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16-08.-2007, 12:14 PM
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#1 |
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Registered User
Join Date: Aug 2007
Location: Austin, TX
Posts: 2
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400 miles in 3 (or 4) days - peak training mileage?
I’m planning a long (for me) road bike trip of about 400 miles, over three (possibly four) days. (Side note: it will be a $20,000 fund-raiser for the ministry I work for, World Bible School. I’ll secure financial support commitments from people. I’ll also get newspaper promo/coverage in three major newspapers and a few small ones.) It will cover a swath of Texas, from my home in Austin to my home-town in Lubbock. (Tidbit: Texas is 773 miles across, 790 miles top to bottom.)
* Planned time is early June, 2009. It will be hot -- mid 90s -- but not as hot as the frequent 100+ days in July, August, or September. But I’ll be acclimated. * I’m 45 and will be 47 by the time I head out. * I’ve trained for endurance stuff for the last decade -- several marathons, a lot of Olympic tris, a sole century. Been aerobically active all my life. I haven’t trained for endurance in almost three years now, but I consistently do other stuff six days a week (running, resistance, martial arts, swimming). I’m cycling is only once a week now. * I’m well-versed in the principles of periodization and endurance training. * I’ll train specifically for at least six months prior to the event. * I know the distances between every water/food/rest stop. (We drive back and forth often for holidays and such.) Being Texas, there are some long stretches. The longest leg between something and something is 32 miles, the next being 22 miles. But for the most part, I will seldom be more than 10 miles from nutrition and hydration. * The roads have reasonably wide to really wide shoulders and should be somewhat safe. * The first third is rolling hills, with mostly flatlands on in. I’ll have prevailing crosswinds from the SW, hopefully occasionally from the S or even at my back from the SE. * I have no time goals. Just to “leisurely” and safely cover about 130 miles a day. * I want to train to finish – without wrecking an already busy family life. * I ride a 2002 steel (853) Fuji, with Ultegra 9-speed drivetrain, and Ritchey Areo Road/OCR wheelsets, and Ritchey Pro post/bar/stem. A tidy 18.3 lbs new (without Speedplay pedals, aerobars, saddle bag, two cages) My specific question is this: to what level of mileage should I train to be able to accomplish this? For instance, how long should my longest ride be? And what should my high mileage week(s) look like? Thanks in advance for your free coaching! God bless, kevin |
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17-08.-2007, 01:01 PM
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#2 | |
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Registered User
Join Date: Jan 2007
Location: Draper, Utah
Posts: 523
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Re: 400 miles in 3 (or 4) days - peak training mileage?
Quote:
Disclaimer: This is just my opinion. I have never undertaken a task of riding 400 miles in 3-4 days. The closest I've come is 95 miles in 4 hrs in a race. 
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18-08.-2007, 03:28 AM
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#3 |
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Registered User
Join Date: Oct 2004
Posts: 192
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Re: 400 miles in 3 (or 4) days - peak training mileage?
My last charity ride was 300 miles in 5 days (south from jerusalem) and my next is 325 through the Galillee to Jerusalem. Both had significant hills -- this year's is about 6,000 feet of climb per day.
You want to gradually increase your maximum mileage, as well as your total weekly mileage. you also have plenty of time to get there. you should try to ride every day to get your body used to it (I do my riding at 5:30 AM so as to not interfere with the rest of my life), with 1 long ride every week that is at least twice as long as your daily ride. try to increase yor total weekly mileage, as well as the length of your longest ride, by 10% each week. You should also try at least a century or 2 first to get used to the long ride. You will be ready for that once your weekly rides are 150 + miles and your longest training ride breaks 60 miles. You don't need to do back to back centuries to train for this, you just need to be ready to do long rides. Also get used to eating and drinking as you go. you don't seem to have any long gaps between stops, so 3 bottles should carry you. You should be drinking at least 1 bottle of water an hour (more in the heat). I begin to eat and drink Clif Shot starting 45 minutes into every ride. On long rides you need to eat more than you think. Don't bonk. The fund raising is as much work as the training. Good luck with that too. Don't be surprised, or discouraged, by the "civilians" who think you are nuts to do this. You can succeed in both the ride, and the fund raising. |
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