Double century training plan

[Skye]

 

so i have my 1st week of base training behind me....thx for the info Foe Fighter

1st time i'm working with a structured training plan

i was planning on buying me new shoes' date=' but i saw that i seriously need a new pair asap....any suggestions??? i'm looking to spend up to 1k

need to get me another carrier also after selling mine some time ago

[/quote']

 

What bike rack are you looking for

 

[andre_ct]

prob a holdfast...3 bikes

[Velouria]

Shoes - can't really go wrong with Shimano, Specialized or Sidi

[Guest colonel]

Yip Shimano rule.

 

 

[nate]

Like what's been said... You need to build a good base. Stamina is a vital part of training for an event like the Double Century. SO, time in the saddle at high cadence. Pretty much stay off the big chainring. I use a 42 small blade and use my 17, 19, 21, 23 on the back most of the time when doing my base training. A good guide I think would be to ride on a nice light gear at an average of about 25-27km/h over distances of 100km+ (depends how fit you are though) But the key is to build that stamina base - time in the saddle at high cadence.

 

And remember that the Double Century is a team event, too many people miss the spirit of it being a team event. So you Have to train with your team... You wouldn't want them to leave you behind after 50km alone, in what will feel like the middle of nowhere... I've seen that happen and can only imagine that it must be the worst thing... Train as a team, ride as a team, finish as a team and enjoy the ride...

 

I've posted our training rides schedule on my blog, http://nathanravens.com/cycling/double-century-training

 

 

 

[andre_ct]

The question i'd now like to ask is....am i on track REALISTICALLY.....

 

with the not so great weather recently, i've trained where possible. i have no doubt i'll be ready for the DC, but which team i should be in is my concern....

 

there's a 'racing' [6:30 target] and social team [prob 8hrs target] but i think i'm gonna be in the middle of the require fitness levels

 

at the moment i'm training between 70-100kms, having done a 76km ride in 2h45 on wednesday by myself....

there is a scheduled 110km ride for tomorrow, so i'll see how the legs feel after that, but i know that i got a bit of climbing work to do still

 

realistically, do i have enuff time to get fit enuff for a 6:30 time? and i dont just want to be hanging on for the 200kms and not be able to work

[nate]

Andre, have you done any riding over 160km? There is a HUGE difference between doing 100km fast and doing 200km, even slow... The key, in my opinion, is to work on stamina. For an endurance ride like the double century you want to be able to ride at a steady, comfortable pace for an extended period... So your preparation for this event should be long rides, Hours in the saddle at a comfortable pace.. you should feel good when u get home and the next day you want to feel that you can do another long ride at the same comfortable pace... I'm not saying you should ride the next day, just saying that you should feel fully recovered the next day... that's when you know that you not over-training.

 

If you do want to push it a bit.. rather push yourself a bit on your return trip during training and cruise from about 5 - 10km before you get home so that you can cool down and recover better...

 

As for whether to ride in the race or social team.. the aim of the DC is to start as a team, ride as a team and FINISH AS A TEAM... that is something too many teams get wrong... It's not so much about how fast you can do it, it's about enjoying the day with your team and working as a team to finish as a team.. trust me.. it's ALOT more enjoyable... Unless you have been riding 300km during the week plus 150 - 200km on the Sunday/weekend then I'd suggest you do your first DC with a social team and enjoy the ride with your team and not get left behind alone in the middle of nowhere... cause I've seen that in the past and it's not pleasant for the guy being left out on his own, especially when there's 100km to go.... Unless you are confident that you can race for 200km to finish in 6h30min...  work out the average speed and decide whether you can in fact maintain that average speed over a distance of 200km+

 

what was your Argus tour time?