Double Century training plans

[Spencer Rockman]

Hey - this year I plan to go on some way longer rides than previously including a Chase the Sun ride of 300km in June. Can anyone recommend some decent training plans? Should I do something structured or should I just take it adhoc (ie. long rides whenever I can)....  Longest ride to date is 190km at this year's PRL.

Thanks in advance!
Spencer

[david emery]

I'd say if you can already ride 190km getting the extra endurance to 300 will be as much mental as physical. I'd concentrate on building your Z2 Lactate threshold and raising FTP in a structured way., as it would be most beneficial to your all round ability. Almost always is!

Building in a few longer rides for extra endurance doesn't require that much coaching brain power or scheduling. You certainly don't need that to dominate your training plan.

[david emery]

that said, completing PRL at 45km/h in a bunch under 4.5 hours is different to soloing 190km/h in 7 or 8.

[Spencer Rockman]

Thanks for the tips....did PRL mostly out of a group and it took a bit longer than 4.5 hrs...

What's the best way of building my z2 lactate thresh?

[david emery]

There is no best way. It's a mixture of what works for you in terms of interest and schedule mainly; and to some degree physiologically. That said, you could be given two different plans to go from A - B and achieve the same result fitness wise.

Have you got a Power Meter or HRM? Have you ever been coached before? How much do you know about Training principles? How much are you motivated by that type of training?
I'd get a copy of Joe Friels Training bible, Hunter Allen's training with a Powermeter and look at the free plans of British Cycling as a starting point.

I'd also think about goal setting for the year. If it's just to complete the 300, doing what you've already been doing will work. Have you got a time in mind?

If you want to set more objective training goals it's probably time to consider getting a little more scientific in your approach.

Grannies and eggs stuff to follow ....

Determine how many hours a week you have and how many rides you can do. Split your season into training blocks (4 or 8 weeks each perhaps) and investigate plans to build each block from there.

I'd not dive too deeply into Sufferfest type HIIT intervals unless you know what you're doing and what you're capable of. In the meantime, general advice ... you probably want 60/75% of your time at Z2, or just above and some time at Sweetspot and FTP in the remainder. Save the VO2 stuff until you've got your head around something more detailed

[Spencer Rockman]

Thanks again. No power meter but always go with an hrm. I do a fair amount on zwift (which measures a virtual power through my smart trainer).

I have no time in mind ...

I'll grab the training bible now...

[samcrossley]

17hrs (for a midsummer dawn to dusk ride) is fairly relaxed pace unless you're doing gobloads of climbing. At a guess I'd say that is around the middle of the bell curve speed on an Audax.

It's said that if you can ride 200km you can ride 300km, if you can ride 300km then you can ride 400km and if you can ride 400km then you can ride 600km.
Join in:
dulwichparagon.proboards.com/thread/10726/audax-2017

[Spencer Rockman]

sounds like you are inviting me to some big rides! I was already planning on doing a few - the Shark and Kent Grimpeur were certainly on my list. I'll look through the rest of the list and stick my name on there for others...