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Long ride WKO/Pacing suggestions

zildgenzildgen
in General Training Discussions

Hi all, I'm looking at a long ride either Sat or Sun (March 10 or 11) of 100+ miles (5-6 hrs) up the Fl coast. Family will be going to Kennedy Space Center and I will leave early on the bike and get picked up along the way. I'm in wk 10 of the OS and this Sat WKO is 2x20 (4') @ 95-100% followed by 6 min at 120%.  I was thinking I would start with the scheduled WKO which gets me to ~ 90' then settle in at zone 1 for 60-90' to rest up a little then ramp up to zone 2 for a while then try to hit the last hr or so at zone 3. The alternative is to just ride steady at 70-80% trying yo negative split each hr. Any benefit to either plan? Thoughts? Changes? Recommendations? Thanks in advance.

Comments

  • Al TruscottAl Truscott
    Dewey ... My 2 €... if you try to do a regular EN Sat WKO, then go on to a full century, you will be ready to quit by 3-4 hours. If you want to go long .. For the time outside, for the change of pace,for whatever,then just plan on going70-75% and do the 100. Otherwise, if you want to get the interval work,plan on 2.5-3 hours max, then get picked up. Combining both will fry you, and not provide any added benefit for your pain.
  • zildgenzildgen
    Al thanks for the 2 cents. I thought that might be the answer. I want to go long to see how my knee handles it so I can decide if IMLP is still a possibility. So should I just ride steady like for an IM or try to neg split each hr by gradually ramping up from 70-75 or so.
  • jhbinscjhbinsc

    +1 If you have been doing OS style rides, I'd not do any Z4 intervals while attempting a 6 hour ride. I'd be happy to just complete the ride at that point in my training. Would not even plan for Z3.

  • NortonNorton
    Dewey,

    For a first time century rider, I'd pace just like an IM: start out easy(not easy to do as everyone else will be drilling it right out of the gate), then ramping it up to 70% of FTP for the duration. Feeling strong near the end? Excellent, up the efforts to Z3; you'll be one of the few strong one at that point. Have fun and be efficient at the "rest" stops.
  • TH3 FRBTH3 FRB
    At this point jumping right into 100 miles I'd suggest you simply ride easy based on feel and not worry about what the power meter says. While the first 2-3 hours may seem easy, fatigue can set in quick once you get significantly past your current comfort zone of 90min "long" rides.
  • zildgenzildgen

    Jeff, Bill & Joel thanks for the suggestions. Joel I look at using the PM to not overdo it in the first 2-3 hrs. Looking at the advise I think I will ride 65-70% for the first 2-3 hr building. Then depending on how I'm felling I will try to hit 70-72% for a while (1-2 hr) then 75% or so for the last hr. Thanks again for all the help.

     

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