Etape Caledonia 2010 - Help !

[firvulag]

Hi,

I entered the Etape Caledonia for 2010 earlier this year and I'm looking for some training adivce. Google is a bit overwhelming in the results it gives. I'm particularly interested in advice from people who have done the event but are not shall we say, natural athletes or racing snake thin (modesty prevents me from mentioning my weight but at the moment but its a lot).

I've done endurance events before (10 more Moray 10 hour MTB this year, Merida MTB marathon in Aviemore). In both events I was going for survival more than anything (more a v sign to cancer than anything else - 2 3/4 years all clear - so dont worry about doc checkups to do this I get lots).

I went out with the local CTC a few times this year I can manage 40-50 miles no problem and my longest ride with them has been around 70 miles and I was fine (had to work on the hills though). Avg speed was circa 12mph but I found I can cruise at a higher average depending on who I'm with and the terrain. So with work to improve a bit from this I know I can manage the distance.

I usually commute 2 - 3 times a week (13 miles round trip) plus squash (low end team competitive) plus something at the weekend.

Training plans (which involved commuting, weekend rides and squash) have been messed up by illness, other commitments and a very badly torn calf muscle in Nov. The plan was to retain summer fitness and build a really good base ready for serious prep in Jan - I feel I've lost 2 - 3 months and a lot of my summer fitness so am a bit worried. Sods law says its now thick snow and ice just at the time when I'm off work and able to get back on a bike.

I am just back to very light training as of today (40 min Gym bike to test the leg) but will be able to ramp up the bike work over the next 2 weeks (as per physio advice - although it will be much much longer before I'm playing squash full on again). Hopefully the weather will improve soon so I can get some proper miles in on a real bike (a turbo at home unfortunately is not an option).

For previous endurance events I've simply done more riding in the 3 months before. I recon I need to prepare a bit better for this event and as I've said I've now lost a couple of months.

I ride a giant OCR 3 triple - no plans to upgrade it except perhaps to fit an 11-28T cassette to match my winter bike/commuter as I struggle with the OCR on very steep hills. Why upgrade the bike any more when losing a few pounds will have the same effect and be better for me (besides I need strudy wheels). I also have an HRM which I probabaly could do more with.

I'm fine on short periods of high exertion but need rests between and I'm fine on long periods of low-medium exertion. I grind up hills (gravity is my enemy).

Success for me this year would be survival i.e. coming in just ahead of the broom wagon.

I've seen a lot of the basics on the web and in C+ buts its hard to sort the wheat from the chaff and distill a simple plan from it.

So I'm looking for any simple adivce /training plans / books to follow that will help get me round and navigate the masses of different advice out there.

In short what worked for you ?

P.S. On nutrition
- Weightwatchers online has been taking care of the weight loss side of things this year and is working
- On short rides I use water / lo cal juice
- Long rides I take High 5 in one bottle and High Five Zero in another plus cerial bars eaten in 1/3s (+ high 5 caffeine gels for emergengy) - seems ok for up to 70 miles - tired but no sign of bonking (been there once hiking its no fun)

Cheers

D

 

[TechMech]

I've entered the Etape for the first time as well, and I don't mind saying that I'm 17st + change

I'm going to be riding my Boardman Hybrid, and would hope to post a decent time somewhere between 5h 30 and 5h, anything sub 5h is a bit of a pipe dream but would be amazing.

Last year I rode a 41m route several times and averaged between 14-16mph, so all I've got to do is double it!! Ha ha! And get fit again after the winter lol

Anyway, as for training, I'm not sure if you've seen this already, but on the Etape site is a good example of what a lassie did last year to compete. Here's the link http://www.etapecaledonia.co.uk/Georgie-Thompson.html

I'm going to try and follow a similar training schedule and would like to cycle the course at least once before the day......just as soon as this bloody snow melts

 

[magnatom]

Hi!

First off, well done on beating cancer!

I've not done the Etape yet (I am doing it this year), but I did the Trossachs Ton last year (100 miles obviously). Looking at my blog (see below) I started training for that about 4 months before hand. Until then the most I had done was a couple of 40/50 mile rides and I commuted 10 miles 5 days a week.

So considering it sounds like you have good base fitness I would expect you to have no major problems getting prepared for the Etape C.

Also riding in a group increases your average speed somewhat, so you might even be surprised.

When you are able, get out on the bike and aim to build up to 50 mile training runs, which include some hills. If you can do this before the Etape C, then you'll not have any problems, IMO.

Good luck and maybe I'll see you there!

 

[magnatom]

I'm going to try and follow a similar training schedule and would like to cycle the course at least once before the day......just as soon as this bloody snow melts

Psychologically, I think this is a good idea. At the very least try and do a route that takes in the bigger hills of the route. That way, you know what to expect and you won't have any surprises. I hear Schiehallion isn't too bad. Apparently there is a short sharp climb near the end, which is the one to look out for.

 

[TechMech]

Psychologically, I think this is a good idea. At the very least try and do a route that takes in the bigger hills of the route. That way, you know what to expect and you won't have any surprises. I hear Schiehallion isn't too bad. Apparently there is a short sharp climb near the end, which is the one to look out for.

My mate across the road from me has entered as well, so we're both going to go up and have a reccy about the route in the new year. It's really just to get an idea of the route and see what we're dealing with on the day.

He's entered the Trossachs Ton for next year as well, but I'm going to wait until I get out on the bike again before I decide whether to enter this or not, as I don't think there's any danger of that event filling up too quickly, is there?

 

[Noodley]

Dinnae worry aboot hills. There are a few but nothing to get worried about. Build up the distances, work on some speed work on shorter routes, mix your training, have fun, and..........I'll see you there

I've been off my bike for several months now for one reason or another, but I hope to be back again before too long.

 

[Noodley]

P.S. if anyone fancies a CC meet-up to ride all or some of the route pre-event let me know as it would be a good opportunity to meet people There seems to be a lot of CCers riding the event this year, but it'll be hard to meet everyone on the day.

 

[Scoosh]

P.S. if anyone fancies a CC meet-up to ride all or some of the route pre-event let me know as it would be a good opportunity to meet people There seems to be a lot of CCers riding the event this year, but it'll be hard to meet everyone on the day.

... yebutt we'll all be so distinctive in our CC shirts etc ... or will they be hidden under the jackets ?

I do like the idea of a pre-event ride around the Lochs. Not for setting a 'time marker' but for a recce and "so that's who you are !"

 

[LeeW]

Don't forget that there will be lots of groups of riders in the etape, tagging along with a group will allow you to go faster than you would if you was riding solo at the same effort. If you can do 12mph average solo then you maybe able to do about 14 in a group at the same effort.

 

[magnatom]

P.S. if anyone fancies a CC meet-up to ride all or some of the route pre-event let me know as it would be a good opportunity to meet people There seems to be a lot of CCers riding the event this year, but it'll be hard to meet everyone on the day.

Good idea. I will be heading up the day before, we could meet up in the afternoon for a gentle warm up ride (I stress the word gentle!).

 

[kfinlay]

Good idea. I will be heading up the day before, we could meet up in the afternoon for a gentle warm up ride (I stress the word gentle!).

We should all need to head up there the day before (or maybe the friday) so we can register and get our timing chip, so this would make for good chance for a recce ride either all or part of the route. I plan on going up sometime in April too as I'm not too far away in Fife.

 

[Scoosh]

I think Noodley was thinking more along the lines of going up a month or so before, rather than the day before ... but I may be wrong.

My preference would be for a month or so before - more time for (panic) training , socialising , getting tips etc.

 

[magnatom]

Ah, I was thinking it was a gentle pootle around the area taking in a few miles then a couple of night before beers. Just a couple, no more!!

 

[Scoosh]

Ah, I was thinking it was a gentle pootle around the area taking in a few miles then a couple of night before beers. Just a couple, no more!!

WHAT !!! A "couple of night before beers" before such an event as the Etape Caledonia ???

What'll ye be having before going to Blackpool, then ??? (other than a sair heid ?? - and kittens )

 

[magnatom]

WHAT !!! A "couple of night before beers" before such an event as the Etape Caledonia ???

What'll ye be having before going to Blackpool, then ??? (other than a sair heid ?? - and kittens )

In my judo days, it was obligatory to have a 'few swallies' the night before competitions. One competition we always went to, was over two days. On the second day everyone fought better. We all felt so bad, you made sure you won the fight quickly so you could get off the mat to be sick!