Endurance Ride training advice

[Brownster]

I am completing a 500km ride in early October in Coff's Harbour. After some recommendations on what training most people would complete. The ride is over 8 days and ranges from 55km to 95km per day.

Day 1 – Sat 11 Oct - Depart Coffs Harbour to Corindi Beach

Day 2 – Sun 12 Oct – Corindi Beach to Wooli

Day 3 – Mon 13 Oct – Wooli to Yamba

Day 4 – Tues 14 Oct – Yamba to Maclean

Day 5 – Wed 15 Oct – Maclean to Grafton

Day 6 – Thurs 16 Oct – Grafton to Nymboida

Day 7 – Fri 17 Oct – Nymboida to Grafton

Day 8 – Sat 18 – Grafton to Coffs Harbour


I have been completing a bit of road riding km and throwing in some MTB rides as well.

The ride is on firetrails.

[...jim]

I guess it depends on what you want to achieve. If you want to bother the pointy end of the field, you probably want a coach and a plan and a lot more time (like a couple of years).

If you're just there for kicks and you're not fussed on your position, you want saddle time. "Just ride".

55-98km will see you in the saddle for 3-7 hours daily - you need arse training. If it's mostly fireroads you'll be sitting grinding alot, so intense singletrack efforts won't do you the world of good, because you'll be in and out of the saddle, with lots of lovely bloodflow. Spend time conditioning your arse (with the saddle you'll use) to being in one place for a long time. If you do that, the rest will come.

Oh, and be sure to get lots of rest the week before the event.

[bazza]

chuck some slicks on your bike or buy a road bike and start doing 3-5 hour rides on a regular basis. build up slowly and away you go. aim for 5-6 hours in the first few weeks than start winding up to 10+ hours as you feel you can progress (per week this is)

[Brownster]

Thanks for the guidance guys. Have some slicks and these are on for road rides..Time to become best friends with my bike seat I guess.

[krisko]

All good advice. Basically ride and ride lots.

They say it takes a week to loose endurance, I beleive it takes longer somewhere between two to three weeks. Having said this you most need bum training and to be comfortable when being in the saddle for this length of time for several days.

I would suggest doing, 2 hours training every night for five straight days (at a moderate pace) then taking two days off and doing a 5 hour, easy pace ride. Basically try to fit in as much riding into your current lifestyle as possible.

You want to train your system to recover overnight and get used to spinning again the next day. Even better again I would be riding to work and back (this takes me 45min each way) then do an extra hour or two each night for five nights.

[BT180]

Should you be training right up until a day or two before the event or should you be resting during the week before?

[RED_RACER]

You guys are talking up the training like it is a race! I'd be more concerned about getting your nutrition sorted for this event to ensure you can make the distance. I think 2 hours per day 5-6 days a week will be enough training for sure it works for me :). Throw in a big ride just to sort out what food and fluid works. I'd see a sports dietitian, good nutrition usually means a good day on the bike

[Brownster]

I have consulted a sports nutritionalist and have that side of things sorted.

[...jim]

Should you be training right up until a day or two before the event or should you be resting during the week before?

Depends on your base. If you're really fit and the event's really taxing you should go a long taper (ie: ease off, but not stop, riding). But if you're unfit and it's not a major effort you can't really afford to turn off for a week...you'll slump too far.

Either way, there's no point going into it fatigued. Bank sleep, eat well and keep doing some short sharp rides.

[ETSX]

Depends on your base. If you're really fit and the event's really taxing you should go a long taper (ie: ease off, but not stop, riding). But if you're unfit and it's not a major effort you can't really afford to turn off for a week...you'll slump too far.

Either way, there's no point going into it fatigued. Bank sleep, eat well and keep doing some short sharp rides.

I'd back it off your training to about 50% during the week before (lower intensity as well) and have the 2 day's before the ride off. Well that is what I do before a 24 solo anyway.

[vogmae]

And keep in mind for your training it isn't the k's on the road but the time. 50k on firetrail does not equal 50k on the road, the road might be 90 minutes, the fire trail could be 3 hours! So think about how long you reckon you'll be riding, and so try for some longer sessions, just to find out what it feels like. With long rides don't worry that you seem to be going easy. The distance will do the work and by the end you'll definitely be feeling it, it is not high intensity, it is training your body to keep exercising for 4 or 5 hours.

[jmcavoy]

I'd be more concerned about getting your nutrition sorted for this event to ensure you can make the distance.

I have consulted a sports nutritionalist and have that side of things sorted.

So no doubt you already know how important it is to refuel after each race stage (within 15mins of finishing the stage if you can), get the carbs in at the end of each of day and a little protein, and a solid nights sleep. Then the next day will come easily as you'll be recovered and ready to rock.

Good luck, it sounds like a great event!

[Brownster]

Thanks for all the awesome advice guys. Well have been getting plenty of km and time under the belt. Everything looks all set... Will post up some pictures of the event once completed. Usually in the MTB Australian books as well..

[krizbike]

Thanks for all the awesome advice guys. Well have been getting plenty of km and time under the belt. Everything looks all set... Will post up some pictures of the event once completed. Usually in the MTB Australian books as well..

ahhh Hell on Wheels. Cool - enjoy it. I don't have the time (or the money) this year, but perhaps next year. Looks great and it's for a good cause.

Chris

[trailburner]

You guys are talking up the training like it is a race! I'd be more concerned about getting your nutrition sorted for this event to ensure you can make the distance. I think 2 hours per day 5-6 days a week will be enough training for sure it works for me :). Throw in a big ride just to sort out what food and fluid works. I'd see a sports dietitian, good nutrition usually means a good day on the bike

To support endurance racers in the lead up we are working together with Food & Nutrition Australia. They have just finished a document which outlines how to best prepare food-wise leading up to longer rides/races/events. It's on our website (www.rockytrailentertainment.com) under SportsNutrition.
Hope it helps.