Riding Across the Country...need training help
In June I'm riding across Canada. 7300km in 60 days. I will obviously be training over the winter, but I'm not sure how to do it.
I'm going to get a trainer (fluid likely) and a HRM so that I can train 'better'. Bicycling magazine has a great training schedule for doing a century (which I'd be doing every day basically) but I don't want to do that and peak. I need advice of people who've done this, and can offer suggestions.
Long Distance Cyclist
Where are you at now with your cycling? Have you done a century? Back-to-back centuries? Are you into Randonneuring? Touring?
Give us some background so we know where you're at now.
Fattest Thin Man
Also, is this self supported, partially or fully SAG'ed?
Fully SAG'd. So I just have to focus on the ride, which is what I like. I've done a 100km day, but not a 100 mile. I've honestly never done anything really ambitious like this, I just have 2 months off before I start my career and figure why not!
Any advice would be awesome!!
Well, you can do that schedule you've got from the magazine and just do three of those macrocycles before your event. You'll want to work up to 100-125mile rides and train your energy system. Your average-speed will be slower than your LT/TT speeds, so pure strength and speed isn't an issue. However, you do want to be as fit as possible so that the speed at which you'll be doing the event will be a low percentage of your maximum (you'll be more efficient and burn more fat). The most important part is nutrition and eating the right stuff and on schedule.
Long Distance Cyclist
Originally Posted by iherald
First of all, here's a website full of very valuable information: http://www.ultracycling.com/
It will give you pretty much everything you need to know about training, nutrition, and equipment.
If you're going to do 7300 kms in 60 days, you'll be riding an average of 122 kms a day, every day. I'm not sure if you're going with an organized group or not, but it's a good idea to plan to take at least one day out of every 5 off ... for recovery, and also to allow some room for bad weather and other setbacks. So that's approx. 10-12 days off. Which means you'll actually be riding something closer to 150 kms a day.
You could just head out and do that ... some people have. However, my advice would be to start training for that. I like a 4 week plan (not necessarily in this order, arrange it to suit you):
Weekend 1: Since you haven't done a full century, that would be my first suggestion. Build up your miles and ride a full century before the end of the year. Here's a website for organized centuries and other long rides: http://www.bikecenturies.com/ - you might check to see if there are any in your area, and if not, then just go and do a solo century. Then plan to ride at least one full century every month till June. On Day 2 of the weekend, at first you might want to just take a short spin, but you'll likely want to increase that distance as you get closer to June too.
Weekends 2 and 3: Next, plan to start riding back-to-back 100 km rides on two weekends each month - you'll likely want to increase this as you get closer to June to 110 kms, 120 kms, etc.
Weekend 4: Take things a little bit easier ... maybe do back-to-back 50 km rides or 75 kms rides.
During the week, be sure to take a couple days off to recover and build muscle. Then ride shorter distances on the rest of the days - this is when you could do intensity work - practice hill climbing, riding in wind, etc..
Doing back-to-back long distance rides like that will help to get your body used to getting back on the bicycle again the next day, which is exactly what you'll have to do on the tour. As you get closer to June, you might even want to try back-to-back-to-back long distance rides on a long weekend, just for practice.
While you are doing all this riding, experiment with your equipment and food. You're riding with a SAG wagon so you won't have to fuss with carrying stuff, but you should learn to do minor repairs if you don't know already. Also you will need to find out what works for you in terms of food and beverages.