Century Training Series: Day 11

Yesterday was Day 11 of my Century Training Plan and consisted of the same workout as Day 10 which was 1.5 hours overall endurance with 4×8 intervals stuck in there. I was looking forward to trying the intervals again since Day 10s intervals were interrupted with road side assistance. I was thrilled to find no flat when I opened my trunk. I did patch the tube I took from Fernando after I helped him so I would have a spare. I still need to pick up some more CO2 when I get a chance.

Since I wasn’t starting until 6:30 PM I shortened my warm up to 15 minutes and then rolled right into the first eight minute interval. I started it on what I consider one of the toughest portions of the White Rock Lake loop which probably wasn’t a smart idea and probably should have waited a few minutes until I was passed it. Why this one section is tough on me I’m not sure. It is slightly uphill but I think it may be steeper/longer than it looks. I pushed through it and finished the first interval but a little slower than I wanted.

Eight minutes of spinning at a lower speed followed with another eight minute interval on its heals. I repeated this cycle until I had completed four eight minute (4×8) intervals. For the third and fourth intervals I actually picked my speed up quite a bit because I felt like I could. I didn’t have any problems maintaining 18-19.5 mph on those intervals. It wasn’t easy though. By the fourth interval I was really feeling it in my legs and felt it all over this morning. I’m guessing that means I’ve pushed myself a little further than normal which is a good thing.

Here are the numbers (these are very close estimates since I dropped my computer and dislodged the battery thus wiping out all my data…bummer):

Total Distance: 27 miles
Total Time: 1h:50m (15 minute warm up and 5 minute cool down)
Avg MPH: 14.7 Total (13.7 for 15 minute warm up and 15.7 for 1.5 hour intervals/endurance/cool down)

Overall I’d say that’s a good ride for me.

I won’t be able to ride the 30 minute recovery ride scheduled for today due to traveling out of town but I do have a 3 hour endurance ride scheduled for Saturday and a 1.5 hour ride on Sunday. My next post will probably be on Sunday since I’ll be without Internet access.

Willow

Hi,

As mentioned before, great blog, really enjoy it. Glad to hear your intervals went well.

I started to follow the Century plan you linked to in an earlier post, however i see your performing some intervals. Is there anywhere to get the more detailed plan?

At the moment i have completed two rides:

Day 1 – Endurance 1hr

18.31 miles :: 16.06mph :: 1hour 8 mins (includes 8min warmup)

Day 2 – Over Endurance 1hr

18.13 miles :: 17.9mph :: 1hour (started timer after warmup)

I guess i am totally unclear about the level of output for the Endurance, Over Endurance (at a speed you can carry out a conversation is slightly ambiguous). I have a couple of other questions if anyone has any thoughts:

How do the intervals fit in?

Do you try to keep to a set MPH? which is nearly impossible on my loop due to some challenging hills.

On the long rides what is your pace? Is it about the miles or training at race pace?

http://bikingtolive.com Bryan

First off, thanks. I tried to get permission to reprint the article that was in the June 2009 Bicycling Magazine but they wanted a hefty price for it. The one in the magazine is color coded to show days you do intervals.

I knew going in that I wanted my endurance pace to be 15 mph which means that's the pace I plan on riding the century in. When the plan says to ride 1 hour at endurance pace, I ride for one solid hour maintaining 15 mph. On the days it says Overall Endurance Pace, those are the days with intervals. You ride the intervals but you still want your overall pace to be, in my case, 15 mph. For instance, if I ride an interval at 17 mph for eight minutes then I can ride for eight minutes at 13 mph. The average between the two is 15 mph.

The long Saturday rides are all about training at your planned race pace. Tomorrow I'll be riding at 15 mph for 3 hours which should work out to be about 45 miles or so.

As far as the hills go I try to maintain as close to my pace as possible but if they're steep or long (or both) you may not be able to do that. I always know I can make it up on the downhill side.

Hope that answers your questions. Anyone else with advice/corrections please jump in.

Those two days you've ridden look great.

Willow

Thanks Bryan, that helps. i'll try to incorporate some intervals into my next Overall Endurance session.

I guess it must be quite hard to tell yourself, 'hei peddle slower' to stay at a lower mph for the training. As a runner, i remember using a heart rate monitor to run intervals and it was recommended to keep your heart rate around 55% for the downside, that was nearly impossible to get it that low!

At the moment other than a VERY sore behind and slight pain in my knee where i tore my MCL last year, legs feel as if i haven't done anything, i wonder if that means i'm not pushing myself