Before I was training for the century, I sustained a stress fracture via marathon training and had been cycling as method of cross training. I currently, cycle 5-6 days per week, with my long rides up to 50 miles, i typically add 5 miles each week to this ride. I usually spend 2-3 days on stationary bike doing intervals and/or taking spin classes.
2007-05-05 03:58:45 · 7 answers · asked by aerin1119 1 in Sports ➔ Cycling
You are in good shape for it now.
The intervals and spin classes are o.k, especially if you enjoy them. I would suggest concentrating on longer sessions though. This will improve your aerobic base, which in turn will give you a better base speed.
What you will find once you start going more than about 60 miles is that you will "bonk out". This means that you have used up you bodies supply of glycogen. Long distance riding becomes more about nutrition and diet. Most people suffer on long rides only because they haven't eaten properly.
Best tips I can give you
Increase your intake of potassium and magnesium. This will reduce cramping and aid metabolism. Vitamin pills are o.k. but I prefer to get them from food.
Load up on carbohydrates a day or two before a long ride Have a largish breakfast the day of the ride. Wheat biscuits in skim milk powder is good. (mostly carbs and protein), Give yourself enough time to take a dump before you go though.
Eat something small and easily digestible every hour (or more often) I find energy bars perfect just stick half a dozen in your jersey and eat one each hour(slowly). Experiment because not everyone is the same. This will keep the glycogen topped up.
Drink plenty of water and mix in something like Gatorade but only about quarter strength. Full strength will make you sick. Again experiment if you need to drink more water weaken the mix even more.
2007-05-06 15:33:29 · answer #1 · answered by Glenn B 7 · 0⤊ 0⤋
You will be awesome, you will be surprised. Your Butt on the other hand is the thing to address. As far as bum comfort it is not how many miles you ride, it is how many hours you are in the saddle. Buy the best quality padded cycling short, don't scrimp. If you have been doing 50 miles I'm going to guess at about 80 miles is when you will start to notice things. But from the workouts you already do I'm sure the legs will be fine.
Remember to hydrate, hydrate, I have had a problem with that in the past, not drinking enough. I came up with a plan, whenever I would take a drink I would say to my cycling friend, drink and we both would, and when she would drink she would do the same and we both drank more water that way, sometimes you just don't think to drink enough times.
Have a great ride, be safe.
ps: A good thing to mention to all cyclist. If you do not have uninsured motorist coverage on one of your automobiles get it. If you are run of the road or hit by a car and they don't stop or they do stop and don't have insurance, your uninsured motorist insurance coverage will cover you because it was a motor vehicle incident.
2007-05-06 02:34:31 · answer #2 · answered by D'Artagnan 3 · 0⤊ 0⤋
You'll be in great shape. Centuries, like marathons, are more mental than they are physical. I did my first century while riding 3 days a week and running the other 2. I'd suggest a long ride of 80 miles (which you could probably do right now), and you're good to go for the full 100.
2007-05-07 13:57:36 · answer #3 · answered by Heather H 2 · 0⤊ 0⤋
You will be fine. In fact, you are probably in shape for it right now. The rule of thumb is that you can generally handle double what your routine normal ride is. If you are routinely riding 50+ miles, you are there. It might hurt, but you can do it. If I were you I would focus on miles right now. The spin classes are helping you maintain fitness, but right now you don't need speed work or intervals. You are going to need some long sustained miles. I would rather see you ride outdoors for an hour and half rather than go to spin class.
Keep in mind that on your century, you probably will not be sustaining the same pace as on your normal ride. You will keep a smoother and more moderate pace. You'd be surprises how far you can go.
2007-05-05 12:50:14 · answer #4 · answered by Jay P 7 · 0⤊ 0⤋
Yes - you should be in fine shape for that kind of distance. I did my first century this spring break in Penticton on the Iron-man road course, and had only been winter cycling/spin training twice a week for 2.5 to 3 hour sessions. The biggest part of cycling that distance (apart from the two mountain passes I had to go through on that route) is being comfortable in the saddle for that length of time. Penaten (or zinc oxide or Balmex) cream for diaper rash and sunburns is my secret weapon for saddle sores. The other part of doing that kind of distance is to be completely comfortable on your bike. A good bike shop will be able to do a proper bike fit to start you out, but you may still have to finely tune your position to get the optimum comfort for distances over 100K. Working in a group is a big help too - taking turns on the front makes the journey easier than doing it solo. Consider as well vehicle support from family or friend, or plan your route so that you can replenish water and food along the way.
2007-05-05 08:36:43 · answer #5 · answered by OlMacDude 3 · 0⤊ 0⤋
You should be all good for that ride.
2007-05-05 16:59:57 · answer #6 · answered by Madrider 4 · 0⤊ 0⤋
These guys basically said it all, you will be ready
2007-05-07 06:24:20 · answer #7 · answered by jffsbr 2 · 0⤊ 0⤋