Is it enough to train 1h a day very specifically on the home trainer (I use Tacx basic + HRM) in order to be able to run (as a solitary amateur rider) very long mountain rides (250km, 5000m up)? Here's my training program in February:
1/2 times a week: 1h interval workout session on the home trainer 3 times a week: 1h endurance workout session on home trainer 1 time a week : 1h recovery ride on home trainer 4 trainings on the bike for 100-120km
Will I be able within one month to complete an on-the road ride of more than 200km?
Originally posted by permiche Is it enough to train 1h a day very specifically on the home trainer (I use Tacx basic + HRM) in order to be able to run (as a solitary amateur rider) very long mountain rides (250km, 5000m up)? Here's my training program in February:
1/2 times a week: 1h interval workout session on the home trainer 3 times a week: 1h endurance workout session on home trainer 1 time a week : 1h recovery ride on home trainer 4 trainings on the bike for 100-120km
Will I be able within one month to complete an on-the road ride of more than 200km?
If you can complete that amount of training, you should be able to get through a 200km ride. This would be difficult though if you are not very fit to start off with or are new to cycling. Also you might have to go very slowly through the 200km ride.
I'm not new to cycling at all, I've rode about 110 000km over the past 7 years, and in the last years I ride about 12 000km/y. And I'm not new to 250k randonees too, last year I made 12 of such rides. My question was linked to the fact that, differently from the last years, this year, mainly because of bad weather, I almost could not train on the road (at least not with continuity) for almost one month... so I try to compensate on the indoor trainer, but I still don't know if it is the same thing. I perceive maybe a more intense effort (expatially during interval workouts), but it is something lasting only for one hour or less, nothing if compared to a ride of 9/10h on the road. Hope to hear ur opinion soon...
Given that you have so much experiance I think you will know if you are ready or not for the ride. I managed to do a 200km ride after 2 or 3 months where I trained every day but for only 1 hour. I wouldn't be supprised if you find yourself fitter from the intervals and intense sessions you have completed and are therefore able to complete the distance at a faster rate that before.
Thanks for the reply... my doubts rise from the fact that in the past I have always trained on the road (also in winter) for a couple of rides per week of about 100k each, and I am wondering if a different training technique (the one I am using now on the indoor trainer) can be equivalent. On the last ride on the road I made 3 weeks ago now I found myself very fit, beating my personal best on a climb I use to test my fitness, but still don't know if the training on the rolls will give me the endurance for remaining on the bike for one whole day... I think I will try, on the next weeks preceeding the event (that I have planned for March 21th), to do at least one long ride on asphalt per week, maybe gradually increasing the distance (120k, then 140k, then a couple of 160k). Thanks again for ur opinion
Originally posted by permiche Thanks for the reply... my doubts rise from the fact that in the past I have always trained on the road (also in winter) for a couple of rides per week of about 100k each, and I am wondering if a different training technique (the one I am using now on the indoor trainer) can be equivalent. On the last ride on the road I made 3 weeks ago now I found myself very fit, beating my personal best on a climb I use to test my fitness, but still don't know if the training on the rolls will give me the endurance for remaining on the bike for one whole day... I think I will try, on the next weeks preceeding the event (that I have planned for March 21th), to do at least one long ride on asphalt per week, maybe gradually increasing the distance (120k, then 140k, then a couple of 160k). Thanks again for ur opinion
I have worked with a few Audaxers who have riden the PBP and always include intensity in the program (often removing large distances for months at a time). The theory behind this is that by raising your fitness the ride (if completed at the same speed as before the increased fitness) will be easier! You then have a choice to complete the ride faster or do it at the same speed and enjoy the ride more.
Most of the benefit of long rides are to learn to sit in the saddle and pedal for long periods rather than any specific physiological adaptation. I think you might have a nice surprise when you ride your next 200 km.
On a final note you may need to reconsider your nutrition strategy if you are fitter and haven't ridden the distance for a while.
I don't clearly understand why should I change my nutritional habits because of my different training... maybe if, as u say, I am fitter, I will have the tendency to go faster and so I will burn more and I will need additional energy supply? Thanx of ur advice
Originally posted by permiche I don't clearly understand why should I change my nutritional habits because of my different training... maybe if, as u say, I am fitter, I will have the tendency to go faster and so I will burn more and I will need additional energy supply? Thanx of ur advice
That might be the case and will result in a greater risk of glycogen depletion. Rather than using more energy in total (almost the same energy is used to do 200km fast or slow) you might get the energy from a different source if riding faster (i.e. a greater dependance on carbohydrate). Also having not riden the distance for a while your nutritional strategy may be more important in getting you around the distance than when you did the distance regularly.
All in all; its worth reviewing your nutritional strategy even if you don't feel it needs changing.
... well... I tried a 130k ride on saturday, on a hilly terrrain and I got good sensations for about 100k, then on the last (and more demanding) climb I felt my legs like "empty"... Maybe I should have eaten more (and more frequently), maybe the very cold temperature (2°C) has had an effect too... but for sure I need more training on long distances on the road before I can ride again a 250k!!!!
