Century Training Series: Days 40, 41, 42 & 43 (Week 6 Re-Cap)

Today marks the end of six weeks of training for my first century. Last week was a somewhat lighter load as far as mileage goes but I still managed over 100 miles for the week thanks to the 63 mile ride on Saturday. Here’s the breakdown and re-cap.

Day 40 – Off Day

Day 41 – 4 Hour Endurance Pace Ride

I was a little nervous going into this ride because I had not ridden this long at one time in a very, very long time. If ever. I did 3 hours last Saturday so I knew I could do that. If I maintained my century pace of 15 mph I should be right at the metric century mark for the ride.

I arrived at the White Rock Trail at about 7:45 AM and set off for my warm up. The temperature was pretty nice in the low 80s and there were already quite a few folks on the trail both running and riding. I finished my 15 minute warm up in the same spot I always do, reset my computer, and settled in for a long morning. After about 1.5 hours the wind really started to pick up out of the South and got steadily worse throughout the ride. I still managed to maintain at, or above, century pace into the headwind but it was very hard to do so in the fourth hour.

My biggest worry for this long a ride was fueling during it. I brought six fig newton bars and a cliff bar for use during the ride. After two hours had elapsed (32 miles) I stopped for a quick 5 minute rest, ate the fig bars, and refilled my water bottle. I stopped after three hours and had the cliff bar. When I was finished with the ride I had two bananas waiting for me at the car. Overall I think the fueling went just fine but should have brought some gatorade with me.

Here are the numbers for this ride:

Time (h:m): 4:08
Distance: 63 miles (my first metric century…unassisted at that)
Avg Speed: 15.24 mph

Day 42 – 1 Hour Endurance Pace Ride

Not sure how my body was going to respond the day after riding 63 miles. During the first part of my warm up my legs were heavy and felt sluggish. After 15 minutes though they actually felt pretty good. I reset the computer and hit it good for an hour. The wind was brutal, again, this morning but I was still able to maintain a good average speed. The most interesting thing this day was seeing a guy wearing white bibs, a heart rate monitor, and no jersey. That’s got to be a huge cycling fashion no-no. It was scary looking.

Time (h:m): 1:05
Distance: 16.76 miles
Avg Speed: 15.47 mph

Day 43 – Rest Day

Here are the mileage numbers for last week:

Total Time (h:m): 6:46
Total Last Week: 104.1 miles
Avg Speed: 15.53 mph
Total Training Mileage: 613.96

I’ve updated the charts on the Century Training Tracker if you’d like to see those.

Cliff

It has been a while since I was a WRL, (as a mater of fact the last time I rode the lake was with you.) One nice thing about doing a long ride at the lake is that I leave a cooler with my stuff in it at the Tennis courts and then ride the lake and the trail, I pass the cooler every 10 miles just like a rest stop on a ride. I don't have to carry a lot and what I bring is always cold if it should be and warm if is best that way.

I leave the cooler in the truck at the tennis courts. (I edited it for you)

You going to the HHH?
http://bikingtolive.com Bryan

@Cliff: That's a great idea. Why didn't I think of that? I park at the tennis courts anyway so it would be easy for me to do that. I know I waited too long to stop on Saturday and need to take a look at where the rest stops are for the Wild West Century and plan around that.

Not going to the HHH. I didn't think I'd be in shape enough to ride it but I may have been wrong in that I probably could ride the metric. Regardless, from what I've read if you didn't make hotel reservation a while ago there's no chance to get a room. You going?
http://mildstallion.wordpress.com Al

I agree with Gerhard – don't micromanage your success metrics. Just keep riding and watching your intake.

"a guy wearing white bibs, a heart rate monitor, and no jersey"

To quote Tom Servo, "Man, I'm a naked robot and even I know that's a fashion no-no."
retrogal

Yes it can get frustrating to work so hard and not see any results. I can relate. I guess the secret is not to give up. You sound like you have the drive and determination. That's half the battle.
http://gtinla.wordpress.com Gerhard

Bryan, congratulations on yet another mile stone in your training. You will find that the rest stops on your century are likely to be found every 23 to 28 miles (pending on safe locations to setup said stops). As far as the hotel reservations, I bet if you are diligent and keep calling the places directly you would like to stay at, you will succeed in securing a room (there are always cancellations).
I think you you would be a lot happier if you were to just focus on your general level of fitness, i.e. ride, eat right and get stronger. The weight will start to come off automatically, but measuring all your extremities might be counterproductive – just a thought.

http://bikingtolive.com Bryan

Thanks. You might be right about the measurements. Perhaps I should just focus on my mileage and general fitness. Anyone else have thoughts on the subject?

http://www.331miles.blogspot.com 331miles

I agree with Gerhard about the measurements. They're going to frustrate you. You're exercising like a madman, and that's nothin' but goodness. If you're going to track anything, I would track calorie intake and make sure you're at a deficit each day if you want to drop LBs.
http://www.pixilateddesign.com/jodycb jodycb

fig newtons is genius. That's exactly what I need to be taking with my on my long rides.

Also congrats on the milestone. I'm not there yet but I'm struggling to catch up.
http://bikingtolive.com Bryan

As always, my readers are wiser than I. Screw the individual measurements and just keep hammering it like I'm doing.

@jodycg: I've always been a fan of fig newtons. One serving (not sure on the number of newtons that is) has 100 cal and 22 g carbs (12 g sugar). Their not perfect but I think are an OK ride snack.
Cliff

I stay at the YMCA in what the call indoor camping in Wichita Falls there always seems to be more room for someone and it is only three blocks from the start and the expo. Plus there is a Hot tub and a pool for after the ride.

In addition it is only $12.00 a person a night.

I am only going to ride either the 100K or take Hells Gate and do 75 miles. With the usual caviot that if the weather is great and I feel fantastic I will do the Century.
http://bikingtolive.com Bryan

That's a good idea about staying at the YMCA.
andy

first, congrats on the 100k!

I think you should be eating and drinking more during the ride as part of your prep to get ready for the century. ~200cal/hr and 2 bottles/hr in this texas heat. but weigh yourself before and after a workout and figure out how much water you lose per hour to figure out what needs to be replaced to stay hydrated. for me it’s closer to 3 bottles when the temp or humidity get over 90% and I’ll mix 2 bottles water with 1 bottle electrolytes.

You’ll find that for the century, getting in a group will make the pace goal you have way easier to achieve, so the fact that you kept 15mph for your solo 100k is great – the 100mi will be easier with a group.

The rest stops on the waco ride are every 10-15 miles. In terms of strategy, skip the first stop and then play it by ear from there. Maybe every other for the next 45 miles, then every stop for a stretch, a quick bite, and a bottle top off after that.

damn, i almost wish i was doing my first century again!