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Got a circa 50 km hilly ride coming up in about 13 days with some mates, but I’ve been away on business for 16 days (I’m sitting in Accra Airport now).
I know it’s not the HT550, but it’s a decent ride and I definitely need to up my fitness a bit to avoid some middle age shame. I’ve been doing 2 or even 3 days per week on the mountain bike over the last few months, all fairly hilly but short (typical 15-20 km; max 30km). I have no doubt that I’ve lost a bit of fitness over the last two weeks. So what’s the best way to get it back and a bit more in 12 days?
I was thinking of trying to ride every other day on the
mtb, maybe 20-25km, then chuck a longer hilly road ride in (75 km) and do a 40 km mtb ride about 3 days before the ride, then recover. So about 5 or 6 rides tops.
Sound sensible? Anything else?
Thanks all.
Forget trying to get fitter (you sound quite well prepared to me!). Find a pilates class, remember what you learn, then repeat it daily. It makes me feel sort of rebalanced.
just rest for the last couple of days before the ride
I have no doubt that I’ve lost a bit of fitness over the last two weeks
IME, a two week break doesn't have the drastic effect that many people believe.
2 days of sprints max intervals.
1 day long ride.
Gentle recovery rides in between.
Hydrate, nutrition, recovery protein, and sleep like a log!
get yourself on a weight loss plan.
Senna every day until 3 days before the ride.
you won't get fitter in 2 weeks, but you might lose a few pounds out the rear exit, thus improving your power to weight ratio.
I am being partly serious here.
Trying to cram loads in two weeks is just going to make you tired.
I like running particularly sprints for waking up all my muscles, stretching out and generally just makes me feel better quicker than cycling. Keeping it short in duration so its minimal in terms of hassle.
Two weeks is nothing though i'd just eat a few salads. Not drink any beers. And avoid total junk.
I'd do a big ride like now so you've got nearly 2 weeks to recover from it. Then some smaller rides. A mid length ride 1 week before the big day then rest for the week before doing small easy rides regularly that week.
Eat really clean, don't drink and keep salt to a minimum and you'll likely lose half a stone (lot of water weight).
As above, a decent bit of riding, eat healthily and fuel well on the day.
If it was possible maybe just try doing 3x similar 50km hilly mtb rides so you know what to expect? As long as 50k isn't going to kill you (in which case 2 weeks won't help). Even a hilly 50k is ~4hours riding or less so it's not a huge time commitment, you could do them as an extended commute after work before it gets dark at this time of year.
Thanks.
The main things I’m taking from this is that I should live clean for the next 2 weeks and do a two or three longer rides and may be some sprints.
No worries with the long rides - I can fit a few of them in. However, putting my sixties-style love-in lifestyle on ice...
Unless you were in peak condition i cant see 2 weeks off having a major impact on how fast you are. You may start losing fitness from around that time, but it's not going to just fall off a cliff, it'll be gradual and for a ride with your pals hardly an issue.
As others have said, lose a pound or 2 over the next 2 week's will offset any lost power if it bothers you that much.
I’d have at least five days off before a big weekend . So get the big ride in ASAP ,a few shorter rides and then start with the laxatives.
😊👌
You'll be fine. Possibly even a bit fresher than you expect.