8 weeks to train for riding a century... quickly.
Discussion
Just thought I'd see what the PH collective's take is on this.
Did the 103 mile Etape Eryri on the weekend but due to a bike crash resulting in an injury, then a holiday, I barely did any riding in the 6-8 weeks beforehand and limped round in a shade under eight hours. Had to stop at every feed station and out on the road a few times due to cramp, and it generally wasn't very pleasant.
Now I'm back in the groove I'd like to have a proper go at improving my time, and am looking at the Tour De Mon in 8 weeks, which is also 103 miles but about half the climbing of the Etape. (3900ft instead of 8600ft)
I've been reading a few 8 week century training plans using the tapering method, but they all seem geared up to just building the base fitness required to get round, whereas I already know I can do the distance I'd just like to knock a chunk off my time. I think if I can improve the cramp situation so I need less stops and given the flatter nature of the course, 6.5 hours is a reasonable target.
What do I need to add or modify to a basic training plan? Is it enough to just start at week 2 or 3 instead of week 1, or do I need to be adding more hard efforts/intervals or resting less?
Any suggestions or century related discussion would be appreciated! Have you actively tried to improve your 100 mile time, and if so how did you go about it/did you get the result you were after?
Cheers!
Did the 103 mile Etape Eryri on the weekend but due to a bike crash resulting in an injury, then a holiday, I barely did any riding in the 6-8 weeks beforehand and limped round in a shade under eight hours. Had to stop at every feed station and out on the road a few times due to cramp, and it generally wasn't very pleasant.
Now I'm back in the groove I'd like to have a proper go at improving my time, and am looking at the Tour De Mon in 8 weeks, which is also 103 miles but about half the climbing of the Etape. (3900ft instead of 8600ft)
I've been reading a few 8 week century training plans using the tapering method, but they all seem geared up to just building the base fitness required to get round, whereas I already know I can do the distance I'd just like to knock a chunk off my time. I think if I can improve the cramp situation so I need less stops and given the flatter nature of the course, 6.5 hours is a reasonable target.
What do I need to add or modify to a basic training plan? Is it enough to just start at week 2 or 3 instead of week 1, or do I need to be adding more hard efforts/intervals or resting less?
Any suggestions or century related discussion would be appreciated! Have you actively tried to improve your 100 mile time, and if so how did you go about it/did you get the result you were after?
Cheers!
If like me you're not at the elite level then it ain't complicated; just ride as much and as fast as you reasonably can without totally knackering yourself. A finely detailed 8 week training plan will work, however it will work not because it is finely detailed but because it will inevitably involve you riding a lot. I greatly improved my Fred Whitton time this year through riding the full route home from work (25miles, hilly) at least three times a week whatever the weather, and doing at least a 50-miler most weekends, all unless I felt too tired in which case I took it easier. If it's practical for you then don't underestimate how useful even a relatively short commute by bike can be for training, so long as you push yourself on it. Do this, but don't do too much the week before, and you'll do fine on the day.
There's a big difference between being able to get round a century, and being able to do it quickly. For me, I know I can't ride flat out for the whole time, I have to accept there will be times in the ride when I am just surviving and times when I can push on. Unless you get lucky with drafting there will be times on most sportives when you are solo and it is all down to you.
I would do as much varied riding as you can as early as you can (you mentioned skipping week 1 or 2) but definitely back right out the week before. I don't recover quickly so unless I have 5-6 days off the bike, I always feel like I have just done a fairly hard ride.
And I think you will have to do long rides. Maybe not 100 miles every time, the more long rides you do the more conditioned your body will get to doing that distance. And then maybe do intervals on your shorter rides.
I would do as much varied riding as you can as early as you can (you mentioned skipping week 1 or 2) but definitely back right out the week before. I don't recover quickly so unless I have 5-6 days off the bike, I always feel like I have just done a fairly hard ride.
And I think you will have to do long rides. Maybe not 100 miles every time, the more long rides you do the more conditioned your body will get to doing that distance. And then maybe do intervals on your shorter rides.
ALawson said:
Concentrate on saving times on the hills as I expect that's where most people will loose time. So hill reps and general intervals. Also depending on your weight eating healthy and loosing some pounds.
Actually I'm going to (kinda) disagree with that. Well, not really disagree. You're right about loosing time on the hills. BUT most people (almost anyone without a power meter IMHO) ride too hard on the hills. If you want to do a century fast, you should probably not be going above threshold at any time. You'll lift your effort a bit on the hills and reduce it a bit on the down, but not as you'd imagine. Think constant effort, more than constant speed. And it may be blindingly obvious, but if you want to go fast, don't stop! 1 bottle fill tops, skip most of the feed stations and carry your own food.I'd advocate a 50-40-30-20-10 strategy. Over 50kph - stop pedalling. < 10kph pretty much all in / near threshold - and make up the rest in between. Assumes 30kph is around your 'normal' cruise speed.
If you genuinely have a really solid base (rather than just the ability to suffer for a long time), throw in some threshold / 85% threshold (sweet spot) work. That'll build your absolute power well, but by definition a century is a primarily aerobic effort - what really matters is your ability to hold a solid chunk of your threshold effort for a long time, without fading. As someone else said, go on fast rides, and try to ride pretty hard for extended periods of time.
upsidedownmark said:
Actually I'm going to (kinda) disagree with that. Well, not really disagree. You're right about loosing time on the hills. BUT most people (almost anyone without a power meter IMHO) ride too hard on the hills. If you want to do a century fast, you should probably not be going above threshold at any time. You'll lift your effort a bit on the hills and reduce it a bit on the down, but not as you'd imagine. Think constant effort, more than constant speed. And it may be blindingly obvious, but if you want to go fast, don't stop! 1 bottle fill tops, skip most of the feed stations and carry your own food.
I'd advocate a 50-40-30-20-10 strategy. Over 50kph - stop pedalling. < 10kph pretty much all in / near threshold - and make up the rest in between. Assumes 30kph is around your 'normal' cruise speed.
If you genuinely have a really solid base (rather than just the ability to suffer for a long time), throw in some threshold / 85% threshold (sweet spot) work. That'll build your absolute power well, but by definition a century is a primarily aerobic effort - what really matters is your ability to hold a solid chunk of your threshold effort for a long time, without fading. As someone else said, go on fast rides, and try to ride pretty hard for extended periods of time.
Cheers for the reply, some good points to consider there though the advice on power and effort has gone over my head a bit, I've never ridden with a power meter or HRM, I think I need to start monitoring my heart rate at least to give me an idea of what zone I'm in on rides to improve.I'd advocate a 50-40-30-20-10 strategy. Over 50kph - stop pedalling. < 10kph pretty much all in / near threshold - and make up the rest in between. Assumes 30kph is around your 'normal' cruise speed.
If you genuinely have a really solid base (rather than just the ability to suffer for a long time), throw in some threshold / 85% threshold (sweet spot) work. That'll build your absolute power well, but by definition a century is a primarily aerobic effort - what really matters is your ability to hold a solid chunk of your threshold effort for a long time, without fading. As someone else said, go on fast rides, and try to ride pretty hard for extended periods of time.
In the interest of keeping myself motivated more than anything I'll post up the odd ride here and there on this thread. To start off here is the strava log of the etape I did last weekend, it proves your point about the stops.
https://www.strava.com/activities/330059117
The elapsed time is a bit inaccurate as it includes a short ride from the car, waiting around in the queue for the start and a good chunk of time afterwards before I remembered to stop the ride, but even with the correct elapsed time of 7h58min I've still lost 51 minutes to feed station stops, cramps and mechanicals etc. All of which I'm hoping to avoid with a bit more preparation for next time!
Feed stations, punctures etc will all as said above seriously put a dent in any time you try to set. I also carry two bottles and enough supplies to not have to stop, I also find its harder to get going again after a break.
From my experience of the odd sportive the majority of those going faster than me on flat fade on the hills and I'm not a mountain goat.
Agree with your post, a century is not about blowing up.
I do the odd 1 hour max effort (well pretty max), wouldn't be able to keep it up for 5-6hours!
From my experience of the odd sportive the majority of those going faster than me on flat fade on the hills and I'm not a mountain goat.
Agree with your post, a century is not about blowing up.
I do the odd 1 hour max effort (well pretty max), wouldn't be able to keep it up for 5-6hours!
Fair call - I'm a complete data nerd when it comes to the bike 
HRM is great, and doesn't have to be expensive. It lags the work you're doing by a minute or three, and can be affected by stress/excitement etc., but is a great tool. But you don't absolutely need one. If you listen to your body you can develop a pretty good sense of pacing off that alone.
Threshold is defined as the maximum effort you can sustain for an hour (also called aerobic threshold) - that's where your body is getting pretty much all of its energy by 'burning' fuel with the oxygen you breath in. You can go above that (anerobic) for short periods, but the 'other' energy pathways are rather less efficient, so the cost is rather high & it dumps lots of lactate which is where the burning legs come from. It will bite you further down the line. Note that by definition you can't ride at threshold for 5+ hours!
(also note it's far more complicated than that in reality, but that's as close as I could get to a 'cliffs notes' version..)
To put it in 'simple' terms, aim to ride at an overall pace where you could hold a conversation. Top end effort (on longer hills), you should still be able to speak, but probably not in whole sentences 'cos breathing becomes more urgent. Start easy at the bottom of hills, especially if you don't know how long they are, and build - it takes a little time to feel the effects, so don't go too hard too early.
In terms of training, what the shorter, harder sessions around threshold do is make you more efficient at getting energy from that aerobic system - they move your threshold up, and by definition mean you can ride faster at (say) 85% effort. BUT they're not so useful if you don't have the ability (base) to ride solidly for the whole distance.
Hopefully that helps rather than just making it more confusing
HRM is great, and doesn't have to be expensive. It lags the work you're doing by a minute or three, and can be affected by stress/excitement etc., but is a great tool. But you don't absolutely need one. If you listen to your body you can develop a pretty good sense of pacing off that alone.
Threshold is defined as the maximum effort you can sustain for an hour (also called aerobic threshold) - that's where your body is getting pretty much all of its energy by 'burning' fuel with the oxygen you breath in. You can go above that (anerobic) for short periods, but the 'other' energy pathways are rather less efficient, so the cost is rather high & it dumps lots of lactate which is where the burning legs come from. It will bite you further down the line. Note that by definition you can't ride at threshold for 5+ hours!
(also note it's far more complicated than that in reality, but that's as close as I could get to a 'cliffs notes' version..)
To put it in 'simple' terms, aim to ride at an overall pace where you could hold a conversation. Top end effort (on longer hills), you should still be able to speak, but probably not in whole sentences 'cos breathing becomes more urgent. Start easy at the bottom of hills, especially if you don't know how long they are, and build - it takes a little time to feel the effects, so don't go too hard too early.
In terms of training, what the shorter, harder sessions around threshold do is make you more efficient at getting energy from that aerobic system - they move your threshold up, and by definition mean you can ride faster at (say) 85% effort. BUT they're not so useful if you don't have the ability (base) to ride solidly for the whole distance.
Hopefully that helps rather than just making it more confusing
I'm a nerd also just haven't got the funds for all the kit! Still like looking over my rides on Strava when I get in.
Today started off poorly, I was going to head down into Snowdonia for an all day mountain bike ride but a short distance into the ride a chain link snapped, managed to bodge it with the chaintool on my multitool but didn't trust it for the 50 odd miles I had planned so returned to base. Still 17 miles covered on knobbly tyres so worth having in the bank.
Decided I'd go for a quick spin on the roadie instead to put UDM's suggestion of riding consistently at an endurance/tempo kind of pace. I made sure I felt I could have a conversation all the way round, and ignored the speed and just maintained the effort through hills/headwinds. Result is I definitely felt stronger and fresher towards the 40 mile mark, and managed to eat my banana and drink on the move which has kept the time down.
https://www.strava.com/activities/335443268
I'm a little disappointed with the average speed but a good portion of the ride out I had a decent headwind whereas the return leg was down a different valley and more sheltered so I probably didn't benefit. I'm also aware I'm still getting back into it after a long break, and I wasn't the fittest when I stopped riding 8 weeks ago! Will have to try the same loop anti clockwise after a longer rest next time it's windy.
Today started off poorly, I was going to head down into Snowdonia for an all day mountain bike ride but a short distance into the ride a chain link snapped, managed to bodge it with the chaintool on my multitool but didn't trust it for the 50 odd miles I had planned so returned to base. Still 17 miles covered on knobbly tyres so worth having in the bank.
Decided I'd go for a quick spin on the roadie instead to put UDM's suggestion of riding consistently at an endurance/tempo kind of pace. I made sure I felt I could have a conversation all the way round, and ignored the speed and just maintained the effort through hills/headwinds. Result is I definitely felt stronger and fresher towards the 40 mile mark, and managed to eat my banana and drink on the move which has kept the time down.
https://www.strava.com/activities/335443268
I'm a little disappointed with the average speed but a good portion of the ride out I had a decent headwind whereas the return leg was down a different valley and more sheltered so I probably didn't benefit. I'm also aware I'm still getting back into it after a long break, and I wasn't the fittest when I stopped riding 8 weeks ago! Will have to try the same loop anti clockwise after a longer rest next time it's windy.
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