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Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling Do you enjoy centuries, double centuries, brevets, randonnees, and 24-hour time trials? Share ride reports, and exchange training, equipment, and nutrition information specific to long distance cycling. This isn't for tours, this is for endurance events cycling

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Old 07-29-06, 08:28 PM   #1
slowandsteady
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Back to back 78 mile rides: Training?

Okay, so maybe this isn't a long distance for many of you, but it will be the longest distance I have ever traveled on a bike in two days. I am very clear as to how to train for a century or other single day long distance event, but I am not sure how to train for a two day event.

Should I train by doing back to back long rides for my training?
or
Stick to the typical one long day followed up by a recovery day?

My typical week looks like this:

Monday: off
Tuesday: 14 miles(avg: 77% of max HR)
Wednesday: 14 miles(morning speed workout of 6.5 miles or hill intervals, evening moderate ride)
Thursday: 14 miles(avg: 77% of max HR)
Friday: recovery ride or rest
Saturday: 30 miles
Sunday: 35 miles

I am increasing my long rides by 5 miles each week. Next week will be a 35 and a 40 mile ride on Sat & Sun. I also go horseback riding a couple days a week, which is yet another leg workout.

I will eventually get to a 60 mile ride two weeks before the event, and then begin to taper. I will cut my miles down to less than half of the previous week, plus incorporate several days off.

Do I need to do back to back long days to prepare, or am I just setting myself up for exhaustion?
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Old 07-29-06, 09:27 PM   #2
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I am almost in the same boat. My daily rides are longer than yours but never a back to back of so many miles. I will be watching this thread as well. Of importance to me is any tips on what to do between the end of day one and the begining of day two.
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Old 07-29-06, 09:59 PM   #3
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Quote:
Originally Posted by slowandsteady
Okay, so maybe this isn't a long distance for many of you, but it will be the longest distance I have ever traveled on a bike in two days. I am very clear as to how to train for a century or other single day long distance event, but I am not sure how to train for a two day event.

Should I train by doing back to back long rides for my training?
or
Stick to the typical one long day followed up by a recovery day?

My typical week looks like this:

Monday: off
Tuesday: 14 miles(avg: 77% of max HR)
Wednesday: 14 miles(morning speed workout of 6.5 miles or hill intervals, evening moderate ride)
Thursday: 14 miles(avg: 77% of max HR)
Friday: recovery ride or rest
Saturday: 30 miles
Sunday: 35 miles

I am increasing my long rides by 5 miles each week. Next week will be a 35 and a 40 mile ride on Sat & Sun. I also go horseback riding a couple days a week, which is yet another leg workout.

I will eventually get to a 60 mile ride two weeks before the event, and then begin to taper. I will cut my miles down to less than half of the previous week, plus incorporate several days off.

Do I need to do back to back long days to prepare, or am I just setting myself up for exhaustion?
I think you are fine without doing back to back long days. If you're in shape to do a century, you should be able to do this easily.

A few bits of advice:

1) Recovery nutrition is *important*. If you use a recovery drink (endurox etc...), make sure you take some with you. If not, make sure you get something right when you're done.
2) Ride the first day at a century pace, and don't push it.

If you do that, you'll be sore the next morning, and after about 15 or 20 minutes, they'll feel fine.
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Old 07-29-06, 10:02 PM   #4
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As you are training for back to back rides that is what you need to train for. Ten more total miles each weekend sounds fine. Just listen to your body. If you are still feeling a strain from the weekend on Tuesday slow down. The UltraMarathon Cycling Association has a lot of good words on training for long rides. As you are going for the miles and not some speed record you need to get your body used to being in the saddle for long periods, get the bike set up for comfort, and figure out a good food and water plan. If there is support provided what food and drink they provide might not suit your stomach. Find out what will be provided and see if it works for you.
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Old 07-30-06, 05:46 PM   #5
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As stated above, recovery is key. Especially for back to back long rides. How many weeks do you plan on riding this schedule? You need to be careful that you don't burnout.
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Old 07-30-06, 07:03 PM   #6
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I don't know if there is such a thing as training for two days of riding. I guess you could get into all kinds of ideas.

Seems to me, either you are training and improving or you are not. At your particular level of fitness, and 78 mile rides as a "goal", anything that helps your endruance works.
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Old 07-31-06, 09:31 AM   #7
slowandsteady
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How many weeks do you plan on riding this schedule?
The event is in 7 weeks. I will significantly decrease my mileage the week before.


By the way, I did a 30 mile ride on Saturday and intended to do a 35 mile ride on Sunday. I ended up doing 30 miles on Saturday and just 10 miles on Sunday. My legs were just dead. Not sure if it was the 30 mile ride that did it, or the fact that it was nearly 100 degrees, but I was very weak. I did push myself on the Saturday ride. So perhaps if I push hard on my training rides, with only one long weekend ride, then when I do the event much slower I can complete both days. ??? I figure this is better than doing two slow, easy rides back to back in training.
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