Advertise on Bikeforums.net



User Tag List

Results 1 to 4 of 4
  1. #1
    King of the Plukers Spreggy's Avatar
    Join Date
    May 2007
    Location
    On the bus.
    Posts
    873
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Recommended training for Highlander century?

    I could use some recommendations for an 8-week training program to get ready for the Highlander century. I'm a newbie, and I've completed one century. I probably learned more about what not to do on that ride than anything. This century is very hilly, here's the profile. 11k feet of climbing, up to 23% grades.

    I have every weekday morning to ride for one to two hours, and can do one long ride on the weekends, possibly two. I also have access to an excellent gym at the ymca. I live in a very hilly area, with lots of country hills to work out on.

    My current condition as a rider is that I am comfortable out to 50 miles, then the various sorenesses set in and so on. I commute every day, min 5 miles each way, and often extend the morning run to 10 or 15+ miles. Though my average speed is increasing all the time, I am not what I would call strong on hills.

    What I am looking for is recommendations for using this 8 weeks wisely. I have to do this without benefit of an HRM. It's all about the hills on this ride, so I would like to focus on that. Over the next 8 weeks I woud also like to kick my average mph up quite a bit. On most days lately I'll average 16 mph and 72 cadence.

    What would be a good mix of intervals, LSD, weights, hill work, etc? Should I do intervals once, twice, three times a week? How many days of hill repeats, and how do you do a hill repeats workout? Are weighted or unweighted squats a good idea? How to do intervals if I can watch cadence, but not HR?

    Many thanks for any help!
    “Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
    ― Muhammad Ali

  2. #2
    King of the Plukers Spreggy's Avatar
    Join Date
    May 2007
    Location
    On the bus.
    Posts
    873
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I should probably add this: I got this plan from The Complete Book of Long Distance Cycling. I would start at week 3. This looks like a sound plan, except I would like to add or modify specifically for climbing.

    So, how do I become a much better climber in 8 weeks?
    Attached Images Attached Images
    “Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
    ― Muhammad Ali

  3. #3
    King of the Plukers Spreggy's Avatar
    Join Date
    May 2007
    Location
    On the bus.
    Posts
    873
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    No recommendations for slanting a training program toward this amount of climbing?

    30+ views with no replies? It's not like I'm asking for sharks with laser beams attached to their heads, throw me a frickin' bone here!
    “Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”
    ― Muhammad Ali

  4. #4
    Better rider 20 yrs ago fprintf's Avatar
    Join Date
    Jun 2007
    Location
    Cheshire, Connecticut, USA
    My Bikes
    Trek 1500D
    Posts
    384
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    No advice here except that it seems like you have this all sorted out already. A quick websearch yesterday (I am preparing for much the same thing) gave lots of articles on preparing for a century focused on increasing mileage 5 - 10% per week for both the weekly total and the individual weekly long ride, which assumes your daily mileage is short, 15 - 20 miles, and your weekend ride is much longer. It said to stop increasing the mileage once your long ride is within 75% of the total ride length.

    As for intervals, I hate the 3-2-1 method myself. But it is a really good workout. 3 minutes at a moderate spin, should start a light sweat, 2 minutes at a fast pace, still spinning quite quickly, breathing begins to be hard, then one minute as hard and fast as you can go. 5 - 10 minutes of recovery and then do it again.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •