undertrained for an upcoming two day bike ride

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2013-05-13 7:48 AM

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Subject: undertrained for an upcoming two day bike ride
I am signed up for Angel Ride (135 mi in two days across CT) in two weeks.  I feel like I am woefully undertrained (usual excuses: lousy spring weather, didn't use the trainer this winter, etc.).  I know the ride (did it in 2007 and 2008) - which is hilly and challenging, but since heart surgery two years ago haven't had any real hill training.  I have been doing about 100 mpw (140 last week), did 65 miles Saturday - and will get out for about 30 miles today.  My question is how many miles should I try to get in before the 25th, and how much taper/rest - if any?  Will a couple of hill days help (I need to drive to find some)?  Ride is not a race, so should I plan on using the descents for recovery time?

2013-05-13 8:27 AM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride

How much elevation are we talking about here? if it's say, 4000 ft, I would say don't even worry about it. 14,000 ft, and you are in trouble.

It's a ride not a race, so I would say don't even worry about hill workouts or intervals, you don't have enough time to see results from them anyway. just get as many base miles as you can and leave yourself enough time to recover fully for the ride. For me that would probably be about two days, but that time is going to vary from person to person.

Once you get there, just try to hook up with a group that's your speed and do a little drafting to save energy, and take it easy up the climbs recover on the descents. Treat it like a social event, not a training ride or race. Have fun!

2013-05-13 9:42 AM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride
How many miles have you done this year so far? I'm assuming that you've already done quite a few Century rides, so you know how to ride long/far.

You'll be fine. I did a 95 miler two weeks ago with only doing 68 miles as the longest ride prior. Because I've had experience doing a couple centuries, I knew I would be just fine.

If you know how to pace yourself, you'll be fine. Taper/rest, maybe one week of light riding (slower, recovery pace, etc). Rides in general don't really need that much taper/recovery as for the run.

If you're "unsure" - I would do 70 miles once prior to the ride. First day is 85 miles, second day is 50.

Good luck!
2013-05-13 10:13 AM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride
Thanks for response.  The first day has 6,500 ft of climbing (in 85 miles), the second is 3,300 ft (50 miles).  Both finishes end up with about 1,000 ft "extra" descent.  The finish at Mystic is sea level.  It will definitely be a challenge, but it is also an incredibly beautiful ride for a great cause.  Check out www.angelride.org.
2013-05-13 1:52 PM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride

Take your time.  Eat and drink well during the ride.  Stand up every now and then, as your butt is more likely than your legs to get sore.

I think you will do fine.  Try to enjoy it.

2013-05-13 4:20 PM
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Subject: RE: undertrained for an upcoming two day bike ride

I think it's easy to forget how low stress cycling can be.  draft, softpedal and enjoy the ride.  When you hit the hills- don't push it.  Stay below your FTP!  Don't burn any matches.

you'll be fine. you're butt will hurt more than your legs.

Train as much as you can up to 7-10 days prior, and then back off.  Go into the ride with fresh legs and you'll feel great.

2013-05-13 4:33 PM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride

I had a coach tell me most folks who have ridden 50-60 miles could do a century. The may be tired and sore but it can be done.

Key is to pacing, eat and drink well during the ride and after first day. Take it easy and enjoy the ride.

I would look at doing two back to back long days next weekend if time allows and you feel okay. Do you recover well from cycling fatigue? If so you can push distance more and recover before ride.

I don't think there is any magic distance you need to do. You have athletic and cycling background.

2013-05-13 4:51 PM
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Payson, AZ
Subject: RE: undertrained for an upcoming two day bike ride
draft when you can.  It might hurt the next day but I am betting you can motor on through it if you take your time and fuel properly
2013-05-13 5:04 PM
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Subject: RE: undertrained for an upcoming two day bike ride
Take it real easy on pacing, eat well, drink well, as has been mentioned. Also make sure to give yourself breaks. Both in getting off the bike and the contact points, meaning your rear and each arm. For types of breaks, take them before you need them. Get up out of the saddle frequently, let go of the hoods frequently and move your arm around, flex & open your hand. None of these should be very long, but do them very often. When these areas get sore it can become much harder to keep pushing, so do the best you can to keep them feeling ok.
2013-05-13 5:58 PM
in reply to: #4739380

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Subject: RE: undertrained for an upcoming two day bike ride
I'm doing Angelride also...it's my first one so I also feel like I'm underprepared but I keep telling myself that its not a race...I plan on taking it easy and not killing myself. See you there!
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