Grape escape from scratch

[Eugee]

Now I can all ready see people attacking me for even posting about this, but as I am pretty desperate with an ego on the line, so Ill go for it regardless.

Now while turning the tjops, beer in hand and the ladies in the pool we got into the same age old (might I add senseless) argument : Road VS Dirt.

To cut the long story short it ended in a bet. We got the laptop out and I entered the grape escape.

 

Now this is where I hope you can assist me. i dusted of my MTB and went for a ride on Saturday, I managed 67.27km (on road) with about 460m of climbing. But that was it don't think I would have made 70km if my life depended on it. So any training tips, advice or even just "you deserve whats coming to you" will be appreciated. I have one month, is this even possible?

[Shebeen]

just ride your bike

 

you'll be fine.

[Chubba]

that's funny dude! all i know is you are gonna hurt like a man recently incarcerated in Pollsmoor!

[Eugee]

haha, Thanks chubba, thats makes me feel a lot better. (kinda felt it after the weekend ride all ready)

[Eugee]

Not quite the responce I was expecting. Is this silent treatment for a naughty boy or is the situation so hopeless?

[DaLoCo]

I actually share your apprehension.

 

I also entered a race, the Herald VW race in PE this weekend, and I have only done about three weeks of so-so training after a 9 month lay-off. I worry for my backside and my hands.

[Mellow]

you are going to suffer lots and lots and lots.... it very hot that time of year.

day 1 should be fine

day 2 difficult riding - alot of effort riding

day 3 probably HOT and hard

 

this is a "bite off your arm, dont tell your friends and blame it on alchol" scenario. good luck tough

[Chubba]

Not quite the responce I was expecting. Is this silent treatment for a naughty boy or is the situation so hopeless?

 

The short but hard answer would be - ride 6 days a week, mixing climbing, intervals and endurance. Lots of saddle time. If you want to go extreme - twice a day!

 

Try these links, usefull info:

 

http://www.live2ride.co.za/cape_epic_guide/training.htm

 

http://fittrack.co.za/TrainingPlan/Mountain%20Biking%20Training%20Plans.aspx

 

http://www.cptips.com/index.htm

 

http://www.capepioneer.co.za/training.php?page=average_programme

http://www.capepioneer.co.za/training.php?page=intermediate_programme

 

http://lwcoaching.com/?page_id=159#4daysrpr

Edited January 31, 2011 by Chubba

[covie]

I hate fittrack its satan's tool, if i skip a day or two of riding it shows me how much fitness i have lost its a evil evil thing.

[Eugee]

thanks chubba, sounds quite hectic, but guess i did it to myself. In what ratio would you recomend toing the intervals, climbing and endurance?

[Chubba]

thanks chubba, sounds quite hectic, but guess i did it to myself. In what ratio would you recomend toing the intervals, climbing and endurance?

if it was me, id put some heart and time into the climbing 65%, and endurance/intervals 35%. you can sorta rest on the flats and the downhills, but the climbing is my beeecccchhhh!

 

the final day is the argus MTB route, which is a tough ride on its own. Lots of climbing.

Edited January 31, 2011 by Chubba

[Eugee]

Climbing it is then, lots of it. Thanks for the advice. Ill ask the girl to let you know on which stage i kicked the bucket or whether i made it. Ill probably be nursing my arse back to health for a couple of weeks after.

[JoeyK]

after everyday of racing try to get a leg and neck massage. Take a cold shower after and go to bed early. Remember to rehydrate after each stage. You will be fine. Just remeber, when your brain tells you that you are done and the pain in the legs is unbearable, you still can do 35 to 45 k's.

[vanniri]

You refer to the Road vs. Dirt debate that got this started - I assumed you´re a roadie...

 

Not being able to ride 70km if your life depend on it?

 

Now I am wondering if you´re a cyclist?

[GLuvsMtb]

There's a great article in the latest Tread Magazine about Stage Racing, called Wash Rinse Repeat. Read it:

Training advice:

- Try to do more rides, even if you do less kms. 6 rides a week of 30 to 50 kms is better than 3 rides a week doing 60 to 100 kms.

- With mountain bike training, its about TITS (Time in the saddle). If you don't use a heart rate monitor, get one and try to keep your HR below 80% of your max

- If you enter a few races, keep your HR to below 85% of max.

- Eat healthy foods and drink lots of water every day.

 

Pre - ride advice:

- get enough sleep the 3 days before the event.

- The race starts the Friday, do a few light spinning rides that week before the event. You're not going to do yourself any favours by going into the event with tired legs.

 

Event advice:

- Ride your own pace. Don't get sucked into silly attacks, even if you are feeling strong.

- Try not to spend too much time at the water points. If you ride between 75% and 80% of your max HR, you should only need 5 to 10 minutes to rehydrate, eat and be off.

- eat and drink throughout - its important to stick to nutrition that you have trained on

- never try new things on the race, not even a different brand of tooth paste

- use chamois cream and lots of it. Your butt will be protesting from 5 to 6 hours in the saddle,

- get out of your cycling shorts as soon as you can afterwards. if there are showers at the end, use them. Make sure that who ever is picking you up after the stage, bring clean clothes and something healthy to eat.

- be friendly to your fellow riders, you may need them later on if you have technical issues. You also meet some the greatest people at these events, so use the opportunity to mingle with like minded guys and gals.

- HAVE FUN! If you are not on the podium, no one cares as long as you make cut-off.

[Eugee]

Interesting observation vanniri, but no, I actually used to be the mountain biker. That is before the good wine and beer this awesome region we stay in got hold of me. That coupled with the fact that I started smoking again, had a way to EXTREME December holiday and my desk job made me gain quite a few unwanted kilos, in fact for more than a year I let myself go in the worst way (changing the channel with the remote and opening my next beer was the most physical exercise I ever did.) I use to do recreational riding and never more than 40 to 50km on any day.

 

The good news is that after doing my 60 odd km's on Saturday i did some 40km last night with about 700m of climbing and I'm still alive and feeling well. Now I know this does not even come close to what I will experience, but it gives me a faint glimmer hope.

 

Thanks for the advice joeyk and morewoodman, The massage sounds awesome Ill try and find a HRM as soon as posible.

 

BTW has anyone seen any information on cut off times?