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double century preparation? any suggestions?(6 posts)

double century preparation? any suggestions?Js Haiku Shop
Feb 28, 2002 2:16 PM
my big rides this year will hopefully finalize with a double century in early september, followed by the 6-gap century three weeks later. i've done two 125-milers so far (last year) as my longest rides.

double starts at 4 AM, century starts at 8. it's in the same locale as one of the 125-milers i rode last year. the terrain is hilly, but not mountainous, and might range from 9,000 to 11,000 feet of elevation gain for the double.

the first three loops for the double begin and finish at the start line. i should only need lights for the first loop. assuming 16-17 mph average for the first 100, i should pickup the century route at around 11 AM, 2-3 hours after the 100-mile riders have left.

assumptions:

doubltful i'll pick any of the century riders up in the last 100

the SAGs along the century route will be depleted, having serviced a full complement of century riders

I won't be happy carrying a camelbak loaded with water and power-food for 100 miles after already having ridden 100 miles, especially through midday

observations:

last year i did ok on the double metrics. no eating or hydration problems, no energy shortages, no hotspots or discomfort, aside from having a sore rear after the first 80 miles (trying a new saddle this year). i'm assuming training will just entail an extended schedule of the century training i'm doing, including more miles. i'm planning to just "ride lots" to get ready.

any advice?
You said it, RIDE LOTS.MB1
Feb 28, 2002 5:53 PM
Can you fit a 200K followed by 100K the next day into your training schedule? That is what we have been doing lately, seems about right. Actually though nothing trains you for a double as well as rides longer than 150 miles followed by 80+ the next day.

The key to all this is being comfortable riding big miles when you are tired. Knowing how it feels and how you react to too many miles.

When I started doing doubles as a non-racer I figured 200 miles a week for several weeks before a double was enough training. Now I know better, however lots of people have done fine on less training.

Just remember "It's not a race."
Eat, drink, eat, drink, eat, drink.......
Oh yeah, don't forget it is fun.
You said it, RIDE LOTS.Js Haiku Shop
Mar 1, 2002 5:34 AM
should be able to fit 125 mi sat, 60 mi sun, but how soon before the event should i be riding these, and for how long? that kind of scheduling on saturdays is fine (get up before dawn and ride with lights), but sundays are not going to be easy at the homestead. usually, i can fit in 30-40 on sundays. the 60+ on sun would be a limited-time offer.

have time for up to 30 miles each weeknight, provided i ride after the little one has gone to bed.

what say ye?
Here we go.MB1
Mar 1, 2002 6:28 AM
Plan one of those long weekend sets 2-3 weeks before your big one. Then take it fairly easy the weekend prior-effort not distance.

If you can do it earlier also that would be good (in addition to the one 2-3 weeks before your double). Gotta remember that you are really increasing your miles this year so you should rest harder too. Maybe every third or fourth week really cut back on the miles and intensity.

Most of us don't have a problem with motivation so backing off when you are on a mileage high is tough. If you want results sometimes less is more.
Here's a link...PdxMark
Mar 1, 2002 1:58 PM
to a site with a suggested training schedule for the Seattle-to-Portland double century in July (scroll down to the schedule for one-day riders). STP is a fairly flat double century (about 3500' accumulated elevation gain, mostly in rollers).

In doing your lots of riding, I'd include alot of climbing since 9000-11,000 feet will take it's toll.

Good luck. With your rides last year, you'll do fine
thanks! http://www.seattletoportland.com/prep/mileage.htm nmJs Haiku Shop
Mar 1, 2002 2:05 PM