Training for a 112 mile bike race

#14

I’d like to try a 100TT but the logistics don’t really suit me, and if I recall correctly in the U.K. it’s open roads in normal traffic which doesn’t really appeal.

But it would be interesting to see what my time is on a relatively straight/flat route for the ton. I’ve only done a few 10TTs, unofficial best 24:45 which is good for FTP verification not so good for IM calibration.

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#15

Yup, all on open roads which some don’t like. Personally I feel safer on a busier wider road where traffic can give you more room than smaller roads which might have less traffic but are much tighter. The road surfaces tend to be better (faster) and with generally fewer turns it’s easier to find a rhythm and push harder.

I rode 3 50’s and 3 100’s as well as a good number of 25’s and 10’s last year alongside the tri’s I did last year and in terms of practicing pacing and nutrition it’s great, as well as learning just how hard you can push a bike and still run. I did a short run off most of the longer TT’s I rode last year.

Doing a relay obviously that doesn’t apply to the OP but there is a lot to be learned IMO from what happens when you’ve got a number on your back rather than data from training rides, no matter how hard you think you are pushing.

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#16

That’s my TT territory, A66, as part of Velo Club Cumbria. Good idea using the 50 and 100 TT’s as practice, I might also look in the national races.

Going back to the Trainer Road plans, I expected the specific bike ‘Century’ to be harder and more intense than the ‘Long distance Tri’ plan because of the need to also incorporate swim and run training.

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#17

I think that the century plans are more aimed at completing the distance rather than racing the distance, I might be wrong about that though.

Depending on how much riding and TSS you are used to one of the full distance plans might be ideal or maybe as I thought the climbing road race speciality plan supplemented (or one ride replaced) with the longer ride from the long distance triathlon plan. If you do Sweet Spot Base, Sustained Power Build and either one of those speciality plans and you won’t go too far wrong.

The truth is I’d probably do which ever one appeals to you more and if you do the base and build plans you’ve got plenty of time to decide which would be more appropriate for you later. You are obviously used to longer rides and if you’ve ridden the climbs on the Fred Whitton you can ride a bike! I know how steep some of them are :scream:

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#18

I used to think that too… until I used the Century plan earlier this year. It is far more work than I would have guessed based on the naming.

It isn’t “racey” fitness in the sense of handling surges, but it does lead to really great sustained effort, as you might expect. It just happens to he a higher level of endurance than I would have guessed.

I’d say this plan is very worthwhile for longer stuff, especially if your aim is steady efforts. I certainly respect the plan more now, after completing it.

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#19

This is false just looking at the two plans briefly. The century plan is a mash up of SSB and Sustained power build. It rotates through VO2, over unders, sweet spot, and threshold. The tri-plan focuses much more on threshold + endurance workouts saving some amount of intensity for swim and run work.

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#20

Fair point. Having had another look at the Century plans there is pretty much the same or slightly more TSS than some of the other road speciality plans…I might have to give it a go :stuck_out_tongue_winking_eye::grinning:

In fairness although I’m primarily a triathlete I’ve more often than not followed the pure cycling plans but I did do the bike sessions from the long distance tri plan this year and that was harder than I thought it would be as well! I’ve tended to be able to cope with a good amount of bike TSS, around 600 per week for most of the past year, with running and swimming on top of that so felt the bike plans suited me better.

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#21

I completed my first 20mph metric century this year, and am building up for a sub-5 hour 100 miler in 2019. The Century plan looks good, but I’m more likely to go with 40k TT for the extra helpings of threshold work:

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#22

That’s a SUPER cool chart. Where do you see that?

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#23

Here’s a quick side by side of some Mid-Vol plans:

Century / 40k TT / Climbing RR

Plenty of work to be had in all, and it’s really minor differences in focus.

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#24

Mac app.

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#25

Nice. I have to see if I can find that in mobile or PC.

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#26

Got to Plans in the app, select one, then use I button in the top left.

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#27

Yeah, I found it in my PC app now. I just use the web most times, as it seems to have better control most of the time.

This is another interesting point where we see the differences (pros/cons) between the platforms. Would be nice if these details had parity on all of them.

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#28

How’d you find that plays inside and out?

I estimate was doing around 600TSS per week for 32 weeks in 2016 easy riding outside only, but on the TR plans I can burn out on 300-400 in a relatively short time.

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#29

Virtually all indoors on TR. Aside from racing and the odd recovery ride or race week rides at the venue all my riding was indoors this year.

My TSS chart for this year - the average line is around 560. Up to the 2018 Build was a SS Base Mid/High Volume Mash up. I got a running injury after that but could still ride so the 2018 build was Sustained Power Build High Volume with extra rides on the day off and occasionally stacking endurance rides after the main ride of the day as well. I rode every day for about 7 weeks, all indoors aside from a TT or two. I got quite bike fit after that :grin:

These are 4 weeks training earlier this year in that period. I would preface that by saying that I’ve build up to that over a number of years and have certainly bitten off more that I can chew at times but I’ve got to the point where that level of TSS can be sustainable for me.

After that my TSS and CTL gradually dropped as I started running again and I raced more during the TT season which tends to accrue far less TSS than consistent training (there’s a lesson there!) and ramping up again towards IM Maryland when for the first time I pretty much followed the rides from the Long Distance Tri Plan - the first time I’ve not used one of the cycling plans as a base to work from.

Been ‘relaxing’ back on Traditional Base for the last few weeks in the off season…

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#30

Anyway back to the OP…

There’s no need to do consecutive 700 TSS weeks but I would look for a plan, certainly when it comes to the Speciality phase, that includes long intervals of 20-30 mins over 2-3 hours at or around 80-85% FTP as in a standalone long distance TT that’s where you’ll be spending a lot of time. Supplement those with some longer endurance rides either indoors or outdoors - especially as you’re local and can spend some time on the course as the weather gets better next year - and you’ll perform well.

There are lots of ways you can make it work - pick one which floats your boat and can stick to and enjoy the process.

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#31

That’s great info. Thanks very much. I’m going to look at these plans in more detail.

One last question! I like having all my stuff on Training Peaks, is there anyway to get the Trainer Road workouts on there BEFORE they are completed?

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#32

No, unless you are a premium member and create your own library of workouts. I provided an example here:

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#33

OK. Might just look at Trainer Road then.

Thank you

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