Newbie tackling 120k Grande Coast2Coast - Training Log
- khendar
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Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Fri Feb 17, 2017 10:39 am
I figure if I know I can do Tollgate to Bollards (The hardest climb in the ride) with fuel left in the tank, then I can handle the rest of it.
Week 1 - Sunday 60km - 12km commute every weekday - Saturday Rest
Week 2 - Sunday 70km - 20km commute every weekday - Saturday Rest
Week 3 - Sunday 80km - 30km commute every weekday - Saturday Rest
Week 4 - Sunday Hill Repeats - 30km commute every weekday - Saturday Rest
Week 5 - Sunday 56km Incl. Tollgate > Bollards- 30km commute repeats every weekday - Saturday Rest
Week 6 - Sunday Hill Repeats - 30km commute every weekday - Saturday Rest
Week 7 - Sunday 90km - 12km commute every weekday - Saturday Rest
Last couple of weeks of the plan are a bit fluid. I don't want to overdo it before the ride but then I want to get as much saddle time as possible. Feedback on my training plan is appreciated though not required. The thread is mainly for tracking progress and accountability
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby Abby » Fri Feb 17, 2017 11:13 am
Also, the weekend two weeks out from the evnt (end of week 5/start of week6) - I would consider making that weekend a really big one. Long ride one day, hill repeats the next, or both days a long ride. Give yourself a day off on teh Friday & Monday as prep/recovery.
Cheers & good luck!!
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Fri Feb 17, 2017 12:42 pm
The two week taper was recommended to me but you're right its probably excessive.Abby wrote:It looks like you've given yourself a two-week taper at the end. I reckon that's too long. Just one week will be fine.
Also, the weekend two weeks out from the evnt (end of week 5/start of week6) - I would consider making that weekend a really big one. Long ride one day, hill repeats the next, or both days a long ride. Give yourself a day off on teh Friday & Monday as prep/recovery.
Cheers & good luck!!
I was planning on throwing a few intervals sessions in the trainer in here and there as well.
Cheers for the feedback
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby Abby » Fri Feb 17, 2017 1:32 pm
Really imoprtant when this happens that you listen to your body!! You will gain much more by giving yourself a relatively easy week as 'recovery' than trying to push through it...
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby Derny Driver » Sat Feb 18, 2017 12:49 am
Who wrote the plan?khendar wrote:.... Feedback on my training plan is appreciated though not required.
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Sat Feb 18, 2017 3:45 pm
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Sat Feb 18, 2017 7:01 pm
Next week I'm adding an extra loop to my commute home.
Does anybody think I need to add anything to my training ? Core exercises or weights ? Basically all I'm doing is getting as much time in the saddle as I can, ramping up week to week, and throwing some hills in here and there.
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby you cannot be sirrus » Fri Mar 03, 2017 5:56 pm
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby g-boaf » Fri Mar 03, 2017 8:34 pm
That's all you need at the start, just do more riding, throw in hills. The more you ride, the easier it gets. Just take it simple at the moment.khendar wrote:Week 1 down. 200k this week. Moved this weekends long ride to Saturday due to logistics. Taking tomorrow off.
Next week I'm adding an extra loop to my commute home.
Does anybody think I need to add anything to my training ? Core exercises or weights ? Basically all I'm doing is getting as much time in the saddle as I can, ramping up week to week, and throwing some hills in here and there.
But then I'm no astrologer... So do consult with your astrologer!
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Mon Mar 06, 2017 11:22 am
I did manage to put my first century in on Sunday so I'm pretty happy with that.
This week I hope to introduce hill intervals on my rides home and then tackle a big climb on the weekend.
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby Abby » Mon Mar 06, 2017 2:04 pm
In terms of extras - core strength work is never wasted. There's a plethora of web resources out there on specific core strength stuff for cyclists (tip: sit-ups isn't one of them!). So certainly add that a couple fo times a week if you have time...
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Mon Mar 13, 2017 11:04 pm
I feel like Norton was a bit of a psychological barrier for me. It's the first "real" climb I've done and it feels like a switch has been flipped.
I get why cyclist climb hills now
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby tcdev » Tue Mar 14, 2017 2:18 pm
Your parole officer had no say in it?khendar wrote:I developed it along with my team of trainers, my fitness coach, my physiotherapist, my astrologer and my high school physics teacher.
2011 Schwinn Sporterra Comp
2021 Giant Contend AR1
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby g-boaf » Tue Mar 14, 2017 2:57 pm
The workouts that really work are the ones that force your core to work also to keep you stable too. There are all sorts of different ones you can do. Alison Westfahl has a lot of good ones that are great for cyclists. But a scan through some of the bodybuilding websites should find some that are also good.Abby wrote:All sounds good khendar! 3-4 days commuting is fine, so long as you manage to squeeze in that long ride on the weekend.
In terms of extras - core strength work is never wasted. There's a plethora of web resources out there on specific core strength stuff for cyclists (tip: sit-ups isn't one of them!). So certainly add that a couple fo times a week if you have time...
Balance balls can also be good, combine the idea of the simple plank, but rest your arms on a balance ball instead of the floor and roll backwards and forwards on it. You should feel that.
It's like doing very long intervals on a trainer. It's unpleasant, and it hurts quite a bit. You get used to it.khendar wrote:I've been hill climbing this week. Started out trying to get up the top of Glynburn Road. Saturday I clocked Norton Summit for the first time and did it again today.
I feel like Norton was a bit of a psychological barrier for me. It's the first "real" climb I've done and it feels like a switch has been flipped.
I get why cyclist climb hills now
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Mon Mar 20, 2017 2:52 pm
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby foo on patrol » Fri Mar 24, 2017 9:20 am
Foo
Goal 6000km
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Mon Apr 03, 2017 9:36 am
Thanks for everybody's advice. I think I know how to tackle the next one now
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby g-boaf » Mon Apr 03, 2017 9:57 am
Just use a foam roller on your legs, do the quads, ITB, hamstrings, calves, glutes and the adductor. The knee pain can come from tight muscles elsewhere.
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby Dodgy-Knee » Mon Apr 03, 2017 10:33 pm
I hope that your astrologer told you that you'll probably have a bit of pain in Uranus after 120km... 8-/khendar wrote:I developed it along with my team of trainers, my fitness coach, my physiotherapist, my astrologer and my high school physics teacher.
Seriously though... I did a 145km gran fondo on the weekend (my first) ... it went well but I will train for it differently next year... I would recommend long rides that incorporate the type of hills you'll ride in the grand fondo... riding hill reps with fresh legs might build leg strength but the same hill 90km into the ride might suddenly feel 10 times steeper as you ride up it on tired legs (speaking from experience here!!)
Above all - don't over-exert yourself during the ride and go into the red... you'll never really get a chance to recover properly so no matter how strong you feel at the start, remember to ride within your ability and pace yourself... go for distance - not speed (this applies to your training too).
Lots of luck!! ... let us all know how you went.
cheers
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Re: Newbie tackling 120k Grande Coast2Coast - Training Log
Postby khendar » Tue Apr 04, 2017 8:56 am
See above for a quick run down of how it wentDodgy-Knee wrote:
Lots of luck!! ... let us all know how you went.
cheers
Overall I think I prepared pretty well. The couple of 100km rides I did leading up to it prepared me for 5 hours in the saddle, and the hill climbing practice prepared me for the climbs. I think what I didn't expect was the hills in the second half of the ride, as my long rides were mostly flat and my hills rides were short; I hadn't combined the two elements into one ride before. Lesson learned for next time.
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