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Old 07-16-16, 11:14 AM   #1
Dan J Memphis
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Need Help to Prepare for Metric Century

Iíve been riding for about 1 year and can currently complete a 40 mile ride without issues. I want to ride (complete not compete) in a charity event 8 weeks from now and my goal is to finish the metric century. Can someone provide me with a suggested outline of weekly rides for training purposes over the next 8 weeks to prepare for this event?

Personal information: 61 years old, 6í-0Ē tall, 200 pounds, normal weekly rides include two mid-week rides of approximately 28 miles each plus a 40 mile weekend ride.

Thanks!

P.S. I tried searching for recommendations, but couldnít find anything specific
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Old 07-16-16, 11:16 AM   #2
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When you reach mile 40 Drink a Canned 16 oz cola.The caffeine and sugar will bring you to the finish Line.
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Old 07-16-16, 12:21 PM   #3
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Just keep doing your current rides. You could do the 62 miles tomorrow if you wanted. And event rides seem easier to me, with the rest stops and riding along with other riders. You already know how to pace a longer, 40 mile, ride. That's most of the battle.

I like your schedule, a couple of 25-30 mile rides and a 40 mile each week. Bump the 40 mile ride to 50 miles a couple of times over the next month, and you'll finish the 62 easily. You could include some hard efforts up some smaller hills on one of your weekday rides too.

I really like having a goal ride. It keeps me riding consistently each week. Group rides do the same thing, I have to ride every week to be able to keep up.

~~~~~

If you said your rides were only 15 & 25 miles, then you'd want a training plan. The usual advice is to add about 10% to the ride distance each week.

And it's not unusual for a rider to go from a 70 or 75 mile longest ride right to 100 miles.

If your event ride has way more climbing than you are used to, that would affect the training. Hilly rides are in some ways similar to much longer flat road rides. And some practice in climbing bigger hills is very helpful.

Last edited by rm -rf; 07-16-16 at 12:49 PM.
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Old 07-16-16, 01:11 PM   #4
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Originally Posted by rm -rf View Post
Just keep doing your current rides. You could do the 62 miles tomorrow if you wanted. And event rides seem easier to me, with the rest stops and riding along with other riders. You already know how to pace a longer, 40 mile, ride. That's most of the battle.

I like your schedule, a couple of 25-30 mile rides and a 40 mile each week. Bump the 40 mile ride to 50 miles a couple of times over the next month, and you'll finish the 62 easily. You could include some hard efforts up some smaller hills on one of your weekday rides too.
Thanks for the advice ... you're a lot more confident in my ability than I am I'll try to put in a few 50+ mile rides over the next 6 weeks, and then slack off the week before the event. This helps my confidence, I was starting to regret signing up for the 62 mile ride instead of the 34 miler. Thanks again!!
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Old 07-16-16, 08:01 PM   #5
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Quote:
Originally Posted by Dan J Memphis View Post
Iíve been riding for about 1 year and can currently complete a 40 mile ride without issues. I want to ride (complete not compete) in a charity event 8 weeks from now and my goal is to finish the metric century. Can someone provide me with a suggested outline of weekly rides for training purposes over the next 8 weeks to prepare for this event?
We're mixing units of measure.

A metric century = about 60 miles.
Or 40 miles = 65 km.

I speak in metric, so ...

You're at 65 km now and you want to get to 100 km.

1) This weekend, go ride 70 km.

2) Next weekend go ride 75 km.

3) Next ... 80 km

4) Next ... back to 65 km again ... take a break.

5) Next ... 80 km

6) Next ... 90 km

7) Next ... 65 km again ... take a break.

8) And then ride your metric century.

During the week do some hill repeats and/or intervals one or two days a week, rest one or two days a week (walk or something relaxing), and just ride one or two days a week.


BTW - I think you could just go ride the metric century this coming weekend, and in fact, if you get to your first 80 km day mentioned above, reach the end of the 80 km and if you're feeling good ... you might want to do just that.
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Old 07-17-16, 01:45 PM   #6
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You're at 65 km now and you want to get to 100 km.
1) This weekend, go ride 70 km.
2) Next weekend go ride 75 km.
3) Next ... 80 km
4) Next ... back to 65 km again ... take a break.
5) Next ... 80 km
6) Next ... 90 km
7) Next ... 65 km again ... take a break.
8) And then ride your metric century.
Thanks, I work well with specific goals and this provides the target each week!
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Old 07-17-16, 07:33 PM   #7
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normal weekly rides include two mid-week rides of approximately 28 miles each plus a 40 mile weekend ride
At that mileage, I wouldn't think twice about doing 60 or 80 miles.
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Old 07-18-16, 04:35 PM   #8
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If you can do 40, you can do 60 in a group. Practice sucking wheels, don't or minimize pull(s), and you'll do fine. Also pace yourself, make that 40 last especially if there's significant elevation gain.
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Old 07-18-16, 06:21 PM   #9
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Originally Posted by Dan J Memphis View Post
I’ve been riding for about 1 year and can currently complete a 40 mile ride without issues. I want to ride (complete not compete) in a charity event 8 weeks from now and my goal is to finish the metric century. Can someone provide me with a suggested outline of weekly rides for training purposes over the next 8 weeks to prepare for this event?

Personal information: 61 years old, 6’-0” tall, 200 pounds, normal weekly rides include two mid-week rides of approximately 28 miles each plus a 40 mile weekend ride.

Thanks!

P.S. I tried searching for recommendations, but couldn’t find anything specific
You'll be fine if you pace yourself reasonably, stay hydrated, and eat enough. You may feel better if you don't ride 2 days beforehand. Consider the 100 mile route instead (I never bothered riding over 50 miles at once before my first century, but was riding ~125 miles a week)

Two rules of thumb are
  • You can ride your weekly total all at once
  • You can ride 50% farther than your previous longest ride
and you're fine on both counts.

Don't try anything new like different shorts, saddle, or fit changes. You don't want uncomfortable surprises that don't manifest for the first few hours of riding.

Ride at your own pace. It should be conversational and you shouldn't feel lactic acid in your legs. Restrain yourself on climbs. You should be able to ride a metric century slightly faster and go harder up-hill but want to finish your first one feeling well.

Avoid stopping for too long. 10 minutes is long enough for you to cool off and get uncomfortable on otherwise pleasant days.

Finish rides around the same weight you started. Dehydration is bad and will slow you down. Drinking too much can be worse, because it can lead to hyponatremia which is potentially fatal. In temperate weather I go through 8-12oz of water an hour which means 2 25oz water bottles are enough for a metric century. When it's hot I can do 25oz an hour so I'd want two refills to avoid running out somewhere.

At an endurance pace most of your energy should come from fat which leaves your glycogen stores alone. I'm usually up for a Clif bar after 4 hours; so I may or may not eat on a metric century. On rides over 5 hours I eat half a Clif bar (~125 Calories) each hour from the beginning to stay ahead. Don't overdo eating because you'll feel bad.

Your mileage on food and water will vary.

Adding 10% to your weekly mileage except every 4th week is a fine idea, although you don't need that to get to a single 100km ride from where you're at now.

Last edited by Drew Eckhardt; 07-18-16 at 09:45 PM.
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Old 07-19-16, 08:34 PM   #10
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You'll be fine if you pace yourself reasonably, stay hydrated, and eat enough. You may feel better if you don't ride 2 days beforehand. Consider the 100 mile route instead (I never bothered riding over 50 miles at once before my first century, but was riding ~125 miles a week)

Two rules of thumb are
  • You can ride your weekly total all at once
  • You can ride 50% farther than your previous longest ride
and you're fine on both counts.

Don't try anything new like different shorts, saddle, or fit changes. You don't want uncomfortable surprises that don't manifest for the first few hours of riding.

Ride at your own pace. It should be conversational and you shouldn't feel lactic acid in your legs. Restrain yourself on climbs. You should be able to ride a metric century slightly faster and go harder up-hill but want to finish your first one feeling well.

Avoid stopping for too long. 10 minutes is long enough for you to cool off and get uncomfortable on otherwise pleasant days.

Finish rides around the same weight you started. Dehydration is bad and will slow you down. Drinking too much can be worse, because it can lead to hyponatremia which is potentially fatal. In temperate weather I go through 8-12oz of water an hour which means 2 25oz water bottles are enough for a metric century. When it's hot I can do 25oz an hour so I'd want two refills to avoid running out somewhere.

At an endurance pace most of your energy should come from fat which leaves your glycogen stores alone. I'm usually up for a Clif bar after 4 hours; so I may or may not eat on a metric century. On rides over 5 hours I eat half a Clif bar (~125 Calories) each hour from the beginning to stay ahead. Don't overdo eating because you'll feel bad.

Your mileage on food and water will vary.

Adding 10% to your weekly mileage except every 4th week is a fine idea, although you don't need that to get to a single 100km ride from where you're at now.
Wow, I'm really getting some great advice here ... you guys are not only giving me wonderful insight for my preparation, but it's motivational encouragement as well. Thanks!!!
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Old 07-25-16, 05:32 PM   #11
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great info here, I am spending a lot of time reading up on all of it.
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