training question
 

Hi all,

Next weekend June 8th and 9th is my annual ride for MS (Tour De Vine, Charlottesville VA). Last year I did the century on day 1 and nothing on day 2 (my first century in over 25 yrs). I did one other century later that summer.

This year my goal is to do the century on the first day and 75 miles (or more) on the second. While I've been riding between 4 and 5 days each week for a weekly average of between 90-130 miles and feel good, work has had me fairly busy keeping me to shorter rides. To date for the year I only have one 75 mile day and another 52. All my other rides have been between 14-35 miles long. I'm not worried about day one but definitely concerned about day two.

I was thinking of taking the day off work tomorrow and doing 75-80 miles and then hopping on the bike on Friday for 20 just to see how I feel. Any advice on how to prepare over the next 10 days? How many days should I take off before the big weekend?

thanks as always,

Too late. The Hay is already in the barn for this one.

Or as Tyler Hamilton used to say, the studying's already done, all you can do now is take the test.

Go ahead and do the 80, 20 days, but it's not going to change things other than giving you some confidence.


As for resting before the event, it varies for individuals, but I would not rest the day before. Many people end up sluggish coming off rest days.

Personally, if I had a big 2 day weekend event, that I was targeting as a goal, I'd do a fairly hard workout Tuesday (likely short intervals) Ride for an hour at a recovery pace for an hour on Wednesday. Take Thursday off. And do 45 minutes at a recovery on Friday, but I'd throw 3-4 sprints into that, as "openers"

Thanks Merlin,

yeah I guess I knew that it would be too little too late. I had the best intentions for training hard but work just got in the way. That being said I'm in the best cycling shape I've been in and unlike last year I know that I'll be able to complete the first day... it's how I'll be on the second that has me scared witless!

thanks for the advice on final week, I had thought that people recommended a couple of rest days, but I prefer to have a short ride I think on Friday

I'm kind of in a similar situation. Have a 120 mile, 11k feet of climbing ride on June 15. Longest ride to date is 65 miles. I'm going to push some longer easy rides, including a century this Sunday, but it's going to come down to pacing for the June 15 ride because my saddle time is going to be pretty long.

If I were looking at that ride coming up, I'd two two longer days in a row to at least start some adaptation in that direction rather than a long/short.

I would certainly do the 80 right away. Like Merlin said, not much your gonna do as far as legs at this point, but it will at least help get your butt and non-leg muscles ready.

The early part of Day Two's always suck for me, but I know if I can get through the first 25 miles, it gets a lot easier. Early gels help me get rid of that "no power" feeling.

good thoughts thanks! I can't stomach the gels, it's a texture thing but I do like the Shot Blocks and will stock up for day 2.

You'll be fine the second day. It's all about pacing the first day, nutrition and recovery.

Resist the urge to hammer Day 1, finish it with something left in the tank and Day 2 will be easier.

Eat and drink regularly on the bike.

Really focus on eating and drinking the last hour of Day 1. This is the start of your recovery for Day2. Lot's of riders stop eating and drinking toward the end of a long stage thinking they'll just make it up at the end. This is a bad mistake for a stage race, or multi day hard tour, because your digging a hole. Again, recovery for Day 2, starts in the last hour of Day 1.

Consume a good serving of carbs in the first 15-30 minutes off the bike on Day 1 ( Recovery Drink, Chocolate milk, cereal, whatever you have) Your body stores muscle glycogen more effectively in that window.

Rest. Keep your feet up. Never walk when you can stand. Never stand when you can sit. Never sit when you can lie down.

Continue to eat and drink. Have a water bottle with you at all times and sip on it regularly.

Get a massage if you can.


That's pretty much the Cliff Notes version of the Chris Carmichael approach to surviving stage races. It got me throug 6 consecutive 100 mile days of climbing in Colorado.

Wow great advice thanks!