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| *Vultures Knob>>>Cycling |
Training for a century? |
I just wanted to know if anybody had a training guide or any tips Training for a century is mostly about increasing the density of mitochondria in your muscle and oxygen flow. http://sup.ultrakohl.com/uscap/loreta.ht... Mitochondrion density determines your bodies ability to convert fat to a usable muscle fuel. The best way stimulate development is longer periods of exertion with lower oxygen levels in the blood. Cardio exercise will increase the volume of blood that is supplied around the body. Again this is best done at lower heart rates Put simply longer rides at low heart rates. To build your distance start with whatever is comfortable and do this as often as you can. When you regularly cover this distance without any great struggle, double it. Repeat this until you get to a distance greater than 50 miles. You should be ready to tackle a century. If you are stubborn you could probably knock off a century with far less training rides, but you will take quite a while to recover. (It will hurt) Work on your diet bias up your carbohydrate intake (for energy) and protein (for building muscle). A little magnesium and potassium will help also. (Leafy greens and apricots/sultanas) If you are riding for more that three hours you will need to eat regularly. At least every hour eat something easily digestible and full of calories. (Energy bars, fruit, pastries, bananas etc). Drink plenty of water, adding quarter strength energy drink (Gatorade or similar) will help keep you electrolytes in check. Carry two water bottles and/or a camel back. Expect to refill so carry some of that energy drink powder also. Training for a century ride does take a lot of time. So sticking to a training schedule will almost certainly clash with other things in your life. So fit in what you can when you can. Longer sessions are better than shorter ones. Short ones are better than none. Most importantly enjoy it. You pretty much just need to build up for a century. Don't do a bunch of 20 milers, and expect that to do it. You don't necessarily have to have 100 mile training rides, but you do need to put in a consistent amount of mileage each week, alternating between several short to mid range rides (20-40 miles), and one or two longer rides each week, 60-80 miles. Really, you have to know your body, what you are capable of, and build up. And have fun! I have ridden in about 4 centuries for the American Cancer Society. If you ride 3 times or more a week make 2 rides 20-40 miles a 1 or 2 40-60 say for a month or 2. That's enough to get you to the end of a century. If you want to do more that's fine more is better obviously. If you can do 60-70 miles and feel fine at the same pace you would ride the 100 you're all set. I've done this about a dozen times and finished the 100 no problem. Part of riding longer training miles is not only the training but to build your confidence in your ability to do long rides, 100 miles can be intimidating. As for your 1st century: you left out ANY info on YOU - I don't know if you're 15 or 70 years old, if you weigh 100 or 300lbs, are you an athlete etc. SO only very general asvise can be given: 1. Start early when it's cooler out (summer rides) 2. Carry 2 bottles. ALWAYS use a sports drink. Some people carry a sports drink in 1 bottle and water in another. I mix both 50/50 water and poweraid. (or whatever brand you want) 3. All century rides supply food and drink. Take advantage of this. Don't eat a lot but nibble at each stop, eat earlier than later, they should have the appropriate food for riding. Fruit, bagels etc. 4. ride with friends or hook up with riders during the ride. form a paceline it's fun and faster. 5. If you've done rides at 70 miles or so you know the pace you can ride. If not be conservitive on your speed to start with anyway. 6. Bring a tube, tire levers and a pump. You can always find a pump (other riders, but it's bad form mate!) 7. Be aware of the sun, do you burn easily? 8. Stash a camera in the car and take lots of photos! Not many people have ever done this! Have a blast! DON"T STOP TO EAT! I made this mistake 20+ years ago on my first 100 miler. I thought "I'll ride 60. Eat for 5-10 minutes. Ride the last 40." When I got back on the bike I thought my legs would snap off there and then. Took 10-20 miles easy to get them loose again and I suffered mightily. Keep moving! Eat! With all due respect to B4, the mantra of distance cycling is "eat before you're hungry, drink before you're thirsty, rest before you're tired." The body runs out of stored energy after 1-1.5 hours tops. It needs food for energy, without it one bonks. Bonking = nausea , confused, dizzy state caused by low blood sugar. Think of *anything* you do for 5-6 hours. Doesn't it help to rest? I've started to *force* myself to rest every 15-20 miles on long rides. It's made me a better cyclist. 5 or 10 minutes off the bike shouldn't cool the legs. A half hour for lunch will, but it's not a big deal. They warm up after 10 miles or so. If you stay hydrated (drinking every 15 min is a good idea), you'll have to stop and pee any way. The pros do it from their bikes, but imho, it's gross. One man's opinion. I ride 5,000 miles a year. |
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