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Please Help, MS 150 in one month!(5 posts)

Please Help, MS 150 in one month!jjdbike
Aug 25, 2002 2:46 PM
I just got my first road bike. I was an avid xc mtb'er up to the end of last season, when I decided to switch to road. I am a Spinning instructor & am coaching 2 endurance classes, 2 interval classes, 2 strength classes, & 1 raceday (TT effort) a week. I ride approx 80% of the time. I only have about 200 road miles in this season and just got a new bike.
I am a 37 yr old male.Vo2 max is 62. 204 MAX HR, HR @ LT 173. Resting HR 56 bpm, 5'8" 146lbs. I just did 28 flat miles at 20 mph no sweat (approx 140 bpm).
How would my month of training be best spent to ride the NJ City to shore 150 (all flat) well?
Thanks in advance!
Try thisKerry
Aug 25, 2002 3:34 PM
It sounds like you are doing a lot of "miles" on the spin bikes, so that should translate to pretty good performance on the road. I'd suggest trying something like a 30 mile ride. I suspect that will give you no problem. If so, try a 40 (with a 20-30 minute break at the half way point for food/rest). If that is no problem, up it to 50. If you can do the 50 without feeling very tired at the end, then you will be able to do 100 in one day. I'm not familiar with the NJ ride - is that 150 in one day? If so, you need to be able to do 75 miles (two breaks) without feeling shredded. The trouble with your question is not having any idea where you are right now. But your goal for training should be to do either the 50 (if the NJ ride is a two-day) or the 75 (for 150 in one day) without feeling exhausted. Generally, you should be riding at least 4 days per week to prepare for a ride like this.
A thought or twoOffTheBack
Aug 25, 2002 4:35 PM
Since you just got a new bike, I would suggest spending as much time on it as possible between now & the tour. While the spinning classes will certainly help your cardio fitness & leg strength, there are probably some different muscles (like in your upper back and neck) that will get used on your road bike but that the spinning bike doesn't train. Also, if you still have any fine-tuning of your position to do (seat & stem location), you want to get that sorted out ASAP, and logging more miles on the actual bike will help you figure it out.

Good luck w/ training and have fun!
stretch, stand, breathe.jose_Tex_mex
Aug 25, 2002 4:46 PM
First of all, I would not worry too much as you won't have any trouble doing the ride given your stats.

As for a crash course, I would do the following:

1) Strectch out every day. You will do more good being able to stretch an extra inch in a month than over training at this point.

2) Go do some hills and make sure that you always stand for as much of the hill as possible. In a month you will build muscles in ways you probably had not previously.

3) Practice deep breathing - from the diaphragm. When you breathe in your belly should get bigger and not your chest.

Follow these three things over the next month and do some moderate miles - don't over train. Remember, when you are with a pack you will do less work and be more motivated - just watch the nervous energy.

BTW - where/when is the NJ City to shore ride? Is this Jersey City? Where can one go to join up?
re: Please Help, MS 150 in one month!pmf1
Aug 26, 2002 6:23 AM
What are you worrying about? From what you describe about your fitness, you could do the thing tomorrow. The ride sounds easy -- you could do the whole thing in a day -- its only 91 miles (I recall MS 150 rides to be a two day thing).

So go out and ride your bike a little, maybe with a group to get used to riding with others.