Improving fitness for a sportive

[koro]

Hi Koro I think 2x 20 is a form of interval training ie ride your heart out for 20 minutes get your breath back then do it again.

Would be great to have some company for a recce ride around the route sometime if we could get it together.

The routes are different this year due to predicted road closures due to windfarm constructions. The medio route only has one major climb now but its quite a long pull of about 13 miles up the Afan Valley from Port Talbot onto the Bwlch.

Yeah I`m up for that....

 

[Banjo]

Did some of the Dragon Route today. Started near Bridgend rode to Port Talbot then up the Afan Valley over the Bwlch down the Ogmore Valley around Llangeinor and back to where i started.

I wanted to ride up over the Bwlch from Port Talbot as I had only ridden it in the other direction. Its a gradual climb for the first 10 miles but not steep. I used the middle chainring until within a couple of miles of the summit when I dropped down into the granny combination.

Overshot the Llangeinor turning on the way down again had to do a U turn and come back up tro it.. Hopefully will be well signposted on the day or even marshalled. Another uphill drag up to Llangeinor then some tight hairpin bends down into the next valley.

about 40 miles in all with some good climbs,I think I have a lot of work to do between now and next June

Some pictures of the Afan Valley and Bwlch roadfs.

This disused Layby on the Bwlch is the second feed station.

 

[jarushby]

i have been regular cycling for about 2 years now i am pleased with my progress but want to up my speed a bit before I do the Dragon Sportive next june.

I did the Merlin 104 mile sportive which is a hilly ride. I did the distance ok and enjoyed it but it took me 8 hrs 45.

The Dragon ride is quite hilly ,I have ridden all the route before but not in one go so know what I am up against. I think I may opt for the 120 km medio route instead of the 200 km gran fondo which I know I could do but suspect it would take me over 10 hours.

I live close to the route so my plan is to ride the medio route soon as I get a chance, going round at a fairly gentle pace. Then do a succesion of shorter faster rides maybe between 20 and 50 miles each with similar climbs then after a month or two try the medio route again and note any improvement.I have time to repeat this cycle a number of times before the event.

Is this a wise approach? I know at my age and experience level I will allways be well back in the ride but want to be able to keep up with at least some of the groups that form and not Pedal in on my own the last 20 miles or so as I did in the Merlin.

Any advice would be appreciated.

Give me a shout if you want a riding partner when you pace the course.

 

[lukesdad]

Go on then, give me a shout when your going........

 

[lukesdad]

Put it on the rides thread Banjo, and you could also let the whingers on the sportive rip off thread know as well.

 

[Banjo]

Crikey anyone else wants to join in we will need marshals and feedstations .

Seriously though it would be great to have some company but I cant do it in November as i am working lots for the next few weeks will try and sort out a day after that and let everyone know.

 

[potsy]

Banjo,just a thought,but maybe you'd do it quicker if you didn't keep stopping to take pictures

 

[jimboalee]

Banjo,just a thought,but maybe you'd do it quicker if you didn't keep stopping to take pictures

Giving it some jip and stopping a few times is 'interval training'.

Giving it some jip and stopping fewer times is 'progressive resistance'.

 

[Banjo]

Banjo,just a thought,but maybe you'd do it quicker if you didn't keep stopping to take pictures

My cunning plan is to not take any pictures on the day thus giving myself loads of extra time

 

[jimboalee]

Giving it some jip and stopping a few times is 'interval training'.

Giving it some jip and stopping fewer times is 'progressive resistance'.

Giving it some jip and not stopping at all is 'Ready for the event'.

 

[craigwend]

C+ / bike radar has some reasonable articles that will suplement the good advice on here

e.g. http://www.bikeradar.com/fitness/article/bikeradar-live-kick-start-your-sportive-training-20340

Found it useful for my 'once a year sportive' particuarly for hills (I live in the flatlands) & fueling - as in 'get used to your drinks' a few weeks before the ride etc.