Training advice needed

lookitsme

Hi I have possibly foolishly but none the less agreed to do the Wesport 175KM Pink Ribbon cycle in six weeks. I have never done a distance like this before but looking forward to the challenge. I have done a 100k before on my own and a few 50k's with large groups and I have enjoyed doing them but have a habit of trying to do fast times and finding the last few k's difficult, so I know a distance like 175k's I will need to pace myself and take it easy. I am not doing it to get a great time or good average speed, to finish and have a good time and take the day in is basically my goal. So what do you think I should do between now and then? is it best just to increase cycles each week till i get nearer the 175 or is it best to improve speed and strength on shorter routes maybe taking in a few hilly routes. Is there some extra work that would be of benefit that I can be doing in the gym? either muscle work or a possible spinning class or two. Can anyone recommend what to eat and drink on the bike, there will be food and water stops along the way but might need a few top ups myself. So any advice will be appreciated.

padjo5

Good on you for volunteering!

I have absolutely no qualifications as a coach, but i would suggest you 'get the miles in' on the bike, as opposed to gym weights etc!

175km is a decent spin, as you get towards the tail end of that it'll be your endurance that will be tested (and the cushioning in your shorts/saddle!), so i'd suggest you get on yer bike and do the miles.

Im sure someone here will offer a more structured approach in due course.

Best of luck with it Lookitsme.

Esroh

Op
Miles and more miles. The route is rolling and very exposed in places. Don't over do it early on as from Newport to Ballycastle is very open to the elements and will be a lonely place if you get dropped by the fast guys.

Good luck with it

P.S. Its the Mayo Pink Ribbon and starts in Castlebar.

We know that Westport would like to be the 6th county in Connacht but the MPR does not actually go near it;)

nilhg

OP, ideally you need to get yourself up to doing 175/180km a week as soon as you can, in a perfect world you'd get as many 100km+ spins into the mix as possible and really you should try to take in another shorter event before hand just to get a feel for cycling in a biggish group.


As for food and drink on the bike I usually bring fig rolls, jaffa cakes and jelly babies but really it's a case of sticking to stuff you like, that's palatable and you're sure won't upset your stomach, avoid fizzy drinks but there is a place for the energy/sports drinks on a long spin but again, be sure it won't upset your stomach.


Remember it's a charity spin, not a race, the idea is to enjoy the day, putting in the hours before hand will make it much easier on the day.

longshanks

Maybe start in the middle of this plan.

C3PO

The first thing I would do is buy a really good pair of bib shorts .... it will be a tough enough spin without having to spend the last couple of hours standing up!

lookitsme

well did a 65k spin today to get the training off to a start, was a bit hard going as i chose a hilly route, with the snow and me being a chicken i didn't risk flying down the other side of the hills. i got chased by a dog for a bit and my toes where numb 10k's into the cycle due to wet runners which was fun. i had 2 yorkie bar's on the way which were not as nice as i used to remember but i was actually craving a packet of fig rolls. i found it took a toll on my upper body just as much as my legs i'l just have to give it time and get used to it i suppose. i'l do a 50k next and then give a 100k a go. the sean kelly cycle plan looks good and more importantly achievable,

paulgalway

Someone else on here had a tip to help with cold/wet toes:-

Put on socks and them plastic sandwich bags over the socks.