| Sly |
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| 09/08/2008 22:45 |
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3 weeks to train up - is it enough?
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Booked in to do the Northants Rocko Roller at the end of the month. Approx 100 miles over what appears to be a very up and down course, though no "big" climbs.
My problem is that aside from a few longer exceptions my usual weekend rides are about 40 - 50 miles (albeit VERY hilly ones), and despite my best intentions to step up the training recently I have been thwarted by bad weather each time I try. Today I snuck in a barely adequate 40 miles in the only window of opportunity that presented itself.
I have heard that it's not strictly necessary to train over long distances, and wondered what opinions are on this? ie. over the next 3 weeks would I be better trying to focus my efforts on a different style of training to be capable of completing the course? It's really the time in the saddle that I'm concerned about. If it's a quick course I'd be confident of getting round fine, but from experience once the back and shoulders decide they've had enough on the bike the rest of my body has to reduce it's input and therefore speed drops and that means more time sitting in the very position I need to get out of!
Any help would be greatly appreciated.
| bfergie |
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| 09/08/2008 23:06 |
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Re: 3 weeks to train up - is it enough?
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Try and get a 70-80 mile run in in the next 10 days but not in the last week, I suggest you get on a rowing machine or add some light weight training since if you suffer back and shoulder pain after 50 miles or so you may have weak arms,back and shoulders, but keep it light. The last 30 miles will not be much harder on you if you pace yourself properly on the day, ignore the milage on the computer, make sure you eat properly on the day. What sort of time are you looking at to complete at your normal average mph?
| Sly |
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| 09/08/2008 23:19 |
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Re: 3 weeks to train up - is it enough?
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I really don't know what the terrain is like. The graph is very spikey with no flat bits, but no giants either, so it's hard to imagine a time. As I said, I take in as many big hills as poss on my usual rides (and I mean full-on 20-30% N Wales finest several times in a given ride), so average speed can be down at 13 - 17 mph (depending on the downhill sections). My uneducated guess is that I'd aim for maybe close to 16mph on the Rocko Roller, but maybe it's gonna be tougher than it looks!
I do have a rowing machine, so that maybe I should dust it off.... good suggestion. It's an expensive shirt hanger!
| bfergie |
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| 09/08/2008 23:30 |
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Re: 3 weeks to train up - is it enough?
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Get a copy of the route and drive round at least, better to cycle it! Cycling alone can cause bone degeneration.If you're doing multiple 20-30% you don't have to worry.
| Sly |
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| 09/08/2008 23:38 |
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Re: 3 weeks to train up - is it enough?
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It's 100 miles away - I'm going down the day before, and not a moment sooner!
So what about training over shorter distances but at higher output - is this as effective as actually riding the required distance? My initial impression of this would be that it wouldn't give me that time on the bike and that's where I feel the problem lies. I just don't see how it would work for me, but that's why I'm looking to see if anyone else has tried it.
| bfergie |
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| 09/08/2008 23:51 |
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Re: 3 weeks to train up - is it enough?
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Sounds like you train over short enough distances at the moment, if you can push harder over those distances only you will know,if not, why not? The single advantage of doing long training runs(80-120miles) is come the sportive you will know you can do the distance, the power of the mind all that stuff.
| Sly |
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| 10/08/2008 00:06 |
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Re: 3 weeks to train up - is it enough?
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To my mind, pushing it harder over the same distance means I'm riding for less time, and I'd have thought my aim should be to ride longer so the body can aclimatise to it. I can see how it would be benefit strength, but not necessarily stamina.
Come on British Summer - I know there's a couple of good weekends in you yet!
Doesn't help that my wife insists we go to a Christening next weekend. How selfish is that??!! I think I might have to put my foot down, ever so delicately, and insist that it was just too short notice. I need at least 2 years to prepare for visiting a Church!
| wuverley |
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| 10/08/2008 00:14 |
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Re: 3 weeks to train up - is it enough?
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Everything you've both said is good. I reckon if you can ride 60 miles at the desired speed, then on the day you can manage 100, but it will be hard going towards the end.
Likewise, if you can easily manage 40 miles at a higher speed, then you can take it steadier on the day, and you'll still manage it but again it might well be hard work towards the end.
You could intensify your shorter rides if you wanted, but if you're more concerned about comfort/pain limiting your enjoyment then I reckon you need to do a few 60 milers, to make sure you can cope with it.
After the DLMC, you must have reasonable confidence in your abilities? (Have you got a camera mount yet, I'd love to see some more pictures)
Rides like this, Northants Rocko Roller, are presumably meant to be a challenge, that's why you're doing it, I assume.
You'll be fine, just stay on the road this time.
| scm |
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| 10/08/2008 08:26 |
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Re: 3 weeks to train up - is it enough?
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Quote:
Cycling alone can cause bone degeneration.
So you should always ride in a group?
| Sly |
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| 10/08/2008 08:29 |
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Re: 3 weeks to train up - is it enough?
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Thanks Wuv, I have not mounted the cam yet. I'm not sure bike mounted cameras are particularly interesting unless you're crashing, though that's always an option with me in control!
With regards to the DLMC mini, yes I guess I have confidence from that. Would you think a v hilly 70 is not far off being equivalent to a less hilly 100?
Anyway, sun's out this morning - I'm shooting out for a quick blast before the inevitable happens!!
| bfergie |
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| 10/08/2008 10:00 |
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Re: 3 weeks to train up - is it enough?
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A very hilly 70 miles is plenty good enough for a less hilly 100...but that was a few weeks back now, all depends on the pie count since then!
| plymchick |
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| 10/08/2008 12:22 |
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Re: 3 weeks to train up - is it enough?
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Quote:
The single advantage of doing long training runs(80-120miles) is come the sportive you will know you can do the distance, the power of the mind all that stuff.
I am by no means an expert when it comes to training, but I believe mental toughness has a lot to do with it when it comes to the day. If you get a ride in that covers the same distance or further - whether its easier or harder - you will know that you can get round and spend time needed in the saddle.
When I had knee problems
it prevented me from cycling hard and I concentrated on distance at an easy pace. I only had 6-8 weeks to prepare for the sportive and rode distance rather than strength training and it certainly improved my stamina. The sportive was short at 35 miles, but took in 4 mountain passes with 1800m of climbing. The furthest I manage to cycle pre-ride was 50 miles 2 weeks before - but that gave me the knowledge that I could do the distance and spend the time in the saddle I needed to get round. And I managed to do so in a better time that I expected. 
You know yourself better that anyone else, so stick to what works best for you. Good luck
| Sly |
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| 10/08/2008 13:59 |
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Re: 3 weeks to train up - is it enough?
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Thanks for the advice everyone. It would certainly be a mental boost to conquer at least 80% distance prior, so I'll see if the weather permits me to do that.
Got a 50 miler in today unbelievably - weather reports looked like constant rain so I was quite impressed by just 10 minutes of drizzle. I was less impressed with the 20 mph headwind for the first half. So that's a good 90 in total this weekend - just need to string that together in one go!
And as for pie count, I had a 10 day splurge on eating and drinking immediately after the dlmc, and that probably didn't help! Have been trying to get back in to it since, but all the nice days fall during the working week typically.
| Philippo76 |
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| 11/08/2008 09:40 |
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Re: 3 weeks to train up - is it enough?
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Quote:
Cycling alone can cause bone degeneration.
Huh!? How come? or is this some cycling in-term I'm not familiar with...
| bfergie |
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| 11/08/2008 11:23 |
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Re: 3 weeks to train up - is it enough?
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Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
| Sly |
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| 11/08/2008 11:27 |
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Re: 3 weeks to train up - is it enough?
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Best get Mr Tescos to delivery extra milk this week, I think!
| Philippo76 |
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| 11/08/2008 15:23 |
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Re: 3 weeks to train up - is it enough?
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Quote:
Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
Wow! You can't do anything nowadays can you!
Good article. Cheers
| scm |
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| 11/08/2008 21:09 |
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Re: 3 weeks to train up - is it enough?
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Quote:Quote:
Cycling alone can cause bone degeneration.
Huh!? How come? or is this some cycling in-term I'm not familiar with...
It's because it's non-impact, I believe. Not so much degeneration as not maintaining good bone density.
| wuverley |
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| 11/08/2008 22:45 |
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Re: 3 weeks to train up - is it enough?
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Quote:
Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
I'm not that sure about this, the work may be fine, but where's the peer reviewed study in a proper journal.
Something for the Fitness Team on the comic to get their teeth into perhaps.
It seems to defy logic in some ways, if you do next to nothing then your bones are ok, but you'll die from being fat, or you can be healthy and exercise and get ill, in old age.
I suppose you choose whichever health scares you want.
| Philippo76 |
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| 12/08/2008 11:11 |
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Re: 3 weeks to train up - is it enough?
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Like that guy said - choose your poison.
I may have missed something but if a coutch potato does no sport and his bones do not suffer why (because I cycle) am I deficient in comparision? Because I still will do more off the bike than the fatty...
| Sly |
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| 16/08/2008 13:39 |
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Re: 3 weeks to train up - is it enough?
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Dry but windy today, got in a 76 mile ride around N W Cheshire at 17mph, so very pleased with that. Felt good all the way, despite the headwind sections, so confidence is deinitely boosted. Will try for a shorter ride tomorrow if weather permits, and then maybe a couple of long commutes during the week and another long ride next weekend. Then into the final week, with some commutes and roller work maybe.
Now if that wind could just drop a bit... or is that asking too much?
| wuverley |
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| 16/08/2008 20:58 |
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Re: 3 weeks to train up - is it enough?
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If the wind lets up, it will rain forever.
I'm sure the weather will improve someday
| bfergie |
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| 16/08/2008 21:07 |
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Re: 3 weeks to train up - is it enough?
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Wind was mad tonight, ended up spinning a silly high gear for miles with leaves and grass rolling, no make that flying towards me! Good theory about the wind but I had the rain as well!!!!