training suggestions for multiday ride?

I'm interested to see some responses to this as well. I have just committed to a three day / 250 miles ride in southern Utah (Boulder Mountain?). Now tell me that won't stike fear into an Indiana boy used to winding in and out of cornfields. (If we have a hill big enough to sled on, we give it a name)

jj333 said:

Hi. In early september i will be doing a bike ride of ~420 miles over 7 days (1 rest day). Currently, i only bike 20-30 miles twice a week. Does any one have any suggestions on how i should train without over training and when i should start training for the ride? I am just looking to be able to finish the ride and have a good time. Not looking to break any records! :-> Thanks!

Suggest you start increasing your weekly mileage gradually now. Keep to a good aerobic energy-conserving pace as much as possible, with harder efforts on as needed on the hills. Ride 3 or 4 days in a row to help you get ready. About two weeks before the ride, try to hit 50-60 miles for 4 or 5 days in a row. Then taper the last week; cutting mileage way down.

You could probably do the week with less training, but why suffer? Do the preparation, and it will be fun.

I just finished a multi-day ride last week. About 550 miles, seven days. My suggestion would be to work up towards the longest distance you will cover on the ride (70-100 miles, I’m guessing?). Starting with your 20-30 mile base, and add 10% each week until you hit your distance. Once you hit that distance, work on doing back to back rides. For example, maybe do 100 miles on Saturday, 60 miles on Sunday. Mix in one or two easier days of riding, for recovery. You don’t need to train at 100% all the time. You’ll also need to start training more than two days per week - I’d say at least four days of training of some sort every week (cross train a couple days if you can’t always be on the bike). Five days per week is better. I trained five days per week, 200+ miles per week. Remember that you’re training for endurance, not sprints. Focus on that. Also use your training to learn how your body handles other factors:

Food: How much food do you need? How often? What kind of food works for you? What doesn’t? Experiment a bit before your big ride.

Water: How often do you need to hydrate (in other words, how much water do you need to carry and how often will you need to stop to refill). What sports drink works for you? You WILL need an electrolyte replacement drink – water only won’t cut it.

Gear: Make sure your bike is 100% properly fitted to you well before the ride! Find out what apparel works for you in the environmental conditions you think you’ll encounter on the ride. Be prepared for varying conditions. Which cycling shorts work best, etc?

Good luck on your ride and have fun! Which ride is it, by the way?

This might be helpful

http://www.aidslifecycle.org/training/

with a general outline for building to 545 miles over 7 days.