Training question

trasver

So I've started to take my cycling more seriously and I'm signed up for a few races of around 100km and at the end of November I'm taking part in a 200km team event.

Currently I'm doing usually two longish (~80 km, with some decent climbing) rides on the weekend and the odd short ride on weekdays.

I'd like to start riding more on weekday mornings before work but because of traffic and time I start work (~7am) the only option open to me is a nice 20km flat stretch beside where we live.

My question is: My goal in my training is to increase my endurance for longer distances. I know 20km isn't a particularly good distance but to make the best of it should I do interval training or just ride the full 20k flat out?

All suggestions (criticisms!) welcome.

Simon

Lumen

You can definitely increase endurance with short rides.

I do not regularly cycle more than 15km in one ride (although perhaps one ~70km ride a week in the summer) but on a special occasion I can manage 100km at a reasonable pace with no food or 180km if I eat.

I assume you don't really mean "races of around 100km".

trasver

Great thanks for your answer...I guess I'll keep pushing on with my shorter rides on weekday mornings. On those shorter rides do you ride flat out?

When you say:

I assume you don't really mean "races of around 100km".

I guess you're implying that a "real" race would be longer?

I should have clarified that I'm currently living in South Africa where there's a fairly large "racing" scene with "races" of between 100-150km on most weekends. These are separate from the large sportives such as the Argus hence we tend to describe them as races.

superlav

I would second what Lumen said.

Try to vary what you focus on in your morning spins. i.e. some days roll a large gear at a low cadence 60-70 RPM as a form of strength training, (works best on a slight drag). Other days try some short intervals sessions or sprint efforts.

Also, try to lenghthen your spins at the weekend. Your 2 x 80 km spins, combined with your weekday workouts should be more than enough to allow you to survive a 100km race. However, it's 'good for the head' to know that you have a few training spins in the legs that are at least as long or longer than your proposed race distance.

Lumen

trasver wrote: »

I assume you don't really mean "races of around 100km". I guess you're implying that a "real" race would be longer?

I assumed that you were in Ireland where the road racing season has finished, and road races are restricted to shorter distances (<80km I think) at entry level.

trasver

Excellent thanks for that superlav, I'll give that a go over the next couple of weeks.

My bad Lumen, should have said where I was from the outset.

Cheers

Simon