record in 2009 of 22,147km... and he's a Clydesdale.)
    "I feel like my world was classier before I found cyclocross."
    - Mandi M.

  5. #5
    Wookie Fred chewybrian's Avatar
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    Quote Originally Posted by CliftonGK1 View Post
    ...(V. Muoneke rides with the Seattle Int'l Randonneurs and set a RUSA distance record in 2009 of 22,147km... and he's a Clydesdale.)
    I am curious about this record. Are you saying he rode 22,000k worth of brevets/permanents in one year? So, he rode a 200k every 3 days, give or take? Did he ride a long permanent every weekend, or a short one 2 or 3 times a week, or tour the country, riding brevets? A link for details?

    (He's still got a ways to go to catch 10wheels)
    Campione Del Mondo Immaginario

  6. #6
    Gears? CliftonGK1's Avatar
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    Quote Originally Posted by chewybrian View Post
    I am curious about this record. Are you saying he rode 22,000k worth of brevets/permanents in one year? So, he rode a 200k every 3 days, give or take? Did he ride a long permanent every weekend, or a short one 2 or 3 times a week, or tour the country, riding brevets? A link for details?

    (He's still got a ways to go to catch 10wheels)
    Yep, 22147 in RUSA events in 1 year, including 2x 1000km, 2x 1200km (that counted; the Granite Anvil and the Down Under didn't go toward this record), maybe 5 or 6x 600km and the rest were 200 - 300 mostly.
    Check it at the RUSA results page. Just put his last name in the "surname" search field. He's around 18,000km for this year already.
    (When Vinnie retires and has more time to ride, I bet he'll catch 10wheels.)
    "I feel like my world was classier before I found cyclocross."
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  7. #7
    Wookie Fred chewybrian's Avatar
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    Wow, that's epic; I am jealous. There are lots of 200's in there, but some long rides, too. It looks like he might get 25,000 k or more this year.
    Campione Del Mondo Immaginario

  8. #8
    Senior Member Homeyba's Avatar
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    Quote Originally Posted by CliftonGK1 View Post
    Yep, 22147 in RUSA events in 1 year, including 2x 1000km, 2x 1200km (that counted; the Granite Anvil and the Down Under didn't go toward this record), maybe 5 or 6x 600km and the rest were 200 - 300 mostly...
    That poor boy need to get a life... I know people who ride 20k+ miles a year. They don't do anything but ride their bikes. I like to do do other things too.
    It doesn't get harder, you just go slower.

  9. #9
    Senior Member timmythology's Avatar
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    Ok so this is making more sense now. So right now I am just doing centuries at supported events, whereas i can easily do a metric self supported. So than just work up to doing centuries easier, aka faster. I also have three nice hill routes for repeats, and also have a route that is 30 miles with around 2700' of climbing in it over all. Which is close to the same as some of the centuries I have done. I will also assume that just riding on mt. hood will also assist on it.

    My nutrition and water at this point is good, not had a lot of issues with it. Still have not really gotten into the eating and riding at the same time though. Have been working on sharkies, which just get stuck in my teeth uggh.

    As a person that commutes on a swing shift schedule night time riding is not an issue, anyone wear a vest for it?
    I would say light's are my biggest concern since i just have blinkies for commuting with, lots of light to see the road in the city. So i am considering having a front wheel built with a shamino SON hub, is the drag noticeable? It would go on my road bike
    trek2..jpg
    That way I just have a light.

    Thanks

  10. #10
    Gears? CliftonGK1's Avatar
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    Quote Originally Posted by timmythology View Post
    Ok so this is making more sense now. So right now I am just doing centuries at supported events, whereas i can easily do a metric self supported. So than just work up to doing centuries easier, aka faster. I also have three nice hill routes for repeats, and also have a route that is 30 miles with around 2700' of climbing in it over all. Which is close to the same as some of the centuries I have done. I will also assume that just riding on mt. hood will also assist on it.
    Yep, some hill routes and other interval type training is a good way to build for getting faster over the longer miles. Something else to look at is doing your century rides, but instead of using their support stations you set up your own "controls" by scoping out the nearest convenience store or gas station every 25 - 30 miles and try riding a century unsupported/self-supported.


    Quote Originally Posted by timmythology View Post
    My nutrition and water at this point is good, not had a lot of issues with it. Still have not really gotten into the eating and riding at the same time though. Have been working on sharkies, which just get stuck in my teeth uggh.
    I bring sandwiches cut into 2-bite squares. The real key to eating on the bike is a good handlebar bag; one you can get in/out of easily while on the go so you aren't having to wrestle to get your food. I love my Berthoud GB28. I can fit a 400k worth of crap in there and still manage to keep my food at easy reach. Plus the map case is a nice spill-proof tabletop if you just need to pull off to the side to eat.

    Quote Originally Posted by timmythology View Post
    As a person that commutes on a swing shift schedule night time riding is not an issue, anyone wear a vest for it?
    I would say light's are my biggest concern since i just have blinkies for commuting with, lots of light to see the road in the city. So i am considering having a front wheel built with a shamino SON hub, is the drag noticeable? It would go on my road bike
    I've been wearing an AmFib reflective harness, but I'm looking at switching to a regular 2" sash. The AmFib is nice, but farting around with buckles and elastic when you're tired or have frozen fingers is a pain in the butt. A sash is an easy throw-it-over-your-shoulder and you're gone. I've seen some guys wearing full vests, but most with my club favour the sash.

    I'm all about the generator wheel, man... but you've got two things confused together: Shimano makes the 3N7x and 3N8x hubs. The SON28 and SON20R are from Schmidt Maschinebau in Germany. Schmidt Original Nabendynamo.
    The 3N71 is a perfectly capable rando hub and you won't likely notice the drag. You can get 'em for under $100 at Wiggle.co.uk, but make sure you order the right drilling for your rim. The 3N80 is their newest, it's lighter than the SON28 and about the same drag, but it costs closer to $175-ish.
    The SON28 is the standard 700c Schmidt hub. It's indestructable, comes in black or polished silver, and costs about $300. Some randos like to save weight by going with its 20" wheel equivalent, the SON20R. Same output, more colour options, but because it's designed for a smaller wheel you have to do higher speeds to bring up your lights. The regular hubs will light 'em up around 4mph, the SON20R takes closer to 8 or 9mph which means that you'll lose some lamp intensity on an extended slow climb.
    Velo-Orange sells their PBP rim laced 36h 3-cross to a 3N72 Shimano hub for only $160. For another $120 you can get a B&M IQ Cyo lamp, maybe spend the extra $40 for a B&M Seculite wired taillight and you're very well outfitted for any night riding.
    Last edited by CliftonGK1; 07-23-10 at 03:47 PM. Reason: fixed a closing tag
    "I feel like my world was classier before I found cyclocross."
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  11. #11
    Senior Member timmythology's Avatar
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    Thanks Cliff.

    YA I have been reading, and am known for getting stuff mixed up.
    For food i have using a bento bag, and it does not hold a lot. I am thinking of adding a rack and trunk. So now I need to consider the handlebar instead.

    Thanks again

  12. #12
    Senior Member jr59's Avatar
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    100% agree with Cliff. Learn what to eat and drink on those longer rides is very important. Learning to eat and drink them on the bike is a very different skill that should be learned.

    I would suggest on finding 3 different routs all about 70-80 miles, one flat, one with rolling type hills, and one very hilly. That way you can change your skill set and improve your overall fittness.

    Good Luck, the hard part is in your mind.

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