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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 12-26-08, 01:56 PM   #1
Dellphinus
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Need a Plan for 2 Nubes

My sister and her husband are just getting into riding- she can handle a 30-40 mile ride at 15 mph, he can do a 15 at 10-12, both want to ride a fairly hill MS150 this Sept.

They want to know what they need to do, and when they need to start, to get ready for this. Neither have trainers, and do not do spinning classes (although they might be able to find some spinning classes nearby).

I've told them to ride as much as they can this winter, and come April, we'll start building base miles, and come June, start working on hills.

My plan was to start them in April, riding 15-20 miles two or three times during the week, and start doing 30 mile rides on the weekends, increasing the weekend ride length every week, by 10-15 %.

On the weekday rides, say around end of May, start throwing some intervals in, and start start doign hill work. Gola is to have them able to ride my hill training route ( 45 miles, with three 3/4-1 mile long 8-10%) without having to stop or walk by end of June. And to be able to do a 60-75 mile ride by end of July. Then just work on endurance and climbing until Sept.

But, I'd like to be able to point them to something more formalized- the above is what I did to get ready for my first 150- I've got no idea if it's really a valid or sound plan. Thoughts, comments suggestions?

Thanks!
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Old 12-26-08, 02:00 PM   #2
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MS 150's are not races.
Just practice riding when you can.
Learn to eat and drink while on the bike.
You will get stronger each week.
Rest one day a week.
Enjoy your rides.
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Old 12-26-08, 02:18 PM   #3
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I understand it's not a race. But I also know from having done it, that you can't just "practice riding when you can" and expect to be able to finish both days, without some major pain. Like to get them to the point where they can ride both days, average 15-20 mph, and not have to walk any hills.
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Old 12-27-08, 03:55 PM   #4
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There will be training rides come Spring. Get them ready for those. I think Spinning classes may be the only real option when it's too cold to ride.
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Old 12-27-08, 05:46 PM   #5
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Your plan sounds fine. Don't forget rest weeks. I'd also find some local centuries that are before the 150 and encourage them to sign up for an appropriate intermediate distance, like 50 miles or 100k. That will give them intermediate goals. It's easier to keep focus when you have goals coming up soon rather than one that is far off. The easier events will also help build confidence.
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Old 12-28-08, 04:44 PM   #6
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Sounds like a reasonable plan. Maybe look for some late summer metric-centuries a few weeks before as a dress rehearsal. Definitely ride similar terrain as the MS150 route - I didn't for my 1st-ever metric a few years ago and paid for it. Don't forget mechanical prep of the bikes, at least carry items to fix a flat, and eating/drinking (cramps or a bonk are no fun). Keep it fun, they'll be amazed at what they can do by next fall.

Also, check the ride's site for training tips - many of the MS150 groups and teams post them.
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