Days between hard/long efforts

Question for you long distance multi-sport types. :D

I try to do my long runs (currently 10 miles) on Wednesday or Thursday morning, so that I'm fully recovered for my long rides (up to 100 miles) on Saturdays. This seems to work out fairly well for me.

This coming Saturday, I'm doing a 300K (189 mile) ride with an advertised elevation gain of 13000 feet. Failure (ie. not finishing) is not an option, as this is an unsupported ride on middle-of-nowhere roads likely to have little or no cell coverage. It's been several years since I've done this distance in one day (and I'm fairly certain I've never done that much climbing in one day), so this ride will definitely challenge me.

Because of my schedule this week, I can't do my long run on Wednesday, so I'm trying to figure out if doing it on Thursday will allow me enough time to recover by Saturday. I'm strongly leaning towards moving the long run to Tuesday instead, but figured I'd ask for some feedback nonetheless.

Thoughts?

Susan

If I were you, I'd probably skip my long run this week and save my legs for the ride. I wouldn't stop running entirely, but no distance runs, just maintenance, kind of a mini-taper. Take a couple of days easy afterward, then pick back up next week (you may end up doing a shorter long run next week, too, though, depending on recovery ;)).

Alternatively, I'd go for the Tuesday run. I don't think Thursday would be enough time for that kind of distance, unless 10 miles is your "normal" run or you're peak training for a full Ironman or something.

JMHO - we'll see what everyone else says :)

I no longer train for both sports, but I wonder if it would be smart to "taper" for your long bike ride and thus to significantly cut down the run to save your legs. Basically I'd treat the ride as a race.

+1 on the skip it or do a short run on Tuesday. Save your legs for the ride.

You can add me to the list of ladies suggesting you skip the long run. You've got enough time leading up to your 1/2 marathon that you can do that.

There was a time or two I had to drop my long run when training for my marathon to get in the bike training needed for the HIM. It actually turned out to be a good thing because my legs recovered faster from the cycling going into the next wk.

Best of luck on your 300k!! You will do great. :D

I think I've decided to do a 6 miler tomorrow and a 4-5 miler on Thursday. No long run for me this week. The 6 & 4 I'll do at an easy pace on flat courses.

Your suggestions for a "mini-taper" were wise. Thanks!

What finally swayed me once and for all was the weather forecast. High in Maupin, Oregon (the 100 mile mark) is predicted to be 102! :eek: Given the difficulty of the ride, coupled with the extreme heat, it seems prudent to be well rested (and well hydrated!)

Susan

I couldn't believe it that Portland's been getting hotter than here and we're about to melt. I don't think I need to remind you how much drier the air is on this side. I suspect heat and hydration will be your biggest challenge.

We're heading into the Cascade Classic so I hope the weather breaks, least of all so I don't have to work in it.

Good luck! I know you've been training hard.

Quote:

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Originally Posted by SadieKate

I don't think I need to remind you how much drier the air is on this side. I suspect heat and hydration will be your biggest challenge.

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Yes, I expect that the moisture is going to be sucked right out of me. I have 2 bottle cages, and I also have a tri bottle thingy that attaches to my seatpost and holds 2 more bottles. I just need to confirm that it won't interfere with my trunk.

The ride is fairly rural, so water is very important. I just read the pre-ride report that the event organizer put together. He was careful to note all the campgounds, et.c that had water, so I'm going to mark up my cue sheet with the info.

Susan.

Have you thought about a hydration pack? When it is hot I tend to drink more which helps keep me cool, if I wear my Camelbak. Also ice in the bra and wet cool wings help. Have a great ride.

Quote:

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Originally Posted by Jones

Have you thought about a hydration pack? When it is hot I tend to drink more which helps keep me cool, if I wear my Camelbak. Also ice in the bra and wet cool wings help. Have a great ride.

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Unfortunately, I have neck issues. At that distance, the weight on my shoulders would exacerbate the neck problems, so I can't wear one. Plus, in that kind of heat I think I'd roast in a Camelback. :o

I *love* the ice in the bra suggestion, though. :) I'm sure I'll have ample opportunity to try that one out!

Susan-

How 'bout the waist camelbak? Like a fanny pack...just another thought...and way cooler than a regular one:)

Good luck, in any case:)

The ride organizer cancelled the ride due to expected high temps (100+ degrees expected as a day time high.) Phooey! He's rescheduled for the last weekend in September, which is when Interbike is (our annual cycling trade show), so I won't be able to do it. I'm totally bummed. It looked to be an incredibly beautiful ride.

Guess I can do a 10 mile run tomorrow a.m. after all. :o

Susan

I think it is smart, the run at vineman in 95-100 degree weather was brutal and I think they should have cancelled it. We athletes don't always make great decisions since we are so "perseverant", to a fault.
I am sorry you'll miss it in September though.