Undertrained for 94.7

[Rich990]

Hi All,

 

Ive entered 94.7 knowing full well I'm undertrained.

 

Been off the bike the last six weeks after a fall off my MTB that landed me in hospital with broken ribs, shoulder blade, bruised lung and a big concussion.

 

Fitness seemingly flew out the window!

Did 30ks at the cradle on Saturday and it was a sufferfest!

 

 

So now I need the hub's help - how can I get to a place where I can finish in hopefully under four hours, over the next 8 weeks?

 

Also, I entered my wife to the race so we'll need to train together - she's probably fitter than I am at this point.

 

Thanks!

[AdamA]

45 minute intervals,  3 times a week + 4 hour ride on Saturday or Sunday

[Vetplant]

My personal, non-expert advice: Get on your bike at least 3 times a week and do short(30min to 60min), hard sessions. The 947 is known for it's hectic climbing, especially the last 20km always surprises me. So personally I would not spend any time doing long-easy rides.

 

Some options include:

• Normal spinning classes
• Powercycling classes. This is where they test your functional threshold power and your training intensity is constantly adjusted to that, so there is no loafing.
• Ride a killer uphill section close to your home. Eg. The Solomon Mhlango hill near my house is a great place where I can practice extended climbs. .

Remember to taper your training in the the last week or two to leave your fresh for the race.

 

 

Edit: Spelling

[Rider3000]

not bad advice I see here... but I wouldn't be to worried about it as 8 weeks is enough !

[Veebee]

If 30km at the Cradle was a sufferfest then to start with you need to build your base again. Use a few weeks to build endurance, then start with intervals and hills repeats...

[Grey Hubs]

For starters, DON"T fall off your bike again!!!

I know how you feel. Been off the bike for 5 weeks because of flu...think I'll miss the 94.7 again this year.

[Long Wheel Base]

Suck wheel shamelessly.

[DIPSLICK]

get a ss, ride to every massage /water point /pub along the way you will be surprised how strong you can finish, by the second pub 4 hours will seem irrelevent

[Monark]

I second what Dips is saying.... just take it easy

[dave303e]

its only 94,7, you will make it to the end, it just may take longer than expected, train as best you can and just go for it, on the day a teaspoon of cement and you will be fine, just don't expect to be up with the racing snakes...

[Frosty]

Enter the Carnival City Macsteel National Classic - taking place on 6-Nov. Enter at http://germistonclassic.co.za

 

There's the option to ride 65km or 103km and only half the elevation gain of the Telkom 947 Cycle Challenge (for the 103km event).

 

It will give you an idea of your fitness/form with 2 weeks to go, under "race conditions". If you feel bad on that day, you will know how to approach the Cycle Challenge, including your water point strategy (if needed).

 

Edit: spelling

[eddy]

Hi All,

 

Ive entered 94.7 knowing full well I'm undertrained.

 

Been off the bike the last six weeks after a fall off my MTB that landed me in hospital with broken ribs, shoulder blade, bruised lung and a big concussion.

 

Fitness seemingly flew out the window!

Did 30ks at the cradle on Saturday and it was a sufferfest!

 

 

So now I need the hub's help - how can I get to a place where I can finish in hopefully under four hours, over the next 8 weeks?

 

Also, I entered my wife to the race so we'll need to train together - she's probably fitter than I am at this point.

 

Thanks!

 

 

How old are you, what do you weigh, how much riding had you done this year before your crash, how many years have you been riding, what is your best time for a race like 94.7?

 

These are all important questions to answer you in detail.

 

But either way, there is more than enough time to get fit for the ride, even if you plan to race it.

 

let us know.

[Long Wheel Base]

Enter the Carnival City Macsteel National Classic - taking place on 6-Nov. Enter at http://germistonclassic.co.za

 

There's the option to ride 65km or 103km and only have the elevation gain of the Telkom 947 Cycle Challenge (for the 103km event).

 

It will give you an idea of your fitness/form with 2 weeks to go, under "race conditions". If you feel bad on that day, you will know how to approach the Cycle Challenge, including your water point strategy (if needed).

^ THIS.

Great race, not to be missed. 

[rudi-h]

2-3 hour ride on a saturday

1 hour hill/interval ride on a sunday

25 minute run on a tuesday and a thursday

another 1 hour hill/interval ride on a wednesday

 

with two rest days and reasonably the cross training in there, this will take you ~5 hours a week and should get you fit quick without running a risk of over-training.  You'll want to do at least 2 longer rides closer to the time.  I suggest week 5 and week 6 (counting 1 to 8 between now and race day) where you should try to spend at least 80%-100% of the time in the saddle that you hope to ride the race in.  So maybe 3.5 to 4 hours rides on those weekends.

[shaper]

Am surprised you have lost so much fitness on a 6 week layoff that you struggled to do 30kms. The majority of scientific analysis says you would have only lost around 30% fitness and could be even less if you had been doing something else like walking

 

How far were you able to cycle before the accident without it becoming a sufferfest? 90kms or less as it sounds like that distance would be a sufferfest without the accident.

 

As others have said, intervals during the week and however far you can do at the weekends, weekends are not about how quick you can do them but about building endurance and time in saddle.

 

As for 94.7, forget about time and just ride and enjoy the vibe where you can, you will suffer less than trying to hit a goal of getting around in X number of hours!

[Rich990]

Thanks for all the advise, this is why the hub is awesome.

 

To answer a few questions that have been asked:

 

- How old are you? - 31 years

- What do you weigh? - 90kg (1.88m tall)

- How much riding had you done this year before your crash? - on the MTB just about every weekend this year doing about 15-25km per ride.  Did a bit of road bike riding earlier in the year but haven't been on it since April.

- How many years have you been riding?  Been riding regularly since Dec 2015.  

- What is your best time for a race like 94.7?  Haven't done this distance race before.  Did a 40 (1h30), a 50 (2h), and a 65 (2h28) earlier this year.

 

I'm no racing snake and just want to finish in a respectable time, while riding with my wife.  Ideally under 4hours. 

I think i might have a seeding from the races earlier this year, but my wife wont, so i'll be riding in the unseeded group aka in the heat.

 

I'd love to do the macsteel, did the 65k earlier in the year.  Its our 1 year wedding anniversary that weekend and we'll be out of town - so no bueno for that one unfortunately.