Bester Posted September 9, 2014 Posted September 9, 2014 I need some advise on the "final stage" preparing for the k2c. I've been doing some longer distance rides over weekends (70 - 100km) for the last month or so, and tried to get at least 4 or 5 other rides in during the week, ranging from 20 to 40 km, some of them with some decent climbs. I'm by no means fit as can be, but I'm not bad. What is the best way to prepare during the time remaining - should I ride shorter distances with climbs every day up until the 20th, or do another long distance next weekend (with climbs?)? Any advise would be appreciated.
MeridaHFS Posted September 9, 2014 Posted September 9, 2014 Not to Hi-jack your thread but if someone can also advise us on how to prepare for K2C eating wise it would be cool! Bester 1
CleatsnCleavage Posted September 9, 2014 Posted September 9, 2014 No idea what level of cyclist you are, I am training for my first DC so have been doing long road rides. My cycle trainer has me doing 4x 1 hour cycle sessions this week, I'm riding an 80km marathon on Saturday, then next week programme says gym work monday, and an hour's ride on Tues, Thurs and Sat at various zones. You should rest two days before a race and activate your muscles with an easy ride the day before. My two cents.
Nick G Posted September 10, 2014 Posted September 10, 2014 K2C mtb is cold in the morning, but 30 minutes into the cycle and it gets incredibly hot so don't take any food stuffs that will melt.Ideally (and depending on how u carry the food) a good USN bar / the small "Race Food" (5 x small noughat bars in a box) or mix ur fav type of peanut with cranberries (for sweetness) in a jiffy bag and there u go....... Smurfy 1
Guest Smimby Posted September 10, 2014 Posted September 10, 2014 Training now is like trying to study the morning before an excam......nothing is going to improve so best is to try and maintain your current fitness and then start tapering. Ride as you were doing during the week, at least one day intervals and on Saturday do a hilly ride and spike the HR a bit but don't ride to long....like 3-4 hours Sunday do a 2-3 hour LSD high cadence and max HR 70% (that is MAX, so NEVER go over it during the ride) Monday = RestTuesday = 1-1.5 zone 2 MAX, hour with ONE 2-4 min in Zone 4Wednesday = RestThursday = 1 hour zone 2 MAX with one 4min zone 4Friday = RestSaturday = 45 min-1hour 2 x 1min zone 4Sunday = enjoy it!!! I take this on my ride 3 Energy bars and one GU/Gel (for the last climb)1 bottle of 32 GI1 bottle water. At water point, I fill up water and one the other bottle half coke and half water.If you are looking at 5 or More take some Real food. Banana, and a sandwich or two.....Peanut butter and jam.... CleatsnCleavage, Skubarra and Smurfy 3
eddy Posted September 10, 2014 Posted September 10, 2014 I take this on my ride 3 Energy bars and one GU/Gel (for the last climb)1 bottle of 32 GI1 bottle water. At water point, I fill up water and one the other bottle half coke and half water.If you are looking at 5 or More take some Real food.Banana, and a sandwich or two.....Peanut butter and jam.... Eating greal food is good advice but I think that unless you are going for the win, just grab something to eat at some of the water stations. There is real food (baby potatoes, bananas, apples, etc) and sweets. Also Coke and water. Also a good vibe. Take a Gel or two for the end if because you need it.
Guest Smimby Posted September 10, 2014 Posted September 10, 2014 But it is a downhill race??It is, very much just one small bump at the end....
Musketeer Posted September 10, 2014 Posted September 10, 2014 But it is a downhill race?? To quote a friend of mine... climb, pray and hold on for dear life... repeat until you reach Knysna Smurfy 1
Smurfy Posted September 10, 2014 Posted September 10, 2014 Training now is like trying to study the morning before an excam......nothing is going to improve so best is to try and maintain your current fitness and then start tapering. Ride as you were doing during the week, at least one day intervals and on Saturday do a hilly ride and spike the HR a bit but don't ride to long....like 3-4 hours Sunday do a 2-3 hour LSD high cadence and max HR 70% (that is MAX, so NEVER go over it during the ride) Monday = RestTuesday = 1-1.5 zone 2 MAX, hour with ONE 2-4 min in Zone 4Wednesday = RestThursday = 1 hour zone 2 MAX with one 4min zone 4Friday = RestSaturday = 45 min-1hour 2 x 1min zone 4Sunday = enjoy it!!! I take this on my ride 3 Energy bars and one GU/Gel (for the last climb)1 bottle of 32 GI1 bottle water. At water point, I fill up water and one the other bottle half coke and half water.If you are looking at 5 or More take some Real food.Banana, and a sandwich or two.....Peanut butter and jam....DONT FORGET TO TAKE YOUR SPARE TUBE. :whistling:
Guest Smimby Posted September 10, 2014 Posted September 10, 2014 DONT FORGET TO TAKE YOUR SPARE TUBE. :whistling: Will you carry it for me?
Carmichael Posted September 10, 2014 Posted September 10, 2014 Ja so why the worry? Pack the knee guards and take the heavy bike to get the most speed, maybe you can free the last uphill??
Smurfy Posted September 10, 2014 Posted September 10, 2014 Will you carry it for me? , on one condition. You only need it ontop of Simola.
LongDonkey Posted September 10, 2014 Posted September 10, 2014 So far everyones advice is MUCK, well for me anyway..... Doing the Dr Evil before. Tuesday :Long spin classWed, rest day cos i am flying.Thursday : 70 km with 1320m ascenrt Friday : Calm day : 80 km, 1650 m ascent Sat : Push real hard : 50 km 900m ascent Sunday : Bleed Dr Evil website says i should ride like a maniac..... they claim new research says so, ......so i guess it must be true. Smurfy 1
Selous Scout (aka LegTrap) Posted September 10, 2014 Posted September 10, 2014 "Training" should now really be done.Do NOT underestimate this race,it is long and has lots of climbing,the downhills are over quickly and you start climbing again. It can get terribly hot so make sure you stay hydrated.There is plenty of good food along the way so take a few gels and/or bar's with. Smurfy and Marlene14 2
Curbie Posted September 10, 2014 Posted September 10, 2014 So far everyones advice is MUCK, well for me anyway..... Doing the Dr Evil before. Tuesday :Long spin classWed, rest day cos i am flying.Thursday : 70 km with 1320m ascenrt Friday : Calm day : 80 km, 1650 m ascent Sat : Push real hard : 50 km 900m ascent Sunday : Bleed Dr Evil website says i should ride like a maniac..... they claim new research says so, ......so i guess it must be true.see you at Dr Evil Too Tall ... you'll know me by the one attaching my 'pull rope' to your seat post
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