Hilly metric training schedule?
I'm training for an upcoming metric century on Nov. 13, the Tour de Foothills.
It will be a hilly metric with 3,625 feet of climbing, most of it in the first 40 miles. While I have completed many 60+ mile group rides, and climbed each of these hills on separate rides (not all on 1 ride), this will be my first organized metric and my first time riding all of these hills on the same ride. The route is local (one of the hills is almost behind my home) so I am able to train on all or part of the route before the big event. My goal is to enjoy the whole ride and still feel good in the last 20 miles (after the last big climb).
I rode a challenging 62 miles last Saturday that included a long climb (not steep) and got home feeling challenged but not beat up. The prior week, I climbed (without stopping) the 2 most challenging hills on the route and completed about 32 miles. I feel pretty good after 60+ miles. I just need more training on the hills within the mileage.
Wondering if anyone can offer a specific training routine and/or tips for the coming 4 weeks. My fellow riders tell me I am ready since I can cover the mileage, but I want to do all I can to make the ride as easy as possible between now and then.
This is my plan for the next 4 weeks (somewhat dictated by my 9/80 work schedule and commute home which sometimes leaves no time to get to the spin class):
Sat: Long group training ride (50-60+ miles w/ some climbing)
Sun: Recovery ride (or complete rest)
Mon: Spin class
Tuesday Spin class
Wed: Recovery spin or rest
Thursday: rest (or spin if I rest on Wed)
Friday: easy day (if I work) or short ride
In the long week, I'll take it easier, do shorter/easier spins or other types of workout (easy/moderate) and do a very short easy ride on the day before.
Any suggestions and tips would be much appreciated...