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Old 08-31-13 | 10:50 PM
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Carbonfiberboy
just another gosling
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Joined: Feb 2007
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From: Everett, WA

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Totally reasonable. Try riding that mileage with twice the elevation gain if you can find it. Gradually increase the long ride mileage. Learn to "titrate the pain." You want to go as hard as you can for the distance without quite bonking. On the shorter rides, say up to 60-70 miles, try taking all the longer climbs at lactate threshold. There are two specific helpful intervals you can do: hill repeats at various hill lengths, say between 4 and 20 minutes, and speed work, meaning to ride at lactate threshold at high cadence, say a set of 4 intervals of 15 minutes, something like that. That said, I've never been an interval guy, preferring to get my intensity during my long rides. Just my preference. My experience is that to ride a fast century, you want to have about 2 months of 200 mile weeks in your legs.
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