Training for First Race

WildH said:

Well...since I do not compete in T&F anymore I've taken up something new. Never thought I would enjoy and endurance event, but for some reason cycling is a joy. I'm planning on doing a half century and maybe a 3/4 century in the next two months and could use some training tips. My job is quite busy so I'm limited on time, but I can usually make it work. Thus far my schedule has been taking 4-5 mid distance rides (12-25 miles), one long (30+ miles), and one short (low pace <10 miles) per week. Mid distance rides are at a 18-19 mph pace and long at 16-17 mph pace. My right knee gets a bit stiff after long rides and it has limited me in terms of cranking out higher mileage. Any tips would be greatly appreciated. Thanks.

The mix of rides sounds about right, in terms of 1 long ride, a few shorter fast rides and at least 1 recovery ride - it's difficult to say anything on the speed as that varies dramatically depending on how hilly the course (and whether you're quoting total distance/total time or the speed you tend to ride at on the flat. I'd say to try building up the distances, perhaps that's difficult in the week with work commitments but there are plenty of sunday morning club rides that will teach you to ride in a bunch and pace you along to cover more kilometres. Completing a 50 mile ride in the bunch will be easy if you're currently doing 30 miles on your own (assuming you ride with an appropriately paced group.) There may be some flaw in your pedal stroke that is making your knee stiff (unless you have some long-term injury there - you mentioned giving up track & field athletics, was that due to injury? Even so, cycling isn't normally bad on the knees) if you ride with a club there'll be someone that can help you correct your motion