Training for 75km road ride...need advice?

Question

I just started commuting to work about 25 miles a day to start training for this ride. I rode the route last weekend and I was spent afterwards. My legs hurt but recovered yesterday. The ride is this Sunday and I'm wondering if I should do any rides now to get ready for it. I plan on starting my commute tommorrow (Thurs) since my legs are back to normal.

I did feel like I didn't get enough food in my system last weekend and probably bonked at the end.

I have Thurs, Fri, and Sat to get some riding in. Should I just commute to work and spin 25miles a day or should I get some longer rides in. Also what to eat night before and morning of the 75k ride?

thanks for your advice road warriors

Answer 1

TAPER! TAPER! TAPER!

You've just started riding 25 miles a day and your ride is almost double that. It would take you about a month to properly train for your 75 km ride this weekend, but you don't have that.

It takes your body about 6-10 days to gain physical benefits from a workout, so there really isn't anything you can do between now and Sunday. Whatever shape you're in now, is the shape you'll be in for your ride next weekend.

Since you were able to finish the ride last weekend, you'll be able to finish the ride this weekend, but you will probably be sore for a few days afterwards. Since you already did the ride, you'll find that this time is somewhat easier. Your body will have gained some strength from your last long ride.

Ideally, you'd want to taper for about a week before such a ride, but again, you don't have that. So taper for the next few days. Tapering allows your body to build up glyogen in your muscle cells. This will allow you to be able to finish the ride. Also,  carbo load. For the next couple days, carbs are your friends. Eat protein and some fat, but most of your calories should come from carbs for a couple days before a long ride. This also helps your body build up glycogen in your muscles.

Tapering does not mean just sitting around on the couch. Go ride your bike in the next couple days, but keep the rides short. Don't go for more than 5-10 miles at most. The day before the race, do nothing. It's your day to just sit on the couch. Eat a pasta dinner.

In the morning, eat whatever you feel like eating (listen to your body). During the ride, most organized rides offer food and drink, so you should only have to carry a water bottle. Again, listen to your body. People react differently to eating on long rides. What works for one person may not work for another.

If you try commuting to work the next couple days, you will just deplete the glycogen in your muscles. You will be even more sore after your ride on Sunday. So, drive or take some other way to work. Don't ride your bike all that way,or you will regret it on Monday.

After your ride, you'll want to eat or drink a recovery drink (most organized bike rides will have these at the finish line). Also, consider getting a sports massage after you finish (some bike rides offer these either for free or a cost). The massage will help you recover faster and not be so sore the next day.

Good luck with your ride on Sunday and have fun!

Answer 2

I would ride to work Thurs and rest Fri and Sat.

The hardest thing to learn about riding long distances is "fuel management." Everyone is different, but what works for me is to eat a good breakfast that day. Then, I eat a Clif bar about 30 - 45 minutes before the ride. After that, eat another one about every 60 - 90 minutes. Take a good swallow of a sports drink about every 20 minutes or so. In a recent Century ride (160 km), I drank almost a liter of Gatorade every 75 - 90 minutes. With all that drinking, I only had to use a WC once during the ride.

HTH

HTH

Answer 3

do a 50 on thursday or friday.  don't ride the day before.  just eat a good normal meal the night before and take a couple of energy bars, bananas, etc.

Answer 4

The rule of thumb in endurance sports is that you get the benefit of todays workout in two weeks.   There is nothing you can do in the next three days to improve your condition, but you can hurt it by trying to do too much.  

For big races, like Ironman or a marathon, I start tapering, or reducing weekly mileage 2 or 3 weeks out.    In the two days before, I don't ride or run at all.   I may swim a few thousand yards to stay loose and take the edge off.

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Edit: were I in your shoes, I'd probably ride Thursday (not pressing the pace....), but take it easy Friday and Saturday