My partner and I have been generously gifted an entry in a 100 mile gravel race. We are very excited, but its in less than 6 weeks. Past completion times vary from 7 1/2 hrs to 15hrs.
We have both been ill for a few weeks with a virus but are fit and riding hilly 30+ mile rides with no prob in 2 1/2 hrs on the road.
What should we do for the next 5 weeks to give ourselves the best chance of having fun and completion in a social time. I must say neither of us expect to come anywhere near winning....
30 miles in 2.5 hours on the road? I fear you may struggle!
just try and get the miles in for the next 3-4,weeks, do some long rides. Then ease off in the 1-2 weeks beforehand so you’re not ruined.
Practice eating and drinking on the bike, you can lose hours on an event like that if you’re stopping constantly.
Yep up the milage so your doing a ride of 80 odd miles beforehand. What's the longest you've ridden in a day before. As njee20 says stopping for a fettle, was and food eats into valuable time so try and avoid it but keep topped up with food and water on the move.
Good luck.
Ok, im clutching at straws here....50km, 700m ascent in 2hr 14min. Im hoping that makes it sound a bit better..
If not then i am going to have to dig v deep.
As above plus you need to plan for the event based on cut off times and how that translates to an average kph required to get round.
That needs to be factored into your training along with climbing and nutrition. So for example you may be looking at 15kph rides with 400m of climbing every 20k.
How much have you got left in the tank when you complete your 35m 2000ft ride in 2:14? Could you do the whole ride again at the same pace?
Tripling that kind of mileage is gonna take some effort methinks, unless currently you’ve got the legs to hit 50+m with relative ease.
I’m not a training expert. But you haven’t got the time to do lots of long slow rides to build endurance. I’d be beasting myself on the turbo at near ftp levels for 1-2 hours maybe 3-4 times a week then taper a week before the event,
I mainly ride gravel/off road endurance events, my next biggie is in April and I started training seriously for it around 5 weeks ago, dont underestimate the challenge
Longest ride last year was just over 100 miles on the road. I rode some long gravel rides in Colorado over the summer, but we have both been spanked by a dreadful chest and sinus virus for about 12 weeks. We are both better now and trying to regain some legs.
I will try two laps of my Snowdonia ride asap and see how i get on for time. I dont feel totally broken, so im guessing i could do it again in 110% of time.
Just get used to that kind of time in the saddle. If you can manage 60-80 miles before the event, then you'll manage 100.
I thought I was fairly fit a few years ago now, when I was getting faster and faster on rides of 2-3 hours, my first 100km off road was a rude awakening. Just wasn't used to the distance/time. Whilst i got round and my muscles didn't feel that tired I was feeling a bit sick in the back of my throat by the end. Could have been that I didn't fuel correctly on the day, but regardless, it would probably have been more comfortable if I'd have tried a comparable distance/time beforehand.
Its was a surprise short notice gift of a place in the event. I really wasnt expecting it at all. Its not even in the uk.....but i dont want to look an arse.....
Thanks for your help everyone, i am prepared to work hard and listen to any advice.
I'm in similar boat to you. I'm riding Strade Bianche in about three weeks. I've done zero riding since the Festive 500 over Christmas, due to work travel, weather etc. Tried Zwifting but it's not for me. So, I'm going to try to do a couple of 70 milers in the next couple of weeks (somewhat soberingly I'm going to need to do another half century on top of that on the day), then just take it very slowly for the first half and eat lots along the way. I know I can do the distance but I also know I'll be tempted to hammer it and then run out of gas three quarters of the way round and I need to save something for the climb into Siena! I'm sure it will be fine...
Just try to get as many miles in as poss between now and then, either way it'll be hard.
I've a 60km off road ride on Sunday with 0 training I'm really not looking forward to.. ...
With five weeks to go, I wouldn't try and embark on a specific training plan. As others have said, just get as much time in on the bike as you can.
What you can do is make sure you are comfortable on the bike and prepared for a long day. Sort out any wee niggles in your equipment and set up so your ride is not compromised by something avoidable.
Im glad its not just me who has let events ambush them!
Lets work!
Five weeks to go. You want to ride 200, 200, 300, 400, 100 km/week. You need time in the saddle if you plan on finishing comfortably. I’d be looking at a nice road loop of 100 km, and think about finishing it in sub four hours if you can. You don’t need hills either, just nice rolling loops and time on the bike.
Tired's advice is pretty good.
I'm currently in the process of turning myself from a CX racer into a 3 day MTB stage racer by May. Mainly doing it by just getting out whenever I can for as long as I can (3-6hrs) on whatever bike suits my mood but also by including a little bit of more specialised turbo work and one crit race training session a week to maintain my top end, plus a few hours/wk of core/strength.
It's a lot to fit in!
Generally, the MTB miles feel the most productive use of my time.
I’m not a training expert...... I’d be beasting myself on the turbo at near ftp levels for 1-2 hours maybe 3-4 times a week then taper a week before the event,
If the required effect is to tire yourself out in the shortest possible time, then heed this advice - comfort and fatigue are the things that will halt your progress so simply concentrate on progressively building up your miles, particularly to get to 60-80miles a few weeks preceding and making sure you get your refueling right, as simply running out of energy is a key factor. Try and ride at an even pace, rather than setting out too-quick and crawling at the end, start slightly slower if needed. Supplement this with a mid-week, high-intensity turbo session, but doesn't need to be longer than 30 minutes including warm-up/down - plus you need at least a day's recovery after. Recovery is just as important as the ride itself, otherwise just piling on the miles will just result in over-training, fatigue and probably a cold/virus due to depleted immune system.
Which Gravel race is it that you're doing? Someone else here might have done it before and be able to offer advice.
If you've no expectations of winning or competing for places then just focus on actually finishing the event and enjoy it.
Sometimes taking a break at one of the feed stations is actually a good idea, and a good chance to chat to other riders.
As for training, just get some miles in, and cover 100 miles at least once in the weeks before the event, that way you'll be confident of doing the distance on the day. Have a few days off riding just before the event though, to rest and recuperate .
Its the Landrun100 in Oklahoma.
It looks fantastic. Ive ridden 100 miles this week in 3x35 chunks. Today its so snowy i cant move my car, so its a rest day. I will see if i can get a longer ride tomorrow or fri.
I have the chance to use the gym at weekend so will use that for some shorter intensity.
Ive stopped drinking and have cut all the rubbish from my diet 🙂
just out of interest, for those recommending mileages to do in the weeks run up, i.e. <span style="background-color: #eeeeee; color: #444444; font-size: 16px;">200, 200, 300, 400, 100 km/week, would you say that it has to be in one ride, or over the course of a week?</span>
I'd aim to be riding at least one 100km ride/week in that list of 2/2/3/4/100.
I’m no expert, but when I’ve done an organised ride it is always easier and funner than you think.
A big group of mates did a 100 mile (fairly flat) coast to coast a few years back.
One chaps longest ride was 35 miles! We had a late night befor the ride (2am) and all finished well enough for a massive piss up that night.
You’ll be fine.
Thanks all! No ride today, hopefully tomorrow
btw, my sister finished Ride London 100 miles on 16 miles of training. She had run 50 marathons, but decided to ride for a change. Fitness, stamina and mental attitude were never going to be an issue.