Double century training plan

[andre_ct]

hi all

 

so i've committed to riding my 1st double century this year...but i'm a bit unsure as to how to go about my training

my usual is to train alone starting out at +-45kms when totally unfit and move to 60km and then 75km. adding more hills the fitter i get.

i was never a fan of LSD rides but i guess i need to come to love it now?

 

anybody got some suggestions of a 3 month training plan for me?

probably need to look at being ready for a 7hr time

[Red Zone]

Train with your team, you want to know where you are in respect of your fellow riders. You need to be built up to at least a 150 km resonably hilly ride before the DC. PM me your email addy and I can email you my DC training program that I used for last year.

[Velouria]

 

Train with your team' date=' you want to know where you are in respect of your fellow riders. You need to be built up to at least a 150 km resonably hilly ride before the DC. PM me your email addy and I can email you my DC training program that I used for last year.

[/quote']

 

I hope you aren't expecting our team to train together Foe Fighter - we do secret training and rock up on the day and ride. Only the strongest survive...

 

[AuctionLamb]

one thing I would def do.....when spring racing start, try to ride for an hour or two after every race(take a 15min rest or so after the race)...gives you a good endurance ride

[fandacious]

AL : even after an elite race?

[butafly]

hi all

 

so i've committed to riding my 1st double century this year...but i'm a bit unsure as to how to go about my training

my usual is to train alone starting out at +-45kms when totally unfit and move to 60km and then 75km. adding more hills the fitter i get.

i was never a fan of LSD rides but i guess i need to come to love it now?

 

anybody got some suggestions of a 3 month training plan for me?

probably need to look at being ready for a 7hr time

 

my 2c

don't worry about distance.

time in the saddle at a speed that will get to the finish in 7 hours.

start with back to back 2 hour rides every weekend in Aug and then take it from there. suggest you ride a lot with your team. 

the route is probally the easiest DC route of all. the two big climbs are in the 1st 60 k's BUT the hardest part is the last 30k's with 3 drags of ?2.5 k's. so from mid Oct when you are doing your 1st 130+ ride finish off with a big climb.

 

[AuctionLamb]

 

AL : even after an elite race?

 

...ja...maar dan ry ek eers so uur na die race!!!

 

[gianni]

 

You need to be built up to at least a 150 km resonably hilly ride before the DC.

 

 

no need..you can do the DC on an 1-2 hrs every few days. It will hurt though :-)

 

[ZippIt]

one long ride (6/7hrs) three weeks before plus the spring funrides will get most ppl ready.

[Velouria]

 

 

AL : even after an elite race?

 

Come on Fan - Elite racing is only tough while you are still in the bunch, once you get dropped it is just like the DC - you and 3 other stragglers time trialing to the end... (well, that's my memory of elite races at least)

Velouria2008-08-08 05:30:32

[GIRR]

The question is do you want to survive the DC or finnish it well?

 

I've been doing a 160km ride every Sunday for a month now for base (race season is coming!) and can say you are going to be a broken man at the end of a DC if the longest ride you are doing is 75km at a time.  Getting in those long rides gets you used to spending long times in the saddle physically and mentally.

 

Otherwise riding an hour or two a day will allow you to finnish. Riding shorter rides more frequently is better than doing less rides but for longer.

[Velouria]

On a more serious note - don't think about distance - think about the time. Try to build up to a 6 hour ride. Just get your body (and mind) used to being on the bike for ages, and eating and drinking etc. Figure out what engery drink and food works for you.  Baby steps - the DC is still ages away. I reckon that if you aim to reach 6 hours in mid October the DC will be a breeze.

 

During the week focus on more high intensity riding (1h00 - 1h30 twice a week), with the long slow rides on weekends. And remember to rest and recover.

 

[Velouria]

Oh yes - everyone is probably starting to think about their DC training now, so try to get involved with a club in your area - it is much easier suffering with 11 other like minded individuals, and it passes the time as well.

[Guest colonel]

AL : even after an elite race?

Come on Fan - Elite racing is only tough while you are still in the bunch' date=' once you get dropped it is just like the DC - you and 3 other stragglers time trialing to the end... (well, that's my memory of elite races at least)
[/quote']

 

Or getting a free ride back with the SV chaseing group

[fandacious]

AL : even after an elite race?

Come on Fan - Elite racing is only tough while you are still in the bunch' date=' once you get dropped it is just like the DC - you and 3 other stragglers time trialing to the end... (well, that's my memory of elite races at least)
[/quote']

 

haha... ja... aint that the truth. Although.. that TT for the last 30km is pretty *** as well

[Nelms]

I have done the DC last year and i have just been riding a year so you will be fine dude!! and i'm a girl!! I did alot of hills during the week and long distances every weekend 180 - 210KM every saterday, so that your body can get use to riding long! It's also very inportant to eat during your DC trip, that was one mistake that i've made.  I didn't have any training program, i can't work with one! I just do my own thing.

 

I is a very nice route and i hope you enjoy it this year coz i am!!

 

What is your team's name???