Training for first Century

Quoted post said:

Originally posted by lisan
Any suggestions for a good training program for the Hotter 'n Hell 100? It will be my first 100-miler.

I have ridden a 40 mile ride (with hardly any training for it) and had no problem with it...but I realize that a 100-mile ride it equivalent to marathon training.

Any suggestions for a good 12-week training program? Also, what should I do to build a base before starting the 12-week training program?

I also work full-time and have a toddler; so I need advice on a good trainer (so I can ride inside, when needed). I was also considering riding to/from work 2-3 times per week (which would be about 11-15 miles each way). Is this a good training mechanism?

Other thoughts on balancing work, kids, and training?

I am sure there are some books out there that might have a particular regiman. I also know that the Leukemia Society does a lot of fundraising via marathon, triathlon and century rides, which include a full training program. I did a marathon with them and it was a great experience.

My basic program would resemble a marathon training program. Lots of base miles during the week and long rides on the weekend building up to the event. Riding to work would certainly fit the bill. It may not seem like a lot of extra mileage, but it adds up and you will feel the difference.

Hope this was of some help. Tough century for your first one by the way. i take my helmet off to you.

I know it's a lot of questions, so thanks in advance for ANY advice!

Lisa

Just the name alone makes me cringe.

I have never ridden more than 70, and that limit has come from saddle discomfort more than endurance. So, make sure your bike/body fit correctly. Comfort is #1.

With the trainer, is money an object? If not, I'd suggest thinking about a spin bike. The LeMond RevMaster is awesome. It's much more comfortable than a road bike on a trainer, even though I use the same saddle. I got one used, under the guise that it was for my wife, for $610 on eBay. If you just want a regular trainer, but a really good one, get a CycleOps 2. About $250, and well worth the premium over others.

[QUOTE]Originally posted by lisan
[B]Any suggestions for a good training program for the Hotter 'n Hell 100? It will be my first 100-miler.

Lisa,

Saddle time...is all you need. Ride lots of 50-60 milers and you should be fine. Most centuries have 3-5 stops where you can rest and eat (most good ones are fully supported with food, water, and mechanical support). Solvang cenutry which is one of the hardest in CA, has 5 stops (every 25 miles) and was my first century. Reality is...the first 25 miles you ride with so much adrenaline that it goes by very quickly. Miles 25-50 should be ok..but when you hit miles 65-80 is when most people start to hit the wall...for some reason these are the miles where most people suffer the most. One reason is that your body just isnt used to riding those miles (especially if youve only done like 70 max). The last 10-15 miles is usually no big deal...again adrenaline in anticipation of the finish. I would put in lots of base miles..high cadence mileage ...then on weekends go for 50-70 miles and you should be ok. Also depending on the century youre doing..I would get in some climbing training in...Solvang had 5-6k feet of climbing...huge climbs at mile 80 and 90!
Good trainer for me is the Cycle-Ops fluid2 trainer that US Postal uses...good price and very smooth operation. Also the tension gets harder depending on how fast and hard you pedal..excellent trainer. Trainers are only really good for interval training...hard training to build power and speed...not endurance...I dont know about you but I cant stay on a trainer longer than an hour...max!

I agree with Sevenrider. Take advantage of the rest stops, I am sure the Hotter than Hell has good ones. Also, be wary of letting the adrenaline rush carry you away. That energy will come in handy later. Last piece of advice, is good shorts. You don't necessarily need to buy the $200 Assos (though they are great) but you want to be comfy.

Quoted post said:

Originally posted by larry barr
I agree with Sevenrider. Take advantage of the rest stops, I am sure the Hotter than Hell has good ones. Also, be wary of letting the adrenaline rush carry you away. That energy will come in handy later. Last piece of advice, is good shorts. You don't necessarily need to buy the $200 Assos (though they are great) but you want to be comfy.

Totally agree...dont be cheap and buy good shorts..I actually bit my lip and bought Assos..(you can find them cheaper on EBAY) they are awesome...friend wore cheap ones..and had blisters...just not worth it! I would also recommend that you bring your own energy drink mix and gels (Gu, etc). Some events will have some energy powder but others may not..and they make a difference on really long rides. I usually bring enough GU (one every 45 min) to last the event. Your first ride will prob take you 6-7 hours of riding time depending on your fitness level and level of terrain.

Quoted post said:

Originally posted by Aztec
Just the name alone makes me cringe.

I have never ridden more than 70, and that limit has come from saddle discomfort more than endurance. So, make sure your bike/body fit correctly. Comfort is #1.

Yeah, what he said. Comfort is probably the most important variable.

Even Lance Armstrong sacrifices some of his aerodynamic positioning in favor of more comfort. He uses slightly wider handlebars than members of his USPS team and he rides with his back curved instead of the optimal "flat" position due to a condition in his lower back known as spondylolisthesis.

I use a 2003 Specialized Body Geometry Comp saddle but don't recommend them. My derriere is always the first to give out on a longer ride followed by hand numbness/pain. Just because a saddle appears or is marketed as an ergonomic design doesn't make it so. You'll probably have to try out a few different styles. The thing is the real discomfort won't set in until after 1.5 - 2 hours so you'll have to be able to try one for that length of time in order to really know if it's going to be comfortable enough for the duration of that event.

Good luck by the way. I'm shooting for the completion of a century this summer too. Not racing though. Just want to complete one first. I'm going to have to get a new saddle first though! 😄

Doctor Morbius

Quoted post said:

Originally posted by lisan
Any suggestions for a good training program for the Hotter 'n Hell 100? It will be my first 100-miler.
[...]Lisa

If you're looking for something very structured, do a google search for "Century Bicycle Training" or something equivalent. You'll find lots of different minor variations on a 10- or 12-week training plan that may have been originally published in Bicycling magazine a long time ago. They're all pretty much the same, so you can pick whichever strikes your fancy. That fact tells you that the specifics of the plan don't really matter, but having something specific written down in advance helps keeps folks on track and motivated.

The important thing for a century is to get the miles in. If you're already riding 40 miles in a clip, 10 weeks is probably a good amount of time to get ready for 100. Just slowly increase the mileage week-by-week, about 10% more for your long ride on Saturday or Sunday. The weekend before the century you should go for a ride of 75 miles or so. It might seem like the additional 25 miles is quite a leap, but actually, the excitement of the event plus the support will get you those extra 25 miles easily.

One bit of advice for the century itself. You might want to invest in an inexpensive heart rate monitor. A Web search or even your local bookstore will give you lots of information on different training zones. What you want to know is the heart rate at your anaerobic or lactate threshold threshold. You can figure it out approximately from some simple equations based on your age, or you can get a more accurate number from various procedures or tests. Your lactate threshold is the point when your muscles are expending so much effort that your body can't cleanse the lactic acid as fast as the muscles are creating it. Do this for too long (15-30 minutes) and the muscles flat out quit. Once you know your threshold, program it into the heart rate monitor and set the thing to beep like crazy if you exceed it. During the event, if the monitor emits even the slightest peep, reduce your effort immediately. As long as you stay below the threshold, keep hydrated, and eat enough, you can ride pretty much indefinitely.

BTW, I've never known any cyclist that set out to do a century that didn't make. I'm sure you'll do fine. (And it feels pretty good to know the odometer's hit three digits!)

Stephen

Thanks everyone for your great advice...I'll look for a Cycle Ops 2 trainer and some good shorts.

I've done marathon training before, so I know all about staying nourished and hydrated (I'm a big fan of Gu!).

Thanks again...I really appreciate the great advice.

Lisa