I had my bike professionally fitted last week, and the guy who did the work analyzed my stroke and some other things. He suggested that I pedal at a faster cadence, lower resistance and also that I do some resistance training especially on my hamstrings. He said my hamstrings are really weak compared to my quads so I am going to try to strenthen them while also doing more and more miles in the saddle. Good luck on your Century - sounds like you are more than ready!
My goal when doing a century is not so much how fast I can do it, but rather how strong I feel at the end. Normally, my 2nd half of the century is faster than my first simply because I have a solid base of riding. I'm currently getting ready for the Hotter"N HELL 100 so, I bike every day at different distances with one long ride per week (65-85 miles) and one time trial per week. With that as a base, I'll finish the century and not die at the end. By the way, I average 17 to 19 MPH. To some, that's too much riding, but again, I want to finish strong so, I must put in the miles. Good luck and hang tough!!
I just completed my century and it took me 7:45mins. I was training pretty well, but it does take time and experience to build to better timimg. I know for me I hit my wall at 85 and that's what slowed me down. I know that a lot becomes mental and I think positive mental training should also be a factor in preparing for a century.
Thank you so much for all of the advice! As to training, I do my short intervals, and a lot of my training, on a spin bike. I live at 7000 feet, and it snows all the way into April so I can't do a lot of road riding leading up to the century (hence only 2 50 mile rides). You are probably right about needing more work on nutrition, etc. I certainly need to learn some new skills. There is another century in mid-July, and I am going to try to prepare better for this one. Any advice on nutrition?
LOAFY: How are you training? My guess is that you'd benefit from some intervals. You'll never get better if you go out and ride the same speed every time, you need a mixture of things. And to ride fast, you need to ride fast - just going slow and long all the time isn't going to work as well.
A balanced training schedule should include long rides to build endurance, tempo rides and long intervals to build lactate tolerance and short, hard intervals or hill repeats to boost VO2max. If I was setting up a century training plan for me, it'd look something like this:
Mon - Recovery ride - very slow. Or OFF Tues - Short (3-5') all-out intervals or hill repeats with full recovery. Start 4x and build to 6x. Weds - Bike handling skills and drills Thurs - Long intervals (8-10') with recovery time half the interval time. 2x of these, build to 2x 20. Fri - OFF Sat - Long ride or group ride Sun - Group ride or long ride (depending on what happened on Sat)
Of these, the long ride is the most important, then the long intervals. Every 3 weeks, have a recovery week where you cut the miles and intensity in half. Some people do better with a recovery week every 2 weeks but you must have a recovery week - this is where you consolidate your fitness gains.
I also noticed in the "TRAINING FOR A CENTURY" thread that you only did 2x 50 mile rides before your century. I don't think this is long enough - 80-90 miles is probably the least you'd want to do. The long ride is designed for you to get used to the miles and to test out your fueling plan. This is important for you as you unravelled at 80 miles probably due to lack of nutrition and fitness.
Edited by: WONGERCHI at: 5/20/2009 (11:21)
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If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
I have been doing more leg work in the gym since Christmas and our average speed (DH and I ride a tandem) has gone from about 13 to 16.5. By the end of the summer we hope to have it up to 18. Other than the gym work, we ride, lots. People love to draft tandems, but rarely will they pull, so we are usually doing the pulling. The secret for a century is to pace yourself. I am really good for 60 miles, but somewhere around 75 I fall apart and it really isn't fun anymore.
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Fitness Minutes: (154,219) Posts: 20,412 5/19/09 6:17 P
its a lot easier if you ride with a group and take turns pulling. if you do it alone it is a lot tougher! i did a non organzied ride with 3 other people for 85 miles we averaged around 15 mph. it was a flat to rolling hill course, but a very windy day. 4 of us headed out and 2 of us did the entire ride.
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Fitness Minutes: (154,219) Posts: 20,412 5/19/09 4:40 P
Well I think you are amazing to be able to do a century in whatever amount of time it takes. I am older and live in Colorado with hill climbs always part of my rides but it takes me 2 hours to ride 20 miles...sigh and I have never done a century.
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I need a little inspiration. I just rode a century on Sunday and it took me 8.3 hours with an average speed of about 12.3 mph. I did this same ride last year in the same amount of time. I am so discouraged! On shorter rides, even those averaging 40 to 50 miles, I can go an average speed of 14 to 15 mph. I feel like everyone is faster than me even though I train, try to eat enough, and take rest days. Any ideas from others would help or even just a word or two that I am doing o.k. even though it took me 8 hours on the bike (over 9 if I include rest stops)! Thanks so much!
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