help me achieve my goals...please!
chill123
Posts: 210
OK so i plan to ride the etape du tour in 2011. I'd like you to assess my current state and make suggestions on how best I can use my available time to achieve my goals.
Current Fitness:
I've done a few centuries in the past (2 to 3 years ago) but not been cycling as much this year as i'd like to for various reasons. Until focusing on this goal (3 weeks ago) i was getting out for the odd 20-30 miler perhaps twice a month and doing the odd hour here and there on the stationary bike in the gym. I can manage a 40-50 miler currently without too much difficulty at a fairly slow pace (15-16mph). 20 miles at about 19mph is a good blast for me currently (as long as there is no wind!)
Available training time:
Weekends: I have just started doing runs with a local club. Typically 40 miles at a brisk pace (avg 19mph) which leaves me pretty goosed at the end. On the other weekend day I should be able to get out for another ride, I guess this is the one i'll build up the distance with over the coming months.
Weekdays: I can rarely get out onto the road on weekedays so i am limited to gym sessions 2-3 times per week. I can usually get in there for an hour or so. Currently I am trying to do mostly base/endurance sessions plugging away at 70% MHR. Sometimes i throw in some 2x20 intervals when i'm feeling fresh.
Aims:
To ride the etape du tour in 2001. Ideally in a respectable time, i.e without constantly looking over my shoulder for the broom wagon!
Current Fitness:
I've done a few centuries in the past (2 to 3 years ago) but not been cycling as much this year as i'd like to for various reasons. Until focusing on this goal (3 weeks ago) i was getting out for the odd 20-30 miler perhaps twice a month and doing the odd hour here and there on the stationary bike in the gym. I can manage a 40-50 miler currently without too much difficulty at a fairly slow pace (15-16mph). 20 miles at about 19mph is a good blast for me currently (as long as there is no wind!)
Available training time:
Weekends: I have just started doing runs with a local club. Typically 40 miles at a brisk pace (avg 19mph) which leaves me pretty goosed at the end. On the other weekend day I should be able to get out for another ride, I guess this is the one i'll build up the distance with over the coming months.
Weekdays: I can rarely get out onto the road on weekedays so i am limited to gym sessions 2-3 times per week. I can usually get in there for an hour or so. Currently I am trying to do mostly base/endurance sessions plugging away at 70% MHR. Sometimes i throw in some 2x20 intervals when i'm feeling fresh.
Aims:
To ride the etape du tour in 2001. Ideally in a respectable time, i.e without constantly looking over my shoulder for the broom wagon!
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Comments
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In all seriousness, based on what you are currently doing you will be looking over your shoulder for the broomwagon.
First, a club run is poor training if that is your biggest chunk of time available. You won't have your nose in the wind most of the time, rather you will be following wheels. Either find a strong-ish couple of riding partners who will make rides challenging (as opposed to completely overstretching you) or do the same hours on your own.
Second, plugging away on a gym bike for an hour at 70%MHR is like pi$$ing in the wind. IMHO, you'd be better off doing just one gym session of an hour if that hour inlcuded some hard-ass work around threshold. 2x20, 3x15 something like that. Make it hurt but make it count, then let your legs recover the other days. This will be far more effective than a 70%MHR plod.-- Dirk Hofman Motorhomes --0 -
You need to buy a Turbo trainer so you can complement your weekends with quality weekday sessions.
Timescale wise, it's definitely do-able but probably not with the commitment you're making.0 -
phil s wrote:In all seriousness, based on what you are currently doing you will be looking over your shoulder for the broomwagon.
First, a club run is poor training if that is your biggest chunk of time available. You won't have your nose in the wind most of the time, rather you will be following wheels. Either find a strong-ish couple of riding partners who will make rides challenging (as opposed to completely overstretching you) or do the same hours on your own.
Second, plugging away on a gym bike for an hour at 70%MHR is like pi$$ing in the wind. IMHO, you'd be better off doing just one gym session of an hour if that hour inlcuded some hard-ass work around threshold. 2x20, 3x15 something like that. Make it hurt but make it count, then let your legs recover the other days. This will be far more effective than a 70%MHR plod.
just to clarify a couple of things. i am only doing mainly 70% stuff at the minute to build up a good base as i've not rode much in the first half of the year. i fully intend to use the midweek gym time for intervals to help me build strength, speed etc.
at weekends i intend to do the following:
sat - club ride
sun - longer solo/buddy ride increasing in distance over the coming months, building to century distance ride by spring next year.
how does this sound?0 -
The Etape isn't just about being able to ride a distance. To make the time, or to do a good time, you need to know how to push yourself a bit. I'd start getting accustomed to what that feels like, a little at a time and build on it. One session a week, learning your limits and how to pace yourself to improve them bit by bit won't hurt.-- Dirk Hofman Motorhomes --0
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I tend to agree that a lot of group riding is a waste of time, but in mass start events like Etape it certainly helps if you know how to ride on a wheel and ride in a group. Some of the groups that form are huge (100+ riders) so you don't want to leave it to the event to discover that you are nervous in big bunches.phil s wrote:First, a club run is poor training if that is your biggest chunk of time available. You won't have your nose in the wind most of the time, rather you will be following wheels.0 -
Word. I did assume you are comfortable with bunch riding skills. If not then a club run is a good way of sharpening up that aspect of your riding.-- Dirk Hofman Motorhomes --0
