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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 07-06-09, 07:44 PM   #1
BND10706
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Training for Centry and geting in shape again

Well, I have a century coming up in october. I feel I am physically prepared for it, but I want to amp up my training shedual.

For the next month or 2 I am limited on my actual ride time to around 2 hours a day. Some times I only get it every other day.

I know I need to amp up my miles, but its just the way it is for now.

I want to loose about 15 lbs as well. Besides my eating habits( because I know that needs to change).

I live by a bike loop that takes me 2 miles to get to and the loop is 7 miles long. So 11 miles total if i just do one loop. I normally do 2 loops every other day right now at about an 18mph pace the entire time.

Every so often I do 3 loops to get to 25 miles and on sundays I do 35 miles.

I am looking for a training regiment with my limited time that will help me do 2 things.
1. Get in a work out that will be short, but help me get in shape for a century
2. Help me in loosing 15 lbs of this tire around my waist

I am still very new to biking, and I dont really do sprints on my bike. I live in Florida and everywhere that i have ever been is flat, so that is no climbs.

My personal thought ( I use to be in shape) is that I need to do more sprints. Maybe something along the lines of 1 mile easy, 1 mile sprint for the 11 miles? Any thoughts on that?

Also is there a good post ride shake/snack that is good to eat/drink?

Thanks
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Old 07-06-09, 08:00 PM   #2
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Miles. If you do 100 miles/week total for the last few weeks before the taper week preceding your century, you'll be able to do the ride. For a fast century, 200 miles/week is good.

Rather than change the pace during a ride, it will help you more now to change the pace for the whole loop. IOW, ride it as hard as you can once a week, easy once a week, and at the pace you intend to use on your century once a week. And as much other riding as you can manage. When you ride it hard, your breathing should be very fast and deep the whole way, or at least try to become able to ride that far at that effort.
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Old 07-07-09, 07:02 PM   #3
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This article has some tips for getting ready for a century:
http://www.machka.net/century.htm


And sprints don't really help much with century training. Sprinting is a short distance thing. You might want to try intervals one day each week, as suggested in that article, but mainly you're after distance for now. You've got to build up so that you feel comfortable on the bicycle for about 70 miles or more if you're going to do a comfortable century.

Plus riding lots helps with the weightloss.
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Old 07-08-09, 02:01 PM   #4
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Quote:
Originally Posted by BND10706 View Post
Well, I have a century coming up in october. I feel I am physically prepared for it, but I want to amp up my training shedual.
I am looking for a training regiment with my limited time that will help me do 2 things.

1. Get in a work out that will be short, but help me get in shape for a century
2. Help me in loosing 15 lbs of this tire around my waist...

I am still very new to biking, and I dont really do sprints on my bike. I live in Florida and everywhere that i have ever been is flat, so that is no climbs.

My personal thought ( I use to be in shape) is that I need to do more sprints. Maybe something along the lines of 1 mile easy, 1 mile sprint for the 11 miles? Any thoughts on that?

Also is there a good post ride shake/snack that is good to eat/drink?

Thanks
Here's what I do; currently I'm in week 10.

I drink fat-free chocolate milk after the weekly long ride as suggested by someone on the Forums. I don't know how good it is metabolically but it's a pleasant treat to dwell on during those last 10 to 20 miles.

Quote:
Originally Posted by Jim from Boston View Post
I do a ten week training program that I saw published in BICYCLING MAGAZINE years ago, and retrieved from the Mt. Diablo Cycling Club website, though it has been removed the last time I looked. There are two variations, called Easy Century Training, or With Strength to Spare. I do the latter one, and it is about the most time I can spare to train. Fortunately I commute, so that's where I do it by lengthening my usual 14 mile distance. I find that the schedule motivates me to do keep up, and it's very satisfying to plug the data into my Excell spreadsheet and watch the charts expand.

I don't consider myself a strong rider, but I did my best century (actually 107.5 miles because I got lost ;-) in 6:58 at about 15.4 mph, with about 40 miles in a paceline and about 60 miles solo. My modification of the plan is to make Sunday my rest day, and Saturday is my century day. This won't print on the Forum as a nice table, but I think you can figure it out:

WITH STRENGTH TO SPARE:
Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
Easy* Pace* Brisk* Pace* Pace* Pace* Mileage
10 12 14 Off 12 40 15 103
10 13 15 Off 13 44 17 112
10 15 15 Off 15 48 18 123
11 16 19 Off 16 53 20 135
12 18 20 Off 18 59 22 149
13 19 23 Off 19 64 24 162
14 20 25 Off 20 71 27 177
16 20 27 Off 20 75 27 177
17 20 30 Off 20 75 32 194
19 20 30 Off 10 5 Easy Century 184

1,516

EASY CENTURY TRAINING:
Week Mon. Tues. Wed. Thurs. Fri. Sat. Sun. Weekly
Easy* Pace* Brisk* Pace* Pace* Pace* Mileage
1 6 10 12 Off 10 30 9 77
2 7 11 13 Off 11 34 10 86
3 8 13 15 Off 13 38 11 98
4 8 14 17 Off 14 42 13 108
5 9 15 19 Off 15 47 14 119
6 11 15 21 Off 15 53 16 131
7 12 15 24 Off 15 59 18 143
8 13 15 25 Off 15 65 20 153
9 15 15 25 Off 15 65 20 155
Cent Week 15 15 25 Off 10 5 Easy Century 170

1,240
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Old 07-08-09, 03:57 PM   #5
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I like this chart, thanks Jim,

Right now my schedule looks like this, The military keeps me 24 hours some times, so the off days are random.

Mon, 15 miles
Tues, 11miles
Wend off
Thursday 11miles
Friday 15 miles
Saturday 32 miles
Sunday off
84 miles a week.
As I get time, I am going to up everything to at least 20 miles every time I go out. Hopefully soon that will help.

I am overweight as well, but strangely I can ride fairly easy. I am not VERY overweight, but enough to had a pudgy belly. I have always hoped that biking would help me get into shape, but over the past 6 months of riding like this I have not lost a single pound sitting at a solid 200lbs. When my "ideal" body weight is probably more like 175.

I keep hearing from nutritionists that I need to back off the carbs but Its like a way of life for me to eat spaghetti and sandwiches, they are quick and easy. I only drink water, and milk, and I feel that eat somewhat healthy (I could do better) and I dont overeat, I tend to eat 2800ish calories a day.

Will upping my miles help me loose these extra pounds, or should I add some strength training as well? If i do its going to cut back on my milage.
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Old 07-08-09, 06:13 PM   #6
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Quote:
Originally Posted by BND10706 View Post
I am overweight as well, but strangely I can ride fairly easy. I am not VERY overweight, but enough to had a pudgy belly. I have always hoped that biking would help me get into shape, but over the past 6 months of riding like this I have not lost a single pound sitting at a solid 200lbs. When my "ideal" body weight is probably more like 175.


Will upping my miles help me loose these extra pounds, or should I add some strength training as well? If i do its going to cut back on my milage.

Well ... they do say that if you want to lose weight you need to be exercising a minimum of 60 minutes a day, and preferably 90 minutes a day.
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Old 07-08-09, 08:37 PM   #7
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Well ... they do say that if you want to lose weight you need to be exercising a minimum of 60 minutes a day, and preferably 90 minutes a day.
I try to make all my rides last at least an hour.

When I do 11miles its hard, that means im only doing about 12 mph, so i cant say that actually happens,I tend to sit at 16 most of the time, also with it being the rainy season in florida we get these storms that blow in for 30 mins or so.

You will be zooming at 20mph effortlessly because the wind is behind you then you take that turn on the loop and your moving headfirst into 25 knot winds and that slows me down greatly.

Most of my 11-15 mile rides still only take me 30 mins to finish. I guess no matter what, I SHOULD be doing 1 hour of riding, which will put me at 20-25 miles every day...

All good advice thank you.
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Old 07-09-09, 11:02 AM   #8
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... I don't understand, you are completing 11 miles rides at 12 mph in 30 minutes?

Are you using wormholes for shortcuts?
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Old 07-10-09, 06:08 AM   #9
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no sorry If I said that wrong.

I do the 11 mile loop in about 30 mins, give or take. I was just making a comparison saying I always spend an hour on the road. Meaning if it took me 1 hour to do 11 miles i would be doing 12 mph, and thats pretty slow
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Old 07-10-09, 11:30 PM   #10
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Originally Posted by BND10706 View Post
no sorry If I said that wrong.

I do the 11 mile loop in about 30 mins, give or take. I was just making a comparison saying I always spend an hour on the road. Meaning if it took me 1 hour to do 11 miles i would be doing 12 mph, and thats pretty slow
And that's not what I meant ... I meant that if you wanted to lose weight, go for at least a 1-hour ride at the fastest pace you can maintain for a long period of time. If that means you end up doing 22 miles ... great! You're on your way to your century. Do that for 3 or 4 days a week

Then a couple times a week, in addition to the above, get out there for at least a 90 minute ride, and gradually start increasing the time (and distance) of at least one of those rides.
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Old 07-15-09, 06:50 AM   #11
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... I don't understand, you are completing 11 miles rides at 12 mph in 30 minutes?

Are you using wormholes for shortcuts?
haha, hilarious.

@BND10706, I'm kind of in the same boat as you, not much to add really, just trying to lose some weight, get back in shape and do a century in late Sept.

I've been trying to stick to this chart:
http://sweat365.com/library/training.../century-ride/

Gradually increasing the distance of the long ride on the weekend.

Also, another good resource:
http://www.ultracycling.com/training..._training.html

Last edited by aglio; 07-15-09 at 06:54 AM.
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Old 07-16-09, 08:13 PM   #12
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training

I cant comment on anything bicycle related as I am waiting on my first bike.But I have worked out
4-5 times a week for years(strength,cardio)I have never found exercise of any type to cause weight loss
unless it was accompanied by a stricter diet.I have maintained my weight with exercise and a reasonable diet but never lost a significant amount without proper diet.It sucks!!!
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