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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 08-24-12, 12:50 PM   #1
garethzbarker
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training tips, going from rec riding to distance

Hi I'm not new to cycling but up to this point I've been taking it very relaxed. I decided to form a fleche team for the 2013 rando series in Korea. I'll probably attempt a couple of the lower brevet rides as well. The fleche is not until march or April. I know I am starting training a lot earlier than most people but I will need it. My longest distance is only 130km and my average speed is 21kmph (up from 19 last year) without breaks calculated on distance rides. I have used cycling for fun and weight lose. I've lost 55lbs but I'm still on the heavy side. I'd say I'm 30lbs from an ideal weight.

Bikes aren't a problem. I have 3 bikes that could all serve as rando bikes. The hardest part will be choosing the one I want.

My advantages are I already understand how to stay comfortable on a bike for all day rides, I know how to pace myself in the lower aerobic zone and have good fitting bikes. I understand what to bring for rando events and own everything except the vest

But I am really busy as a small business owner; after reading articles on training I am pretty sure I can't put in that kind of time. So I thought I'd ask the experts here.

Obviously I need to get in base miles and improve my endurance, I'd also like to get my average speed up a couple of kmph and lose some weight. After a month and a half of core work last year I noticed a big improvement in my cycling so I'll probably do more core work this winter. But I will try to ride in the harsh winter as much as possible, I've already started looking for winter clothes. I can maybe get in one long ride a week (8 hours or more) but I can certainly get in one medium (3 to 4) and in some cases in the future I may be able to get in two medium length rides on a weekend. I have mornings off and can get in one hour rides on most weekdays and I might be able to increase the ride time a little over time.

If you had my kind of riding time and goals how would you spend it? At first I though I'd ramp up my weekly rides in intensity until I was pushing it hard each day but I kind of worry about overuse. I've done that before. How many days a week should I be doing "Big ring" rides vs. efficiency rides? I'm confident I can do this if I train correctly. Any advice is welcome.

Thanks
GZB
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Old 08-24-12, 01:27 PM   #2
unterhausen
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you are right to worry about riding hard every day. You want to do a quality hard ride twice a week. I suggest you get one of Friel's books and follow his recommendations. The occasional long ride along with shorter, quality riding is enough for long distance. Of course, for a while you will be learning things on every long ride. I have always thought that 60 miles is the sweet spot as far as longer training rides go. Anything longer than that as a training ride can start seeming like punishment. But you don't need to ride that far every week.
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Old 08-24-12, 01:59 PM   #3
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Originally Posted by unterhausen View Post
you are right to worry about riding hard every day. You want to do a quality hard ride twice a week. I suggest you get one of Friel's books and follow his recommendations. The occasional long ride along with shorter, quality riding is enough for long distance. Of course, for a while you will be learning things on every long ride. I have always thought that 60 miles is the sweet spot as far as longer training rides go. Anything longer than that as a training ride can start seeming like punishment. But you don't need to ride that far every week.
+1!
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