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1  - 26 May 2011 07:11

How's everyones training going, I'm slowly getting there, need to do some longer rides in and loose a few more pounds and I should be good to go smile

2  - 26 May 2011 09:21

Was going fine til I popped a rib!
Was at 20 mile point of my first xc 50 miler. Completed it at 9.4mph av on Surrey hills but wanting 4 weeks to push for Mayhem and see how we go from there.
Aiming for a finish at Kielder.
You?

Mountain Mayhem 2010 / 2011 (4's)
Dusk til Dawn 2010 / 2011 (pair)
Merida Brass Monkeys 2010
Kielder 100 2011 (Its official GULP!!)
3  - 26 May 2011 11:50

Breaking a rib screwed my training up last year and ended up 25 minutes late for the 80 mile CP.

Yeah, hoping to finish it this year, should do fitter now than I was last year.

4  - 26 May 2011 18:16

Hmmm ok.
Looks like I'll have to really go for it.
Missing the 80 point must have been a tough one to cope with...

Mountain Mayhem 2010 / 2011 (4's)
Dusk til Dawn 2010 / 2011 (pair)
Merida Brass Monkeys 2010
Kielder 100 2011 (Its official GULP!!)
5  - 27 May 2011 06:58

I was pretty much on my last legs then, so was quite relieved at the time.

Remember not to sneeze, sneezing and broken ribs certainly do not mix.

6  - 27 May 2011 09:07

Hi guys.  Due to young family, proper job and living in London, I sadly only get to ride/race offroad about once a month sad, so my somewhat sketchy training programme is:

To date:
- cover about 50-70miles each week on commuting/ training rides (includes some interval taining) on MTB with slicks; also doing about 30mins of core workouts weekly
- mid-March, did one of the Gorricks as xc season pipe-opener
- early April, cycled Round the Island in Jersey, about 40 miles (just under 3hrs)
- April Easter, cycled out to Kent, about 70 miles (just under 5hrs)
- early May, did the Gorrick 100, just over 70 miles all off road (7.5hrs; totally "hit the wall" at about 5hrs!)
- mid May, Southern XC at Wasing (quite chuffed with 24th in Open)

Planned:
- Continue the commuting/training rides and core workouts up to Sept
- Crow Hill and Salisbury Southerns in June/July
- Couple of laps of Jersey during the August hols
- Cycle to Kent again a couple of weeks before Kielder and then taper from there

Based on Gorrick 100 experience, also just hoping to finish!  But if all goes to plan, might just be able to squeeze home in under 11hrs, and would be chuffed to bits with that.

One thing I'm struggling with however, is how to pace yourself properly over such a long event.  For shorter races, I pretty much camp out in the 170s (HR), and 160s for the longer ones (pushing into 170s on climbs), but just couldn't sustain that for more than 5hrs at the Gorrick.  I'm 42 btw, so no spring chicken!  Any thoughts / ideas on how best to approach this?

Last edited by Boneyjoe (27 May 2011 09:12)

7  - 27 May 2011 11:22
Boneyjoe wrote:

Hi guys.  Due to young family, proper job and living in London, I sadly only get to ride/race offroad about once a month sad, so my somewhat sketchy training programme is:

To date:
- cover about 50-70miles each week on commuting/ training rides (includes some interval taining) on MTB with slicks; also doing about 30mins of core workouts weekly
- mid-March, did one of the Gorricks as xc season pipe-opener
- early April, cycled Round the Island in Jersey, about 40 miles (just under 3hrs)
- April Easter, cycled out to Kent, about 70 miles (just under 5hrs)
- early May, did the Gorrick 100, just over 70 miles all off road (7.5hrs; totally "hit the wall" at about 5hrs!)
- mid May, Southern XC at Wasing (quite chuffed with 24th in Open)

Planned:
- Continue the commuting/training rides and core workouts up to Sept
- Crow Hill and Salisbury Southerns in June/July
- Couple of laps of Jersey during the August hols
- Cycle to Kent again a couple of weeks before Kielder and then taper from there

Based on Gorrick 100 experience, also just hoping to finish!  But if all goes to plan, might just be able to squeeze home in under 11hrs, and would be chuffed to bits with that.

One thing I'm struggling with however, is how to pace yourself properly over such a long event.  For shorter races, I pretty much camp out in the 170s (HR), and 160s for the longer ones (pushing into 170s on climbs), but just couldn't sustain that for more than 5hrs at the Gorrick.  I'm 42 btw, so no spring chicken!  Any thoughts / ideas on how best to approach this?

Hi, I find on the longer distance races, its better to pace yourself by how you feel and use intensity as a guide, rather than HR. I'd usually aim to ride somewhere between 6 -7/10 intensity, and hold it at that. HR isn't very accurate for long races anyway as it starts to drift down a lot after 3 hours or so depending on the pace, temperature, other things.

It might be good to find a rhythm you're comfortable with on long training rides and think about the intensity, rather than the HR, and if you think you would be able to hold it for 10+ hours in Kielder.

8  - 27 May 2011 14:21

Like that concept.
Doing a 60 miler in 2 weeks so will try

Mountain Mayhem 2010 / 2011 (4's)
Dusk til Dawn 2010 / 2011 (pair)
Merida Brass Monkeys 2010
Kielder 100 2011 (Its official GULP!!)
9  - 27 May 2011 16:02

For long races I start at an intensity I think I can hold for half distance and then worry about the rest of the race when I get there. If worried too much about the ride being 10 + hours I wouldn't push hard enough.

10  - 1 June 2011 09:05

Cheers, thanks Michael.  Will definitely give that a try on some of the longer training rides.  I had paired things back a bit due to sufferring bad cramp at the 2.5/3hr mark, and this approach (plus some longer training rides) is working well for the 4-5hr events, but it seems a slightly different approach is needed beyond that point.

AC, thanks for that too.  Totally agree that you don't want to start off too slowly either, but my problem is definitely the reverse!  If there's one thing I hate its being passed by other riders within touching distance of the finish, so think I'll try keep something in reserve for the last hr or two, and will then leave nothing on the course!

Last edited by Boneyjoe (1 June 2011 09:08)

11  - 27 June 2011 10:59

Try to do 2 intensity sessions during the week (i.e. spin classes, evening time trials on the road) and a longer ride at the weekend (longer than your typical race duration).

A good energy gel/bar every 30-40 mins will keep your stamina up too smile

12  - 27 June 2011 18:13

Thanks Readikus.  I tend to do a marathon every weekend (if not one a-piece on Sat/Sun).  Involves getting up at 6am and catering to every whim of two small children until you collapse in a heap at about 8pm.  In fact, the K100 will be a relaxing diversion for me!  Anyone with kids under 5 will understand. smile

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