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  1. #1
    Member onthevirg's Avatar
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    Training for a Charity Ride

    Hey Everyone,

    Iíve used BF as an invaluable resource several times, and I figured it would best to go to people who are in the know (mods, I apologize if this needs to be moved to the Training forum).

    So hereís the deal, at the end of August, Iím doing the California Coastal Race for Hemophilia (and if you feel like donating, I wonít stop ya!). Iíve never been a long distance rider, the longest ride that Iíve previously done is about 65-75 miles. Except for the last year or so, I used to ride quite a bit more. Iíd say on average between 100-125 miles per week. I know thatís not a lot compared to the people here, but it was what scheduling allowed.

    Since this ride happens at the end of August, I need to get myself as prepared as well/quickly as I can and Iíd like some opinions on how wrong my thinking is on a ďregimen.Ē Iíll run it down quickly and open the floor to the experts:

    - First 2-4 weeks:
    * Ride 3-5 times a week mornings, 15-20 miles.
    * Once on the weekend, 25-40 miles.
    - The 4-6 weeks from that point:
    * Ride 3-5 times a week mornings, 15-20 miles
    * At least one night ride, 25-30 miles
    * One weekend ride, 40-60 miles
    - From that point to the actual ride:
    * Ride 3-5 times a week mornings, 15-20 miles
    * At least two evening rides (perhaps on the same day as a morning ride?), 30-40 miles
    * Once on the weekend, 50-70 miles.

    So, am I going about this completely wrong? Also, what should I do a few days before the ride, just completely shut it down, or ride sparingly?

    I appreciate any advice that you folks can offer.

    P.S. Ė I already did a 25 mile ride yesterday and 14 miles this morning.

  2. #2
    Senior Member Jim from Boston's Avatar
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    Quote Originally Posted by onthevirg View Post
    Hey Everyone,

    Iíve used BF as an invaluable resource several times, and I figured it would best to go to people who are in the know (mods, I apologize if this needs to be moved to the Training forum).

    So hereís the deal, at the end of August, Iím doing the California Coastal Race for Hemophilia (and if you feel like donating, I wonít stop ya!). Iíve never been a long distance rider, the longest ride that Iíve previously done is about 65-75 miles. Except for the last year or so, I used to ride quite a bit more. Iíd say on average between 100-125 miles per week. I know thatís not a lot compared to the people here, but it was what scheduling allowed.

    Since this ride happens at the end of August, I need to get myself as prepared as well/quickly as I can and Iíd like some opinions on how wrong my thinking is on a ďregimen.Ē Iíll run it down quickly and open the floor to the experts:...

    So, am I going about this completely wrong? Also, what should I do a few days before the ride, just completely shut it down, or ride sparingly?

    I appreciate any advice that you folks can offer.

    P.S. Ė I already did a 25 mile ride yesterday and 14 miles this morning.
    FWIW, I have posted this in the past:

    Quote Originally Posted by Jim from Boston View Post
    I do a ten week training program that I saw published in BICYCLING MAGAZINE years ago, and retrieved from the Mt. Diablo Cycling Club website, though it has been removed the last time I looked. There are two variations, called Easy Century Training, or With Strength to Spare. I do the latter one, and it is about the most time I can spare to train. Fortunately I commute, so that's where I do it by lengthening my usual 14 mile distance. I find that the schedule motivates me to do keep up, and it's very satisfying to plug the data into my Excell spreadsheet and watch the charts expand.

    I don't consider myself a strong rider, but I did my best century (actually 107.5 miles because I got lost ;-) in 6:58 at about 15.4 mph, with about 40 miles in a paceline and about 60 miles solo. My modification of the plan is to make Sunday my rest day, and Saturday is my century day. This won't print on the Forum as a nice table, but I think you can figure it out:

    WITH STRENGTH TO SPARE:
    Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
    Easy* Pace* Brisk* Pace* Pace* Pace* Mileage
    10 12 14 Off 12 40 15 103
    10 13 15 Off 13 44 17 112
    10 15 15 Off 15 48 18 123
    11 16 19 Off 16 53 20 135
    12 18 20 Off 18 59 22 149
    13 19 23 Off 19 64 24 162
    14 20 25 Off 20 71 27 177
    16 20 27 Off 20 75 27 177
    17 20 30 Off 20 75 32 194
    19 20 30 Off 10 5 Easy Century 184

    1,516

    EASY CENTURY TRAINING:
    Week Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
    Easy* Pace* Brisk* Pace* Pace* Pace* Mileage
    1 6 10 12 Off 10 30 9 77
    2 7 11 13 Off 11 34 10 86
    3 8 13 15 Off 13 38 11 98
    4 8 14 17 Off 14 42 13 108
    5 9 15 19 Off 15 47 14 119
    6 11 15 21 Off 15 53 16 131
    7 12 15 24 Off 15 59 18 143
    8 13 15 25 Off 15 65 20 153
    9 15 15 25 Off 15 65 20 155
    Cent Week 15 15 25 Off 10 5 Easy Century 170

    1,240
    I'm a year round commuter normally of about 70 miles per week in the off-season. Since I only ride in the early morning, I'm not inclined to add miles until it warms up consistently enough in May. This is week 3, preparing for a July Century.

  3. #3
    Wookie Fred chewybrian's Avatar
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    Your plan looks very solid, and you should be fine if you stick with it. In the last week of training, you should step back to very short rides in the last few days, as you see in Jim's table.

    Don't forget your pace and nutrition, which will really get you throught the second half of the ride. A slightly slower pace than your 50 mile rides should do it. And taking in a few hundred calories on the hour during the ride can prevent a figurative (and perhaps literal) crash. Have fun.
    Campione Del Mondo Immaginario

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