Preparing For A Century

[nuliajuk]

I've just discovered that the MS bike tour that I'm signed up for is minimum 135k, optional 155, so close to a century. Fortunately, it's in mid-August, so I've got 8 months to train.
Heart rate monitors can be great if you know your zones. There are several different methods for determining them. I'm not sure which one was used to find mine, two winters ago when I signed on for a progressive spin class put on by a local cycling club, but I hope they haven't changed much in two years. The idea of the class was to do our training in 18 week cycles where we spent 6 weeks in the zone2-3 range, 6 weeks where we added in more and more zone 4 intervals, then 6 in which we continued with zone 4 intervals and threw in some all-out sprints in zone 5. Probably more complicated than most people need to go for recreational riding.

[ny biker]

I haven't used a heart rate monitor in years. HRM data is interesting but not really useful for me. I never bother to try to stay in a particular zone.

I go more by perceived exertion, and sometimes I set a goal for average speed for a ride. Usually I do that when I'm by myself and riding a route that I am very familiar with, so I know what my average would typically be for it.

Something I read a few years ago that I thought made a lot of sense -- if you're keeping a training log, note your mood along with the usual information like average speed, cadence, distance etc. If you're finding that you're consistently not happy, it's a sign that you're overtraining. (It could also be a sign that you just really do not enjoy doing very long bike rides, which was the case for me. I'd much rather do a 65-mile ride and be happy than a 100-mile ride that leaves me feeling like I have to force myself to keep pedaling.)

Another thing about mood and overtraining -- make sure your training plan includes easy days and or days off. Otherwise you will burn out.

[Bethany1]

Thanks for the advice bout writing down your moods. I deal with some mental health issues so that's really important. Right now long rides are weather dependent but will get them in when the weather is good. My sister is interested in doing this as well. Even if it's long distance, having her help will be great.

[Crankin]

NY Biker said exactly what I feel. For me, heart rate data is irrelevant. And while it would be interesting to have a lactate threshold test, and all that, I'm not racing. RPE (perceived exertion) is fine for me, especially since I *know* and can almost predict to the number what my HR is and what zone I am in. If you are new, the data might be useful, to learn how your body works. Intervals are the key to any training plan and hills, lots of them.
The mood thing is key. I often want to go on a hard ride and then get in a bad mood when I am doing it. Usually, it's because I feel like I am not keeping up with the goals I have set for myself, others are riding better than me (if I'm with others) and I get pissed! The stars all have to align for me. I am pretty good at suffering, but if my mood is off a lot, I scale back and do a lot of short rides, or "errand" rides. You need to find out which combination of ride types works for you, as well as log your mood. Of course, once I am done, I feel great and I forget about the suffering!

[Bethany1]

Went through some of my books and searched online for some information I wanted and it was really overwhelming. Finally figured out some stuff in layman terms and it has really helped the past couple of days in determining where I am physically and where to start. I get the heart rate zone thing but hadn't really paid attention to it. I'm supposed to have HOW much water while riding and during the day?? You lose HOW much water while you ride?? That's an epic fail on my part. No wonder I'm sick after rides. Drink more water.

So yesterday was a test day to see if I could tell different heart rate zones. You can really tell what zone you are in going by your breathing, heart rate and correlation to speed. Huge revelation. No need for a monitor..I got it. Been drinking more water..has really helped and not sick after yesterday's indoor ride.

My hubby at first said no to the century. He didn't want me passed out on a long ride and no way for him to come get me. I did find a friend who is doing the same ride in August and I told him they have trucks that can carry my dead body back to the car if needed so he relented. While we can't train together, he knows she'll be there. My mom is convinced I'll get raped and left by the side of the road while training. Sigh. I'm sure it's possible but so far I've been fine.

Thanks for the support as everyone else has been skeptical or saying I can't do it. This is about me and finding my way this summer. I need this.

[shootingstar]

If you have 6 months to prepare, that's lots of time to prepare.

Simply ride often and make it several times per wk. Try to extend your distance at least on weekends. Yes, try good times to drink water, eat some food, etc. Same for clothing for different conditions. Stay safe, alert, etc.

Above all: Don't overthink this to prepare for this. Just get onto the bike and ride to enjoy as part of your training as you ride longer/abit faster.

Really....don't overthink it. Otherwise the mental barriers will be the biggest barrier of all for you.

[ny biker]

If you have 6 months to prepare, that's lots of time to prepare.

Simply ride often and make it several times per wk. Try to extend your distance at least on weekends. Yes, try good times to drink water, eat some food, etc. Same for clothing for different conditions. Stay safe, alert, etc.

Above all: Don't overthink this to prepare for this. Just get onto the bike and ride to enjoy as part of your training as you ride longer/abit faster.

Really....don't overthink it. Otherwise the mental barriers will be the biggest barrier of all for you.

+1 to this.

Bear in mind that a lot of stuff you read about preparing for a century is written by and for people with different goals. It can get very complicated, but it doesn't have to be.

I work with a personal trainer, and he came up with a training plan for me when I first wanted to do a century. I might still have it -- I will look. I generally only ride twice per week, since I also do strength training a couple of days a week. In general, the training plan included a short ride mid-week and a longer one on the weekend. The weekend ride got progressively longer as the training period went on, with the longest ride being 80-90m miles (I think). There were a few weekends where I did shorter rides on both Saturday and Sunday rather than a long ride on one of those days.

I didn't worry about heart rate zones or anything like that. I did work on figuring out types and amounts of foods and beverages for before, during and after rides. I generally can't eat solid food during rides on hot days, so I tried different gels until I found a brand and flavors that I like.

In general I try to drink one water bottle per hour. If I get to a rest stop and have not met that target, I will drink extra while I'm stopped in order to catch up. I've also learned that I need to make sure I get enough sodium on hot days. For me that usually means a gel with extra electrolytes. Many of my friends just eat potato chips or drink V8 juice during rest stops.

I highly recommend Nancy Clark's Sports Nutrition Guidebook if you need any help with food and drink. The 5th edition was recently released.

I also recommend getting a Road ID (www.roadid.com), for your family's peace of mind.

And let us know whenever you have any questions or just need support. Hang in there!!