Training Plans for My First Century. Feedback Appreciated
01-27-16, 08:42 PM
#26
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Your training plan looks fine, but I don't think you need to taper a full week before. Perhaps 2-3 before the century to rest your legs. Even a light spin isn't a bad thing the day or two before. The most important thing is to stay well hydrated and eat enough mid-ride to make sure you're fueling properly. Don't feel like you need to stop at every sag stop available. I usually skip the first one, hit the next, then skip a few down the road. But it does help to get off the bike and stretch if you need to. Riding with another group will help tremendously, both in the effort and the time required to finish the ride. It's much more fun to ride with a group and the time passes more quickly. I'd suggest to wear your most comfortable long distance shorts/bibs. Feeling uncomfortable in the saddle is likely to happen near the end of the ride. When you get uncomfortable at mile 30, that will make it a very long ride. Have fun and try not to overthink things.
01-27-16, 11:16 PM
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I appreciate your input, especially considering you have far more experience than I, but I think we are on two different physiological levels. I find I need more recovery time at 50 than I did as a younger man. That being said, since I've started commuting to the office approximately a month ago, twice a week, my endurance has significantly increased. With the commuting rides, I'm now on my bike four times a week rather than two to three times a week. Thanks to your input and others' my current plan for recovery prior to the century ride is either two or three days.
and...as others have said fuel. First time doing this...have a good breakfast with a decent amount of protein, start eating at the 2 hour mark or so into the ride and keep eating every hour, not choking food down, but snacking.
Last edited by UnfilteredDregs; 01-27-16 at 11:19 PM.
01-28-16, 12:04 AM
#28
Interocitor Command
The plan is fine. There are lots of good century training programs on the web, so there's really no need to redesign the wheel.
Like others have said, the biggest concern will be food and sugar water.
Like others have said, the biggest concern will be food and sugar water.
01-28-16, 09:06 AM
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One thing no one has mentioned, is do not experiment with food or clothing. This is not a good day to try new bibs or a nutritional supplement. Stick with the stuff that you know works.
01-28-16, 12:17 PM
#30
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Yeah. I totally agree on that. I usually change tires about three weeks prior to a milestone ride, and I don't change any food, drink or equipment routines two or three weeks prior.
01-28-16, 12:34 PM
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Another topic I didn't see mentioned yet is cramping and how to avoid it. It isn't unusual to have some muscle cramps during the long efforts, especially if you're pushing beyond your normal limits. If you're training properly, your muscle are well conditioned, and you're drinking electrolytes, not just water, you should be fine. I'd suggest to read a few articles on how to avoid cramping.
01-28-16, 12:45 PM
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Another topic I didn't see mentioned yet is cramping and how to avoid it. It isn't unusual to have some muscle cramps during the long efforts, especially if you're pushing beyond your normal limits. If you're training properly, your muscle are well conditioned, and you're drinking electrolytes, not just water, you should be fine. I'd suggest to read a few articles on how to avoid cramping.
01-28-16, 01:30 PM
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Another topic I didn't see mentioned yet is cramping and how to avoid it. It isn't unusual to have some muscle cramps during the long efforts, especially if you're pushing beyond your normal limits. If you're training properly, your muscle are well conditioned, and you're drinking electrolytes, not just water, you should be fine. I'd suggest to read a few articles on how to avoid cramping.
GH
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