Solvang Double Century Ride Report
My first double century was a long day riding but without any real problems. It turns out it was far more difficult for others. Although almost 500 folks signed up for the Solvang Spring Double (3/26/2011), only 380 actually started. The weather forecast of rain and cool temperatures might explain that. The weather was a definite factor in the 93 DNFs. This ride report discusses my preparations and the ride.
Over the past two years, I’ve been riding between 6 and 10 hours per week split between a 2.5 hour hill ride on Monday mornings, two solo interval rides during the week, and a long group ride on Saturdays. On some Sundays, I’d also take an easy 2 hour ride. I started EN training in November 2010 which changed my bike riding. My challenge was to feel prepared for a double century just one week after the end of the November OS. Although I wanted to embrace “fast then far” more completely, I understand that the deeper aspect of the EN Koolaid of “fast then far” requires that you actually do longer efforts to build “far” after the OS. In this case, the six days after the OS would not give any time to build my “far.”
By adopting the EN OutSeason program, I stopped my Monday rides, and changed my solo rides to the EN weekday rides. My Saturday group rides turned into shorter rides with the EN work mixed in. My wife often went on these rides that were usually about 3+ hours of 40 hilly miles (IF between 0.85 and 0.88). We might also do a two hour flat ride on Sundays.
My wife also signed up to do the Double Century. Her training was non-EN. Her typical week of rides was a 2.5 hour Monday hill ride, a 64 mile mostly flat ride on Tuesdays, a 15 mile hill ride on Thursdays, and weekend rides with me (40-80 miles total) but without the EN intervals.
During the 20 weeks of EN training, I also squeezed in six longer rides with my wife as follows: 18 weeks out, organized century (IF = .76); 9 weeks out, 90 miles (IF=.75); 8 weeks out, 90 miles (IF=.81); 6 weeks out, an organized flat century ride (IF=.81); 4 weeks out, a self supported 125 mile ride that started and ended with hills (IF=.75); and 3 weeks out, a 95 mile ride (IF=.76). From 3 to 9 weeks out, my wife averaged 197 miles per week while I averaged (only) 135. Over the 20 weeks, I increased my FTP by about 9%. I suspect that I may have had better gains by riding less. For example, I often turned the prescribed 60 minute Tuesday and Thursday rides into 2 or 3 hour rides and almost always rode at least 90 minutes (all outside). With less riding, I probably would have recovered better and been able to work harder.
On the long rides, I worked on my nutrition. I found out that although I can get by with primarily liquid calories from Gatorade or Ironman Perform, I like to add in granola bars and shot bloks. I can also eat a sandwich without suffering any kind of GI problems.
For the longer rides, I tended to try to ride steadily but with traffic and experimentation, I expect I never had a ride with a VI of under 1.15 or so - most of the time VI was between 1.2 and 1.3. For rides of up to 3 hours, my IF was above 0.8, sometimes as high as .89. The later 90 mile rides were done at about .75.
I had a bike fit done about 3 weeks out [too close]. Fortunately, there were still a few rides to make sure everything was okay. Lucky for me, the fit was wonderful. During the double, I had no discomfort. My shoulders, neck, and hands were all fine. In general, none of my body parts suffered any numbness except maybe my hands and feet which were soaking wet from the rain and cold. I wore three layers and didn’t feel cold during the ride with temperatures ranging from the mid-forties to mid-fifties.
Riders could start as early as 5 am. The official cut-off time was 10 pm. We started at 5:15 am. The bulk of the climbing (~8,000 ft) is in the early part of the ride. We did the first 100 miles in under 7 hours of elapsed time. My IF was around .71 with a VI of 1.15. The second half was not nearly as vigorous although I never felt fatigued. The IF was .63 with a VI of 1.17. My heart rate went down to 123 versus 125 for the first 100 miles.
The Solvang Spring Double takes place in rural green rolling hills and mountains as well as along the beautiful Pacific coast. The 2011 Solvang Spring Double took place in the dark and in the rain. During midday, it warmed up to the low 50s. All who rode were wet and muddy. Many were cold. I was not cold or uncomfortable. I was in a warm and protective emotional cocoon of good cheer and determination to get the ride done. Some of the more difficult parts of the ride for me were riding in the dark on wet roads going downhill as fast as I could manage so as to get to the finish within the allocated time period. I had exactly one hour to ride the last ten miles that included a climb. My wife and I finished the distance with 15 minutes to spare.
If this was my second double, I may have done fewer long rides and more harder 3-4 hour rides. For my wife, however, the longer rides were essential for finding out what works. Issues with bike fit didn’t surface for her until after about 70 miles. For me, my bike fit just works; I was able to ride comfortably without any creams or chafing, or sore neck or shoulders. I was afraid of bonking, so I just kept at an almost recovery ride pace for the second half. After the fact, I calculated that I consumed about 190 calories per hour. Next time, I’ll be more scientific and eat on a schedule so that I will be able to match up calorie consumption with my power data.
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Comments
This Sunday I'm doing the 30th Cross Florida ride...170 miles from Cocoa Beach (Atlantic side) to Weeki Wachi (Gulf side). Heading west keeps the sun out of your eyes in the morning. The start is 7am and you must complete by sunset...no riding in the dark. I've been mostly following the OS program with weekly totals under 100 miles until I got to Feb. Then I started adding in longer rides every other week. My last 4 long rides were 4hrs on the trainer, 100 miles outdoors, then 115 then 128. Those were solo efforts. I'm a little nervous about the distance but believe I could do the 170 on my own, and I'm counting on the group to make it easier. BTW...it will be MUCH warmer and flatter than your ride!
Paul , I think you will find the 170 with a group to be net easierthan 128 on your own. Have a great day!
As long as I was putting the calories down I was OK. Had 6 powergels, lots of gatorade, one choc milk, several diet cokes, two fig newtons, 1 Cliff Bar, part of a ham sandwich, a few bites of watermelon, and several salt pills. It was high 60's at the start and mid 80's through the afternoon...sunny, no clouds. I used my road bike and had no problems. Most folks were on road bikes but maybe 20% had tri-bikes. The main group held for about 25 miles when several serious roadies started throwing in surges from the front. We were going back and forth between 23mph and 30mph. I finally dropped at about 45 miles while I still had a few matches left. Most everyone in that group came back to me when we hit the hills!
The whole thing had me looking to see if there are any single day double centuries in Florida. Couldn't find one on the calendar. But there is a 12hr/24hr competition on a circuit (~15 miles or so) where I could possibly get it before I get too old. Anyway, thanks for motivating me!
Look for brevets in Florida; I think there's a 600k this weekend!
Self-supported long-distance cycling, with a performance bent. Navigation is a true challenge unless you stick to an experienced group, highly unlikely over the whole distance. Try a 400k; 250 miles should be plenty doable for someone with your speed creds. Only the very fastest and seasoned of randonneurs goes under 24 hours for a 600k. Either way, you'll bump into lighting gear needs; if you're interested I've got experience and opinions.