I need BF tips on getting ready for this ride, which for me will be quite long.

https://www.suburbancyclists.org/quad.htm

My background is I've only been riding RB since August; previously I rode a Hybrid somewhat. But only in August things started getting more serious and I more passionate.

This year, re-started 2 months ago, and I've been riding 4 to 6 times a week solo or group rides varying from 20 to 40ish miles. Including some hard efforts like the other day where I rode with a group one-level too high for me but I kept up at the expense of an average HR of 167bpm for 1:28:00.

Last Saturday I did a metric Century (the group ride ended at 56 but i went for another 7 since I felt great and wanted to reach that mark/goal).

On Sunday, I rode a short hard 14 miles. And on Monday a good 25 mile group ride with insane hill. So I rode about 160 miles that week up until 2 days ago.

Rested yesterday and today I did my core strengthening and arm/shoulder work out that I do since the post shoulder surgery physical therapy from 1.5 year ago.

I'm planning on going for the 76 mile option, with the Intensive Climbing section on my 39 x 27 !! I'm not quite sure it's doable for me!! But I'll try to pace myself haha..

Question - Tomorrow (Thursday) - after 2 days off the bike:
(a) Should I do a solo ride with whatever you recommend / intervals etc?
(b) Should I go on a comfortable pace group ride that plans on doing hill training, hitting 3 good hills in 25 - 30 miles?
(c) Go on a faster group ride for also 30 miles?

And Friday just rest again getting ready for Saturday's event in question?

Thanks in advance!

nothing you do between now and saturday will actually give you any physiological benefit before the ride. i think it takes like 7-10 days for training - especially hard training - to take effect, so definitely don't do intervals/hill repeats/really hard rides. it'll only tire you out.

if you want to be as prepared as possible for saturday - basically race-ready - go easy friday. don't take it completely off; just spin easy for 30-60 minutes or something, maybe with a couple short accelerations (like 80%, not max) to loosen up your legs. tomorrow, just go for a normal training ride, 30ish miles or something. not too fast, don't push it too much on the hills...just steady state riding.

that's what i'd do, anyway.

Real world bike training?

Here's mine:
Sit ups and crunches! I do 100 a day and it increased my range 300% I swear by this!
When you climb, do it for a good steady pace, also drop your hands to the lower bars, straighten your bike, no pedal mashing - nice fluid motion- and don't stop
Down hill, as fast as you can safely pedal
Flatland, find a good gear to hang to, do not drop or increase gearing - this will wear you out fast, if you stick to one gear, your body will get used to it
Make sure your bike is a good fit to you
Oil, grease and clean everything
water is key, do not drink a large amount at one time, let it soak in your mouth for a while before you swallow it.
Patch kit, extra tube or tire, air pump, zip ties, rope or cord
Check tires well

It's water ffs not single malt.

Solid advice so far.
Keep it coming and thanks!

I'm thinking I should go solo tonight so I don't push too hard.

Rest til the event.

Get some stuff to take on the ride,
I like Gu.

Take the first hour of the ride easy,
and then do the rest at a moderate effort.

If you want a larger bailout gear, get one.

Yeah I have some gels - GU , Cliff, Powerbar (double expresso cliff is delicious and keeps up with my caffeine addiction without the bathroom stop due to 4 cups of coffee).

Changing components to have a bailout gear I'm afraid is too much of a hassle when I wheigh my need for it. I like my gearing (39/53 x 12-27) most of the time. For this ride, of course I'd preffer a more appropriate ratio though... I hope I can make it . I usually just get off the saddle and sprint up on a mid gear to get the suffering over as quickly as possible but when they're long, things hurt!

Just make sure you have some girls up ahead of you on the climbs and you'll go faster.

Exactly!!
I will try to refrain from showing off / passing them and then bonking.

Hey everyone -

So the ride went really well! Here's its data: https://connect.garmin.com/activity/84111418

My strategy for the hills was just - SPRINT UP THEM! It worked since there was plenty of recovery time and we were at a good comfortable pace. So my quads didn't have to burn due to the gears and I was strong until the end where I was sprinting even faster up the hills and feeling well.

Rest stops were spectacular, stuffed several cliff gel packs in my jersey pockets. There was an immense variety of cookies and brownies, which was quite amazing.

Sounds good. Now go sign up for an imperial century (100 miles).

Can't wait!! Depending on the amount of hills, it could very well be reasonably easier than this ride was. Good stuff.