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Kickstart Your Century or 200K Training

Kickstart Your Century or 200K Training. By John Hughes and Dan Kehlenbach. First 100 mile/200K Better 100 mile/200K. Goal. Six Success Factors. Self-assessment and planning Physical training Healthy nutrition Appropriate equipment Skillful technique Mental skills. Training Principles.

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Kickstart Your Century or 200K Training

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  1. Kickstart Your Century or 200K Training By John Hughes and Dan Kehlenbach

  2. First 100 mile/200K Better 100 mile/200K Goal

  3. Six Success Factors • Self-assessment and planning • Physical training • Healthy nutrition • Appropriate equipment • Skillful technique • Mental skills

  4. Training Principles • Specificity – SAID principle (Specific Adaptations to Imposed Demands) • Overload – gradually increasing training demands • Progression – intensity of overload increases over time • Individuality – what works for one may not work for another • Adaptation – stress plus rest equals success

  5. Varying Intensity Four types of workouts: • Active recovery • Aerobic endurance • Aerobic speed • Anaerobic power

  6. Gauging Intensity • Rate of perceived exertion (RPE) • Heart rate • Power

  7. Rate of Perceived Exertion (RPE) Purpose Hughes RPE 1-10 RPE Aid recovery Digestion pace 1-2 Build endurance Conversation pace 2-3 Increase riding speed Hill climbingor headwind pace 3-4 Increase power “Ouch” pace 5-6

  8. Heart Rate Lactate Threshold (LT)  • Riding without enough oxygen, i.e., anaerobically. • Region in which you start to accumulate significant lactic acid in blood. • Estimate with 30-minute all-out time trial. Average HR is very close to LT.

  9. Workout Types Purpose Workout Hughes RPE 1-10 RPE Heart Rate Aid recovery Recovery Digestion pace 1-2 <75% LT Build endurance Endurance Conversation pace 2-3 75-87% LT Increase speed Tempo Headwind or 3-4 88-94% LT hill climbing pace Increase power Intensity “Ouch” pace 5-6 95-100% LT

  10. Baseline Conditioning • Conversation pace • Long slow distance

  11. Benefits of Baseline Conditioning • Baseline conditioning improves: • The endurance of the cycling muscles. • The respiratory system, providing more oxygen to the blood supply. • The efficiency of the heart so it can pump more blood to the muscles. • The capacity of the liver and muscles to store carbohydrates.

  12. Benefits of Baseline Conditioning (continued) • The neuromuscular efficiency of pedaling. • The capacity to burn fat during long rides. • The thermoregulatory system by increasing the blood flow to the skin. Reference: Ed Burke PhD., Serious Cycling, Human Kinetics, Champaign, IL, 2002.

  13. Baseline ConditioningDuration, Volume, Intensity • 8 to 12 weeks • 5 to 7 hours/week increasing to 7 to 9 hours/week • Primarily aerobic conditioning plus supplementary conditioning • Mostly conversational pace

  14. Aerobic Conditioning • Riding • Indoor cycling • Cross-training

  15. Supplementary Conditioning • Strength • Core strength • Flexibility Programs under Resources at www.coach-hughes.com

  16. Daily Nutrition • Daily diet • Carbohydrate: 60% of total calories • Protein: 15% of total calories • Fat: 25% of total calories

  17. Ride Nutrition • During training rides: • Consume 240-360 calories/hour • Every hour: • Mostly carbohydrate • Drink when thirsty • Electrolytes: primarily sodium • Sports nutrition no better than real food

  18. Specific Century Conditioning • Cycling • Maintain general strength, core strength, and flexibility • Recovery

  19. Century Training • Build weekly long ride until duration is 2/3 to 3/4 duration of target ride. • Vary intensity • 1 long ride of 2 to 6 hours, conversation pace • 1 tempo ride of 0:45 to 1:30, headwind or hill climbing pace • 1 briskmixed intensity ride of 0:45 to 1:30, conversation and “ouch” paces • 1 to 2 recovery rides/walks of 0:20 to 0:40, digestion pace • Total of 4 to 5 hours riding increasing to 9 to 11 hours over 8 to 15 weeks.

  20. Rules of Thumb • Increase total weekly hours by 10-20%. • Increase weekly long ride by 10-20%. • Increase monthly hours by 15-25% per week. • Weekly long ride no more than 1/2 to 2/3 of total weekly volume, except during event weeks. • Every 4 to 6 weeks cut back weekly volume by 10-25% for recovery. • Every 2-4 months include very easy week as a physical and mental break.

  21. Improving Performance: Preparation • Increase number of weeks of training • Twice a week brisk mixed intensitytraining, < 25% total volume • Specificity rides in similar terrain and conditions • Simulation rides mentally rehearsing event

  22. Intensity Workouts • Build to 30 to 45 minutes of mixed intensity plus warm-up and cool-down. • Structured • Intervals • Hill repeats • Unstructured • Group rides • Fartlek

  23. Improving Performance: During Ride • Regular nutrition • Pacing • Time management • Mental focus and short-term goals

  24. Nutrition During Ride • Hourly during ride • Calories – 240 - 360 calories of carbohydrate / hour plus a bit of protein and fat • Hydration – drink to satisfy thirst • Electrolytes – eat salty foods

  25. Success!

  26. Resources • Distance Cycling by John Hughes and Dan Kehlenbach. Human Kinetics, 2011. • The Cyclist’s Food Guide, 2nd edition by Nancy Clark and Jenny Hegmann. Sports Nutrition Publishers, 2012. • Hughes and Kehlenbach’s articles on www.RoadBikeRider.com • Resources on www.coach-hughes.com • www.RoadBikeRider.com newsletter

  27. Special thanks to Alaska Digital Visions for use of photographs www.alaskadigitalvisions.com

  28. Thank you! Questions? John Hughes & Dan Kehlenbach

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