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STP race How to train for it

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

STP race How to train for it

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Old 03-20-06, 04:12 PM
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nukeman
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STP race How to train for it

I am currently training for the Seattle to Portland race in July. I cant find any information on how to train for a back to back century. The event is 206 miles ever two days. Any help on what I need to do to train for it is much appreciated.
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Old 03-20-06, 04:19 PM
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here's some info from the site if you haven't seen it:
http://www.cascade.org/EandR/stp/stp_mileage.cfm

i'm throwing in gym workouts that concentrate on core muscles ie: crunches, back extensions, leg lifts, etc.
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Old 03-20-06, 04:19 PM
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Depends on what level you are starting at:
work up slowly in small mileage increments until you can do 60 miles without a problem. Then do a century. Then do a double metric ~125miles. Once you can do that, try riding 2 consecutive metric centuries. Then do 2 consecutive centuries. Have fun!
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Old 03-20-06, 05:03 PM
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Skip the back to back century - it's harder - and go straight for a double.

I've said it before - I've never woken up the day after a hard century wanting to do another. Especially after spending the night camped out in a gym. But I have done the STP twice in one day.

BTW - it's not a race. But don't tell anybody.

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Old 03-20-06, 05:13 PM
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I didn't realize the STP was a RACE. For some reason I thought it was a RIDE.

However, about training for it ...

Have you ever done a century? That would be your first step, and I've got an article on my website that will help you with that: http://www.machka.net/century.htm

A double century (200 miles in one day) or back-to-back century (100 miles per day for 2 days in a row) are basically the same thing as a century ... just a little bit longer. So when I talk about paying attention to bicycle fit and nutrition for a century in my article, you've got to really pay close attention to those sorts of things for a double or back-to-back century.

Here's a website that will provide you with all sorts of information on long distance cycling: http://www.ultracycling.com/

And you can also check the Links page on my website for even more sites about long distance cycling: http://www.machka.net/links.htm
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Old 03-20-06, 05:13 PM
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First off, it is a ride, not a race. The CBC suggested mileage guide is a good one.
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Old 03-20-06, 05:14 PM
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STP's a relatively easy ride. Just take your time, don't try to be faster than you are, and you'll be fine. The STP attracts riders of all skill levels and ages.

I do not think you need to ride a century to prepare for the STP. However, you should definitely be able to ride 60 miles and still feel good.
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Old 03-20-06, 05:41 PM
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I did it for the first time last year in two days. I did a lot of 40-60 mile rides on the weekends. Between that and commuting to work 5 days a week I felt pretty prepared. I also did the 70 mile Flying Wheels loop. The STP hills are not nearly as bad, and the the much-hyped HILL on STP is a piece of cake. It's the ones later on in the ride (when I was more tired) that I didn't like so much.

The riding itself isn't too tough. It's the stress of sharing the road with so many cyclists and a few hotheaded motorists that's the hard part.
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Old 03-20-06, 05:54 PM
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I think mileage overload in increments are good for this training. If you can work your way up to a century and may be a little pass then you will do fine. I have to tell you I have seen people out there that looked like they were bet to do it at a drunkin poker party the night before. I didn't stick around to see them finish. Seat time is a valuable commodity.
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Old 03-20-06, 06:04 PM
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Ride as often as you can, by mid June a century ride should be very comfortable. Use the "7 Hills of Kirkland" ride, (only ride the metric century, 11 hills coarse), and "Flying Wheels" Century ride as your gauge of fitness. If the "Flying Wheels" ride is comfortable, your in for a fun single day ride on the STP..

Good luck!
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Old 03-20-06, 07:11 PM
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My best advice it to join the Cascade STP training rides, or - if you don't like that - one of the other group rides. IIRC, they run a series that increase as time goes by.

Most of the people I know that do the two day try to get 125-130 miles done in the first day, so the second day is easier.

Cascade also runs a message board for events, and I'm sure you can find some good information there.

Flying wheels is well-timed as a warmup. It's either 3500 or 4500 feet of vertical (depending on whether you believe polar altitude or gps/topo map altitudes), and STP only has around 2500 IIRC.
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Old 03-20-06, 09:46 PM
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You don't need to train for STP!!!! Its all downhill!
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Old 03-20-06, 11:09 PM
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Originally Posted by 55/Rad
Skip the back to back century - it's harder - and go straight for a double.

I've said it before - I've never woken up the day after a hard century wanting to do another. Especially after spending the night camped out in a gym. But I have done the STP twice in one day.

BTW - it's not a race. But don't tell anybody.

55/Rad
I took Rad's advice and did the double last year. Although I was struggling on the 2nd half (especially the rolling hills between mile 110 and 140) I know I that I could have done a much better job training for the ride, so you're forewarned. Having said that, I had a blast and highly recommend it. Just get an early start in Seattle and try to limit your break times to 15-20 minutes.
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Old 03-21-06, 08:04 AM
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In all seriousness, if you follow what the cascade club has for mileage, STP will be a breeze.
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Old 03-21-06, 10:03 AM
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Here is a good first trial its called Reach the Beach-by the way who is in on this one?
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Old 03-21-06, 10:34 AM
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Originally Posted by velocity
Here is a good first trial its called Reach the Beach-by the way who is in on this one?

<<raises hand>>
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Old 03-22-06, 10:39 AM
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Sweet Jakey!
Lets hook up for once OK bud? Get Rad to pledge this time too RAD you listening? Dino, Shifty, Forula, PDX, gonish, man what a team! Good god what a bunch of eye candy bikes too. I'll be the domestique beoootch on this one baby

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Old 03-22-06, 10:53 AM
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Dino? Haven't heard a word from him in weeks. I hope he's OK and just pounding the pavement.

As for me - I can't commit at this time but will definitely target RTB as a possibility.

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Old 03-22-06, 11:46 AM
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Sweet I'll give him a call later on today Hows the paint job?
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Old 03-22-06, 11:51 AM
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Originally Posted by velocity
Sweet I'll give him a call later on today Hows the paint job?
The what?
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Old 03-22-06, 12:06 PM
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Originally Posted by 55/Rad
The what?
Gotcha!
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Old 03-22-06, 12:10 PM
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At this point I am planning on doing RTB, STP and LiveStrong. We have a couple of vacations beforehand so training might be a little interesting but it will be great to do the rides. I will work on Rad's committment level.
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Old 03-22-06, 12:30 PM
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Originally Posted by velocity
man what a team!
so are you volunteering to be the team captain and get the ball rollin'?

(or is everyone gonna sign up individually and just ride together?)
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Old 03-22-06, 12:31 PM
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Y'all are going to force me to start in portland! ...as long as I can stash my car at someone's house or something.
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