Advice Ahead of 104 Mile Sportive

[Hip Priest]

Earlier this year, I signed up for the 104 mile Virgin Money Cyclone. I did the 63 mile route last year at a reasonable pace, and went on to do my first century with a couple of mates last November, so I felt it was within me.

However, the event is getting closer, and I'm feeling apprehensive. The route has almost 8000ft of climbing, and I'm currently feeling overweight and undertrained. The route also features one hill that I've never been able to get up without stopping (though I haven't attempted it for about 8 months).

So, with five weekends to go before the event, is it possible to get myself in shape for the challenge, or should I just sack it off and re-do the 63 miler?

 

[steve52]

just knock your average speed down a couple of mph and do the 100

 

[Hip Priest]

just knock your average speed down a couple of mph and do the 100

Cheers for the tip. It's the hills that are the problem, rather than the speed. I averaged about 14.5mph on my last century, but there was only 5500ft of climbing, and I still found it hard going on the hills. Though I did manage to get up them all!

I know I can get round the 104 miler, but I want to do it without suffering too much, or resorting to the 'walk of shame'. I guess I'm having a crisis of confidence. If I approach a big hill of 15%+, I tend to psych myself out on the approach.

 

[Scoosh]

Is it worth doing some hill training between now and then ? By this I mean, when going out for a ride, go to a convenient hill (I'd suggest not too steep) and do some repeats of it. Ride up, turn round, go down, ride up, turn round, ride down ... repeat till done.

Rest a day or so and repeat

It gave me a great psychological as well as physical boost when I did something like this.

 

[Hip Priest]

Is it worth doing some hill training between now and then ? By this I mean, when going out for a ride, go to a convenient hill (I'd suggest not too steep) and do some repeats of it. Ride up, turn round, go down, ride up, turn round, ride down ... repeat till done.

Rest a day or so and repeat

It gave me a great psychological as well as physical boost when I did something like this.

What sort of gradient / length of hill do you suggest? There are no shortage of hills to choose from round here!

 

[Scoosh]

Start with something around 5-6%, do a few reps and, if they are too easy, next time try something a bit steeper or longer.

Interestingly, I have often found that my second or third rep is faster than my first.

 

[ColinJ]

What sort of gradient / length of hill do you suggest? There are no shortage of hills to choose from round here!

Ride up the kind of climbs that you are worried about!

If you are only bothered about not suffering and walking the steep stuff, just fit lower gears. I was 50 pounds overweight and unfit the past few years but I regularly got up 15-20% climbs on my forum rides by accepting that I couldn't do them on the same gears that I used to use when fit.

My lowest gears for very steep climbs:

• Fit: 39/28, 39/29 or 30/23
• Less fit: 30/26
• Unfit: 30/28
• Unfit and 50 pounds overweight: 26/28

 

[ColinJ]

Yikes - I just recalculated - 60 pounds overweight!

 

[Hip Priest]

Ride up the kind of climbs that you are worried about!

I think I've been shying away from this rather obvious truth!

f you are only bothered about not suffering and walking the steep stuff, just fit lower gears. I was 50 pounds overweight and unfit the past few years but I regularly got up 15-20% climbs on my forum rides by accepting that I couldn't do them on the same gears that I used to use when fit.

I've always shied away from adding lower gears, purely for reasons of machismo, but at 16 and a half stone, I should probably consider it. Mind, I'm already running a compact with a bottom gear of 34-25t, which is pretty small isn't it?

Cheers all for the advice. I think what I need to do is go out and face the climb I'm most frightened of and see if I can get over it now (I'm fitter than I was last time I tried it). If I can get over it, great, I can include it in a few training rides and get fit for the event. If not, I can troop down to the LBS for a new rear cassette!

 

[ColinJ]

I've always shied away from adding lower gears, purely for reasons of machismo, but at 16 and a half stone, I should probably consider it. Mind, I'm already running a compact with a bottom gear of 34-25t, which is pretty small isn't it?

34/25 is a low gear for a fit rider, but it isn't that low for a heavy, less fit rider - I've edited my post above to show the gears I used over the years. When I was the same weight as you, I ended up using 26/28 which is only 2/3 of your gear!

 

[Scoosh]

34-25 isn't especially low ! You could easily go to 34-28 without attracting too many rude comments !

I changed from 34-28 to 34-32 on my audax bike - because I knew I was not as fit as previously, while planning my second crack at the Snow Roads 300k audax - but I'm an old git (though not overweight )

 

[Scoosh]

One thought slightly disturbs me ...

Why are we here, discussing how to assist you get up some hills ... when you should be out there, riding some hills ???



My excuse is that it's chucking it down around here ...

 

[Hip Priest]

Ha! That's my excuse too. Looks dry tomorrow though...

 

[Rob3rt]

I would say........... just get out on your bike and log as many miles as you can (within reason). When you feel tired and fatigued (so long as it is not too bad, a bit subjective I know, what I mean is, don't pussy out if you ache a bit and feel tired), not to worry, keep riding lots. Do this for 3-4 weeks, then slowly back down the volume but maintain the intensity in the week before your ride.

Take in a few hills to benefit your mojo!

It's a bit close to get all technical about it and I suspect you will do just fine regardless, just need to be busying yourself to convince yourself!

 

[MickeyBlueEyes]

Ha! That's my excuse too. Looks dry tomorrow though...

You should take the opportunity to get out in the wet too. You can't pick the weather on the day of your event... Having some rain time will benefit you should it be a typical British weather day. Good luck, have fun and keep us posted.