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How to ride a century w/power?

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How to ride a century w/power?

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Old 10-28-05, 04:07 PM
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TwoTyred
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How to ride a century w/power?

i'd like to ride a full
century with strength. So
far i can only ride about 50miles
with decent effort and then any
remainder is spent just "riding".
i've read that intervals etc. are
good for speed, but is that really
what i need, since i don't seem
to have the 'endurance' to ride
that distance with a moderate
HR?
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Old 10-28-05, 07:25 PM
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Think pacing, nutrition and hydration. Other than that doing a few over under intervals or long tempo rides may help in that it trains your body to clear lactate while still working near your LT. But really from your post it is hard to say what kind of problem you are having. HR blowup? extreme leg fatigue? overall lethargy? lack of metal toughness?
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Old 10-28-05, 07:28 PM
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Originally Posted by Enthalpic
Think pacing, nutrition and hydration. Other than that doing a few over under intervals or long tempo rides may help in that it trains your body to clear lactate while still working near your LT. But really from your post it is hard to say what kind of problem you are having. HR blowup? extreme leg fatigue? overall lethargy? lack of metal toughness?
Make that mental toughness but metal toughness is important too
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Old 10-28-05, 07:42 PM
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If you can do that 50-mile pace at a decent clip, you can certainly do 100. However, there's a time-delay with nutrition involved. There's only so many calories you can store and only so much water, and only so much you can digest and absorbe per hour. So you need to think ahead. To do that next 50-mile just like you did the 1st 50, you want to make sure that by the time the 2nd 50 starts, you're just as fresh as the beginning of the ride. This means you need to be fully stocked up on water and glycogen. Due to the limited amount of calories you can absorb, you need to start eating BEFORE you even start riding. Take in about 500-600 calorie breakfast about 1-hour before the ride. Then eat at least one energy-bar per hour and one 24-oz bottle of water per hour. Then you'll be as topped-off as possible for that 2nd 50-miler.

Intervals and sprints are fine if you want to ride faster. However to go farther you need to work on the energy-delivery system. These are different types of workouts and it appears you're primarily limited by energy. Eat and drink more.
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Old 10-28-05, 09:42 PM
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Other than Danno's great advice about hydration and nutrition, to paraphrase Queen, GET ON YOUR BIKE AND RIDE! Ride, ride and keep riding, varying the distance, terrain and intensity. You need endurance and not only mental toughness, but also physical toughness that only comes from time in the saddle. Doing a century is really not that hard, don't let it psyche you. Enjoy the ride, enjoy the folks you meet, and the distance will be covered before you know it...and you'll say 'damn, I could ride some more'.
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Old 10-28-05, 09:44 PM
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Many many thanks! i will start with the
fuel intake regimine suggested and try
to pinpoint the specific weakness-prolly
mental
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Old 10-29-05, 04:54 PM
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Originally Posted by TwoTyred
Many many thanks! i will start with the
fuel intake regimine suggested and try
to pinpoint the specific weakness-prolly
mental
Danno and chipcom give always good advise.
I am seriously training to do centuries because I want to do 27 in a row in spring 2006. I am 63 and so I got to work on it. Doing a century in 10 hours is one thing. Doing a century in under 6 hours is another thing.
In either case, nutrition is mandatory as Danno says.
To get to 6 hours I had to do Interval training and push my speed up over 20 MPH for sustained times. That is hard. I do now interval training on a Trainer. 17 MPH for an Hour at 95 RPM my HR is 120++. I push it up to 19 MPH and 100 RPM for as long as I can stand it. (It is not long) My HR jumps to 130+++.
A Trainer is very hard exercise.
Today I went on my favored trail and did 100 miles in under 6 hours including food stops. I was not fatigued I think because of the interval training.
I did eat more than Danno said.
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