Radcliffe Dacanay, “burnside bridge bike commuter” March 30, 2005 via Flickr, Creative Commons Attribution.
We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer Voler Newsletter List members’ training questions. You can view her coach profile at http://www.linkedin.com/in/mountainpedalscoaching80903 Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our Training column, Voler will send you a $20 gift certificate that can be used towards any purchase from the Voler Store at http://www.voler.com. To submit your inquiry, e-mail her at Marilyn@MountainPedals.net, and type “Voler Training Question” in the subject line of the e-mail.
Voler E-mail list member Dan Simonsen is our 79th winner of a $20 Voler gift certificate! His training question that follows was answered by Peg Labiuk (nee Peggy Maass), a colleague of Marilyn Trout, and a certified NCCP level 3 coach with a career in international road and track racing. She is a World Championship medalist, World Record holder, U.S. Olympic Team member, former British national team coach and Kreb's Cycle co-founder (British Columbia, Canada).
New Job Means New Training Plan
I'd like to do another century, but I've changed jobs since the last time I rode a century. Now I commute an hour each way to work. On weekdays I have at best 1.5 to hours of sun light to ride. My weekends are free. Is there a training plan you could recommend?
The Centuries you are thinking about look like fun - Big Dam Bridge 100 on Sept 24th or the Skittles Waco Wild West 100 on Sept 17th. Since they are back to back, what about doing both? I made a plan for you with that in mind, highlighting the Sept. 24th ride as the peak. You can opt out of the Skittles Century, but if you choose to peak for that one instead, move everything sooner by a week to peak for Sept. 17th. Since your goal is "to finish", I think you can easily achieve that with your commutes and one weekend long ride, length as suggested below. Both Centuries are Saturday events, so I'd do your longest ride each week on Saturday. I recommend you rest on Sunday.
What this peaking plan does is manipulate your training and rest to produce a peak performance. It is most important to take the rest days as scheduled:
4-10 regular training plus weekend ride 50 miles
11-17 regular training plus weekend ride 70 miles
18-24 regular training plus weekend ride 85 miles
25-31 three day rest break Mon-Wed, then commute Th, Fri plus weekend ride >50 miles
1-7 regular training plus weekend ride >50 miles
8-14 regular training plus weekend ride 75 miles
15-21 regular training plus weekend ride 100 miles
22-28 regular training plus weekend ride 85 miles
August 29-Sept 4 five day rest break Wed-Sun
5-11 regular training plus weekend ride 90 miles
19-25 Peak week and Century
A peak week looks like this:
Th long, steady distance
Fri an elevated heart rate effort, like 20 minutes HR 60-85% of Max
Sat Century ride
For you Dan, it is most important to get the long rides in and decide what to eat, drink, and what pace to ride. If you want to work on getting faster, I suggest you do that on your commutes with two key workouts per week:
20 minute elevated Heart Rate interval. Push Heart Rate into the breathing hard zone.
short, fast intervals anywhere from 30 sec to 3 minutes. These should leave you out of breath and needing recovery time of 3 x the length of the interval before repeating. Try building to 8 efforts in one outing.