Question about self timing.
Okay, so I am training to get myself into shape for a race in my town next year (The Avita Water Blackbear Race that coincides with the Au Sable River Canoe Marathon, it's a 100 mile road race), and I was wondering what everyone thought would be a good time for timing myself for a training ride.
Keep in mind that my starting training is only three miles one-way, on a bike path with only slight rises.
In Grayling? That sounds like a good challenge and a good goal. I wouldn't mind doing the canoe marathon either. I don't imagine you'll have to worry about timing until you're doing a few more miles. Get the times form last year's race so you'll know what your up against.
Oh--by timing do you mean the pace of your training, like how many miles you should be riding at various points in the training?
Long Distance Cyclist
What about a basic computer? A watch might help too. And if you get into it a bit, a heart rate monitor might come in handy.
RE: Roody: I guess I'd start with timing myself with how long it takes to get from point A to point B, and then from there, I'd start timing myself almost with self-made gates (my house to the Grayling Army Airfield driveway. The driveway to the bank, the bank to the Grayling Redskins football field, the field to the High School and so on)
RE: Machka: Have the computer, which has a trip timer.
I'm no expert, but they always say that at first you should concentrate on distance more than time. I think you might want to read a couple books on training for a race. They will give you schedules and workouts to get ready for the race. It sounds like you're already starting to have fun with the project.
First - congtats on starting now for next year. This is the right way to do it. If you start now with a good plan, not only will you complete the century, but you will enjoy it.
Originally Posted by colourmeawesome
For the last four years I taught a century training class that started in March with a 6 mile ride (you're already many months ahead on this one) and ended doing a century in September. I basically stole the program out of Joe Freil's book, "Cycling Past 50". You can ignore the 'past 50' part and this book will set you up a great annualized training plan.
My basic plan:
Until you get 300 miles, just ride at least 3 times per week trying to increase the time in the saddle. Don't worry about speed. (Secret: Your first century is going to be all about sitting on a bike for 6-7 hours, not about pedaling.)
After that, start 'training' on the three rides.
- Do one fast. Miles/time doesn't matter. You want speed. If you do group rides, find one that drops you in the first 1/2 hour and build up until you can last an hour. If solo, do some intervals of 30 sec to 5 min. To go fast, you need to go fast. Remember to warm up and cool down. As always, post ride stretching is good.
- Do one on the hills. Find a typical hill and do some hill intervals. Warm up for at least 10 min. Divide the hill into thirds. Do the first third hard, the second third harder and the last third really hard. You shouldn't be able to even think about being able to talk at the top. Rest until your heart comes down and you stop shaking and do it again. Do it three times - each time harder than the last. It is important that you can complete the last one, so don't hold back, but gauge the effort you need to use to complete all three.
- Do one long. Forget the speed and just get some time in the saddle. Here is the schedule (in hours) I used for the 25 week plan.
1 – 1
2 – 1.5
3 – 2
4 – 1
5 – 1.5
6 – 2
7 – 2.5
8 – 1.25
9 – 2
10 – 2.5
11 – 3
12 – 1.5
13 – 2.5
14 – 3
15 – 3.5
16 – 1.75
17 – 3
18 – 3.5
19 – 4
20 – 2
21 – 3.5
22 – 4
23 – 4.5
24 – 2.25
25 - Century
Good luck (though you won't need luck).