century rides

hmcclure said:

What kind of training would you do the week of a century ride?

This really depends on YOU. If you rarely ride a century or if it's your first. I would say tapper back the week of so you're riding but not really pushing yourself. I know some people who's annual goal is to complete a century. They usually build up for the months leading to it until they can do 85 miles in a ride and then they take it easy the week of the ride.

If you do centuries regularly, like I do, less change is necessary the week of the ride. I don't change my training routine the week of a century at all. It's really a matter of knowing how your body is going to respond to a 100 miles on the bike. I think that only comes from experience

BtonRider said:

This really depends on YOU. If you rarely ride a century or if it's your first. I would say tapper back the week of so you're riding but not really pushing yourself. I know some people who's annual goal is to complete a century. They usually build up for the months leading to it until they can do 85 miles in a ride and then they take it easy the week of the ride.

If you do centuries regularly, like I do, less change is necessary the week of the ride. I don't change my training routine the week of a century at all. It's really a matter of knowing how your body is going to respond to a 100 miles on the bike. I think that only comes from experience

I'm riding the MS 150 this coming weekend. This will be my 3rd century since May of this year. I just got my bike 2 months ago and have never riden road bikes before.

My neighbor thought that the week of a century to take it easy, but I know that you're muscles respond to what you're doing and not doing, right? thank you for your input.

hmcclure said:

I'm riding the MS 150 this coming weekend. This will be my 3rd century since May of this year. I just got my bike 2 months ago and have never riden road bikes before.

My neighbor thought that the week of a century to take it easy, but I know that you're muscles respond to what you're doing and not doing, right? thank you for your input.

Riding 3 centuries in 2 months without ever riding a road bike before is pretty unusual. You might be looking for an overuse injury if you don't have enough foundation.

As for training the week before a century, forget about it. A week before the event, you're not going to develop any new muscles. Most of the people I know say two or three weeks before an event you're either ready or you're not. You can't make up for what you're missing at this point. The best thing is just to ride easy so your muscles don't tighten up.

Good luck on your ride

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STaudio said:

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Thank you so much! I just rode a 75 mile ride. I've got a 111 mile ride coming August 11th. This information will prove to be useful, I'm sure.

hmcclure said:

What kind of training would you do the week of a century ride?

I too have ridden 3-4 centuries since May of this year..but I had a good foundation prior to May. For me, now, 100 miles even at a relatively fast/hard pace with plenty of hills is not a problem. I've trained about 7 mos. for my 120 mi. ride in CO (Triple Bypass)- which is in two weeks. I agree with what the others said..this is NOT the time to start training hard or long..you should be thinking of tapering off. But, that doesn't mean to sit around and do nothing. I'd still go out on rides (every other day) but what I wouldn't do is HAMMER on these rides. Just take it easy, keep the muscles loose, keep it to relatively short rides (40-50 mi.) have fun, etc. Good luck and have fun in your 150 ride. Rob

mullerrj said:

I too have ridden 3-4 centuries since May of this year..but I had a good foundation prior to May. For me, now, 100 miles even at a relatively fast/hard pace with plenty of hills is not a problem. I've trained about 7 mos. for my 120 mi. ride in CO (Triple Bypass)- which is in two weeks. I agree with what the others said..this is NOT the time to start training hard or long..you should be thinking of tapering off. But, that doesn't mean to sit around and do nothing. I'd still go out on rides (every other day) but what I wouldn't do is HAMMER on these rides. Just take it easy, keep the muscles loose, keep it to relatively short rides (40-50 mi.) have fun, etc. Good luck and have fun in your 150 ride. Rob

thanks Rob. I've gotten some response back with some training advice. I haven't been lifting weights for about 4 months, so I'm heading into the gym a couple times per week and then doing 1-2 casual days, 2 aerobic days of 25-40 miles and then 2-3 days of anaerobic rides with several 10 min. at 85-90% heart rate. Does this sound good?

Good job on your rides. I'm totally impressed that you're feeling so good about them at this point.

hmcclure said:

thanks Rob. I've gotten some response back with some training advice. I haven't been lifting weights for about 4 months, so I'm heading into the gym a couple times per week and then doing 1-2 casual days, 2 aerobic days of 25-40 miles and then 2-3 days of anaerobic rides with several 10 min. at 85-90% heart rate. Does this sound good?

Good job on your rides. I'm totally impressed that you're feeling so good about them at this point.

I'm not an advocate of weight training for your legs in-season. I'd rather do my weight training on the bike (with high gears, low rpms via hill climbs, etc.). Personally, I think you can do more harm than good in the gym with the weights "in-season". All it takes is one day you're not warmed up properly, you throw too much weight on the leg extension machine, or whatever..and the next thing you know..you hurt your knee. Hey, I know some coaches/experts that don't even believe in weight training in the "off-season" for cyclists- but I don't agree with them. What I haven't seen in your training regimine is REST. Are you resting adequately? Do you have an OFF day to recuperate? This (REST) in my opinion is just as important as your training. And, 2-3 days of anaerobic rides will not really benefit you during your endurance rides (which it sounds like you're doing a lot of) unless you're set on maintaining a certain min. speed during those rides..where you'll be going anaerobic at times. What will benefit your endurance rides..is more time in the saddle..and lots of miles. Anyway, good luck with your training..if you want any specific advice..email me and I'll try to help you out. Cheers Rob

For those of you who have done century rides, what kind of breaks (how many and for how long) do you take during the ride, if any?

Roy Keane said:

For those of you who have done century rides, what kind of breaks (how many and for how long) do you take during the ride, if any?

Stop at the rest stops, at least most of them during a century. Heck you paid for the food they're supplying, might as well eat some of it. Just don't stop for too long or eat too much. Eat a bit, stuff some in your pockets, top off your water and energy drinks, empty your bladder and get back on the bike. Long rests force you to warm up all over again. I try to limit the rests to 5 minutes. As you do more centuries and do them faster you might not stop as often but at least in your first few it pays to stay well fed and well hydrated from the beginning and rest stops can help there.

Good luck,
Dave

Roy Keane said:

For those of you who have done century rides, what kind of breaks (how many and for how long) do you take during the ride, if any?

Roy, I've done century rides that only had one stop and averaged 18+ mph (on a hilly route) and some where we've taken as many as 6 stops, averaging 16 mph because it was so hot and we had to reload water bottles often. So, it all depends on the day and whom you're riding with. Personally, I don't like to stop if I don't have to..because I get too stiff. On my last century ride (this past Sunday) we had all kinds of stops: mechanical breakdown stops, water stops, lunch stops, and a medical stop (because a guy went down in our group- broke his arm). But, hey, logistically if I could swing it (carry enough food/water)..I'd have no stops..just keep riding. Rob

mullerrj said:

Roy, I've done century rides that only had one stop and averaged 18+ mph (on a hilly route) and some where we've taken as many as 6 stops, averaging 16 mph because it was so hot and we had to reload water bottles often. So, it all depends on the day and whom you're riding with. Personally, I don't like to stop if I don't have to..because I get too stiff. On my last century ride (this past Sunday) we had all kinds of stops: mechanical breakdown stops, water stops, lunch stops, and a medical stop (because a guy went down in our group- broke his arm). But, hey, logistically if I could swing it (carry enough food/water)..I'd have no stops..just keep riding. Rob

My problem wouldn't be my legs or my lungs (I don't think they would be, anyway). My problem would be my - um - 'delicate' areas and my feet falling asleep

Roy Keane said:

My problem wouldn't be my legs or my lungs (I don't think they would be, anyway). My problem would be my - um - 'delicate' areas and my feet falling asleep

If you have ANY numbness in the "delicate" areas..get a new saddle. I have the new Body Geometry seat from Specialized..although it felt like a park bench when I first rode on it..I don't even notice it now..after logging hundreds of miles on it..and the best part is..it takes the pressure off any nerves/arteries down under. And, your feet should NOT be falling asleep or hurt in any way after a long ride. If they do, get new shoes. I have Sidi's top of the line, and they feel like bedroom slippers even after a hard 100 mi. ride. The Italian's know what they're doing when it comes to shoe design/comfort...they make the best.

I've been riding for about a year and have done a couple of 85 miles and recently a 105. I ride about 100 miles per week - 20 miles X 5 days and a little extra on my "days off." These are on a mountain bike, not a road bike. I'm a senior (62 years), so I'm sure someone 20 years my younger will be able to take a more aggressive approach.

This is how it has works for me. Anything under 60 miles is a piece of cake - I could do it any day of the week. Over 80 miles requires some preparation. My biggest issue becomes seat comfort. Climbing hills, getting in and out of the saddle, grinding those long hills in the saddle, really gets the skin irritated. On my last 105 miles ride (1/2 climbing), I did the last hour mostly out of the saddle. I didn't feel like sitting on my bike for a week afterward.

I have good shorts and I used a skin lube. Before a long ride I take it easy on my butt for a week or so cause I know that's where it's going to hurt! I've used many saddles. I ride a Specialized S-Works Epic (Carbon), which has a great seat. For me, on a ride over 85 miles, no seat is comfortable.

I've experimented with food during a ride. For me, peanut butter and banana sandwiches with a bit mayonnaise works fine. I like Gatorade for hydration and Cliff's Builders between sandwiches.

Hope this helps.

mullerrj said:

If you have ANY numbness in the "delicate" areas..get a new saddle. I have the new Body Geometry seat from Specialized..although it felt like a park bench when I first rode on it..I don't even notice it now..after logging hundreds of miles on it..and the best part is..it takes the pressure off any nerves/arteries down under. And, your feet should NOT be falling asleep or hurt in any way after a long ride. If they do, get new shoes. I have Sidi's top of the line, and they feel like bedroom slippers even after a hard 100 mi. ride. The Italian's know what they're doing when it comes to shoe design/comfort...they make the best.

Thanks for the advice. I think my feet issues are actually related to the saddle, not the shoes (i.e., pressure on nerves that run down my legs).

I've wanted to try some new saddles. The tricky part is, saddles that could ease this problem are expensive, and there are endless varieties - brands, cutouts, shapes, etc. None of my LBS's have trial versions that you can try out before you can buy.

So, you're left with taking a gamble on, say, a $100 saddle that may not be any better for your own specific anatomy than the one you already have.

I'm not sure what to do...should I just roll the dice?

Roy Keane said:

...I'm not sure what to do...should I just roll the dice?

Go to your best local pro shop and test ride some bikes with the various saddles. Also consider paying for a custom bike fit. Often a small adjustment to saddle fore aft position, tilt or height can relieve the kind of issues you're talking about. Find the right pro shop and they'll do the fit and let you try out a couple of different saddle designs during the fitting. I wouldn't reccomend this in the last week before your first century unless you're really having a lot of trouble. Also remember to shift up a couple of cogs and stand up from time to time during your ride. I do it all the time while recovering from pulls at the back of a paceline, it really keeps the blood flowing and with practice you do this and stay right with the group.

-Dave

Roy Keane said:

Thanks for the advice. I think my feet issues are actually related to the saddle, not the shoes (i.e., pressure on nerves that run down my legs).

I've wanted to try some new saddles. The tricky part is, saddles that could ease this problem are expensive, and there are endless varieties - brands, cutouts, shapes, etc. None of my LBS's have trial versions that you can try out before you can buy.

So, you're left with taking a gamble on, say, a $100 saddle that may not be any better for your own specific anatomy than the one you already have.

I'm not sure what to do...should I just roll the dice?

Wanna know what I think your feet issues may be related to? And, it aint your saddle..it's your back. I'm bettin' you could have a herniated disc..that you don't even know you have..that is affecting the sciatic nerve and making your foot numb. You can have a herniated disc in the L5/S1 area and not even have any back pain. I know cause I have a herniated disc with no back pain, just foot numbness. If you don't think it's that, it could be that a nerve is being pinched because of the saddle...like you said. Try to figure it out, cause I wouldn't want to have to deal with the numbness if I didn't have to. For me, I know I have to...for now anyway.

Yes, I hear ya re: saddles. They are expensive. Mine was $150 but I was able to demo mine first, because I have an awesome LBS. Actually, I tried the Specialized Team Toupe BG saddle first. It felt like a park bench. Then I tried their Toupe Gel..which I bought. Wish you had a LBS like I do.

Well gotta run..and go celebrate the 4th! Happy 4th of July! Rob

daveryanwyoming said:

Go to your best local pro shop and test ride some bikes with the various saddles. Also consider paying for a custom bike fit. Often a small adjustment to saddle fore aft position, tilt or height can relieve the kind of issues you're talking about. -Dave

I agree that a custom bike fit is helpful. About a month before my long ride I went in for a fit. All adjustments were small, but I could tell the difference, and it seemed to help on longer rides. I'd recommend you have a fit that includes measuring power output, not just physical body to bike measurements. After the initial setup, which changed a bit from when the bike was setup new, some adjustments were made as power was measured. I am very satisfied with the results.

I'm not sure I'd make any adjustments just a week before a long ride. If you have been comfortable I'd leave it alone for now. Even a small adjustment can make a big difference in 100 miles of riding. You don't want any surprises on your long day.

garyj said:

I'd recommend you have a fit that includes measuring power output, not just physical body to bike measurements.

What's measuring power output going to tell you? Are you saying, for every fit change you make to the bike..check to see how it affects power output? If so, how do you do that? i.e. do you check power output at the same HR? I've never seen/heard simultaneous power output measurements being performed as part of a bike fit/check. Do you know any LBS that does this?