Answers/

Competitive Cycling

Stephen C.
Stephen C. Sendmail

Any advice for a Metric Century?

asked over 2 years ago | Report

Looking to break 3:30 for a Metric Century. Any advice?

Answer

3 answers

scroll to bottom
  • Mark_Thetrigeek H.
    Mark_Thetrigeek H. Sendmail

    Depends, are you going for a solo time or with either aero bars or drafting?

    If solo you need to get a good base with some speed work. if you were to do shorter rides but go harder @18 or 19 avg the body would get used to it, making it easier to hold that pace.

    If pace line, then picking the right one makes all the difference. I'd be looking for one around 19-20 mph. Given the draft, those speeds will feel like ~2mph slower effort wise.

    answered over 2 years ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Mike P.
    Mike P. Sendmail

    A few weeks ago 2 friends and I put down 57 miles in 3:26, obviously not racing, just out for a ride on a Saturday afternoon.

    I think the only way to give proper advice is to know what you've accomplished so far, what your times have been and if you are riding out by yourself, with a team, in a pack, or just a fun run. Also, Depending where you live and how much climbing you have could have a dramatic effect on how you perform.

    answered over 2 years ago |Report

    • 0
      thumbs up
    • 0
      thumbs down
  • Kevin M.
    Kevin M. Sendmail

    I just looked at your training, and you need to do much more longer rides. As a general rule your longest training ride should be as long or longer than your average event. Increase the distance or frequency of your typical rides if you can, without causing yourself to over-train too much. Even some 65-75km rides thrown in once or twice a week will make a big difference. Being a little fatigued constantly is okay, and actually a good thing. If the century is a hilly one, do 1-2 days a week of steep hill intervals and work on some power, if it's mostly flat, go for some longer shallower hills. Also include 1 day a week of 2x20 minute lactic threshold power intervals (20 minute time trial all out pace if you don't have a heart rate monitor). Do 5-8 minutes of easy spinning as a rest interval between these. Keep cadence at 90-100rpm. This will build your race pace power significantly and will be essential for a fast long ride.
    I also noticed many of your rides are on bike paths. You should try and get out on some highways or roads if there's any suitable ones near you. This will allow you to ride faster and harder and keep a more consistent pace.
    Good luck!

    answered over 2 years ago |edited over 2 years ago |Report

    • 2
      thumbs up
    • 0
      thumbs down

Similar Questions in Cycling - Competitive Cycling