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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 10-15-05, 09:44 PM   #1
mathmo
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400km bike race.

Am seriously thinking about doing a 400k bike race in a few months time, however I haven't been doing any serious training at all recently. Not that I have ever been much into the whole serious training thing anyway, however 400k is a long way. So I'm not so sure if I'm going to be able to do my normal "just go out and do it" on no training. Hence any hints/suggestions about how I could go about preparing for this would be handy? Am thinking if I just manage to squeeze in one (or maybe two) 200km bike rides each month beforehand that could be enough???
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Old 10-15-05, 11:25 PM   #2
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Quote:
Originally Posted by mathmo
Am seriously thinking about doing a 400k bike race in a few months time, however I haven't been doing any serious training at all recently. Not that I have ever been much into the whole serious training thing anyway, however 400k is a long way. So I'm not so sure if I'm going to be able to do my normal "just go out and do it" on no training. Hence any hints/suggestions about how I could go about preparing for this would be handy? Am thinking if I just manage to squeeze in one (or maybe two) 200km bike rides each month beforehand that could be enough???

How far is the furthest you've ever ridden ... recently? Have you ever ridden 400k?


BTW - what bike race is it? Do you have a link?
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Old 10-16-05, 12:47 AM   #3
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Furthest I've ever ridden in my entire life was IMNZ, and that was 180km.

And here is the linkage to the race I'm hoping to do:Sri Chinmoy 3-Day Ultra-Triathlon
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Old 10-16-05, 01:55 AM   #4
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Originally Posted by mathmo
Furthest I've ever ridden in my entire life was IMNZ, and that was 180km.

And here is the linkage to the race I'm hoping to do:Sri Chinmoy 3-Day Ultra-Triathlon

"Cycle - The 400 km cycle is held around a 2.2 km loop on the circuit road at EPIC, off Flemington Rd in Mitchell. All bikes must be fitted with a strong headlamp and rear reflector, and competitors must wear reflective strips on the front and rear of their helmets, cycling top and shoes."

181.8 laps!!!

I'm a Randonneur, so I've done some very long distance rides ... and I've done one 24-hour Time Trial which involved riding laps of varying lengths ... but I've never done a ride of that length which involved such incredibly short laps!! I even found the 11 km laps during the night on that 24-hour TT to be mentally difficult.

You might train for this by getting on your trainer, pointing it at a wall, and cycling for a couple hours once a week. That might help increase your tolerance level for boredom.

Where in Australia are you? I was there for three months last year.

You might consider hooking up with Audax Australia, and doing some of their events. You would get some distance training, and also be able to talk with other long distance cyclists. Their new calendar is up, so you can check to see if there are any events in your area:
http://www.audax.org.au/index.asp

As for training, a pattern something like the following would help you build up some speed, strength, and endurance ... obviously it can be adjusted to fit your schedule:

Monday - short, light ride
Tuesday - intervals
Wednesday - medium distance, but intense ride
Thursday - off
Friday - medium distance, light ride
Saturday - long ride
Sunday - long ride

Keep the short distance rides, short (i.e. 15 kms) ... and increase your medium distances to a nice comfortable medium distance (i.e. 30-50 kms), and then stay at that level. But with the long rides on the weekends, keep increasing your distance over three weeks, then back off for a week, then increase again for three weeks, and so on.


While you are busy increasing your distances, don't forget to experiment with eating and drinking. You should be consuming 250-300 calories per hour while you are on your bicycle. Those calories can come from solid food or liquid. You might opt to eat energy bars, or you might prefer real food, or you might discover that substances like Sustained Energy and Ensure are the way to go.

You should also drink one 750 ml bottleof water and/or energy drinks every 1 to 1.5 hours while you ride. That will keep you hydrated without overdoing it.

And if you are riding when it is hot over the next few months (although I found Australia quite cool till December), you might want to look into electrolyte pills. You don't want to suffer from an electrolyte imbalance out there.

Also, have a look over this site: http://www.ultracycling.com/ It has some good articles on training, equipment, and nutrition for long distance rides.
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Old 10-16-05, 04:33 AM   #5
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Quote:
Originally Posted by Machka
181.8 laps!!!
Yeah.... that is possibly going to be even more mad than the actual distance! Well, at least I've won titles over 10,000m on the running track. However 25 laps is nothing compared to nearly two hundred....

Plus going around corners isn't so bad when running but much worse on a bike, the idea of going through 360 degree every couple of kilometers isn't exactly appealing to me that much...

Quote:
Originally Posted by Machka
You might train for this by getting on your trainer, pointing it at a wall, and cycling for a couple hours once a week. That might help increase your tolerance level for boredom.
That does seem like an idea, ought to buy one of those. Because it will be just like that, except I'll have to keep myself alert and going around corners etc... Hmmm... I'd almost imagine a stationary trainer would be a better idea, because at least then you could kind of nod off while cycling without having to worry about crashing!

Quote:
Originally Posted by Machka
Where in Australia are you? I was there for three months last year.
I'm on the eastern island of australia, also known as "new zealand".

Quote:
Originally Posted by Machka
You might consider hooking up with Audax Australia, and doing some of their events.
Well I'd go over to australia for that triathlon, but not for just a bike ride. Perhaps there is something in nz, but I'd doubt it. Well other than the round taupo race I guess.


Regarding training...

What you put down sounds good, however I'd also like to squeeze in a bit of running and swimming. Plus work takes a lot out of me, and doesn't really leave me with much spare energy at all to train with. Rides under 50km hardly seem worth while doing, unless perhaps there is a bit of speed in them. So each week I'm thinking something along the lines of one "long" ride (something over a hundred I guess) and maybe if I can manage it a much shorter but also much more intense.

Guess this is all quite mad, but hopefully eventually I should find some method amongst this madness I'm planning.

Regarding nutrition....
Am a poor and starving student, so I quite like the idea of bananas. That and muesli bars were my staple in my preparations for Ironman, and during Ironman I also took whatever they had at hand (mars bars, Pr04 drinks and bars etc...). Due to my mantra of "FREE FOOD is always good!"


Quote:
Originally Posted by Machka
And if you are riding when it is hot over the next few months (although I found Australia quite cool till December), you might want to look into electrolyte pills. You don't want to suffer from an electrolyte imbalance out there.
Yes, I should look into this whole electrolyte thingy.

Quote:
Originally Posted by Machka
Also, have a look over this site: http://www.ultracycling.com/ It has some good articles on training, equipment, and nutrition for long distance rides.
Going to have a look now...
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