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DW100 - What is your weekly training schedule?
With 3 months until I head off at 6.30 in the morning from StAlbans for my first ever 100km event, I was wondering what training others put themselves through to ensure they finish well in these events.
My week consists of;
-45km round trip commute to work 4 days a week. one of mornings consists of a 65km ride to work.
-2 hour MTB ride on Wednesday & Thursday after work
-4 Hour MTB ride Saturday morning.. ie. 6+ laps of the dam or smashing myself at cascades etc.
-2 hour social pace MTB ride or 50km Road ride (depending on mood & company)
-Swim 1.5km twice a week (as recovery)
so am i doing enough?
what do others do?
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That is heaps more than I ever did for my past 100km events. Then again I didn't get any great times.....just aimed to finish. For the Fling and Angry Doctor I just sat on the trainer most weeknights and that got me through.
Now I'm riding to work (60km return) 2-3 times a week plus whatever night ride and weekend rides I go on.
Then again I don't take my training overly serious so I'm hoping the commuting will get me fit enough. I don't go out and do hills by myself for example
I know failure and welcome it regularly
On a serious note I would also be interested in peoples thoughts re this one
Let there be light
LOL... doing enough? You'll smash it mate!
If you are asking this assume you didn't ride the GNR yet? I'd recommend at least one 50-60Km outing up there couple weeks before the event to familiarise yourself with the fun part of the course and Shepherds Gully descent.
Sounds like you are in shape so you could also ride something similar to the whole course (the bridge won't be there so have to make another route). Some loonies (paging Steve01/02/03 & co - look at their rides last year) will be in that with you, but don't look at me!
Thanks for the responses... puts my mind at ease!
will definitely keep my eyes peeled for any mob rides at GNR before the event...
... say 10km each weekday at lunchtime plus a longer run on the weekend (inbetween the riding and swimming)!
And some weights on alternate days would be good.
Cheers
Nic
Running.
Its why I ride bikes!!!
Besides if i added the extra you suggested, it would sound a lot like a triathlete's regime... nuts to that!
I calculate you are already doing 21 hours per week, so I thought you might as well add another say 6 hours for the running plus say 3 hours for the weights, taking you to a nice round 30 hours per week.
Actually most of us (with some exceptions) would be lucky to do more than 5 or 6 hours serious exercise per week...
Cheers
Nic
This comment has been moved here.
yes Nic was noted
Probably easier to cut back an hour to an even 20 hours though i reckon!
I used this website to set up a training plan, so it might help you.
http://www.mtb-marathon.co.uk/training/3.php
Basically my training consists of;
1) Building up distance with Long Steady Rides (last 100k I built up to 80k's with minimal stops - family commitments make this hard).
2) Some sprint work (i.e. Laps of the Dam, etc).
3) Some hill work (Cascades).
4) Cross training - boxing, pilates, circuit classes.
5) A good taper.
6) Healthy diet plus beer rewards.
7) Low expectations
i just ride to have fun.
generally commute 4 days per week - approx 150km
i do a regular ROAD group ride every tuesday night - 76km (m7 cycleway)
i do 45mins somewhere during the week on my mtb (local 4km loop i do a few times)
On the weekend i will either do a road crit race or a mtb race or a Road ride of 80-100km, only one of the options due to time restraints.
This keeps me in an average level of fitness, ride C grade in Road crits, finish with the bunch but cant sprint so dont win races, ride C grade in mtb finishing mid pack, do 100km enduros in 6-7hrs. So i am what you call a "normal" rider.
I find the most benefit has been the 1hr road crit races, 1hr at HR of 185 has to be good for you i think, hmm or maybe not, anyway its all good fun
Don
this training talk is making me worried!
i wish i could do more 5 hours of exercise/training a week let alone 20 hours!. How privileged you guys are with your time!
The Mont, then 100 DW, then 100 Canberra then 100 Mogo then the Scott then Full Fling! sh#t, i am going to struggle!
Tien.
i have 2 kids and a wife so time is short
i commute - easy - have to get to work somehow - thats 5-10hrs per week riding depending on distance i choose
The other rides are all about compromise, i ride tuesday nigths (wife looks after the kids), wife plays netball Thursday nights (i look after kids)
Road Crist are great as they start early and are finshed by 9am so i am home at 9.30am, great - wife and kids have only just woken up and doesnt impact too much on the day.
Mtb races (like 8hr this weekend) require planning, i do 1 full day race per month, ie 8hr, BMC 100, dirtworks 100, fling etc, and i am "allowed" to do 2 x 24hr per yr, generaly do the Mont and scott 24hr.
At the start of the year i give my wife a schedule of BIG races i want to do and she marks them in a calander, she is a photographer so doesnt book any jobs on those days/weekends. I then fit in the other smaller stuff when possible.
Luckily my wife is understanding and knows that i enjoy cycling so puts up with me, but in turn i be nice to her, she will go away with friends for a weekend, go visit her brother in Vic or whatver so she has her "alone" time away from the 2 and 4 yr old kids.
All about time management and compromise i say
Don
Its only called training if you dont actually enjoy riding your bike.
My weekly ride shedule is.
Monday to Friday - 50km road ride on the SS roady every morning (mostly anyway) so a max of 10 hours / 250km total.
Saturdays - The Oaks up and back 55km average about 2hrs 50mins sometimes a bit less or a bit more. Soon to be uped to a 4hr ride for my upcoming solo effort with the inclusion of some nice single track at the top of the Oaks.
Sundays - Nothing serious maybe an hour or two of fun at Manly or Menai.
So if all goes to plan about 15hours a week.
As a rule of thumb if you can comfortably ride 70% of the distance (ie 70kms for a 100km race or 35kms for a 50km race) then you will be fine. In the 3-4 weeks leading up to the DW 100 last year I did 60-70km rides (about 4 hours) each weekend at a reasonable pace plus commuting to work during the week and felt pretty fresh at the end of each ride so I knew I was ready. In the last week dont do much at all so you are fresh on the day.
Some good training rides if you can spare the time are the Andersons / Oaks combo, Woomerah Range + GNR or join up some northern beaches trails like Cascades + Terrey Hills.
...except point 7). Set yourself a goal (obviously a realistic one).
Mix your training up. Don't do the same thing every week. Long distance swimming is fantastic for pacing. Put together some training sets that include different distances/difficulty etc.
Think about your nutrition for the race now and try it out. Don't take anything on race day you haven't taken before (your stomach might not like it and you could be out of the race before you know it). Start hydrating 2 days out.
Point 5) is more important than you think. I didn't do any training in the last week before my triathlon and felt rested and energetic on the day.
Most important: Have lots of fun participating and enjoy it!!!!!
i am no expert by any means but if you are short of time then stick to riding the bike only.
If you want to go fast riding a bike then ride a bike more.
If you have oodles of time available then sure, throw in some swimming, running, or whatever.
But i think ultimately you need to ride the bike more, nothing gets the body ready for a bike ride then riding the bike itself.
Don
Monday - 1 beer
Tuesday - 2 or 3 schooners at pub
Wednesay - ride followed by 1 or 2 beers
Thursday - 1 beer
Friday - Road Crit then 1 beer when get home
Saturday - Power training - ride to cafe bacon & eggs. Evening power session with triples.
Sunday - Maybe mtb race.
Thats a solid schedule.
just don't know how you keep that level of dedication alchemist!
It's hard work but it's what you've got to do to put in an average time.
That looks like its straight out of the singlespeed handbook (if there was such a thing).
Hey Rob (Alchemist),
Are you doing secret training with Gazza.
It's only secret training when you get caught.
Although I have left out certain details of my fried calorific intake.
ive stopped drinking midweek now in a quest to get down to real race weight. mind you, i did manage to wake up in bondi this morning on my brothers couch with a hangover!!!!
I would say that's perfect training for the 24hr (if you were on my team) or is that your taper?