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Old 02-10-12, 11:01 AM   #1
Skankingbiker
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Help me not die on spring century

Due to hevay peer pressure, I was coerced into signing up for a early spring century ride...its in a month and a half. I have done century rides before, but my work shedule this winter left me with little time to keep in shape. The long and short of it is, in Oct., I did a 12 hr mtb race. Now, I am 10 lbs heavier, and get winded after an intense 45 min on the trainer (which i have been doing maybe twice a week).

I live in the midwest and it is snowing out now, so putting in the miles outside is not really an option. Are there any "crash course" training guides to get be back into shape in 6 weeks?
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Old 02-10-12, 12:44 PM   #2
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I would just keep ramping up your miles & hours each week between now and then. If you did a 12 hour race 6 months ago, you should be able to do a 100 mile ride this spring assuming there is not stupid amounts of climbing. I would, however, not worry about breaking some arbitrary total time or avg MPH mark. You may or may not have enough to push for speed, but I doubt you have enough time in the next six weeks to find that out. Just get riding and then go out and enjoy the century ride --- keep an easy pace, drink plenty liquids, enjoy the rest stops.
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Old 02-10-12, 01:19 PM   #3
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You've been riding before, so you have to have some decent base level of fitness (probably a lot - a 12hr anything race would kill me and I ride 4K+ miles/year).

I would do what you can to build up some endurance, even if it's on the trainer (2 hrs at a time seems to be my limit and that is with serious motivation and peer pressure). Maybe a slightly lower pace - you're not going to be racing the century ride. Build up over say 3 weeks, back off a bit for a week, then build for remaining 2 weeks. Make whatever sacrifices to the weather dieities for early spring (in spite of P. Phil's prognostications) so you can get some time outdoors. Take it easier for the week of the ride, take it easy on the ride; concentrate on finishing rather than setting any records or burying your friends. Good luck!
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Old 02-10-12, 04:42 PM   #4
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Spend more time on the trainer focusing on endurace-pace, not race-pace. A heartrate monitor is a great tool for keeping the pace steady. On my hard workouts, I target 85-90% max HR for 5-10 minute intervals. This usually kills me after 45-60 minutes. But I can dial in 75-80% max HR and do five 20 minute intervals with 5 minutes of 65-70% "rest" periods. This comes out to 2-2.5 hours. You need a good movie to tolerate this much monotony. Doing 2+ hours on the trainer is beneficial for multiple reasons. Endurance, getting your butt used to the seat and hands used to the bars, etc..

Start the century slow, try to do as much drafting as possible, drink and eat plenty and you'll be fine!
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Old 02-11-12, 01:42 AM   #5
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Quote:
Originally Posted by Skankingbiker View Post
I live in the midwest and it is snowing out now, so putting in the miles outside is not really an option. Are there any "crash course" training guides to get be back into shape in 6 weeks?
Start attending a 1-hour (or longer if you can find one) spinning class twice a week. Go for an intermediate or advanced level class. Inquire about the instructor's techniques ... if the instructor is all about jumps, choose another class. You want one where you will be cycling the whole time. Standing, sprinting, and generally riding.

And then put in 3 days a week on the trainer.
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