Training for a Century
So it has been crazy busy here in the Thompson house hold. recent move to TX, new baby, and I am starting a new school. All of this has led me to reconsider training/racing this season. I am going to focus on Biking only. will do some short runs and swims, but bike is main focus.
My only experience with biking is tri related on my P2. Over the winter I picked up an S2 and plan on becoming one with it. There are 2 local century rides that I plan to do. Looking for training plan recomendations. Initial thought was to use bike from a HIM/IM plan as a format.
While I am here....suggestions for wheels. I currently own a set of Gray 50mm Carbon Clinchers. The roads are a little rough to use these regularly on weekend training rides.
Thanks
Shawn
Comments
Are you training w/ power? If not, since you are looking for new wheels, I would recommend that you go with the PowerTap/Belgium Wheelbuilder combo. According to Rich, they are "bombproof", and it is as good a reason as any to get a PowerTap.
Shawn,
Recommend you use the cycling from the HIM plan, and add a 4th bike by repeating the interval session in place of the run interval session. You'll be more than ready for century after weeks and weeks of EN-flavor ~3hr long rides.
I think you'll be really happy with this kind of move. Some years are more amenable to 'training & racing' than others. And we often don't know what kind of year it's gonna be until we're smack dab in the middle of it.
Like you, if I had to scrap a year and pick a sport to do for fun, I would be cycling almost every day that I could cuz I enjoy the riding, solo or buddies or group rides, love it all. I use an old P2sl for tri's and used an ancient trek road bike for winter miles for several years. Finally, I picked up a S2 in Feb of 2010 and it has changed everything. I ride it 100% of the time when I'm not prepping for a big tri. Hell, I'm even thinking about just slapping on some shorty clip ons onto the S2 for some of the local sprints around here. Love both bikes but I get so much more out of the S2, all year long.
Point is....enjoy the ride!
X2 what Rich said. As always in endurance sport, event pacing is key. Be fast at the end!
Rich or Bill - what % of FTP should I use for pacing in the century? Do you start a little lower say 80% then work your way up to the end?
Joe-I have a quarq so got the power thing covered. Race went well. We are finally unpacked. 3yo has a day care and Momma has a Gym membership. So have all the basics covered. I start back to work tomorrow.
FWIW - I have ridden on RaceXLites and was happy with them. No way would I pay full retail, but if the LBS can cut you a deal, that might be worth looking at. But if you have to have new, then the HED Belgiums from Wheelbuilder I think would serve you very well.
Part of the % power/pacing answer lies in this question: what are your goals? Groovy, fun experience? Set a PR? Keep in mind that no matter what, negative splitting the event will yield the best possible time (and usually experience). Just like in IM, it's mighty hard to resist the bolting hordes at the beginning, but the path to success lies in knowing your capabilities and strengths.
I've found body position to have a much greater impact on speeds than wheel profile; I spend a lot of time during brevets in a faux aero position; forearms on the bar tops, Euro pro! Another detail that I've found helpful in kitting out a long-distance bike: fat tires and attendant low air pressures are fundamentally important in alleviating rider fatigue. I squeezed in 28c Grand Bois tires on my Cervelo R3 and out-rolled everyone downhill.
Bill-goal is negative split. Time is based on fitness level and FTP going into it. This is my first century. I have only ridden 100 miles in training twice. Both were RR for IMFL. I have a lot of things to work on for road racing. But positioning and getting comfortable handling the bike are top of the list. Still can't ride without hands and would likely crash if I tried to rest my forearms on the bars.