Last 3 weeks of training for 111 hilly miles

I am doing the Pan Mass in 3 weeks - 111 hilly miles. I have been riding seriously since March, withoiut being super fit before hand.

Did my first century in May. I have been following a cycling book by DeDe Barry and just finished the hill climbing interval program. I went to the Berkshires to practice on hills this weekend and was frankly disappointed in my performance. Still a slow 4 MPH on hills, although I now do 18 MPH on rolling hills. Spiked 174 on my HRM on the first hill:eek:

I have 3 weeks to go - what should I do in terms of training?

Lisa

well, Lisa, there are hills and there are hills. There are hills with a really high elevation gain that MOST of us will average 4mph on. If you are doing 18 mph on rolling hills, sounds GREAT! keep doing what you are doing.
Hill training.

Hi! I am also training for a climbing century in 3 weeks, and I posted a similar question in this thread:

http://forums.teamestrogen.com/showthread.php?t=17300

Just thought I'd give you that heads up so you could see whatever opinions trickle in on that thread... :)

Our rides sound a little different...my ride sounds like more mountain climbs, and yours sounds like lots of constant hills (which I consider much harder, by the way). But, maybe both our threads will draw some great help for us! :)

You know Starfish - as I was hitting 173 on my HRM going up these 1/3 mile climbs, on my training ride in Massachusetts, I was thinking, "it's over just when the endorphins kick in". I am sure you are right about this - on the mile climb on Route 9W in New Jersey, I always find I go 4 MPH, then hit 5, or even 6 about half way up.

I took 2 days off (well, local errand rides only), after my hilly weekend. Then I plan on a hill repeat ride tomorrow. I think I'll do a big climb ride Thursday if I can get a ride partner to go to NJ with me. Friday its a local recovery ride, Saturday a fast flat 20 miler, then a 65 mile group ride on Sunday -- pretty flat. The idea is that this is my last intense week.

My hills still really need work, but at some point, rest will be more helpful than exercise. My aerobic fitness isn't what I had hoped for at this point, but it's kind of late to do anything about it now (this winter I need to cross train by running). I did do a hill repeat 3 week program, but the results haven't really shown themselves yet.

Not sure how to handle the 2 weeks before - maybe one last big long hill ride the weekend of the 28th - not sure.

What is your plan? Would love to hear about it:) .

The PMC is near!

Seriously you are probably in better shape than some by virtue of being on a hill program. We will be doing one long hilly day and a less hilly day for this weekend. We rode in the 'daks last weekend and oh yes we saw 4 mph too! But that just means the little hills are much easier! Oh and my Hr was a good 186+ at said climb...

Suggest you do similar type rides as we plan to do for this weekend...

Resist the temptation to ride at any difficulty level post Tues. Easy 25 flattish spins ok to stay loose but you must be rested up for the big weeknd! Are you doing the 2 day?

am going to see if we can find a meeting spot at MMA for photo op!

edit: to clarify rides this weekend should not drain you; they can be moderately challenging, just enough to stay in work mode but you should not feel beat up at the end of the weekend. the time to do that has passed!

distances imo should be no more than 2/3 to 3/4 of next weekend. of course everyone is different. if you are pooped after sat better to rest more. you do not want to go into it tired.

Bklynmom...sorry I didn't see this sooner!

I am in the midst of my 2 week taper. I, too, feel that I am not as aerobically fit as I'd like to be, and yet, I am trying to trust the process. The past 3 weeks have definitely been hard weeks with very long climbing rides. Right now, in the first week of my 2 week taper, it is tempting to be discouraged, because I am very tired. But, that kind of tired is to be expected with the training I have been doing, and I have faith that in another 1-1/2 weeks, I will have bounced back a lot.

If I look at my journal, I CAN see that I am handling harder, longer rides than I was even remotely able to handle 2 months ago. So, I KNOW there has been improvement.

I suspect that if you have been doing a hill repeat program, you WILL also feel the benefits if you rest up enough and don't push it during your taper. It is no wonder you are still feeling tired...that is the training.

I am not very experienced with this, but if I look at the hard facts, on paper, of what I have been doing, I can see the improvement. So, I am trying to trust the taper process and truly recover before my event ride, in order to reap the benefit of this training.

Good luck! We will have to post ride reports when we're done!

And, I hear you about training this winter. I am committed to staying fit this winter in a way I have never been before. I don't want to lose the benefit of all this hard work, this year.

Oops: edited to add actual plan, as requested. Exactly 2 weeks before the event, I did a ride that was 80% of the climbing, and 60% of the distance. The previous 2 weeks I had done 80% of the distance and 75% of the climbing. During the week, I was doing recovery rides and 1 interval session.

For these 2 weeks, I am doing recovery rides during the week. Short and easy. I am continuing my ab/back work in the gym. This weekend (1 week out), I will do a very FLAT 40-50 mile ride, easy and slow. Relaxing. Just to keep the aerobic system up. I really want all my joints and muscles to repair and rebuild.

I bet you will rock on your ride. My neighbor the gym teacher claims that it can take 6 weeks for a training program to show improvements in your athletic performance - remember - your muscles actually get stronger while your resting, when they re-build.

My last heavy Long Distance ride was about 6 weeks ago. Not really on purpose, but I fell going to NJ for a long ride about 5 weeks ago, (Plastic bottle on entrance to GW Bridge) and had to take it easy for a week (elbow not broken). I did a century end of May that was flat and easy.

I have been doing lots of 30 - 35 mile rides with intense hill repeats. 3 weeks ago I spent 2 days in the Berkshire mountains, 35 miles one day and 25 the next. Last weekend I did 75 miles spread over the wekend. Hopefully this is enough.

This will be a good test to see if intensity triumphs over mileage.

I also belatedly got myself a pro bike fit and coach - same great guy! The fit totally changed my position on the bike and dramatically improved my breathing and hill climbing. I went on a great ride with him this morning - mostly fast and flat.

In some ways, I could have done better planning for this in hindsight, but considering I stared out a slightly fit 149 lbs 47 year old, I sure feel great today, and I'm now 48.

I think you are being really smart about your training - betcha the results will be excellent.

Looking forward to your report!

Lisa

[QUOTE=tygab;227781]The PMC is near!
am going to see if we can find a meeting spot at MMA for photo op!

It would be great to find a TE group at the Pan Mass! I will send you my e-mail and cell # privately. Are you starting at Sturbridge? I have met a few others on TE also - this is so cool!

Great to hear from another Pan Mass rider! I am just doing Sturbridge to Bourne, I signed up too late for 2 days. It's my first big hilly ride, so I am excited!

Lisa

Quote:

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Originally Posted by Bklynmom

I have been doing lots of 30 - 35 mile rides with intense hill repeats. 3 weeks ago I spent 2 days in the Berkshire mountains, 35 miles one day and 25 the next. Last weekend I did 75 miles spread over the wekend. Hopefully this is enough.

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Your training sounds awesome. Harder than mine, for sure! I'll send a report when I get back!

On Monday (Kinda late, but better than never) I finally contacted a local coach that had been recommended to me. Changed my life! He re-fit my bike - raised the seat a whole lot and put on a longer stem. Also changed the position of my cleats. Like getting a new bike!

I rode his group ride today and learned a ton from him and other riders - it really helped me feel ready for the Century. Plus a guy on the ride helped lay out my riding strategy - think of the first 20 miles as a slow warm up, do a moderate 70 miles, save your speed for the last 20 miles. I think psychologically it will work well for me.

Also - do you have an eating and drinking plan? I have a loose one - Accel gel (1 to 4 protein to carb ration) , water and GU20 for the first 60 - 80 miles, then caffeine Gu for the last 20 - 30 miles. Only the occasional pretzel and banana. I also will bring a few envelopes of Perpetum (tastes gross but has protein) in case I get hungry - found out I can't eat on longer rides.

Any suggestion or ideas that you have on this?

Lisa

Hey, writing wireless now from Shasta! :)

My eating plan is to mimic what I've been doing in my long training rides, which have been up to 80 miles.

These days I am carrying a bottle of plain water, and a bottle of water with Nuun electrolyte tablets. I also carry a third bottle that I can either drink or dump on my head to douse my hair if the weather is really hot.

I have been eating a combination of Payday Pro candy bars (just like regular Payday bars, but with extra vitamins, like the B's), Power Bars, and CarbBoom gels with caffeine.

On some of these rides I have had a midway yogurt with almonds, and that sits well for me, but that is only when I'm close to home and can stop there for lunch. I might take a few almonds on the bike with me in case I get hungry and want some extra protein with fat.

I plan to stay away from any real foods at the rest stops, because I find them unpredictable for me. Sometimes something will sit well and work (a bagel, some fruit), and other times the very same thing will make me sick.

For me, the one trick with eating just the bars & gels, and the same ones all day at that, is that toward the middle/end I can find I haven't eaten quite enough. So, I really have to watch the clock to make sure I'm eating enough.

Finally, for me, I like to alternate maybe 1/4 or 1/2 a bar with a few "sips" of gel. That works better for me than eating a whole bar at once, or a whole gel at once.

Side note: I live at sea level, and I'm here in my hotel room at between 3000 and 3500 feet. The ride goes up to about 7500, and at home, the highest I can get is 5000, and only for a short time at that...just the top of the hill climb. I can really feel it. The elevation is the one thing I'm a little concerned with. Hope it doesn't sap too much from me! :(

Hey Starfish-
Thanks for the eat drink suggestions - I found the hard way that I can't really eat real food and then climb hills - ugh! Gels and maybe a bar for me too.

You will do great -- your ride is Saturday or Sunday? In any case you will have plenty of time to adjust to the elevation.

I have to admit that I am getting a bit edgy, but we will both be fine I have a feeling. We leave early tomorrow for Hartford, Ct, then Friday DH will drive me to Sturbridge MA. There is a dinner the night before then the ride which starts Saturday at 6AM.

I have been in touch with a few other TE members, it will be fun to meet them. I am going to the ride with a friend, but I am riding on my own. She did about one third of the training mileage I did, but has become much faster. I'm sure I will find riding partners along the way - it is a friendly group.

I am sending good vibes your way for your ride!

Lisa

Quote:

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Originally Posted by Bklynmom

I am sending good vibes your way for your ride!

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Good vibes back at ya! ;)

For some reason, I have begun to get worried about this ride, and I'm not sure where that's coming from.

I keep reminding myself that my goals, in this order, are:

1) Have fun and stay positive!
2) Accomplish a PB for elevation gained.
3) Finish the whole ride.

I'm trying to remind myself that if those really are my goals, then I have full control over goal #1, regardless of what happens! For some reason, I'm still nervous, which is a little strange for me. I mean, what do I think will happen? :rolleyes:

Starfish-
Nice to have someone to have an anxiety attack with:rolleyes:

Seriously - we could just be hanging out at home watching movies, and instead we are seriously challenging ourselves athletically - that totally rocks:) .

You are going to climb a Mountain on your bike - wow!

My goal is to stay on the bike, not get sick to my stomach, have fun and meet some new people. This ride is the reason I bought my bike and started this whole process (since this March). And I raised almost $3,000 for cancer research too.

The Pan Mass ride actually has a start group for casual riders under 13 MPH - at least I can count myself as having graduated from that group.

I look forward to some day having the same skill level on the bike as I do in my work! (OK, not a professional bike rider, but a competent B16 rider who does big hills at 7 MPH would be good).

Being excited and a bit anxious is the totally appropriate response!

Lisa

You're right, we totally rock! :p ;) :p

You really, truly rock, with the money you raised for your ride, and the fact that you just started this process in March. That is pretty amazing to me.

Don't know if you'll get this before you leave, but good luck! We will have to debrief when we're done! :)

My ride was just great. I trained correctly, and the Tapering worked. The hills were so much smaller than I expected. I really preserved my energy, so I was not fried when I was done. It did take 9 hours, but it was fine - I met all kinds of interesting people along the way too. I raised more than $3,000 too.

Having a hydration/eating plan and sticking to it was a good thing too.

Starfish-
How was your ride?

Lisa

Quote:

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Originally Posted by Bklynmom

My ride was just great.

Starfish- How was your ride?

Lisa

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Oh, I'm SOOooo glad you had a great ride! Yippee!!!! :D I DEMAND A RIDE REPORT!! ;)

You can check out mine at: http://forums.teamestrogen.com/showthread.php?t=17819

Congrats! Sounds like you were really smart, and really prepared. Way to go! And, you should feel pretty awesome about the fundraising. Thank you for doing that.

My ride report ( a little less coherent than yours:) ):
http://forums.teamestrogen.com/showthread.php?t=17927

Lisa