EN CHALLENGE: 100 Mile indoor trainer ride
Been thinking about this while doing all these intervals on the trainer, and I recently saw Carl Noftsger thinking the same thing, so here we go!
The Challenge: Ride 100 miles on your bike, indoors on the trainer, in one single day.
When: Any day between now and Jan 31 2013
Important rules:
- If you ride with power, your NP should be >40% of your Threshold power. This to prevent anyone from using a trainer with adjustable resistance and turning the resistance off.
- 100 miles must be completed on the same calendar day. If you start in the evening and hit 99 miles by the time the clock hits midnight, you did not complete the challenge.
- You can split the ride up any way you want. 100 in one stretch, 50 in the morning and 50 in the evening, eat, nap, run, in between, all is good as long as you do 100 miles on the same day on the bike on the trainer.
- You can do as many attempts as you like. Try, fail, no problem, you got until Jan 31.
- You can complete the challenge as many times as you want and try to do better than your buddies! Say you're on the JOS team and one of the NOS guys or girls completed the challenge? Try to beat it by riding faster, or longer!
- DZ Nuts or equivalent products are highly recommended
- You can use any bike you like
- Announce it when you are planning an attempt! Nothing better than having others join you to keep you going.
Ready? Who's up first!
Comments
Only 100? I doubled that at Maplewoodstock in 2011. Outside. On a day where the temps rose into the 90's. Then I did it again this year. And it was hotter.
Okay, I posted the two photos to my profile. This is my fundraiser for two local food pantries at Maplewoodstock (an all-weekend outdoor concert in July) in Maplewood, NJ. In 2 years I've put myself out there like a clown and rode on Saturday from when the first band started all the way until the last band finished, around 10 hours later. In two years, I helped raise over $7,000 for hungry folks.
There's only one way to make that Garmin look like that.
It's on!!!
Wow that is awesome! Congratulations on your fundraising achievement as well as riding for that long on a trainer! Not to mention your average speed!!!
I'm in the NOS, and thinking of doing it on a Thursday so I can do my Mon / Tue / Wed as usual per the plan, then do this on a Thursday, rest of Friday, just do the main set on Saturday, back on schedule as of Sunday'r run. Something like that at least. ;-)
We will be doing our charity ride in March-Ironglüt #2. It was a blast last year. We had tons of sponsors to include EN, Infinit, Zoot, Wattie Ink and more. Looking forward to it again. I will keep you all posted that way if you live close to Iowa you could come and join us.
Last year as I was prepping for the never forgiving or forgetting Ironman St. George I did a total of 5 100 mile rides on the trainer. Please note that will never happen again.
I think since I have the endurance built up and feel good I will shoot for the 100 miles this Saturday. Lets try and find a way to link in through facetime or something to push each other. Pics must be included.
Damn this will truly be fun!!!!!
http://www.im4rm.com/ironglut.html (from last year and working on details for 2013)
All the best to all who ride.
At first, I thought you were proposing a solid, single-effort, 100mi on the trainer.
24 hrs seems, well, reasonable is a funny word to use in a situation like this but, ok, reasonable.
I will have to think about this....
We had a cornhole do that with his trainer during our first IronGlüt- had his tension way down and when looking at it there was barely any tension on his fly wheel. So I like the greater then .4 intensity!!
Up in the morning, breakfast of champions i.e. bread with Nutella, then off to the driveway for some snow shoveling. First time I've ever done that, was looking forward to it, with 12" of snow it's fun for 5 minutes before it starts to suck balls.
Around 8.30am, time to start riding and despite being tired from the VO2 run intervals from the night before I felt good and strong. Oh I opted out of DZ Nuts or Chamois cream, basically just because i was to lazy to look for it.
First 30 miles, it went quite well:
- avg power 222 watts
- IF 0.74
- speed 21.5mph
Miles 30-50 became much harder and I had to slow down a bit
- avg power 203 watts
- IF 0.68
- speed 20.9mph
After mile 50 the light started to go out and energy ran a little low:
- avg power 170 watts
- IF 0.57
- speed 18.7mph
Miles 60-62 were basically a cool down.
- avg power 139
- IF 0.47
- speed 15.7mph
So for part 1 I'd covered 62 miles in 3h01' with an NP of 207 i.e. IF 0.69. Speed 20.5mph.
I was pretty toast and my glutes were seriously hurting. At the time I doubted if I would find the motivation to complete the challenge later in the night or opt for some ice cream and TV night instead. Made sure to drink enough and eat enough in the afternoon while pulling my son on a sled, making a snowman, running with the dogs etc. Wifey made some delicious chili with fries for dinner but luckily it was a rather early dinner with left me with enough time to let things digest.
7.00pm, time for part 2 and I was amazed about how much you can recover in just 7 hours. Legs were tired but most the power had returned.
Miles 0-30 went well, started of easy but had to dig rather deep to keep it up.
- avg power 208 watts
- IF 0.70
- speed 20.7mph
The final 8 miles were rather inconsistent and a mix of struggles where I had to go easier as well as attempts to keep the pace up. Final stats:
- avg power 183 watts
- IF 0.61
- speed 19.2 watts
Combining parts 1 and 2, I covered the 100 miles in 4h53' with an NP around 205 watts and a speed around 20.5mph.
Learnings:
- Biggest learning is how well you recover in just a few hours. I was very surprised about that given my current fitness level, but it is something to consider when the real IM training starts. Maybe when I'm tired or having a bad day, I should consider splitting a workout up into two to ensure getting the quality work done.
- Riding 3h on the trainer is loooooong. I watched TV the whole time, but if you want to meet your training targets you still need to be focused.
- I'm pretty sure nutrition was not good in the morning, I was thirsty, had used all my energy drink earlier than planned, forgot about electrolytes and that may have contributed to the power drop. For part two I had more fluid, more electrolytes and fast carbs, and this seemed to work much better.
- It helps a lot to stand up every now and then. During part two I would stand up for 30 strokes every 2 miles, to take the pressure of my butt.
- Part of this challenge was to convince myself after several months of totally slacking off and overeating, that if i do the work fitness will come back. The OS so far has already shown this to be true over shorter time / distance efforts, but this was a good reminder I can still do longer type stuff without too many problems.
Now who's next!