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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 03-20-09, 08:15 AM   #1
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Spring Training

So I'm now beginning my real prep work for the Dirty Kanza 200, which is now just a hair over 60 days away. It's going to be interesting, but I'm confident that it'll be fine. For those who don't know, the DK200 is a 200 mile gravel "race" through the flint hills of Kansas, all in one (very long) day. Cutoff time is 20 hours, so my goal is to finish in 19:59:59 . All I want to do is finish, and I'm confident I can, I just need to stick to a hardcore plan.

First, weight. I need to drop about 40 pounds by then - or rather, the weight I gained over the winter plus 10 lbs . I have 10 weeks to do this which would seem to be no problem because I know precisely how to average 4 lbs/week. But...

Second, mileage. I need to be racking up some serious mileage to prep my legs, just like I did last year. My prep for my century, and my 135 last year were perfect - so I know what needs to be done, it's really very simple. Lots of miles, then a good taper before the ride. Problem is, I also want to build more hill strength/endurance so I'm going to have a heck of a time balancing 1 with 2. This is where I'm looking for suggestions, and I'm actually going to visit the doctor about.

My plan is to ramp up to 150 miles/week by the first week of April (30 mile rides each T-Thurs, 10 commutes M-W-F, 60 Sat) and then bump it up to around 200 during april, culminating with the first week of May. I've taken that week off work, and am planning a brutal training week on the gravel, probably around 400 miles. After that I'm going to taper off slowly, by the week of the 30th I'll be down to just commutes until Wed, then nothing until the 30th.

Last summer when I did similar I really struggled with nutrition, as I found it hard to keep up with my body's needs, and would end up eating everything in sight during the evenings. Now I'm trying to force myself to eat 4-5 meals/day and upping my caloric intake so I don't starve, but I also want to lose. Any suggestions out there? I'm making an appointment with the doc to get a referral to a nutritionist so I can really develop a plan to make it through, and continue my insanity for the remainder of the summer
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Old 03-20-09, 10:25 AM   #2
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I can't help with the weight loss (I'm working on losing about 40-50 pounds, too) but I can offer a suggestion for mileage and hill workouts:

If you have one, join your local randonneuring club. These are people who live for big miles and big hills. I just went on the first ride with the Seattle Int'l Randonneurs last weekend: 100k and nearly 7000' elevation gain. This weekend's 200k has a similar amount of climbing. Their spring 400k has over 13k feet of gain. Two of the hills last weekend were greater than 15% grade, one was greater than 20%.
There are routes called Permanents, that you can ride on your own between organized brevets and you can find them from 100k distance and up, with many 200k and 300k options.
"I feel like my world was classier before I found cyclocross."
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Old 03-20-09, 03:12 PM   #3
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Hill strength? Sorry, you already know it: ride more hills.

I have heard of riding hills in the big chainring to improve leg muscle strength (I have not done this myself, but may in the future). Obviously, only do this after a really good base and be alert to any knee/ankle pain.

In my own experience, I find the racing and fast group rides I do really helps me get over hills quickly-which may not be your objective. At the very least, it increases my stamina in-between the hills and allows me to recover more quickly.
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