hazben1

Next Saturday I will be attempting my first century (Big Dam Bridge 100) and am wondering how much riding to do this week. My schedule for the last month or so was,

Sunday: 1.5 to 2 hour tempo ride. Heart Rate avg. 70-80% of Heart Rate Max. 30-38 total miles
Monday: run 6 miles.
Tuesday: 4 reps of 8 minutes at 80-85% of HRM. 25-30 total miles
Wednesday: 65-80 miles 60-65% HRM. Always with a big hill and maybe a few cadence drills throne in.
Thursday: run 8 miles
Friday: 6-8 hill repeats. Not sure what % grade but it is 3/4 mile long and hurts big time. 25-30 miles total
Saturday: rest or run
All riding has been done solo.

When I was running marathons I found short tapers (10-14 days) worked better for me. I don't really look forward to backing off my mileage too much but I realize there is a point where it may hinder me completing my first century.

patentcad

Ride a lot of miles, take 1-2 days off the bike and run (complete rest) a day or two immediately before. Don't worry. If you're training like that you're in shape and will have no problem.

You'll crush it.

Chief Brody

I'm no expert, so take this with a grain or two of salt. I completed my 2nd century the beginning of this month. I did my first in the beginning of August.

If your doing 80 mile solo rides on a Wednesday, you're going to do fine.

My rides were both on Sundays. For the first one, I had a hard 2 hour effort on Friday and did an easy 90 minute spin on the Saturday. For the second one, I had a 25 mile commute on Friday and another easy 90 minute spin on the Saturday.

I wouldn't even know how to taper, but I would recommend at least some sort of easy ride, 60 to 90 minutes, the day before. I've always found that my legs feel better/fresher coming of rides of this nature. Maybe do your Sunday ride on the Friday before the century.

JimF22003

Personally I would just do my normal routine, but not ride the day before. Go for a walk or something.

Looigi

Agree. Unless it's really truly a race that you've systematically and strenuously training for, then there's no need to do anything different

mprelaw

For a Sunday century, I do my regular routine up to Thursday. Friday is an average distance at an easier pace. Saturday is an hour give or take at recovery ride pace. I try to ride a relatively flat route.

Athens80

If you're targeting your best performance that day, you'll do short workouts with intensity earlier in the week, and only recovery-level efforts later in the week. If you're just doing the century for recreation, you're already in good fitness to finish strong, so you wouldn't change a thing except for easing off on Friday.

pdedes

You'll do well. Substitute Wednesday ride with substantially less duration, no intervals Thursday, recovery ride Friday, 1.5 hrs Saturday to test your equipment and throw in 10minutes of sprints and effort to open your legs.

hazben1

Thanks for the replies folks. I am encouraged to hear I don't have to cut back on my mileage too much. I may keep my schedule about the same till Wednesday then do maybe 60 miles instead of 70-80. Thursday 1-1.5 hours easy to moderate pace. Friday rest or 3 mile run. Saturday be ready to ride the century.

merlinextraligh

This.

Take a rest day or recovery ride Friday. Lots of people are sluggish the day after a rest day. Hence the suggestion for openers on Saturday. You don't need to go hard or long, but a few short efforts will make you feel better the next day.

hazben1

Update

Sun. 40 miles 19.2 mph solo
Mon. Run 6 miles
Tues. 20miles w/ 2 hill climbs & 2 5 min. intervals
Wed. 46 miles 17.8 mph solo
Thu. no run or ride
Fri. 20 miles w/ few 1 min. cadence drills & 1 min. hard efforts.

Saturday temps were way warmer than I was hoping (Hi.90 Start 69). Being a big fat guy I just don't handle heat well. Headed out with a group but had to stop at mile 14 for pee break (4-min.break). Another break at mile 40 refilled bottles and ate some food. Had to wait in line 5 min. for bathroom (10 min.break). Note to self, next time grab food first and eat in line while waiting for bathroom. At mile 63 (base of Wye Mountain) my avg. moving speed was 18.8 mph with sporadic group riding.


I handled going up the mountain surprising well for my size. For every 5 bikes I passed maybe 1 passed me. There were several folks who were stopped and or walking up the mountain. I guess my weekly ride up this mountain and hill repeats did help. By the time I got to the top my avg. speed was 18.1 mph. At mile 68 took a long break (15min?). The last 20 miles were into the wind and they were pretty tough. I hadn't done any group riding since mile 63.

Finished in 5 hrs. 42 min moving time plus I guess 30 min. in breaks. 17.5 mph avg. and 73% of HRM. I am OK with my time since probably 60% was solo. Next time if it is cooler, I will shoot for only one 10 min. break and try to stay with an organized paceline. Those 2 changes hopefully will get me close to the 5 1/2 hours total time.

Thanks again to the posters who gave me encouragement and advice. It helped with my confidence come Saturday morning.