Colleague of mine is doing 300km ride in Sweden this June. Looking for recommendations of training rides to get him in shape. Thoughts?
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Training rides for 300km ride in Sweden
(13 posts)- Started 6 years ago by SRD
- Latest reply from gembo
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Posted 6 years ago #
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I suggest he looks at the Auadax Uk calendar:
http://www.aukweb.net/events/?From=02%2F11%2F2018&To=12&Days=&Category=&Dist_min=&Dist_max=&Aaa=&Region=It would be good to fit in a few 200kms and perhaps a 300km before then. Build up with lots of 100kms locally.
Good thing about going an audax is that he sure to meet experienced long distance riders to get advice from. It's always good to listen to a range of advice, rather than just one source.
June leaves quite a bit of time but best do training in winter when weather allows. Mixture of long distance and short interval based rides is good (but I don't do that!)Posted 6 years ago # -
Get them riding 3-4 20 to 30 km rides a week. I only ride 3-4 commutes home a week and I'm plenty fit enough for a 300km with out anything extra.
Once they are comfortable with that - and I mean not dropping into bed at the end, but able to function as normal when they finish - then get them to ride a 70km ride 2 weekends a month, upping it to 100km gently over 3 months. If they maintain the 30km 3 - 4 times a week in the same period, then after 3-5 months they'll be able to easily ride a 200km ride. If they cut down from a 100 every 2 weeks to a 200 once a month, he'll easily ride the 300. Anything over 150km is mind over muscle.
The trick is to eat 4 not 3 meals a day on longer rides. Forget Gells or Lucacade, get them to eat proper slow release carbohydrates on the ride. Not too much sugar either as the body gets sick of sugar when you OD on it. Ensure they know to drink a 500ml bottle of water plus a rehydration tablet every 50-60 km, in addition to tea/coffee during the meal breaks. Ask them to stop drinking Coffee when they start the training. Only drink coffe during the longer rides as they will feel the benefit.
They have to train their body not just to ride long distances, but to get their body used to eating on long rides. At first they'll not want to chew, but it is only temporary. It is important to avoid an easy fix like sugar/isotonic. Everything in moderation.
There is no easy fix, and training for real is really the only good way to prepare.
Mentally break up the ride into 25-40km legs, and ride to that leg. Get them taxing their brain by converting the road signs from miles to km, I use blocks of 8km, like 5miles = 8km, so 17 miles is 3x8 plus just under half. 24km plus ~0.5x8 = 27km.
Posted 6 years ago # -
Great advice, DaveC!
Posted 6 years ago # -
Amir said
June leaves quite a bit of time but best do training in winter when weather allows.
I like to think that winter miles count double. The energy you put out just keeping warm is the same as you put out to move you along. Son don't think that a winter 20 mile ride is than a summer 10 mile ride.
Posted 6 years ago # -
Advise the person to get a good saddle, comfortable bike and well fitting shorts. If you're comfortable on the bike the distance becomes much less of a mental challenge.
Posted 6 years ago # -
"The Time Crunched Cyclist" (3rd Edition). If your colleague is a data geek and is going to 'take this seriously' then this book is full of advice, training plans and science. If they aren't into that kind of thing, @DaveC's advice is also perfectly sound.
Posted 6 years ago # -
Also 'The Long Distance Cyclists' Handbook' by Simon Doughty is worth a read.
Posted 6 years ago # -
Hi all -I am the colleague (the one doing the ride). Thank you so much all for your advice! Let me put all that in practice and I will likely come back to this forum soon.
Posted 6 years ago # -
@jbf Enjoy Sweden.
Tandemed up to Varberg this year and would do again (exchange rate permitting!).
Sensible driving with rules that protect cyclists. Good road surfaces - although marked cycle route could be gravel or forest paths in places.Posted 6 years ago # -
welcome jfb. If you feel brave enough to meet these guys irl, we normally have coffee at PY between 8-9ish last Friday of the month.
Posted 6 years ago # -
And if you are wondering where PY is the look no further than http://www.soderberg.uk on middle meadow walk.
Posted 6 years ago # -
Will be 30th Nov Black Friday Xmas meet up,bells optional
Posted 6 years ago #
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