Speed or distance focus when training for century?

[upandover]

Hi,

Havign started commuting (from nothing) at the end of June, I've decided to start upping my mileage, with the plan of riding the Exmouth Exodus next August. Perhaps something sooner if I get to that point first.

Lots of training time, and so I'm not worried etc. In terms of upping my game gradually though, I'm currently focusing on distance. I've gone from my commute (8.5 miles each way), to 13, 26, and 31 miles. Tomorrow I'm planning to ride a 40-45 miler to my parents in law.

The way I've been building up my speed has stayed fairly consistent, with real time average with short breaks coming to about 12.5 miles an hour. (My cycle computer shows 14.5ish on longer runs)

My question then, if I may be so bold - Should I be just focusing on distance (and maintaining my current speed while increasing distance), and taking for granted that I will get faster, or would it be beneficial for me to do some shorter runs as well, but aiming to increase speed as well.

100 miles at 12mph is 8h20, plus a longer break in the middle. I'm assuming this is too long!

Cheers

Steve

 

[Baggy]

Hello upandover!

I think your speed sounds about spot on.

I've ridden the Exmouth Exodus twice (and Chuffy and I manned the tea wagon this year ), once in 7 hours, and once in 9 hours of riding time. First time I was very fit and the weather was great, second time I was less fit and the weather was hideous!

My average time for 100 miles or thereabouts is about 8 and a bit hours of riding. If you concentrate on distance then you'll probably find that you'll speed up over shorter distances anyway.

Once you're up to about 80 miles you should manage the Exmouth Exodus with no problem as long as you're used to some hills. Hope to see you there!

 

[RedBike]

You will naturally speed up as you get fitter.
If you've got the time then concentrate on distance.

 

[andy_wrx]

You're heading into Winter now, the roads will be wet or covered in gravel and leaves, it'll be cold and you'll be wearing more clothes.

So if your speed starts to drop a bit, don't worry it's the season.
If you can keep it about the same, really you're speeding-up and will be flying next Spring...

 

[upandover]

Thanks Guys,

That's really helpfull. Of course we'll see what happens when I get to longer miles (40-45 tomorrow ), but hopefully the long time till august will help.

That's an interesting thought about winter Andy. Thanks. I'll keep that in mind, as I have been finding it harder, particually the 8.5 commutes, as I seem to warm up more fully after around 10 miles (even though i sweat and feel it after a few hundred metres!)

Cheers
Steve

 

[jimboalee]

Don't forget to eat. Post ride protein.

 

[jimboalee]

Hey, its funny you should say that.
There's an old saying "The first ten miles are the worst".

 

[Baggy]

Hey, its funny you should say that.
There's an old saying "The first ten miles are the worst".

Hmmm. I find that too. Heading out, thinking "oof, argh, blargh, gah I'm so unfit, is there a headwind, maybe I've not eaten enough, are my brakes binding?" and then it usually gets easier after about 10 miles...

 

[Joe]

I get it too!
Well, I have a higher heartrate for the same perceived effort during the first half hour-ish of my rides. I can't decide whether it's caused by the strong coffee I have in the morning, not being warmed up properly, going out at too hard a pace, or innacuracy from my HR monitor?
With the regards to the OP, aim for slowly building up miles/time on the bike at a steady effort level. Speed will come! They say it's best not to increase your mileage by more than 10% per week but just listen to your body.
You'll easily get there by August

 

[jimboalee]

Ten miles for me is about 30 - 40 minutes. In that time, I've shifted 300 - 350 kcals of glycogen. That's about as much as my blood contains so I'm processing naturally, albeit feeling exhausted.
When the blood glycogen is gone, fat synthesis starts happening, and for lypolysis, the body requires a bit of adrenaline.
With the adrenaline release, excercise seems easier.

You can deliberately stimulate the adrenal glands. Goosebumps are caused by the release of adrenaline, either by being cold, frightened or extremely proud of something you have done ( or are doing ).

A trick I used on the Land's End to John O'Groats for Marie Curie Cancer Care, was to sing the song on my Mum's musical box, which was playing when she passed away.
I was reminded WHY I was riding up a 14% in Devon.

10% physical, 90% psychological,,,,,

 

[yello]

Concentrate on distance and pacing yourself over the entire distance of the ride.

Pacing yourself is really important on longer rides, and surprisingly hard to do! I find climbs particularly difficult to do at reduced effort.

 

[upandover]

This is all facinating, and very useful.

I was looking forward to paying more attention to some of this stuff today, on my 45 mile ride, but unfortunately, my derailier mech broke of and got caught in my spokes about a mile in!

All ends well, as it's being fixed free of charge. I find myself chomping at the bit though.

I noticed in my last but one ride, that after two hours riding, I lost a lot of energy, which rectified quickly when I ate something. I'll have to pay more attention earlier in the future.

Cheers

Steve

 

[upandover]

That last post was me. I swapped username last week to a more no-descript one, but logged in elsewhere different by mistake.

Steve

 

[Baggy]

Ten miles for me is about 30 - 40 minutes. In that time, I've shifted 300 - 350 kcals of glycogen. That's about as much as my blood contains so I'm processing naturally, albeit feeling exhausted.
When the blood glycogen is gone, fat synthesis starts happening, and for lypolysis, the body requires a bit of adrenaline.

My gym instructor told me the same thing in relation to running - I used to fing the first 15/20 mins really hard and would then settle down quite comfortably.

Shame about the derailleur upandover Steve! There are some good threads here on eating and drinking on longer rides, but the rule of thumb seems to be little and often - drink before you're thirsty and eat before you're hungry.

 

[jimboalee]

Some people slip into their 'second wind' quite soon after feeling the effort increase. Some 'hit the wall' and have to push themselves until the Adrenaline cuts in.

Its something else to blame your Dad for.