1K start to 100K goal ~ hilly~ ???

[jayjay]

Hello Ladies ! I am crawling out of a 7 year slump, and am going to take the bull by the horns ! I turned 46 last January, and since turning 40 I have become : depressed, obese, and achy.... just plain old Frumpy! I use to ride most of my 20's and 30's and even successfully have ridden a century. The thing is, I'm feeling about a thousand years older now , than then, and more physical challenges in just aging only 10, as well as dealing with being 50 pounds above my lean weight of my prime. I have moved up into the mtns and am on top of a steep 2K climb... which is across the valley from another mtn ridge of the same elevation. about 5 years ago I had this fantasy (before I settled into a solid depression and weight gain) of making a nice cozy loop from my new cabin atop my West Mtn, around the other EastSideMtn and back up. That's at least 2K climb twice, with likely anywhere from 65 to 75 miles , which ever roads I play with. Now, let me just call this my personal "HillyHundredK" and the thing is, I'm going to attempt to train myself back into a new fitness where I can ride this. I am giving myself one year. I figure if I can barely ride even only 5 miles down on the more level part of the hip of the mtn, today, that's a good kick off... next time I'll do 1K...heh, heh. My goal for this month is to ride only a 10 miles (hilly, but no major grades) at the end of the month. Each month I shall add 5 miles to my previous month's goal. Somewhere along the line I'll start at my house, which is at the top of a 4 mile very steep top of the mtn (well over 1000 ft elevation gain in the last 4 miles). By March 2009 I shall have made the 65 mile mark, including all the climbing.

Now this is the deal : I have to say I've never trained very much, for anything , in my whole life, never had a goal that I stuck with. I think this should be very doable, but the >>obesity and MiddleAge<< which are both new to me, are going to be the hardest factor. I am not on a program diet, but eat very sensibly, my plan is to learn to hone portion sizes. I already hike every morning up in our woods , with the dog, for 30 to 60 minutes. The Hilly100K is my personal thing. I have no desire for timing or speed, or driving far to flats.... in fact, to take it really slow, with panniers packed, on my steep roads, on my '80's steel Specialized Sequoia touring bike, I will become the ~Matron of SlowRiding ~ (sung to the tune of LowRider... add your own words! :lol:

I know that I should do a training schedule more intricate for each month. For example : next month when I want to ride 15 at the end of the month, shall I build up, pare back, build up? Or just steadily build? No idea.

Much obliged for any tips and suggestions and basic cheerleading anybody can give me. I can do this !!!

[Andrea]

I know that I should do a training schedule more intricate for each month. For example : next month when I want to ride 15 at the end of the month, shall I build up, pare back, build up? Or just steadily build? No idea.

If at all possible, just keep building! That doesn't mean, of course, that if you only have the time or energy to do a shorter ride that you shouldn't do a shorter ride, but that it's OK to keep building on your previous mileage if you can.

Sounds like you'll be a hill climbing machine within the year!

[Pedal Wench]

Congrats on starting to take charge!

The general rule of thumb is to add no more than 10% to your rides a week. Your goal sounds like fun -- and a great place to ride too.

[jayjay]

Andrea, and Pedal Wench, thank you. Going by the rule of thumb of increasing 10% per week I'd reach my 65mile goal by end of August ! Yikes, as well as start with more distance this week than I think I can do . I"m wondering if that rule of thumb is for total weekly distance over one or a few rides, or just each ride. Any way, my personal 10% Weekly Increase graph looks like this :

March ~ 7.25 / 8.1 / 9 / 10
April ~ 11 /12 .1 / 13.31 /14.64
May ~ 16. 1 / 17.71 / 19.48 / 21. 42
June~ 23. 56 / 25.91/ 28. 50 / 31. 35
July ~ 34.48 / 37.92 / 41. 71 / 45.88
Aug ~ 50.46 / 55.50 / 61.05 / 67. 15

I got to thinking how I mustn't forget the value of a shorter ride when going from very out of shape to really in shape. I'm thinking this more forgiving format (below) would give me 4 weeks to train for end-of-month goal, and each week I could do a percentage format, of the monthly goal distance. It would give me more shorter rides, while increasing the goal at a longer steadier rate. Probably good for a 46 year old woman 45 pounds overweight. I'm thinking this format might be the one: first week 25% / second week 50% / third week 75% / fourth week 100%.

This would be riding minimal of riding once per week (remember, I hike every day, sometimes twice to exercize German Shepherd pup) I must remember if I really want to not sabotage my goal, I've got to be really conservative, and not overdoing the distance is of utmost importance !

My Personal Format theory would look like this :

March (10 mile goal) ~ week 1= 2.5 week 2 = 5 mi / week 3 = 7.5 / week 4 = 10
April (15 mile goal) ~ 3.75 mi / 7.5 / 11.25 / 15
May (20 mile goal) ~ 5 / 10 / 15/ 20
June (25 mile goal) ~ 6.25 / 12.5 / 18.75 / 25
July (30 mile goal) ~ 7.5 / 15 / 22.5 / 30
Aug (35 mile goal) ~ 8.75 / 17.5 / 26.25 / 35
Sep (40 mile goal) ~ 10 / 20 / 30 / 40
Oct (45 mile goal) ~ 11.25 / 22.5 / 33.75 / 45
Nov. (50 mile goal) ~ 12.5 / 25 / 37.5 / 50
Dec (55 mile goal) ~ 13.75 / 22.5 / 41.25 / 55
Jan (60 mile goal) ~ 15 / 30 / 45 / 60
Feb ( 65 mile goal) ~ 16.25 / 32.5 / 48.75 / 65

What do you think? Doable???

[Pedal Wench]

JayJay,

I think you might be taking this a bit more literally than necessary. At those distances, adding a mile or two wouldn't hurt. For example, if your very first ride happened to be 20 miles, you would be adding significantly more each week. And, the numbers are for each ride, not over a week. You'll want to ride as often a week as you can. I hike too, but they are really two different types of exercise. Hiking is a slow movement, and your cycling should be at a high cadence.

The 10% is a general guideline, but usually when you're already at a higher distance. Just start riding as often as you can, as many days a week as you can. (But don't cut out the hiking -- that's a great weight-bearing exercise, good for your bones!)

Don't let your age define you. I'm riding more at your age than I ever did when I was younger!

Edit: I just figured out your personal format plan. No need to do those shorter rides. Keep going with the longer rides. If you get really intense in your training, take a 'recovery' week every 4 weeks, where you don't push as hard.

[jayjay]

I've decided to do my 25/50/75/100 percent method. I totalled up monthly mileages and its pretty neck in nec in the 3rd month, but starts out definitely increasing faster, but from a very short distance start. It does increase the distances more than 10 percent in the first months, but less in the months further into the year of training. All over, comparing the two training methods is very interesting, the key being if I were to want to ride for competition, for extreme physical transformation, or with just others who are competative, the more agressive method (the 10% rule) might be a good choice. HOwever, I only intend to ride solo, at my own pace, long and slow, and so I think my method will be good. Will need some honing I'm sure.

This morning, the day after yesterdays >> 5 mile << ride, I am so sore… and it was only 5 miles I rode ! Oy, the training schedule I meticulously wrote out yesterday is overwhelming and daunting right now. These first rides are going to be the hardest. I need to not look at the big numbers of the months’ rides, but the *small* ones. I can do the small ones really easy. And soon I’ll be fit enough that I wont have to drive anywhere to ride on leveler spots, but can start from home (steep section of the mtn).

I can tell I’m going to be taking a lot of ibuprofen in the coming months, not something I care to do on a regular basis ~ oy, I should buy stock in the company that makes it ! The ONLY consolation I find in this regimen I’ve cooked up for myself, is that it’s a sure fire way to lose weight the right way, and that’s good enough in itself. It’s not easy doing this, facing my condition and being accountable to fixing it… not easy for anyone.

Thanks !

[jayjay]

Oh , and I forgot to mention that this road riding training schedule is for *one* day per week. I realize I should some weeks ride more (but I *do* hike daily, sometimes twice).

>> I plan to divide up between my already established mini mountain bike rides around my home, and my part-way town commuting as well. The training schedule is for the “goal day” road distance rides. I need to now lighten up about it, I'm not use to such schedules.

[jayjay]

Not that I'm anywhere *near* there, but I'm curious, what you experienced trainers would throw out for me as a 'maintenance' schedule. I live on a mtn with a great loop of about 20ish miles, so that's something I can do once every couple weeks, with some shorter atb rides inbetween, perhaps keep up the HillyHundredK loop I've fixed, every couple of months. Adequate, for a SlowRider?

[Tuckervill]

I think once you work up to that 20 mile loop, you'll see how easy it would be to do it twice the next time. Ride lots, as someone said.

The important thing is to have fun!

Karen

[jayjay]

I think once you work up to that 20 mile loop, you'll see how easy it would be to do it twice the next time. Ride lots, as someone said.

I guess you're right Karen, it's just right now it's hard to believe it could ever be 'easy' again. I use to literally fly around that 20 mile 2000 elevation gain loop, 10 years ago. Now it just seems impossible.

All in good time... Thank you!

[mimitabby]

you just have to go out there and keep plugging. You've done it once, you can do it again. You just can't do it easily. and if you want to stick with easy, sit down and watch TV.

I struggle with this myself, I am 56 and am amazed at how much WORK it takes to stay in shape. You just have to keep going.

[Starfish]

And, the other thing I have noticed as I am getting a little older is that I need more recovery time between hard workouts than I used to. That doesn't mean sitting still...but a couple of hard workouts a week is enough to keep me improving. Going easier the rest of the time keeps me less injured.

[Kano]

Hi Jayjay!

I'm in year three of "recovery" from about a 25 year slump, as you call it. (about 100 pounds overweight when I started my road back to health) I turned 50 last November, and finished the riding season with a 50 mile ride to celebrate it. (still 50 pounds overweight at the time) A couple of things I've learned...

FIRST -- you mentioned that you're sore today after your ride, and that you have this feeling you're going to be making close friends with the ibuprofen bottle this next year. Don't count on it! My experience starting out was that it HELPED to ride again the next day those first few weeks. Not long, hard rides, just a short, easy ride to loosen up the muscles. Add dressing a little extra warmly -- again, keep muscles warmer, they stay looser.

It sounds like you have no choice but to ride on hills if you're riding out from home. In my area, it's pretty flat the couple of miles around the house, so my rides tended to be a bit longer than you're describing, but I think you're going to be surprised by how quickly they can get longer and faster, even though they're the hard kind of riding.

I can't say I've had any sort of "training regimen" -- I just ride. At first, it was trail around behind DH, struggling to keep up. Now, I'm more likely to be the one setting the pace. And yes, I go out on my own too, but he needs it, so I get him out on the roads with me whenever possible. Hills, I find that it's helpful to ride a while first, have my body loosened up before tackling them. I usually take the long way to the first climb, if I can, since a couple of extra miles first makes it lots easier than if I took the direct route. (This may be harder for you than it is for me) We have some pretty serious ones around here, between the flat spots! I learned to gear down -- I have found that STARTING a climb in the granny gear made it possible for me to actually accomplish it, rather than starting with bigger gears until I just can't use them anymore. In fact, starting out, those low gears were my salvation on any surface!

(and have you got clipless pedals/shoes? so much more efficient!)

Karen in Boise

[jayjay]

MimiTabby ~ I will never sit down and watch tv... maybe just email and write on forums Sheesh, I'll agree about how much work it is after 45 especially. I am a firm believer though, it's all from the mind , that our physical bodies manifest their health, or lack of it.

Starfish~ yes, I want to do the least impact sports at this point ... no running! My daily hikes keeps me sore enough. Adding the road cycling is what I've struggled getting back into (because it doesn't include my dog), but it's just what I'm going to have to do to drop this weight I believe, and without impact injuries. Oy, my feet get a rest!

Kano ~ I think you and I see eye to eye a lot because we have the perspective of fitness and fatness as we've been to the bottom (I'm still near there... just crawling out). New to this middle aged ball and chain, but I know I can drop the dead weight and make tracks away and grow old in prime fitness, I just know it, even if I live at the top of the steepest hill on the West Side of the Valley, I can do this because I lived here before and did it!

The 20ish mile loop from my house is probably the most popular riding loop inthe county, it's simply crawling with cyclists, everday. I was one of them before, and now I just drive past.

and ps. I *do* have pedals and shoes, everything but a working cyclometer, which I need to purchase, as my old one has stopped working.

[Starfish]

Just another thought...what kind of gearing does your bike have? You said it is a touring bike, so I hope nice low gears? If it doesn't have a serious granny gear, consider adding a cassette (and maybe mountain DR) to the back that has more teeth on the big rings. Or, consider chainrings that are even smaller than a normal 30 tooth granny ring.

I live in GOBS of hills, too. I swapped out for some really small granny gears, and it made a huge difference in how long, and how often, I could ride outside (with all the de facto climbing rides). I find that now, I don't use the granny gears as much as I used to...but I still use them. Who knows...one day I might transition out of them. Or, I might just keep doing longer and longer rides, and still want them!