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Need a training guide for a friend(12 posts)

Need a training guide for a friendKristin
Apr 4, 2003 8:14 AM
Most of you know (and have commented) on the training plan I'm using to prepare to do the Heatstroke 100 Century on July 13th. I'm stoked about starting it this Monday. My HRM is ready and waiting.

On June 29th, I'm traveling to Door County with 2 friends to do the Monominee Metric+. Its about 80 miles. This is right in line with my schedule so I should have no troubles. However, neither of my friends have ever ridden anything over 50 before and both have rather inexpensive hybrid bikes. I know that they can complete this ride, but they'll need to "train" a little bit for it. I'd like to give them some sort of schedule or riding guide that will help prepare. Any suggestions? Nothing ridgid or technical please. Espeically nothing requiring any type of computer. They both enjoy riding recreationally, but no more.
re: Need a training guide for a friendJon Billheimer
Apr 4, 2003 8:24 AM
Try checking the archives at www.bicycling.com. Years ago they published a basic training program called Ten Weeks to a Century, which has been widely distributed and published elsewhere as well. All it is is a progressive mileage schedule to that a person accumulates enough base to ride a century without suffering too much.
alright K, write this downJS Haiku Shop
Apr 4, 2003 8:28 AM
ride lots
tired? rest
good? ride harder, farther
if in doubt see step #1

I think conventional "wisdom" says don't increase mileage than 5% (or is it 10%) per week from the prior week, and limit "hard training efforts" to one or two times per week, spaced out evenly. to do this they'd take their target distance and put it on a calendar, then subtract either 5% or 10% per week going back to see when they need to start the program according to their present form. it's also said that if you can comfortably cover 1/2 the target distance in training, you can ride the full distance with moderate effort.

tell them just to ride more and keep upping the pace and distance. the rest will come with time. structured training plans written for "the masses" are overrated--IMHO unless you're willing to pay a coach to customize a plan for your everyday (everyweek) life, plans are just general guidelines.

until i'm in close competition or trying to set a very serious personal best, my plan is to keep riding often and try to go longer, stronger. i've tried a couple plans on paper for running and cycling--both resulted in time off the bike or running downtime to recover from burnout. my goals so far have all been (over)satisfied by just riding (or running) lots and doing what feels right. rest is a big part.

FWIW.
LOL - You're too funnyKristin
Apr 4, 2003 8:40 AM
You miss the point of a "schedule" or "guide." I know what you're saying above and it will work. But I think it will only work if you LOOOOOOVVVVVE riding. They aren't so into it that something ambiguous will work for them. I need to set them up with something that shows them how many miles they should be riding by any given Sunday, etc... I know this works for you, but that's because not even God himself can keep you off your bike. These girls will need something a little more concrete for motivation.
one mention of 'bikini season' ought to do it nmJS Haiku Shop
Apr 4, 2003 8:46 AM
one mention of 'bikini season' ought to do it nmflying
Apr 4, 2003 9:54 AM
LMAO......that sure did it 4 me ;-)
Ok. Here's a guide...Brooks
Apr 4, 2003 9:59 AM
Ride a couple of evenings (or days, depending on schedule) a week for an hour or so. Might have to build up to that. Just get used to sitting on bike seat and turning pedals. On a weekend, gradually increase time or distance (could be tough without a computer if taking different routes). Start with an hour, then the next weekend make it 1:20, then 1:40, then 2 hours, etc. They have got to be able to spend probably 5-5&1/2 hours on the bike to do 80 miles at 15mph. By June 15 they should be able to ride for 4 hours (on bike) without too much discomfort. And it doesn't have to be without stops (it just takes longer). Have some interesting destinations, loops, historic spots, flowering trees, whatever.

Is that a general enough guide? BTW, the Salt Lake Century is mid-May and I haven't been on the bike at all yet. Got to get it to stop snowing. This could be fun!
Brooks
great suggestions, thanks!Kristin
Apr 4, 2003 11:57 AM
I was thinking I'd have it be more about time than distance for them. Sunday's are my long day and I'll take them out every 3 weeks so they can get an idea of their speed/distance. My training program focuses only on length of the ride and not on distance at all. Good luck in May!!
oooops! I thought you said traning braCrankist
Apr 4, 2003 10:08 AM
My mistake!
LMAO - Thanks. I don't think my jugs would fit in that! nmKristin
Apr 4, 2003 11:53 AM
no training required with nice ones like these!!!JS Haiku Shop
Apr 4, 2003 12:03 PM
riding with a club once a week works for me....ukiahb
Apr 4, 2003 10:59 AM
I find I don't push myself hard enough if I ride alone too much...it is also a big confidence boost to go on a club ride and hold your own with good riders...of course it can be a real drag if you have a bad day, pick a ride that is too tough, etc. There are plenty of club rides in my area that would be the right pace and distance for your friends, hopefully that is the case where you live too....