I believe the MS150 (Houston - Austin) is actually about 180 miles over 2 days. Thinking about doing it next April. I'm generally fit (aerobically), but only recently came back to cycling. My average ride has been only about 25 miles at about 18 mph. Longest was 30 miles at 20 mph. Other than just riding lots, I'm wondering what you have found as an effective training protocol.

I've read the following and make these notes:

The Complete Book of Long Distance Cycling (Ed Burke and Ed Pavelka)
- This has the training protocol that's most specific to my goal. The 10 week training plan builds up from about where I am now to completing a century. It basically adds 10% distance every week.
- I'm surprised how short the training rides are except for the once-per-week long ride.

The Cyclist's Training Bible (Joe Friel)
- Really like this book. Learned a lot. The idea of working on limiters makes lots of sense.
- But it's more geared toward racing and doesn't really address how to build up to a specific distance target.

Smart Cycling (Arnie Baker)
- Lots of good general info on training.
- Has a 12 week stationary trainer workout which is for general winter training.
- Was least specific to training for a particular goal.

I'm already building some of these principles into my rides / workouts. But I'm wondering if any of you have used these particular training methods and how they worked for you. Or if you have other tips for training for such an event.

you might consider an on line program like Carmichael Traing System. It's geared more for racing, but they also train people for goals like MS rides. It's not cheap, but one advantage is because you're paying for it, you may be more likey to stick to the progam.

Its funny I just rode an MS 150. I actually just rode 1 day due to the weather. We had the option of 75 or 100 miles. I did the 100 mile ride. I live in the mtns and my ride was flat. So I really had a lot of confidence. I had only rode 66 miles as my longest ride so far so when I got to that mark I was very aware I was riding further than before, I had no problem even at a brisk pace for me. I think the main thing is setting your own pace. Dont get with a faster group than what you want to ride. To me I really dont go by the 10% rule or anything I am sure they are good guide lines. Even me at 42 and 255 lbs I have in my mind that I can do the ride and its going to be my pace. Ocassionally I will get with a faster group but then I will slow back down. One thing as with the MS 150 there are plenty of stops. I think its all in the mind. Like a guy told me once. The body can last longer than the mind. I would suggest that you dont rely that much on books and articles but just keep riding and maybe do a couple longer rides before you do the century perhaps a metric.

Just my opinion.

Steve

The September 2005 (current issue) of Bicycling magazine has a good article on riding a century including training tips and schedules. This would be a great place to start.

I have one more thing I also like to mention on training. About a month ago I bought a Polar HRM. The simple one no alarms it just displays my HR. I wear it everytime I cycle. I highly recommend a HRM for training. There are formulas to calculate what your HR should be and I do need to learn more. However after riding it for a month and doing trhe century with it I really know my range. I feel I can go all day when I am in the below 150 range but when I get 155 to 165 what a workout that becomes, I have gotten it as high as 180 but just for a couple seconds. I did a quick ride yesterday and kept it above 160 most of the time and when I rode the century 3 days ago I averaged around 155.

steve

I tend to not stay in very good cycling shape over the winter. I always say that's going to change, but that's another matter... Anyway, I pretty much subscribe to the 10% or so increase a week once I get riding again come Spring time. My fitness base starts out pretty pathetically, but you'd be surprised at how fast you can get in good enough cycling shape to participate in a tour like the MS ride.

I try to do weekday rides either before or after work depending on how my schedule is that week. I do live in a somewhat hilly area, so I'm blessed in that regard. i.e., I get built-in interval training whether I want it or not. That probably helps my fitness return relatively quickly.

Totally unscientific, but there you go. I would never be able to follow some sort of regimented training program.

The Bicycling Magazine article didn't really have any new info. Same training programs that are listed in the Burke book and pretty typical tips on eating, hydration, organization, etc.

I wouldn't like a day-to-day type regimentation either (and wouldn't follow it), but I like the idea of week-to-week "guidelines" with flexibility on how to achieve it during the week.

It's actually been fun and educational to put together a training schedule. Whether I wind up following it strictly or not, putting it on paper helped me better understand the principles and get an idea of how much training I should do to adequately prepare for the MS150. If anything it's more than enough preparation since it's a ride, not a race.

What I found most interesting was marrying the Friel and Burke schedules. For example, the 10-week program in Burke's book (and in the Bicycling Magazine article), does a continuous build up over the 10 weeks, every week doing 10% more training miles and 10% more on the week's long ride. In Friel's periodization method, he incorporates "R&R" weeks every 4th week, which makes lots of sense to me both from the physical standpoint, and to help prevent training burnout. Also, Friel's method is based on weekly training hours derived from an annual training hours guideline. Burke's training table is mileage based. It took some reconciling to mesh these two approaches.

So... now I've got a spreadsheet with a training plan that starts next week, marries the two approaches and carries through to the MS150 in late April. I actually set it up as a 2-race season, with the first race being a mock race 5 weeks before the real event, where I plan to do a 150 mile weekend and see how it goes.

I'd be glad to share this via email. If interested just send me a private message. I'll post it here if I figure out how, but probably not.

I did the Houston to Austin MS 150 this year. It was a pretty fun ride the first day is 101 miles depending what stadium you start from. The second day is 80 milesand a bit hilly if you take the Bechtal challenge route through the state parks. In my opinioin it wasn't that difficult. I usually ride 40+ miles almost daily with longer rides on the weekends. My wife also did the ride she thought it was a little difficult especially on the second day because of the hills, but her problem is she never climbs out of the saddle she did all those hills seated and some were a bit steep, but she finished. You should try the Bike to the Beach MS 150 October 1-2 from San Antonio to Corpus Christi. The thing with these rides is there are all kinds of people with diffrent fitness levels so you will never be alone. I will be pulling my daughter on a adams bike trailer on the BTTB MS150 so that will be a challenge for me since i have never done that long of a ride pulling her.