Training tips and schedule for long cycle

yop

Folls
We are doing this cycle in sept for suicide awareness and we are doing Westport to O'Connell street on the saturday and the return on the Sunday, total 500km.

We are all regular cyclists but not many have done over 150km on the one spin.

We are trying to put together a training plan and tips for the participants and also eating plan leading up to and during.

I would appreciate any advice.

Many thanks

granda

all i know is 500km in 2 days is a huge ask without some serious training and alot of it might be better to split it up into 3 or 4 days rather than 2 especially in sept. when weather and dwindling light could be against you

yop

Thanks for the input, its going to be a 2 day event, going to be hard for sure, but for the cause we are doing it, then its worth the pain.

vigorelli

sounds like a great challenge for a great cause.

you have two things to focus on. firstly, building up your daily mileage so that 250km in one day is achievable. the step from 150 to 250 is not a major one. you could achieve it by doing a few 160km sportives, and later on one or two 200kms, with easier weeks in between for recovery.

secondly, doing enough back to back rides so that doing the second day will not be such an ordeal. make a habit of going for a ride the day after every long spin you do. initially this might be a slow, painful 40km recovery spin after doing 100km the previous day, but after a few weeks you'll be doing 160+100. The first 20km on the second day is always painful, but it does get easier. if you build towards doing a big weekend (maybe 200+100 or 200+160) a few weeks before the big event, you'll be well set.

build it steadily, take regular recovery weeks, learn about nutrution. apart from that, it's all mental

long distance cycling is primarily about
- pacing, keep the pace low, keep the lactic to a minimum.
- keep eating and drinking. dont wait till you're hungry or thirsty.
- mentally break down the challenge into manageable chunks.
- keep pedalling, however slowly and you'll get there

there is some good advice that might help on the audax ireland website
http://www.audaxireland.org/the-saddlebag/preparing-for-an-event/
http://www.audaxireland.org/the-saddlebag/stepping-up-to-a-300k/

There are lots of training plans online, just google training plans for 200km, 300km, century or double century.

There are some good books on distance cycling
http://www.amazon.co.uk/The-Long-Distance-Cyclists-Handbook/dp/0713668326/ref=sr_1_1?s=books&ie=UTF8&qid=1340033375&sr=1-1

http://www.amazon.com/Distance-Cycling-John-Hughes/dp/0736089241

good luck. I'll be expecting you all to enter The Quiet Man 300 next year

kincsem

Practice paceline
http://www.active.com/cycling/Articles/Riding_in_a_paceline_is_a_basic_cycling_skill.htm

If there is a headwind going west it will be too tough imo. Be prepared to cancel and re-schedule if it is windy.

This time of year is the best as it is bright at 4 a.m. If you are starting to train now it will take at least a month to get the fitness and organisation sorted and conditions will be less favourable.

Do not use comfy padded saddles. Use narrow firm saddles. Tyres should be pumped to ~100 psi (the max on the sidewall.)

No luggage on the bikes. You need a support vehicle, or luggage dropped off at your destination.

Training: everyone must train together. No excuses.

I read in some of the RAAM books that feet can swell, so it might be an idea to have a spare pair of shoes one size larger just in case.

Fit aero bars to all bikes and practice using them.