ATHSAV is unique. Not many rides offer three consecutive centuries. When we sign up for big events like this, most of us are excited and looking forward to riding back-to-back days. But sometimes, when life gets in the way of training, we begin to feel overwhelmed and under-prepared as the ride approaches. If you are like many riders, you have a busy life full of responsibilities. Unlike pro-cyclists, you probably find it difficult to get out and ride consecutive centuries.
I often find that I cannot achieve the amount of training I would like, but experience has taught that it is acceptable to train enough, then go out and do the best of which I am capable. There are only 24 hours in a day and no magic workout to get fit quickly.
If you are a real person with a busy life trying to go the the distance of a pro, what can you do now to prepare? The answer is pretty simple. You need to ride your bike. Here is practical advice to help you make the most of your remaining training time.
-
In order to not overtrain or cause injury, a 10% build each week is the rule of thumb.
-
Determine the average number of hours or miles you have cycled in the past 6 weeks, and build on 10% each week up until the week before October 19th
-
If you have limited time to train, add intensity.
If you had a two-hour ride planned and the day changed, leaving you with an hour or less, ride for the amount of time you have available and be willing to hurt. Add efforts that ignite your legs and burn your lungs. The discomfort is temporary.
Have Hills?
If you are fortunate to have a hill within 5 miles of your house, then in 1 hour you could do 25 minutes of hill repeats.
For some, climbing the hill is enough effort. For others, there is a need to push the pace. Aim for RPE (rate of perceived exertion) of 8/10 and increase to 8-9/10
Have Flats or a Slight Incline?
You can head out and do over-gear drills. Over-gear drills = on the bike weight training. Over the years, there has been a lot of discussion on whether training strength in the gym transfers cycling strength. I figure if I do a cycling drill that mimics the leg press while pedaling, it probably does transfer. Should it not, since I’m out pedaling vs. pressing, at the least, I am racking up miles as I build leg strength. The exact gear you use will depend on the gradient you are on and your leg strength.
To begin, observe your position in the saddle. Sit bones should be on the highest part of the saddle. Note: this is where they should be whether or not doing drills. Shift down into a high/large gear, where you’re pedaling 60-65 rpms at a PE of 7-8/10. Start with 2 minutes and build on from there. Remember: it is your legs that drive the pedals. Not your upper body. Refrain from the tendency to “row the bike.” Keep your upper body motionless as you drive the pedals from your core, pushing down, then up and over the top. Note: Over-gear drills will remind you that one benefit of clipless pedals is your ability to pull up. Keep this in mind should you fatigue during a ride. Exaggerate pulling up on the pedals & forget pushing down (this also helps with “hot foot” for foot soreness) for a while to change the major muscles at work.
Have grass?
Do not underestimate the power of a grass ride. Grass provides resistance, and the uneven ground improves your bike handling and feeling of oneness with your bicycle. Warm up 10-15 minutes on/off race 15-40 minutes, cool down 10-15 minutes.
Ride the perimeter of a soccer field or make up your own circuit. Make every other lap a “race.” Work hard to complete the lap as fast as you can. Recover 1 lap, PE 3/10, Endurance 1 lap, PE 4-5/10, Repeat. Build upon this workout by racing longer 1.5, 2 laps or by reducing recovery to 1.5, 1 lap.
The above workouts can be adjusted for the amount of time you have. Trust me now, believe me later: if you are willing to be breathless, a 40 minute ride will leave you more tired than a 2 hour ride
Do as much as you can to prepare. Then, accept it is enough. You will have a great time, and the ATHSAV team will be here to support you and cheer you on!
About Dana Walton
As an athlete, competitor and educator, Dana understands how to reach her clients and help them reach their personal best.
Co-founder of Walton Endurance, Dana has been coaching cyclists for over a decade. In her spare time, she volunteers as youth cycling coach with BRAG Dream Team.
Along with a long list of other accomplishments, Dana is an 8x Master’s World Track Cycling Champion, 16x Master’s National Track Champion, Master’s USA Road Cycling National Champion.
