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In two Saturday’s time (13 August) I’m doing a decent length and elevation (for me) mtb ride. 120km and 3000m slog.
I’m in reasonable shape from regular riding but I don’t often get out for these length rides… all my mates just trained like Trojans for a 100km race last weekend(two of them won their age groups too) so I’m in no position to compete with them. But I don’t want to be completely left behind.
There’s no opportunity for a refuel from start to finish so I’ll be packing plenty of snacks.
Any suggestions for training in such a short period? I only ride outside.
Training for two weeks should involve, less caffeine, alcohol, work and more sleeping. Bike cable, lube check with and some normal rides with 100% intended back pack. You ride for a week before in exactly the same kit and prepared bike as you intend to use. Then leave it. Doing absolutely nothing is sometimes the best option.
I (of course) ignored all my own advice and threw a party the night before Dunwich Dynamo, still managed a dawn swim. But bike was ready, clothes ready, back pack and fuel ready and I dozed thoroughly the day before.
I can do the less alcohol bit. Already carry more gear riding to work. Less work and sleeping tricky… and having just looked at my schedule for school bus drop off and pickups it’s looking like I’ll hardly get a chance to ride this week or next week anyway. Arse.
Unscientific answer from me: I would (if possible) try and do 65% of the total ride distance and elevation in a ride next week and then commit the next week to logistical prep, resting as per the post above.
Edit- just seen you say you can't really ride a anyway. In that case, lots of stretching I guess? At least you might be able to make yourself more comfortable on the day that way.
+1 for everything that @Wally said.
You're unlikely to see any actual fitness gains between now and then no matter what so focus on being as rested and hydrated as possible, stay off the junk food and alcohol and make sure the bike is 100%.
Good luck!
I always find the event itself of a big organised day you’ve been looking forward to elevates your ability to keep going. Coupled with not having to get back to feed the dog/ put shelves up/ send an email means your head is much more in it, and you are more in the moment.
Agree with all the above. If yuou can get a decent ride in next weekend, do that.
Otherwise I'd focus on:
Get all your kit sorted and prepped long before hand.
Bike washed, lubed, serviced, bolt check etc. Check shoes and cleats.
Eat well. No booze. Lots of rest. Lots of stretching.
Look forward to it!
Thanks lots of good suggestions.
I’d forgotten all about stretching for some reason.
Might be able to do a big road commute this week with 1000m climb each way to get a bit of climbing fitness back.
Weekends are kids rides normally so no chance of a big ride.
… at the end of the ride is a legendary bakery with a 1kg donut challenge. Followed by camping in the forest with our families so I’ll get to replenish my alcohol levels too.
You could lose 4-6lbs quite easily in that time if you tried. You'd feel that on the bike.
I asked a related question on here a few weeks back ...
https://singletrackmag.com/forum/topic/help-turn-me-into-a-long-distance-roadie-in-a-month/
Mine was 4 weeks out from the event, I'm reasonably fit and ride regularly, but most of my riding is no longer than 2 hours, and I was trying to build this up to 14-18 hours.
I would try and get in a ride at least 50% of the distance this week if you can ... ride late, take half a day off work etc? If you can't, at least get in the hilliest 2-3 hours ride you can.
Plus, eat, drink, sleep well, and combine with daily core exercises and stretches ... even 20 minutes every day of sit ups, press ups, planks and squats will help.
And fettle/prepare your bike this week.
Good luck.
And fuelling on the ride ...
I had a large top tube bag with cut up bits of cereal bars, flapjack, dried apricots etc ... easy to access and pop something in your mouth every 20 minutes or so.
Carry a few gels / shot-bloks for emergencies or when you know you've a big climb coming up.
And carry some proper food with you, including savoury. I made some home made rice cakes (adapted Team Sky recipe), as well as some chicken and ham wraps. And carry spare energy/cereal bars etc.
For the last half of the ride, you want to be thinking about feeding more than riding, it's easy to get into a rut of just riding and grinding and forget to fuel regularly.
Use your stopping time efficiently, eat and drink something as soon as you get off the bike, stretch legs, shoulders, neck etc.
Above all ... enjoy it!
More good suggestions, thanks.
I’ve decided to take a day off work and do an almost same length ride with 2000m climb and a bit more road than dirt as a warm up. Will also have the option of a cafe 4/5 of the way around in case I under estimate my needs.
Did the warm up ride. 2/3rds the elevation and almost the same distance. No dramas, no bonking. Would have helped if the first 30km and 1000m climb wasn’t hampered by a rubbing brake pad, but at least I spotted it then.
Sounds like you’re ready then!
All good advice to follow above, I’d be doing a couple sets of bodyweight squats and tib raises a day until 5 days before, not pushing it but just to get bloodflow down in the legs