Last minute training 94.7

[26er]

Hi guys, 

 

I am registered for the 94,7 this year.

 

Last year I tore the ligaments in my foot 2 weeks before the 94,7 so I did not ride it and I fell out of tune with cycling slightly, 

 

I haven't done any races this year, just a couple of 100 km training rides, The last ride was probably 3 months back 

 

I do a twice a week spin session at the gym, and general weight exercises.

 

 

 

My last 94,7 was in 2016 with a time of 3:40

 

Any thoughts as to how I can train for next months ride/race with only 35 days to go? 

 

Thanks

 

Yours sincerely

A stressed out cyclist

Hi,my suggestion would be to try put in a few long distance rides

For the next 3 weeks over the weekends with 1 hour rides every second day in between during the week(starting Tomorrow)

Don’t go too high on the intensity

Week 4 try upping the intensity with 20% less distance

Week 5 taper by having distance halved from your week 1-3

With same intensity as you did week 1-3

I hope this makes sense..just my suggestion

[26er]

Hi,my suggestion would be to try put in a few long distance rides

For the next 3 weeks over the weekends with 1 hour rides every second day in between during the week(starting Tomorrow)

Don’t go too high on the intensity

Week 4 try upping the intensity with 20% less distance

Week 5 taper by having distance halved from your week 1-3

With same intensity as you did week 1-3

I hope this makes sense..just my suggestion

Oh and good luck

[Frosty]

you still have a few hours to enter for this - http://www.cycleevents.co.za/road-events/18718/#more-18718

Entries may stay open a bit longer than 21:00 tonight.

[cas247]

Thanks gents, I am more hopeful 

[Jaws677]

Few of us doing Cradle ride on Saturday

6:00 am from Riverstone lodge

 

60km

Dikwiel mountain bikes

 

 

Speed will be sloooow.

Suffering will be high.

[scotty]

Little over a month to go, done plenty of 100km plus training rides but no long distance races since last years 947. Carnival 110 km race will be my next big one. 

[Jaws677]

So result from my experiment:

 

 

 

We ended only doing 40km as my partner is a bit unfit.

 

After comrades I took two months off.

 

For the last 4 weeks I have run 10km every weekday morning.

 

The last time I touched my bike was last years 94.7

 

---

The 40 km was breeze with an average speed of 21km/h my average heart rate was in the low 120bpm I had to push hard on the hills just sweat a bit.

 

So if you are run fit cycling is no problem.

 

( The only problem is my assbone is very very tender)