Training plan help please!
Discussion
Folks,
I'm riding the Caledonian Etape in just under 8 weeks time. It's a road race of 130 km / 81 miles with a total ascent 1,949m. We're riding in support of Macmillan Cancer Support
I've not been on my bike much the last 6 months or so, but was commuting and mountain biking a fair bit before that. I've been doing a reasonable amount of spinning, rowing, running, cross training etc in the meantime, 3-5 hours a week. So my fitness isn't appalling, but isn't what it should be either.
So, any advice for an 8 week programme to prepare myself for this? Some things I'm really not sure about:
Oh, and a kit question - I was planning on riding my cyclocross bike, but was going to put some narrower tyres on it. Any issues with that? Any tyre reccomendations?
Cheers,
FT.
I'm riding the Caledonian Etape in just under 8 weeks time. It's a road race of 130 km / 81 miles with a total ascent 1,949m. We're riding in support of Macmillan Cancer Support
I've not been on my bike much the last 6 months or so, but was commuting and mountain biking a fair bit before that. I've been doing a reasonable amount of spinning, rowing, running, cross training etc in the meantime, 3-5 hours a week. So my fitness isn't appalling, but isn't what it should be either.
So, any advice for an 8 week programme to prepare myself for this? Some things I'm really not sure about:
- How long do I need to make my training rides?
- How intense should shorter rides be? I.e. if I can only manage an hour or so on a weekday, how hard should I be going at it?
- Should I continue rowing, running, cross training, or bin all / most of that and just cycle?
- What should I be doing in the last couple of weeks before the race?
Oh, and a kit question - I was planning on riding my cyclocross bike, but was going to put some narrower tyres on it. Any issues with that? Any tyre reccomendations?
Cheers,
FT.
Chris Carmichael's Time-Crunched Cyclist book is worth a look. It includes training programmes for a century ride over periods of (about) the time you have.
i use conti ultra sports but the tricross rims may be too wide for them though i think ultras go up to 700x25. you might prefer something with more grip like zuffrinos for the scottish roads.
just build up the miles gradually and vary your route. its so simple but it always works. there is no substitute for time on the bike so dont fool yourself into thinking that time on a gym bike is a worthy alternative, you need some mental prep too which is only really gained on an actual ride.
eat little and often, get your body used to eating easily digestible food on the go. use a carbohydrate based sports drink bottle and a water bottle on the bike and switch between the two.
pack the bike up with about 3 days to go, give it a damn good service but try to resist changing any parts, everything should be bedded in just right.
just build up the miles gradually and vary your route. its so simple but it always works. there is no substitute for time on the bike so dont fool yourself into thinking that time on a gym bike is a worthy alternative, you need some mental prep too which is only really gained on an actual ride.
eat little and often, get your body used to eating easily digestible food on the go. use a carbohydrate based sports drink bottle and a water bottle on the bike and switch between the two.
pack the bike up with about 3 days to go, give it a damn good service but try to resist changing any parts, everything should be bedded in just right.
I'd be spending the next 6 weeks increasing the length of my weekend rides until I was doing at least 100k in one sitting - preferably with some big hills along the way. The week or so before, just a couple of short gentle rides to keep the legs moving. If you've only got time for short rides between, find the biggest longest hill in the area and ride up it over and over.
Cross bike on proper tyres should be fine, and at least you've got enough low gears to just sit and spin your way up.
Definitely get your hands on suitable food/drink and give them a proper try on your training rides - you don't want to find that something gives you a dodgy stomach on the ride itself. Bonking is a real danger on an event like this so get in the habit of eating every hour at least as well as drinking regularly. Have some gels handy too (again, try them out before the event) as they can be a great quick-fix if you're flagging. IME (as a not especially fit cyclist) being properly fed can keep an underprepared body going far longer than you'd think.
Cross bike on proper tyres should be fine, and at least you've got enough low gears to just sit and spin your way up.
Definitely get your hands on suitable food/drink and give them a proper try on your training rides - you don't want to find that something gives you a dodgy stomach on the ride itself. Bonking is a real danger on an event like this so get in the habit of eating every hour at least as well as drinking regularly. Have some gels handy too (again, try them out before the event) as they can be a great quick-fix if you're flagging. IME (as a not especially fit cyclist) being properly fed can keep an underprepared body going far longer than you'd think.
Thanks guys, good tips. That chart looks like just the thing.
I've been creating some routes in Bike route toaster for weekend rides.
Cheers,
FT.
I've been creating some routes in Bike route toaster for weekend rides.
Cheers,
FT.
Well I made it! Got around in 4:55, which was a lot quicker than I thought I'd go. The big hill was really no problem at all, and after that I realised I could go a lot faster and started pushing to beat five hours.
Thanks again for the training plan, couldn't have done it without that.
Cheers,
FT.
Thanks again for the training plan, couldn't have done it without that.
Cheers,
FT.
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