A 100-mile occasion or ‘century experience’ is continuously a purpose for a starting bike owner. It isn’t solely a ceremony of passage but it surely additionally rightly comes with an ideal sense of accomplishment. Even on ‘simple’ terrain, using 100 miles is extraordinarily powerful and requires not solely bodily but additionally psychological energy. I nonetheless bear in mind my first 100-mile experience which, out of necessity, did have a number of café stops and after I bought in I used to be very a lot prepared for my mattress.
However – do it is advisable to really experience 100 miles upfront of taking in your occasion or problem? In fact it may well assist, however that is extra as a result of it builds the boldness in your self that you are able to do it. When you don’t have a vast variety of hours on the bike to spare – as many people don’t – what then? I recall, my longest experience was round 3-4 hours previous to my first 12-hour mountain bike occasion.
So, how can I full a 100-mile occasion with minimal coaching time?
Even when we don’t have a lot time for an extended endurance experience, let’s say we do have time for two x 90 minute periods on the bike after which 1 x 60 minutes. Let’s check out how greatest to optimise 4 hours of coaching per week.
Alex is a physiologist and efficiency coach who’s finding out for a PhD in crucial energy and W’ at Loughborough College. He competed for 10 years on the bike, together with for GB in each cyclo-cross and mountain bike occasions, and as a coach has labored with cyclists of all ranges together with ultra-endurance world champions and Tour de France Femmes individuals.
With solely 4 hours of coaching obtainable, the main target is de facto going to be on high quality, with the intention of getting probably the most out of every session to get you as ready as we will on your occasion. If you’re new to the game this could be a nice time to start out with a useful threshold energy (FTP) take a look at or Vital Energy take a look at. This lets you set your coaching zones prepared on your 100-mile occasion preparation. When you don’t have an influence meter, you should use coronary heart fee as one other information.
Regardless of the very fact you can be spending a variety of time under your FTP/CP, simply ‘using’ for these three periods will unlikely make the identical enhancements to a extra centered and structured strategy.
In fact, if we had as a lot time as we needed, we would definitely spend a variety of time in your decrease coaching zones build up sufficient quantity. However as that isn’t an choice, let’s deal with what we do have and take advantage of out of it.
The coaching periods you need to embody
Get within the zone
Coaching zones consult with completely different ranges of coaching depth, zone 2 being very simple, and zone 5 very exhausting. Zones will be set utilizing fee of perceived exertion (RPE), coronary heart fee, or energy – learn extra right here.
Tempo efforts
As a result of we’re brief on time, we’ll enhance the depth of our longest experience, which is 90 minutes. This session ought to predominantly be achieved in zone 3 (see field). You can begin with 3 x 20 minutes, progress to 2 x 30 then 2 x 40 and at last go for nearly the complete 90 minutes. Clearly, use the primary 5-10 minutes to heat up and settle into it. Restoration time will solely be 5-10 minutes on these because the depth is zone 3.
Threshold periods
This may be accomplished in both your 60 or 90-minute periods. Threshold is equal to zone 4.
After your warm-up full 3 x 8 minutes at 97-103% of your CP/FTP and you may progress these by including on period to those efforts: 3 x 10, 3 x 12, and so on.
I’m an enormous fan of prescribing under-over model threshold periods, as they will simply add development with numerous variations to maintain issues attention-grabbing. Begin with 3 x 12-minute blocks with 1 minute round 102-108% of FTP/CP then 3 minutes at 85-95% of your FTP/CP with not less than 5 minutes restoration in between blocks. If it’s your first time doing these, you are able to do 30 seconds over and a 3:30 underneath.
Extra intense efforts
Lastly, add extra depth. Listed here are two variations: begin with 4 x 3 minutes at your 5-6 minutes maximal energy, with 3 minutes’ restoration. The primary time you do that is typically a shock to the system. When you get acquainted then begin to enhance the variety of repetitions, working your manner as much as 6. The opposite includes some shorter sharper efforts which might be all maximal: 2 x 60s, 3 x 30s and 4 x 20s. Have round 3 minutes of restoration between every of those efforts, including extra if you happen to want it.
These are some periods that you need to use within the lead-up to a 100-mile occasion in case you are restricted on time. As talked about in a great world we would come with some longer endurance riders. However with time being scarce the main target actually is on that high quality.
On the Huge Day
One factor that may’t be uncared for, and one that can truthfully make your time within the saddle way more pleasant, will probably be fuelling on your 100-mile experience. There will probably be nothing extra soul-destroying than attending to that 50-70 mile mark and having the sensation of being empty and hitting the ‘wall’ – also referred to as a very good old school bonk.
Take into consideration your pacing. Don’t set off too exhausting, as you usually tend to hit that wall. Don’t be tearing it up the climbs as you’ll quickly pay the worth, and nobody enjoys the sensation which might solely be described as ‘going backwards’. Hold a gentle and straightforward tempo throughout the 100 miles and it’ll make it rather more pleasant.
With all this being stated, and having fun with the occasion being the primary purpose, don’t get inside your personal head. Take your time, be assured that your coaching has ready you and gasoline your complete manner spherical.
