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Yen 10-18-10 01:17 PM

Hilly metric training schedule?
 
Hey everyone!

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...
Thanks!
Jen

DnvrFox 10-18-10 01:24 PM

Hi, Yen.

As usual, youj are going to do GREAT. You just need some reassurance, and here it is

YOU ARE GOING TO DO GREAT!!

Certainly, your proposed training won't hurt, but, really, YOU ARE GOING TO DO GREAT!!

Your friend

Denver (recovering from a back fusion and discectomy, who is proud of his 1.5 mile walk today!!)

stapfam 10-18-10 01:25 PM

Knowing what you have been able to do in the past- The ride will be a doddle--Providing you can keep to that saturday ride and get a couple of Spin classes during the week.

Try to get a few more hills in if you can and if it were me- I would do the spin classes on Tuesday and Thurday and cut out the others. But I would work in those spin classes.

A metric is well within your capabilities. So you haven't done this much climbing before but it will not matter. Just remember that you ride hills at your pace- and no-one elses.

BluesDawg 10-18-10 01:36 PM

Your friends are right, you are ready. If your plan were for me, I would consider it overthinking the situation, analysis paralysis. But if that level of detailed planning is what floats your boat, knock yourself out.

One thing for sure, you'll do fine. Have a great ride.:)

Yen 10-18-10 02:53 PM

Thanks all -- I appreciate the votes of confidence and suggestions!

BluesDawg -- you may be right about over-thinking it.... but I don't ride as often as you and don't have the full experience to fall back on. Full time, very sedentary job during the week, long days, and not a lot of riding opportunities, so I want to make the most of the time I have to ride yet not overdo. I think it's smart to have a plan (i.e. risk management) rather than meander through the coming weeks and "hope" I'll do well. Next time, I'll know what works and doesn't work and it will be a no-brainer.

Yen 10-18-10 03:08 PM

Stap -- why do you suggest spinning on Tues/Thursday and cutting out the others? Just curious...

DnvrFox 10-18-10 03:33 PM

Quote:

Originally Posted by Yen (Post 11640921)
BluesDawg -- you may be right about over-thinking it.... but I don't ride as often as you and don't have the full experience to fall back on. Full time, very sedentary job during the week, long days, and not a lot of riding opportunities, so I want to make the most of the time I have to ride yet not overdo. I think it's smart to have a plan (i.e. risk management) rather than meander through the coming weeks and "hope" I'll do well. Next time, I'll know what works and doesn't work and it will be a no-brainer.

Yen - you have missed a recent chapter in BD's life.

Yen 10-18-10 03:56 PM

Denver, I've missed a lot! I don't know where to begin to catch up. :(

Rick@OCRR 10-18-10 04:00 PM

The ride description looks likes lots of fun climbs with good scenery and overall pretty good roads (at least the ones I know).

Pity you don't get all the way to Mt. Baldy Village, but you can save that for another day!

Rick / OCRR

jppe 10-18-10 05:29 PM

Hey Yen! I hope the market is turning for you a bit in Ca.

Like others have said, you are there already but I sense you just need some tweaking for reassurance. Since this metric has more hills than you're accustomed I'd suggest concentrating on doing some hills when you have a chance-even if you're just doing some 30-40 mile rides. You certainly have the base to do the full metric but continuing to do some hills will have you best positioned for those on ride day. Good luck and let us know how it goes.

Hope Jim is doing well.

buelito 10-18-10 06:16 PM

since one of the hills is behind your home-- that is your answer. Hill repeats. Go up the hill, turn around, spin for a quarter mile, turn around and repeat. DO three times the first time you do it, add one more repeat every time you do it. Thew best way to train for a hilly ride is to ride hills. If it is too easy, click to a higher gear.

We have a hill here that is about 1/4 mile long. We start in the lowest gear then go one higher on each subsequent ascent until 'failure'... I also hit it on the fixie-- but I can't do as many repeats on that :)

You will be fine! You have the miles, work in a few hills and you'll surprise yourself.

train safe-

BluesDawg 10-18-10 06:50 PM

Quote:

Originally Posted by Yen (Post 11640921)
Thanks all -- I appreciate the votes of confidence and suggestions!

BluesDawg -- you may be right about over-thinking it.... but I don't ride as often as you and don't have the full experience to fall back on. Full time, very sedentary job during the week, long days, and not a lot of riding opportunities, so I want to make the most of the time I have to ride yet not overdo. I think it's smart to have a plan (i.e. risk management) rather than meander through the coming weeks and "hope" I'll do well. Next time, I'll know what works and doesn't work and it will be a no-brainer.

Ha! It sounds like you are doing more frequent riding than me recently. And what you hope to avoid sounds just like what I did to prepare for the somewhat hilly metric I did yesterday (and my sore legs and wiped out general feeling today tell me you are right to avoid that). Good point about the experience factor. I sometimes forget how long I've been doing long rides and how many times I have survived poor preparation.

Since you have done the distance recently and you have done some climbing, the only thing new is doing both on the same day. All you need to do is keep yourself riding and working yourself enough to not lose the conditioning that got you through those rides and hopefully build on it.

Along with working in whatever amount of riding you can manage between now and the ride, I agree with jppe that hill work will help you handle your day of climbing, mentally as well as physically. The spin classes will probably help with your strength and endurance, too. If I have a big effort planned on Saturday, I figure I am through working myself after Wednesday. Any rides after that are purely to keep my legs moving, not building strength.

BengeBoy 10-18-10 06:58 PM

Yen,

I think the rest of the folks on the ride should be worried about what they are going to do to keep up with *you.*

I think you're ready.

Best,
BB

The Weak Link 10-18-10 07:21 PM

You need to learn the zen of hills.

When you are on an organized ride, you'll think you'll have to go up hills faster than you really should, then you'll get gassed, then as the hills mount up (don't think too hard about that) you'll start to fade.

But you can ride each hill separately, which means you can ride them all on the same ride.

So practice going up a hill imagining everyone, from Cervelo-riding dentists to Huffy-bound rednecks passing you. Not just passing you, but flying by you in a blur.

Then when you actually ride the event, it won't bother you at all if/when people zip by you.

I don't know why I found this so helpful, but when I did the 70 mile OKHT ride, which is pretty hilly, it seemed to go easier than it did last year.

Or not.

Yen 10-18-10 08:43 PM

Thanks everyone -- I knew I could count on you!

Rick: I am thankful it doesn't go all the way to Baldy Village ---- I'm not ready for that! Maybe next year??

Buelito: I will try that if I have a chance. The thing is, that sounds like intervals and I should be rested before doing those, which won't be on Sundays the day after my long hard training rides. During the week after work -- maybe, instead of a spin class, but it's getting dark soon. Honestly, some of the spin classes feel a lot like that hill, esp. last week's interval class.

Hey Joe! Jim is doing well, and I hope Geri is the same. Is she still riding? The market in our neighborhood has stayed fairly stable, thank goodness. I agree with doing more hills... I can handle the metric distance well, even at a faster pace than I usually ride, so doing the hills on a longer ride will just boost my chance of sailing over the last hill at 40 miles with a smile on my face.

BluesDawg: Thanks for the additional advice for the final week -- I'm trying to work that out, and Wednesday sounds like a good stopping point for any training... unless I want to count "rest" as part of the training that week. :) Next time, I'll draw on this experience and remember what works and doesn't work. I hope you are doing well and still healthy.

BB: You're funny! Thanks. :)

TWL: :lol: Huffy-bound rednecks passing you ... flying by you in a blur LOL! I hope I don't think about that on the hills and start laughing and lose my breath!

stapfam 10-19-10 11:32 AM

Quote:

Originally Posted by Yen (Post 11641018)
Stap -- why do you suggest spinning on Tues/Thursday and cutting out the others? Just curious...



Could be Monday/ Wednesday- but two classes a week where you work really hard would be enough. And recovery after the class to get some baking in for hubby and a few other mundane jobs to do like Polishing Roubaix. Long ride as planned saturday- possible recovery ride Sunday if you feel you need it- then just two spinning classes where you really work and the next day to recover. Less time into your busy schedule and lots of other reasons. Mainly -as I said- You are fit enough already. Don't want to overwork yourself.

Mr. Beanz 10-19-10 11:58 AM

Go ride GMR to the shack a few times (8 mile climb 2200ft). Take your time, just make it up the hill. Training on this ride means you'll learn pace and breathing, then you will sail up just about any local ride other than the mtn rides like The bear, Breathless Agony etc which might take a little more training. GMR is not as steep as Baldy but does wonders on endurance, strength and mind control!:D

http://i98.photobucket.com/albums/l2...091810500C.jpg

http://i98.photobucket.com/albums/l2...091810500A.jpg

AzTallRider 10-19-10 12:15 PM

I'll add to also pay attention to your nutrition that week before. I've started eating a lot, and loading the carbs, the couple of days before a hard ride. It has enabled me to recover from the hills much better, giving me energy further into the ride.

berner 10-19-10 12:22 PM

The very first organized ride I ever did, just this summer, I let myself get sucked into riding somewhat faster than my usual pace. This felt pretty good until later in the day when I began to cramp up. The last 15 to 20 miles were pathetic. Ride at your usual pace.

Mojo Slim 10-19-10 01:39 PM

I don't really have anythig to add, except that our local metric century (Tour de Lincoln) is exactly as you describe yours -- about the same amount of climbing over hills we ride all the time, just not on the same day. And the last section home is flat. For me, it's all about pace. I'm a terrible climber, but can make it up any hill . . . eventually. To stay with our group, I try to get to the front of the pack before the hill and get a ways up before they pass me. While they're coasting downhill, I use a little energy and pedal back to the front, repeat.

A metric can also be a nice social event. We just did one Saturday (Tour de Rocklin) and dorked around so much at rest stops, took pictures along the way, chatted while riding) that we had to hustle a bit to finish in time for lunch. But the riding sure was easy and fun.

You'll do great. Did anyone already say that?

Yen 10-19-10 09:21 PM

Stapfam -- OK, got it. :lol: Sounds like a good plan -- I'm pooped after tonight's spin class so tomorrow will be a recovery day whether I was planning that or not.

Beanz -- That sounds like a ride I'd love to do! If I have the opportunity before the TdF I'll do it. Are you doing the TdF?

AzTallRider -- I'll try that. I have to be careful about refined carbs if I eat them just any time (not while riding) because I'm mildly hypoglycemic and they stick to my waistline like Gorilla glue. Brown rice, oatmeal, whole wheat bread.... veggies.... fruit --- those are fine and I'll be sure to feast on those.

berner and Mojo -- Good points!

Thanks all! Hubby turned in the registration form and paid the fee today --- now I'm really excited.

Mr. Beanz 10-19-10 09:43 PM

Quote:

Originally Posted by Yen (Post 11648988)
Beanz -- That sounds like a ride I'd love to do! If I have the opportunity before the TdF I'll do it. Are you doing the TdF?.

Not me! I've thought about it a few times but usualy falls on my daughter's birthday (11th) So we celebrate that Saturday. Seems to get in the way. I have taken the day off from riding to go sit on Baldy Rd and root on the riders up the climbs. I think I've mentioned that I carry my tools aong part of the course and have helped out a few riders along the course. Plus sagged a dude up Baldy when he was suffering a little too much.:D I have fun but some of the riders are mean to me!:D I get lots of "what, sitting on the side of the road cause you can't do this ride?":eek:. Wow, lots of funny riders out there!:p

Haha! I have fun either way. I do these roads all the time, I just can't see paying a fee to do the ride and it's not like me to do a bandit ride. So I'll help out some of the riders instead. I did get in a couple of flat changes for a couple different riders last year!:thumb: I don't discriminate, one really hot chick and one ugly dude!:D

So if you see a fat guy on the side of the road on Baldy, cheering for the riders, taking pics, maybe video, that looks like he can't do the ride, that will be me!:roflmao2:

I dunno, maybe I will do it someday for the social factor.;) I've done org rides since 92 so nowadays, I save paid rides for special events.;)

Yen 10-20-10 08:46 AM

:lol: Ha ha - you're funny, Beanz. And you sound like a nice guy -- I can't imagine why anyone would give you a hard time.

I'm hoping there will be some cheerleaders on the steeper part of the Baldy Rd. climb. If you see a woman on a black Specialized bike with red bullhorn bars, white helmet, tears streaming down her face..... that'll be me. :eek::o:rolleyes::D

ls0725 10-20-10 09:33 AM

Yen, I will be at the TdF as a ride marshall, i hope to see you there. sent you PM. and yes Mt. Baldy Road is the challenge.

ls0725 10-20-10 09:38 AM

Quote:

Originally Posted by Mr. Beanz (Post 11645759)
GMR is not as steep as Baldy but does wonders on endurance, strength and mind control

This is the best description. GMR demands endurance and patience, while Mt. Baldy requires pure power/energy in a short span of time/distance.


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