Training for a 170 mile Coast to Coast in June 2013

dagger

I am organising a Coast to Coast ride, the Way of the Roses, in June 2013. This is a 170 mile ride which both myself and a group of around 10 riders will ride in a day.

My question is around training for the event. I want something to follow from today forwards and thought that somebody on here may be able to help. I appreciate that it's 6-months away but I want something to work towards.

I am relatively fit, 32 years of age, 11 stone and ride around 70-80 miles per week including a fast chaingang once a week (25 miles averaging around 20-21mph).

Any help would be appreciated

xcmad

Sounds like you're in a good place fitness wise.

Plan a few long rides between now and then - 50m in week 1, 60 week 3, and so on. You will need to do at least 1x 100m+ ride before you start the 170m.

You sound fit enough, so now its about getting you're body to spending that long in the saddle. Some core fitness would benefit you too. Also make sure you get used to riding at the pace you will do on the day, and know how it feels and how much effort to put in.

Best of luck.

dagger

Thanks to xcmad

Similar to my thoughts. What would you recommend for the core fitness? I'm not really one for spending alot of time in the gym (I don't go!) but could always start if that will help. As you say, my worry is really the length of time I will be spending in the saddle on the day! I am hoping for an average of 14-15mph but need to really give a 100+ miler a go and see what I can average at that then take it from there.

Thanks for the info

freezing77

If you follow the route exactly there is a fair bit of off road/ cycle path and track in the first part if heading West to East, this will bring your average speed down fairly dramatically. You will do very well to average 15 mph for the first 50 miles.

dagger

Thanks for the info freezing77.

When you say 'off-road' how rough is it please? We will all be riding road bikes........ :?

freezing77

Dagger wrote:

Thanks for the info freezing77.

When you say 'off-road' how rough is it please? We will all be riding road bikes........ :?

Road bikes are suitable, the off road is a short section of farm track across a field. I will see if I can find a photo,

The cycle track due to twists and turns is fairly slow in some sections.

robrauy

The Fred Whitton is in May. This would be a good warm up

http://www.fredwhittonchallenge.org.uk/

thegibdog

Sounds like it's just a case of building up the mileage and making sure you're comfortable during a long day in the saddle. Maybe try a couple of 200km audaxes.

grazza_e

Dagger wrote:

Thanks to xcmad

Similar to my thoughts. What would you recommend for the core fitness? I'm not really one for spending alot of time in the gym (I don't go!) but could always start if that will help.

Thanks for the info

I would recommend you do some core work, you probably don't need to go to a gym to do it. It won't improve your cycling fitness / output (which has been the subject of quite a few debates i've read here!), but I did a similar challenge last year, and I found in the end my biggest issue was nothing to do with my legs or cardio fitness, but aches etc. I encountered (particularly lower back) as my training load increased and the event itself. I've been more focussed on it this off-season and feel like it's helped. Nothing worse than getting to two weeks before an event and your back starts to be a problem, it's what happened to me! May not happen to you, but it would be a good insurance policy, as if you start to have some issues 3 months from now it may be too late to build up strength.

I'm similar age / weight / fitness level as you describe.

gazhilla

Just did the way of the roses in one day yesterday, my core is knackered from it but a lovely ride. The cycle path at the start is lovely, a fast 8 miles to warm you up. The farmers field is under two inches of mud so we paralleled along the road.