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My way to 100k

By  CJ Boom     10:46     
If someone told me tomorrow that in the summer I would have to run a marathon, I wouldn't know where to begin. I usually run 10k every few weeks but I'd have no clue how to progress my runs around the local duck pond to running for up to 5 hours in a mass participation event.

Luckily I don't have to do that. But I can share confusion or frustrations of new riders or competent short distance riders not knowing the best way to progress their riding and those looking not just to 'get through' but 'smash!' a 100k ride.

Suffering is in discriminate of gender, rider type, event or ability. It is a terrible feeling to be half way through a ride and be hating it or thinking the task is not manageable and you want to quit. That's why a little bit of preparation and mixing your riding will take you further and faster, and able enjoy 100k ride, just like your were eating a piece of cake.

In 2010 I quit the Maratona Dolomites Gran Fondo half way through. I just couldn't handle riding up the huge climbs and I hadn't prepared well for it. The following year I went back and in 2011 I finished the route and was the 10th fastest women on the course out of the 20,000 participants. I wasn't aiming for that kind of result but the more I rode the more comfortable I felt.

I split my spring training into 3 types of ride. Each has its advantages and alternating the type of ride will stop any kind of boredom developing into cessation.
It also aids fitness and equips your body with a range of riding skills allows you to accelerate and join a faster group or move around a group of riders you may not want to descend with on the other side.

On rest days, remember to do something to keep your body moving, running, swimming, yoga, walking (up to 20mins)

After 10th at the Maratona Dolomites Gran Fondo
LONG RIDE:  In your first week, you'll want to ride 1.5 to 2 hours, or about 20 miles, and build from there at 10 miles each week. (If you're already comfortable with a longer ride then start with 2.5 to 3 hours and follow the same guidelines for mileage building, topping off at about 85 miles.) Do your long rides at a steady, but not taxing, pace--about 70 to 75 percent of your maximum heart rate. Though most cyclists find that Saturdays or Sundays work best for their long rides, it doesn't matter which day you choose as long as you get it done.

 STEADY RIDE: During these rides, aim for two to four longer efforts (15 to 30 minutes in length; 15 minutes easy pedaling in between) that increase your breathing and elevate your heart rate to around 80 to 85 percent of your maximum. Ride at threshold, as if you're pedalling with someone slightly faster than you. These rides will simulate your goal for your century and train your body to ride more briskly while maintaining comfort, so you can finish 100k faster and fresher.
Ideal for when the weather is rubbish but you want to go out riding or you are out riding then the weather turns!

SPEED RIDE: Distance riders often skip speed work because they think they need volume, not intensity, to go long. But riding fast improves your endurance by raising your lactate threshold, the point at which your muscles scream "Slow down!" When you raise this ceiling, you can ride faster and farther before your body hits the brakes. Aim to do four to six very hard or max efforts ranging from 30 seconds to two minutes; in between, spin easy for twice the length of the interval. Do these on a challenging stretch of road, such as a hill or into a headwind.

SPACE OUT: Stuffing yourself full of calories prior to the ride will divert blood to your stomach, which weakens your legs and slows you down. Instead, eat a carbohydrate- rich breakfast of 400 to 500 calories two to three hours before big rides. Then aim to eat and drink 200 to 300 calories every hour thereafter. 

KEEP A STEADY FLOW: Consume at least one bottle's worth of energy drink per hour (more if it's hot) to provide electrolytes and a few carbohydrates. Choose a flavour that will entice you to sip often.

PEDAL YOUR PACE: The biggest newbie mistake is letting yourself be seduced into speeding along with faster riders early in the day, only to crack 60k in. Fall in with riders who pedal your pace and avoid going into the red (feeling breathless) for the first 50k. You'll finish fresh and strong.

Hastag: Women's 100
Go to Rapha's site to learn more about the #Womens100


About CJ Boom


1 comment:

  1. Don't forget post-ride protein recovery (plain milk is totally underrated) and catch all the ZzZs you can!