How best to use training route

rob39
rob39 Posts: 479
edited June 2016 in Training, fitness and health
Training for a 100 mile ride, and currently up to 50 mile rides now but can't do this all the time. I do have a shorter hilly 15 miler, gaining 1,450ft over 15 miles. How can I best use this circuit to benefit the training for the 100

https://www.strava.com/routes/5430650

Comments

  • imposter2.0
    imposter2.0 Posts: 12,028
    Ride seven laps..?
  • rob39
    rob39 Posts: 479
    Should have mention time limited to do long rides all the time. So how best to use the 15 miles
  • imposter2.0
    imposter2.0 Posts: 12,028
    Just ride it harder then, which will help - but if your aim is distance, then you really need to be doing longer rides than you are now...
  • markhewitt1978
    markhewitt1978 Posts: 7,614
    Make a private segment out of the loop portion of the route. Use the first 1.7 miles as a warmup. Then completely blast it as fast as you possibly can, give yourself no rest, use HR or power if you can to keep your effort levels high. Once you get back to the end of the loop cool down on the way home.

    What it should do is simulate those hard efforts on a long ride and enable you to recover better. Intervals would also work but I prefer the all out lap.
  • singleton
    singleton Posts: 2,523
    The best thing is to increase you long ride, but if you can do 1xlong rider at moderate pace, and either one, other or both of 1x20 miler at threshold pace and 1x30 miler at tempo pace in a week then I'd say that would put you in good shape for a century.
  • rob39
    rob39 Posts: 479
    The plan is to increase miles with a 60 planned for the weekend, but can't do this all the time due to work/life and thought this tough 15 miler could be used to complement the century ride
  • webboo
    webboo Posts: 6,087
    Do intervals on your 15 mile loop. My mid week after work rides tend to be for an hour or so usually some sort of interval training. On a weekend I will do a longer ride, I find I can usually increase my distance by 30 to 40 miles for an event based on this.

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