Help needed-training for London to Southend

disorganisedmum

Hi there.I know this has been done alot but I hope someone out there can help.I'm starting to train for London to Southend in July which is 52 miles.I have a Cannondale caad10 105 and a Spesh rockhopper and live in Southend so we have some hills.Anyhoo,what I am after is some advice re hill training.There are a couple of rides that I do which incoporate some quite big hills but I really struggle even in the easiest gear to get up there without stopping.I know to a degree that comes with fitness but I thought I was reasonably fit.I'm 36,weigh about 10 st 3lbs (i'm a bit over weight for my height) though I am slimish.I am now really watching my nutrition and have already lost 3/4 stone.I can get in 2/3 rides a week plus I do a spin class to help with the intervals.I know that I need to just get out there and ride but the weather is awful so I have a turbo trainer and have done a 60 min strength/power workout from turbotrainer.co.uk.Money is very limited at the mo due to moving house so trainer road sin't really an option.
Could anyone give me any guidance with my training?what's the best way to get up those hills,do I need to be doing more strength work off the bike?Many of the training programmes I've looked at seem a bit advanced.I don't have a cadence monitor or heart rate monitor either.
Sorry It's a bit long :oops: ,thanks for you help

imposter2.0

are you aiming (a) just to complete the course, or (b) to complete it within a specific time ?

if (a) - steady distance riding will be key. Not sure how far you are riding currently, but you may even be able to ride that distance already.

if (b) - you will need to be comfortable riding at higher intensities for extended periods.

In other words, practice your longer rides riding further - and your shorter rides riding harder.

disorganisedmum

Thanks so much for replying.My furthest ride was 30 miles.I'm ok at riding long distances but struggle over hills.I did a hilly ride of sorts (not that many hills in Southend!) on friday which was about 15 miles which I did in an hour.Many of the plans I've seen say ride up a hill and then repeat 3-6 times.There is no way I could do this now,does it come down to leg strength?I never feel it with my breathing,it's always my legs that give out.
To answer your question,I'd like to complete it in under 3 hours,even if it's just under.That's why I'm starting out early in the year.

daxplusplus

Do you have a good idea of the sorts of hills you'll need to climb on your London to Southend route?

If I was you I'd then go and look to do similar hills during your training. I tend to follow the rule that you become better at what you do.

Also if you really can't do the distance and the climbs together then do them separately - within one ride do the distance but a flatter profile, the other ride make it shorter but more hills. I'd make the hilly rides as hard as I could stand and then do the distance rides as slower/recovery rides.

My 2 cents.

disorganisedmum

That's so helpful,thanks.I'm a stay at home mum so I do have 5 days a week to train but tend not to do much at the weekend as we have 2 primary age boys and my husband wants to get out on his bike! obv I need to factor in rest days but I'm confused as to how many rest days I need and how often I should be going out or if I can't get out,go on the turbo.
Sorry for all the questions but there is so much info out there that it's a bit overwhelming.I was thinking about 1 long steady distance on the flat of say 30 miles and increasing by 5 miles per week,then a short,fast ride of about 15 miles and then a hilly,longish ride of about 20 miles to start off with.What do people think?Is that enough rides or do I need to be getting out 4 times a week?
Thanks again for the advice.

sunburntknees

The more you can get out the better! Being a busy mum, you'll probably find that the rest days choose you rather than the other way round!

There's some good info here for training for these sort of events: http://www.bhf.org.uk/get-involved/even ... cling.aspx

Seems like you've got the right sort of idea already though. Just keep doing the miles. As your overall fitness increases so will your hill climbing.

The London/Southend route isn't that hilly, so I wouldn't say you need to do any specific hill training. However, if you really want to get some serious hill training in, you could get yourself over to Little Baddow North Hill.

Sounds like you're a similar level to my girlfriend. She also lives in Southend and works from home. Once the weather gets better she will probably be going out on a few more weekday rides with one or two other mums. So let me know if you're looking for training buddies and I'll hook you up. There's also Southend Wheelers if you're looking for a club, although I've not ridden with them.

charlie_potatoes

sunburntknees wrote:

The London/Southend route isn't that hilly, so I wouldn't say you need to do any specific hill training. However, if you really want to get some serious hill training in, you could get yourself over to Little Baddow North Hill.

Or you have Langdon Hills which are about 15 miles away and IMO are the best hills for training locally.

Out of interest what date is the ride?
I might have a go at it myself this year.

disorganisedmum

The ride is sunday 21st July. Thanks for all your advice.Sunburntkness,I would love to meet up with some other mum's.It can get a bit lonely out there!Southend Wheelers meet on a sunday which I can't do.
The biggest hill near to me is Essex Way in Benfleet,no idea of the gradient but to me it's imense!It is about a 20 mile ride round trip with some smaller hills too so that is one for me to aim for.I have looked at the bhf training plans but to do some of the hills 3-6 times is a bit daunting and at the moment I couldn't do it.
I wonder if I'm cycling in too easier a gear,I try to stay on the big ring at the front and the top third of the cassette but obv that depends on wind,sometimes I get down to the bottom third.Is that roughly where I should be aiming to ride in?

robinhawkins

There are a few good hills in benfleet you can practice on:
Essex Way
Vicarage Hill ( probably a bit steep for most)
Church Road ( short but steep)
Bread and Cheese.

Another one that is fairly good is the road from Leigh station up to the A13.

Chigwell is probably the worst part of London to Southend. Once you at the first food stop things are relatively straight forward from there.

pashda

A closer hill for you to use is to go out from southend through rochford to ashingdon and then take the road up into Hockley and through to Rayleigh. Not as steep as Bread and Cheese hill but more similar to those you will get on the London to Southend. Then you can drop down Crown Hill under the railway line and turn right into Downhall Road. At the end turn right up Hambro Hill. Thats a bit fierce at the very top but a good hill. Then left at the mini roundabout and back through Hockley towards Southend.
Aim to do that once a week plus a bit of riding round Southend/Shoebury/Wakering using a harder gear than normal which will build strength in your quads. 3 rides a week will be enough so for you Mon-Weds-fri suits and either do your spin class or go for a fast walk or run on another day.
Good luck

disorganisedmum

Pashda,that route sounds great and a bit different.Will try it out this week hopefully.Thanks for the tips.

disorganisedmum

Just thought I'd say that I did the route you recommended today.It was fantastic.I added on a loop round Barling at the end and I ended up doing just shy of 30 miles in 2 hours.Was quite chuffed with myself.Hambro Hill is a beast but stopped for 30 sec half way up and then got up it fine.Great route apart from having to negotiate the bloody one way system in Rayleigh!Thanks for the recommendation.