New ish Rider advice for century

[MLC]

Apologies for a long post

I stopped smoking & started cycling in May 2009 as a total newbie. I took to it fairly well and managed a 60 mile day ride by the end of August. All was going swimmingly until about October. Various things happened so I didn’t get out, I started smoking again and my fitness nose dived. When things settled down and I got out again for the first ride of the year (mid Jan) I really struggled - big time. Instead of taking the easier option of binning the bike I binned the fags (again !!) and set some challenging Goals but because I struggled so much on a 36 mile ride which I would have completed easily at the beginning of October my self belief has taken a bit of a knock so I am on here looking for some advice.

So the goals (and the point of my post):
July London to Southend as a precursor to popping my century cherry at the end of August in a 160km Audax (completing the century was set as a goal when I started riding last year)

My riding is CTC type riding so longer rides but slower pace (about a 12.5-15 mph average) and last year apart from the odd ride here and there Sunday was my only riding day. Racing does not really appeal although I may try a TT or two this year but that’s going OT.

I know zilch about training plans but I have attempted to plan one anyway all set out nicely on excel and it is as follows:

I have set a base weekly mileage target starting at 35 miles per week from this weekend. I have increased this base weekly mileage target by 5 miles every other week so by end of June the weekly mileage will be 85 miles and by August 100 miles per week. Last year I got out for an elevenses run with the CTC more or less every Sunday. A short elevenses run would be 30 and a longer 40-45miles. These runs will also form part of the weekly mileage allowance.
As well as the weekly mileage targets I have set a monthly target to complete at least one 40 mile day ride in Feb, 50 in Mar and so on which means that I have to complete an 80 mile day ride by the end of June /beginning July. This should be quite easy as it just means I get my pink slip signed and go out with the CTC all day on some Sundays. The 80 should also be a nice peak for the L2S and a good indicator for the 100 but these monthly rides will also form part of the weekly target and not in addition to the weekly target (naturally when on longer day rides the actual mileage will spike well through the weekly target)
I have Tapers noted for the week before the main events and will get out and spin for a few miles/few days the week before the events

Now the problems:
I have a time crunch I work in London mon-fri and get on the train at 7.45 am and would get home about 12 hours later.

Weekends are the only time I can realistically get a long ride in. I then have to balance time on the bike and time with the family. Sunday Mornings I have a pink slip signed though.

To counter the problems:
I can commute to the next station along my line which is 3 miles each way and I could up the mileage to say ten miles on the way back home fairly easily (to go above this I would run into time issues) this would give me up to 39 miles a week in the bank but realistically is this sustainable (subjective I know)

I can up the intensity of the commute and attack hills. There are numerous hills about some of these range from short sharp 250-1000 metres (long) to a less sharp ½ miler all within easy striking distance and indeed my commute has to go up some of these hills anyway.

Is my plan fit for purpose?
Is it enough?
If not enough could I put a longish ride in on a very early Saturday am say 25-40 miles (dependent on wifes/kids plans !!) and then have a back 2 back on Sunday doing 30-50miles or would 2 longer rides back to back not be wise?
Is this plan really achievable (I know this is quite a subjective question)
Will upping intensity on commutes really counter for lack of miles / bum on saddle time? My guess is no but it would be better than doing nothing.
If I set myself a weekly mileage target does it matter what permutation I use to get to the weekly target i.e. one week say 5 shorter rides another 2 long and so on dependent upon pink slip issuance/time.
Are the weekly targets sufficient (bearing in mind that I will be spiking out the tope of those base targets with some longer runs)
Has anyone got any tips on how to train for long endurance runs when you have limited time.

Has anyone actually managed to stay awake to get to this bit?

Thanks any help would be much appreciated

Jason

 

[Arch]

Hi Jason, and welcome

I can;t really say much about training, I don't do any, I just ride (CTC style) from one cafe to another....

But. Last summer I started logging my miles in May (remembered to put a new battery in the computer. Up to that point I regarded 30-40 miles as a nice day ride, but had done more while touring - 65 was my top limit, some years before.

First ride I logged in May, just shy of 70 miles. Late June, I did a century, I hurt, all over, but I did it - partly by not quite planning to - I had the advantage of being able to take all day (and I did!) and it not mattering to anyone to me if I did it. And 90% of the pain was my shoulders and bum, which can be sorted with bike fit etc - my legs felt a bit tired, but not until the last 10 miles.

So I think what I'm saying is, training plans are good, but you might be surprised what you can do. I know I'm not a smoker, but from what I gather you feel the benefit pretty quickly once you quit (and good luck with that!)

As to specifics - that ride to the station, do you mean it's three miles away, or 3 extra on some you do already? If only 3 miles, then it's very doable, I commute 3 miles each way one day a week (the other 4, it's only 3 miles total). It's a good way to clock up miles, and a good wake up in the morning and a good wind down at the end of the day. Do make sure the bike parking at the station is reasonably secure, and lock your bike well (two locks of different sorts are better than one).

Nothing wrong with a ride on Sat and then one on Sunday - that's what cycle touring is after all.

I think you have a positive attitude, I'm sure you'll do it. Preparation and training are good, but don't get too hung up on it. Everyso often, ride for the sake of it, for fun. If you miss a target one week, don't fret. You've done 60 once, ok, you had a slump after that, but you've got that in you, and if you can do 60, you can up it fairly easily. Even if you can comfortably do 40 or 50, it's a damn good start, and you might be surprised what you can pull out of the bag when you need it.

 

[accountantpete]

Hi Jason.

Personally I bike every day,although in the winter it's usually 10 miles or so,which mainly consists of doing reps up a variety of climbs - you can really develop the leg muscles in this way. Doing such short distances means you don't have to worry about rest days and your legs don't feel like lead weights as often.

I train at a pace higher than I would naturally ride over a longer distance and then come Spring begin slowing the pace slightly and increasing the distances-slowing down too much actually increases the energy required IMHO as roads that you have previously floated over now seem full of bumps!

Don't know what sort of bike you have but I'd look at getting the weight down to a minimum as this will help esp in hilly terrain.

good luck

 

[Spinney]

What Arch said...

I don't train for races, but did my first Sportive last year - 70 miles. Up until then 50 miles had been a big day out, and I'd clocked up one 60 miler before then. Within a month I had done my century (not many hills in it, mind!). As Arch said, the main pain was the bum! It seems that when you start, going from a 10 miler to a 15 miler seems a huge increase. Going from 80 to 100 isn't nearly as big a step - as long as you remember to eat and drink enough on the way.

You could try your commute (with the extra hills) once a week to start with - it all helps. As Arch said, don't beat yourself up if you miss a target one week.

Good luck!

 

[Titan yer tummy]

Dear Jason,

Well done for compiling such a comprehensive training plan. I have no idea whether or not its achievable but I think it is best to start with a plan and then adjust it if you have to make it fit reality.

Better though is your giving up smoking and going through it twice as well. On Saturday 29/9/1979 at 11:50 pm (a date burned onto my heart) I gave up cigarettes. I have never forgotten the agonies of withdrawal. It remains one of the greatest achievements of my life. You have had to do this twice and I know how difficult it must have been. Whatever happens on the cycling front I strongly urge you to hold your nerve and stay off the weed. I reckon it took me about 6 months to get past the physical craving and begin to feel the health benefits. Its definitely worth it.

Don't ever forget that you are not, nor ever again will be, a non-smoker; you are a smoker who gave up. And that is very different.

Years later I had a conversation with a heroin addict who was going through cold turkey. He was in a terrible state, but he confided that in the past he had also given up smoking and that had been far harder. I have never used heroin so I have no way of knowing whether or not he was telling the truth. But he really had no reason to lie.

All the very best

T y T

 

[Landslide]

I have never had any sort of training programme. I've only ever ridden bikes.

I think if you're riding regularly and you're comfortable on your bike then you're 80% there. I've heard it said that (assuming they're not riding a bike that's utterly uncomfortable) most people with a reasonable degree of fitness (i.e. they can cope with walking half a mile to the shops rather than taking the car) can cycle 50 miles with very little preparation.
If you're used to riding with others, I reckon that's worth another 10%. Keep riding, keep on going out with the CTC or other groups. It's amazing what riding in a group can do for your perceived effort.

That leaves 10%.
Get out on the ride. Realise that you've just ridden further than you've ever ridden before. Then, 50 yards further down the road, realise that you've just ridden further than you've ever ridden before. Repeat until you finish the ride. Don't forget regular stops for cake, tea, and more cake.

Enjoy.

 

[bauldbairn]

Welcome to the CC Forum MLC and good luck with the training program. -

 

[Debian]

MLC, I don't think you'll have any problems with what you plan, but there again, I've never trained either, I just ride whenever and wherever I can.

So you stopped cycling, took up smoking again and you lost fitness. You then gave up smoking again for which you are owed much kudos, that's not easy in itself!

Then you struggled on a 36 mile ride..... but you made it, so so what?. 36 miles is not a trivial distance and you struggled because you hadn't ridden for a while, that's all. I wouldn't take that as a confidence knocker, I would rather say - wow, I haven't cycled for ages but I can still manage 36 miles!

Just keep riding whenever you can, keep pushing yourself a little, you'll soon be back to 60 - 100 miles I have no doubt whatsoever.

 

[jimboalee]

Well done Jason.

Losing fitness like that; half of what you had over three months after only six months of riding from scratch HAPPENS. Six months of cycling is not really enough to build the muscles to a size where a three month lay-off will have little effect. You will find in the next three months you will regain your fitness and improve over where you left off.

Your plan looks perfectly achievable. Although, I might say, TTs are a different ballgame to Audax.

Upping the intensity, and riding up some hills will fire your legs up to build muscle, become more capillarised and will encourage your lungs to become more efficient, It will do your heart good too. Endurance is one thing, but strength is what good cyclist have.
Pushing yourself at higher intensity for short sessions causes the muscles, blood vessels, lungs and heart to improve. Good respiratory and circulatory systems keep the muscles aired and fuelled, which only helps for endurance.

Someone who trains for a seven day Lands End to John O'groats doesn't go riding 1400 km at a slow pace. He builds up over six months until he can do a 200 km Audax at the Max speed limit ( or faster and has to wait at the controls ). Then when it comes to the event, he finds the seven 200km days quite easy.

So, in a nutshell. With limited time available, get the training sessions to make your legs burn. You will get stronger, fitter and your ability to ride distance will follow naturally.

 

[beachcaster]

Good luck with the efforts to get fit again.......personally I am in a similar situation....snow on the ground.........freezing cold.havent been out for ages and I know its going to hurt when I do.
But Im going to get fit(ish) again starting in the spring and work my way up to bigger daily milage.
I wished I lived in a climate where I could get out all year round

good luck

barry

 

[MLC]

Guys,

Many thanks for all of your advice and encouragement

It seems that this is do able and I have a lot of time to prepare so I will start with my plan as a base.

Now the weathers better I will be out more sundays than I am not and I will start commuting to the next station along the line to add in that little bit extra (even though I only live a four minute walk from my nearest station!)

Will let you know of my progress periodically.

 

[Arch]

I wished I lived in a climate where I could get out all year round

good luck

barry

With respect... You do! Ok, I'm as guilty as anyone of looking of the window at the weekend and thinking, sod it, it's cold and/or wet I'll stay home instead of going out for a spin, but I comumute by bike every day, not far compared to many, but every day - I walked in on two days in the recent snow, and managed to ride the rest.

Ice is no fun, and nasty, it's true, but for everything else, it's just a question of clothing....

MLC, that extra bit of commuting will soon add up, it's a good idea. Three miles each way, 6 miles a day, that's 30 miles a week, just going to work! And because you have to go to work anyway, why not get some extra benefit from it?

Landslide, I like your thinking on the 'further than ever before' front, very good...

 

[Paulus]

Congratulations on the achievements you have made so far. As you have already got your mileage up to around the 30-40 mark, taking it up to the ton is not such a big step. Getting out at the weekend will continue to improve your fitness and as you have your rides planned for the year you have your targets. Don't think of 100 as twice 50, once you can do regular rides of that distance the ton is quite achievable. You will have to eat and drink on the move as well as any stops for tea and cakes you make on the way, but you will find that out as you build up the mileage over the next few months.

 

[arallsopp]

You know, there are quite a few I've met who rode their first century as part of a Friday Night Ride to the Coast. If you're in town on the Friday, why not stick around for the evening, then come down with us. Brighton and (part way) back would do it. The pace is conversational, and the company more than compensates for the extreme knackeredness

 

[Seamab]

I'd agree with Jimbo

Use your commute as intensively as you can - increase the length if possible and use the weekend run to get progressively more long miles in.

The long rides will get you used to time in the saddle and should bring any issues with bike fit to the fore before the event. The short/intensive rides will improve your fitness and should allow you to do the 100 miles quicker.