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How do I train for 10 000 feet 100 mile ride in hours?

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How do I train for 10 000 feet 100 mile ride in hours?

Old 12-03-13, 06:24 PM
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pepsi4all
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How do I train for 10 000 feet 100 mile ride in 8 hours?

My only time to train is 20 miles to go to work and another 20 to home.
How do better train for this?
Any ideas will be great.
Its on a Saturday.

I started riding now in the heaviest gear.
reduce weight?

I just hope that I do get there before the cut off times each segments.

Also on the ride, what do I do to gas up with food and drink?
There are cut off time per segments

Last edited by pepsi4all; 12-03-13 at 06:25 PM. Reason: missing word on the title
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Old 12-03-13, 06:28 PM
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If I understand your question, you want to train to do a 100 mile ride with 10 000 feet of climbing (which I would say is fairly hilly but I have heard of worse), but you want to only ride 20 miles at a time.

Not going to happen. You will need to put in some longer rides of 60-75 miles or you are unlikely to succeed.

When is this "big" ride?
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Old 12-03-13, 06:49 PM
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On your next commute, ride so hard that you vomit. Remember how hard you were riding right before hand. This is your JAV level (just about vomit).

Do every subsequent commute at your JAV.

As to food, you will burn 6-700 kilocalories per hour, and your body can only process about 250. Make sure that you always have food in your stomach to provide that 250 kilocalories. Experiment on the commute to determine food types that allow you to ride at JAV without V'ing. You have to pay attention to VPD (vomit point depression) with certain foods. Pears and eggs are foods that cause me VPD.
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Old 12-03-13, 06:59 PM
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Originally Posted by datlas View Post
If I understand your question, you want to train to do a 100 mile ride with 10 000 feet of climbing (which I would say is fairly hilly but I have heard of worse), but you want to only ride 20 miles at a time.

Not going to happen. You will need to put in some longer rides of 60-75 miles or you are unlikely to succeed.

When is this "big" ride?
This.

As for eating: put some food in your pockets and bottles in your cages. Eat and drink when you get hungry and thirsty.
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Old 12-03-13, 07:10 PM
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See the Tips for Riding a Century thread in the Long Distance forum ...
https://www.bikeforums.net/showthread...ding-a-Century
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Old 12-03-13, 07:13 PM
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If you have the time to do the ride on a Saturday, find the time for a long ride on several Saturdays beforehand. You are going to need to get those long rides in, especially with some climbing to get used to a multi-hour ride on a bike.
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Old 12-03-13, 07:25 PM
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Originally Posted by caloso View Post
This.

As for eating: put some food in your pockets and bottles in your cages. Eat and drink when you get hungry and thirsty.
I say eat WELL before you get hungry. If I waited til I was hungry I wouldn't finish 50 mile rides. I don't get hungry on the bike, but I need calories big time.
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Old 12-03-13, 08:07 PM
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Complete 70 miles reliably shooting for 5 hours. The last 30 becomes a matter of nutrition and riding through disorientation.

Using bikecalculator.com I'd need to put out 200watts steady for 8hrs straight.
Figured using Grade: 2% Headwind: 5mph Temp: 80F etc.

Do the numbers first, get survival tips and intangilbles after
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Old 12-03-13, 10:02 PM
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Originally Posted by pepsi4all View Post
My only time to train is 20 miles to go to work and another 20 to home.
How do better train for this?
Any ideas will be great.
Its on a Saturday.

I started riding now in the heaviest gear.
reduce weight?

I just hope that I do get there before the cut off times each segments.

Also on the ride, what do I do to gas up with food and drink?
There are cut off time per segments
This Saturday... I tried training tonight climbing in a hard gear.. my chain snaps in half. I had to walk for an hour to go home.

https://scontent-b-sjc.xx.fbcdn.net/...37791457_n.jpg
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Old 12-03-13, 10:08 PM
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THIS Saturday?

There's nothing you can do this week to train for a ride this weekend if you haven't been training before.
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Old 12-03-13, 10:09 PM
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Yea... ain't going to happen. You need to be training for the distance by doing the distance, or at least something resembling it. There is not an equivalency between riding hard and riding long. At least not enough of one to paper over the gap between 20 miles and 100 miles-with-climbing.
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Old 12-03-13, 10:10 PM
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yeah.. century is really easy for me... I can do it in 5 hours 30 mins with stop sign solo. This one stumps me. I see elevation 10,000 feet... its a whole bigger problem there... Plus there are cut off time.. do it in 8 hours is pretty intimidating.
On the ad states, this is not for beginners, warning this is not for beginners.
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Old 12-03-13, 10:11 PM
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Erm... It usually takes weeks to train properly for a century. You really cannot train for a century in less than 4 days. In fact, you don't even want to work hard the week before a century; usually you want to taper.

You might be able to do it... but you're also very likely to cause an overuse injury.

I say skip this particular century, there will be plenty more in the future.
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Old 12-03-13, 10:24 PM
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I missed the part about it being this weekend and you having experience. If you are intent on doing it, rest for the remainder of this week, eat huge meals (get off your diet, three squares), sleep a minimum of 8 hours a night, and then just pedal. If you make it you make it. If not, you've probably already paid for your portion of the sag wagon. Remember to eat during the ride: sugar/caffeine gel shots only if you are in need for quick energy; carbs, fat and protein for longer running energy.

Point is, there is nothing you can do between now and Saturday training wise that will make you any better prepared for this ride. Just know, if you can truly do a (relatively flat) century in 5:30, you are not a beginner. As far as the cutoff, depending on how the climbs work, because of the speed going downhill, your average speed should not be that much slower than a flat century. It just will take quite a bit more endurance to complete.

Don't be afraid to find a group to roll with during the ride, but don't get caught up with going too fast, especially climbing. Go up the first climb laughingly slow.
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Old 12-03-13, 10:30 PM
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Originally Posted by caloso View Post
THIS Saturday?

There's nothing you can do this week to train for a ride this weekend if you haven't been training before.
No... I but I ride everyday... plus on friday's I do about 2500 feet in the morning to work. Everyday is 40 miles... I usually don't cruise... I push. I average around 21 mph with little stop lights the whole ride.

I raced a couple of months ago, with 50 riders. I won second. There where two of us who broke away from the group in a 2.5 miles to the finish line going consistent of 29mph.... spiking at 37mph when breaking away from them. And most of the time I was hiding in the back for wind draft.

When I broke away a 1 guy followed me and we bought fought for finish line, he is stronger than me.

So I am in shape a little bit.... but I don't know about this one. And that was a couple months ago... I was averaging 22-23mph to work at that time. Now I slowed down to 21.

My friends signed me up for this one.

Last Saturday I did 3000 feet in an hour and 42 min 30 miles. I was about to climb 11 000 feet but my cable broke, I had to turn back. I wasn't sore or anything after the ride.
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Old 12-03-13, 10:39 PM
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Originally Posted by Brian Ratliff View Post
Yea... ain't going to happen. You need to be training for the distance by doing the distance, or at least something resembling it. There is not an equivalency between riding hard and riding long. At least not enough of one to paper over the gap between 20 miles and 100 miles-with-climbing.

I think your right... a month ago I rode 70 miles, I was done for... but my friends had me pushing 70 percent of the way. And I was pushing 23-25. I think this is the same scenario. It will be like pushing, since the hills are pushing me back.

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Old 12-03-13, 10:41 PM
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Originally Posted by Brian Ratliff View Post
I missed the part about it being this weekend and you having experience. If you are intent on doing it, rest for the remainder of this week, eat huge meals (get off your diet, three squares), sleep a minimum of 8 hours a night,
.
What is three squares? 3/4? I should eat 3/4 of the meal?
and is sleep really important?
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Old 12-03-13, 11:21 PM
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Any minute now this thread is going to get the "Most Confusing Thread of the Week" award.


pepsi4all ...

1) When is this 10000 ft century?

2) Have you ever ridden a century before? If so, when?

3) When was your most recent 70+ mile ride?

4) Are you having us on? Your comments about 3/4 of a meal, and is sleep important, and the 5.5 hour century in the past suggests that this thread might be a bit of a joke.
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Old 12-03-13, 11:22 PM
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I think you are totally fine, actually. As long as you get enough calories on the ride and ride easy for the next 3 days.

I have never ridden 100 miles, but I can say that commuting hard less than you, and an occasional weekend 24 miles/2500ft and I was fine for a 70 mile, 7,000 ft ride.

Also, if I rode flat for 100 miles I'd probably average a bit over 20 mph, while if I rode hilly maybe 15 mph. Going off that and the fact you did a century in 5.5 hours, I think you can do it in the time limit. I second going slow on the first climb. Multiple 1000+ ft climbs can kick your ass if you try to go hard. Shift to the small gear and keep the effort not much more than effort on flats. I would shoot for 250 watts or less if I am doing 200 on the flats.
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Old 12-03-13, 11:27 PM
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I agree it is a bit confusing, but it does not strike me as a joke. I have no idea what three squares means. I would not have assumed sleep made a difference just last year. Someone that rides a lot but not often long distance in one go is going for a semi hilly century. I see no problem with this.
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Old 12-03-13, 11:33 PM
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Three square meals = three full meals. It's just a figure of speech.
Sleep is important in any sport.
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Old 12-03-13, 11:40 PM
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Yes ... three square (healthy, well-balanced) meals ... breakfast, lunch, dinner.

And of course sleep is important ... it helps you recover, it gives you energy ...

Getting a good night's sleep before a century makes a big difference.
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Old 12-04-13, 12:05 AM
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Originally Posted by pepsi4all View Post
What is three squares? 3/4? I should eat 3/4 of the meal?
and is sleep really important?
Three squares is just an expression for a full breakfast, lunch, and diner. Yes, sleep is that important.
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Old 12-04-13, 12:07 AM
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seriously your screwed if not used to climbing.....its gonna suck either way, try to enjoy it, eat as much as you can during the ride SO you can at least remember the last 40miles. Also put the largest cassette you can fit on your bike...it will help fight off the cramps
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Old 12-04-13, 12:09 AM
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Lots of water + electrolytes will help ward off cramps too
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