How should I train for my first 240km?

KUNTAGEOUS

Hello all.

I'll be participating in a two-day major cycling event called The Enbridge Ride to Conquer Cancer benefiting the Segal Cancer Centre at the Jewish General Hospital.
I'll be cycling throughout Quebec's countryside with thousands of other Riders. All the proceeds will go to the Segal Cancer Centre at the Jewish General Hospital to support cancer research, treatment, and services.

This will be my first event and I was wondering what type of training should I do.
So far at the gym I've done:

15 mins on the elliptical (intervals)
15 mins on the work bike (intervals)
15 mins on the spinner (bike with no timmer, just peddling)

ID LOVE SOME WORK OUT ROUTINES


I hope that you'll share this incredible adventure with me by supporting me in my fundraising efforts.

http://www.conquercancer.ca/site/TR?px= ... lbadge2011


Thank you in advance for your generosity!

Sincerely,
Ginelle

Watch my youtube video for a better understanding:

http://www.youtube.com/watch?v…..zi_r-L4avw

P_Tucker

I'd suggest riding your bike a lot.

KUNTAGEOUS

There's snow on the ground.. Can't really do that as yet.

Pigtail

You haven't said when the ride is, ie how long do you have to train?

You need to build up ability to pedal steadily for a long time. Intervals would come later.

I'm preparing for a much shorter event, (81 miles) in May and have also had problems with the weather. I often do a 90 minute steady session on a gym bike. Two hours would be even better.

James

danowat

Depends on the ride, 240km in 2 hits? thats only 120km a day, which is more than doable for anyone who is reasonably fit.

I guess, considering its not a race, that the focus isn't on speed?, if so, you need to do long, steady base rides to make sure you've got the endurance and that you are comfortable on the bike, rides building up to 3-4hrs would be good.

I did my first 200km (single day ride 7hrs 50mins) on no more than 150miles a week, first 190km's was a doddle, last 10km was pretty tough though.

KUNTAGEOUS

Sorry about that, the ride is on July 9th-10.

So basically just go on the work bike at around level 4 for leading up to 2-4 hours?

How often should I work out a week?

Do I only go on the work bike?

danowat

Work bike?, level 4?

jgsi

KUNTAGEOUS wrote:

Sorry about that, the ride is on July 9th-10.

So basically just go on the work bike at around level 4 for leading up to 2-4 hours?

How often should I work out a week?

Do I only go on the work bike?

If you just train like that, you'll be on medication.
There are lots of training plans available that ring the changes ... eg Carmichaels Time Crunched Cyclist book which has a long distance schedule

KUNTAGEOUS

JGSI wrote:

KUNTAGEOUS wrote:

Sorry about that, the ride is on July 9th-10.

So basically just go on the work bike at around level 4 for leading up to 2-4 hours?

How often should I work out a week?

Do I only go on the work bike?

If you just train like that, you'll be on medication.
There are lots of training plans available that ring the changes ... eg Carmichaels Time Crunched Cyclist book which has a long distance schedule

Lol, what do you mean by that?

prb007

KUNTAGEOUS wrote:

JGSI wrote:

KUNTAGEOUS wrote:

Sorry about that, the ride is on July 9th-10.

So basically just go on the work bike at around level 4 for leading up to 2-4 hours?

How often should I work out a week?

Do I only go on the work bike?

If you just train like that, you'll be on medication.
There are lots of training plans available that ring the changes ... eg Carmichaels Time Crunched Cyclist book which has a long distance schedule

Lol, what do you mean by that?

I assume, by level 4, you mean a degree of difficulty on the exercise bike, not level 4 wrt heart rate training zones!?
If you could spend 2-4 hrs within 10% of your maximum heart rate, then you'd have no need to be asking for routines on here, as you'd already be one of the fittest BR forum members!
Some good tips here... http://www.bikecyclingreviews.com/Begin ... ining.html

I'm training for a long-distance ride, here in the UK (100+ miles/per day for 9 days) and have been trying to ramp up my training lately (for a May event), also training around bad weather (though not as bad as yours, by the sound of it!).
A general rule of thumb is not to increase your traing volume (time or distance) by more than 10% per week.

Good luck with the event, I'm sure you'll have a blast.

KUNTAGEOUS

prb007 wrote:

KUNTAGEOUS wrote:

JGSI wrote:

KUNTAGEOUS wrote:

Sorry about that, the ride is on July 9th-10.

So basically just go on the work bike at around level 4 for leading up to 2-4 hours?

How often should I work out a week?

Do I only go on the work bike?

If you just train like that, you'll be on medication.
There are lots of training plans available that ring the changes ... eg Carmichaels Time Crunched Cyclist book which has a long distance schedule

Lol, what do you mean by that?

I assume, by level 4, you mean a degree of difficulty on the exercise bike, not level 4 wrt heart rate training zones!?
If you could spend 2-4 hrs within 10% of your maximum heart rate, then you'd have no need to be asking for routines on here, as you'd already be one of the fittest BR forum members!
Some good tips here... http://www.bikecyclingreviews.com/Begin ... ining.html

I'm training for a long-distance ride, here in the UK (100+ miles/per day for 9 days) and have been trying to ramp up my training lately (for a May event), also training around bad weather (though not as bad as yours, by the sound of it!).
A general rule of thumb is not to increase your traing volume (time or distance) by more than 10% per week.

Good luck with the event, I'm sure you'll have a blast.

Aww thanks so much!
Same to you, i'm sure you'll kill it