How much is enough?

[TNT1]

I was always told LSD = Long STEADY Distance

 

Correct you are.

 

 

Then I was told it meant something else entirely. Missed about 6 months of training I did...

[MaxUmis]

Never underestimate the importance of being well hydrated when you go for a long ride.

Lately I've started to make sure I take in plenty of fluids a day or 2 before a long ride and its made a big difference.

 

Also, I have found that the half juice, half water mix I buy at the Engen garage (3 hours into a 4 hour ride) gives me a welcome lift.

 

But I agree with the previous posts about doing longer distances when you train, than you intend to race, but at a slow pace.

 

And as a last note, maybe you're starting out to hard. Take it easier in the first 2 thirds of the race and you'll have legs left for the last third. "Take it easy" pace is almost always faster than "surviving" pace.

[TNT1]

Whoa! The OP hit Plato?

[TNT1]

 

And as a last note, maybe you're starting out to hard. Take it easier in the first 2 thirds of the race and you'll have legs left for the last third. "Take it easy" pace is almost always faster than "surviving" pace.

 

Spin now, so you can push later... I remember racing with Willie and co, and they wouldn't touch the big ring for the first hour. And Willie was a slogger...

[NotSoBigBen]

Spin now, so you can push later... I remember racing with Willie and co, and they wouldn't touch the big ring for the first hour. And Willie was a slogger...

 

Jackie Lester told us 'he who spins at the start will push the big gear at the end'

[TNT1]

Jackie Lester told us 'he who spins at the start will push the big gear at the end'

 

Coulda been worse, Norman woulda just switched you into the railings...

[NotSoBigBen]

Coulda been worse, Norman woulda just switched you into the railings...

 

luckily track was never my 'thing'

[Lucky Luke.]

LSD + TITS FTW

 

 

 

GRYB!

[Mads]

Thanks for all the responses!

 

 

How far do you train? For a 100km race, you should be doing a few 120km+ training rides at race pace...

 

Sjoe

 

 

the biggest difference in how long that takes to happen is the amount of training rides

I really think it's the conditioning of the body to perform and not the food intake that makes the biggest difference up to say 3-4 hours. Just eat a good breakfast

 

I try to never use GU's though. They seem to lift and drop your blood sugar rather quickly. I prefer the 32GI type stuff which seems to work fine.

 

And another huge difference is how you rest. Many of us ride and do gym and run and...and... and don't rest properly. Top athletes seem to work very hard, rest very hard. Wish I could!

 

My own 2p...

 

Yes, reading a few of the responses, I think it might be a wise thing to experiment with low GI. My normal diet is based on low GI and maybe the sudden High sugar spikes is not what my body wants? Will give it a try

 

 

Not sure I agree. You should be doing your 100km training rides at aerobic pace. "Race pace" during a training ride takes the "race pace" out of your legs for the race.

 

Then you should be doing interval training once a week (8 x 3min at 85% with 3 min rest, one week,alternating with 2 sets of 10 x 30 sec sprints with 30 sec rest and 3 minutes rest between sets). 45 mins to 1 hour.

 

The other weekday ride should also be an aerobic ride.

 

My wife has been doing this for 6 months and did a 3h20 Shova, on two rides a week.

 

Nutrition is important but not the reason you are doing 4 hours for a 100km race.

 

I do a similar training program. Not the same intensity - but I will eventually get there

 

 

If you want to do a 120km fast then you should be doing about 150km at about 70% of max effort (HR/power.)

Then like 2 weeks before the race you should do the 120km at race pace...

That prepares you more mentally than anything else but will assist with training of course.

 

Sjoe that is far. Dont know whether I will be able to ride that distances.

 

 

Seriously sounds to me like you have not done enough TITS.

You need to do base training, good LSD rides.

Once you have done these you can do some intervals once (maybe twice) a week, but never more, you need to wake up those fast twitch fibers that went to rest.

But without base and LSD, you will run out of steam and hit that wall so hard the plaster will peel off.

 

I started the winter with a whole lot of shorter distances on MTB. (20-40)March to July.After that I then slowly built that distances up to 80km over a period of about 2 months. Doing a long ride every weekend and sometimes a another shorter one the Sunday as preparation for the K2C and then the intervals etc during the week.

 

I thought I had a good base for the road season? I know it is a bit different but MTB and road in not worlds apart? Although there is a few here that would disagree with that statement

 

 

Just for Mads

 

TITS = Time In The Saddle

LSD = Long Slow Distance

 

 

Thanks

 

Spin now, so you can push later... I remember racing with Willie and co, and they wouldn't touch the big ring for the first hour. And Willie was a slogger...

 

Will definitely take this one home and give it a try. I do love the big gears.

 

Thank you all.

Edited October 17, 2011 by Mads

[Forthefun]

I posted this on another forum but think there may be some good wisdom from hear to so hear goes -

 

Can some one tell me if I had a food bonk on a over training bonk or both.

 

I had some berries,granola and pronutro with honey and skim milk.- my usual. Never had any issues on this

 

Went for a fairly hard MTB ride at 30 km commented to my bike partner how easy the hills that used to kill us seemed to disappear. My hear rate was low and on some inclines went up a bit. Nothing wrong

 

After doing a steep incline for about 7 km , my hear rate peeked at 105% for some time we then had a long ride back in the middy heat about 31'c

 

We ran out of water and found a tap to rehydrate.it was hot

 

After 39 km my hear rate was low, it would not move up much and when it did it was with great exertion. BUT I felt like death , proper drop tired.

 

My legs were like jelly and I felt like I was going to drop. I managed to get back to the restaurant 50km and had to lie down and have a coke.

 

Symptoms

Weak, real weak !!

Pale

Sweaty ,clammy skin

Migraine

Sore back of neck- was hard tech ride.

Took us about five hours in sadel so pace was slow

Only had a gel

Had one bottle of energy powder with cretin.

Drank about 1,8 liters water.

age 48

 

My hear is good

My Polar which I don't trust to much, notes me as elite fit!!! Lol .

 

 

Had a coke and a few sips of recovery drink , one hour later was fine but very tired. A bit stiff.

 

 

What went wrong , I never felt like this and have done much harder rides and races !!

 

Actually it has put me of riding for a while and I got my fist 94.7 next week- Eeek!

 

I done some mtb 40 and mtb 50 km races and night races and had good times. Most I ever ridden is 73 km MTB at Northans, it was a easy.

 

I have been training very hard , with gym, swimming and spinning and rode last weekend about 58 km -Mtb . Only had rest day Friday.

 

My polar notes a five to six day rest period now.

Edited by Forthefun, Today, 22:29.

[Sidewinder.]

Whoa! The OP hit Plato?

 

Right in the socretes...

[DJR]

Seriously sounds to me like you have not done enough TITS.

You need to do base training, good LSD rides.

Once you have done these you can do some intervals once (maybe twice) a week, but never more, you need to wake up those fast twitch fibers that went to rest.

But without base and LSD, you will run out of steam and hit that wall so hard the plaster will peel off.

[Jaco-fiets]

Eat a good carb rich meal the night before (the meal that really counts). Have a bowl of oats for breakfast. Maybe a banana on startline and 1 gu every 40min in race (if you have 50g of carb drink in one of your bottles, that will sustitute the 1st 2 gu's). Don't think you need anything more than water in the race then. If you know the race will exceed 3hrs you can have a energy bar or 2 in the race as well. One maybe on 1hr and one on 2.5hrs.

 

You need to experiment because race nutritional differs vastly between people. There is no recipe just trial and error

Edited November 11, 2012 by Jaco-fiets

[Forthefun]

Thanks for info. I am good for 75km MTB and after that could have done another 70km. BUt Saturday was different. I will also have some food with me next time.

 

I suspect it has been my hard core training on my body, no rest from last week Saterday, training every day except Friday .Nearly six days in a row. My legs were tired to begin with but Sunday 94.7 wil be acid test.

 

I am resting till Thursday and will do a light spinning class with a 20 lap swim.

[SeaBee]

Back to eating/fueling - from what I understand your gut cannot properly digest solids at race intensity after about 90 mins. That's why I eat one bar early on (and something beforehand, for sure!) and only gels, energy drink and water after that.