Training Plan Help Needed

[gb155]

Hi All

For reasons I can't yet disclose I have been off the bike for a few weeks, with an odd ride here and there thrown in.

I have a 50 plus miler on the 4th of June planned, I will only have 4 weeks to train for it, training will revolve around early morning extended commutes with MAYBE 1 or 2 Saturday's thrown in.

The distance isnt an issue, but I will have had almost 8 weeks off and only 4 weeks on before the ride, I want to set a good time, my PB for speed over 50 mile is 19.7Mph and I want to be close to that

How, in 4 weeks, can I get my level of fitness back up there? or is it asking a bit much ?

Thanks

Gaz

 

[Garz]

Put in the mileage on the two saturday's the other available sessions churn out the interval training.

 

[Monsieur Remings]

What about evenings? If 19.7 mph is a PB then would you have time for 2+ hours some evenings during the week? 19.7mph would be just over 2 and a half hours riding?

Need to know a bit more, what makes you think you won't be able to do the distance in the best time?

Have you put on weight over Easter like I have? Could you do with not drinking beer at all until the day? Look at dietary considerations...drink beetroot juice, start experimenting more with energy gels and carb 2 in 1 drinks for which ones suit you.

Deliberately, when you can, ride into a headwind and try and maintain a good pace. Stay on the drops for as long as you can to improve your core strength. Go to the gym if you have one and if the weather is crap, use the gym bike and record times/distances and improve them.

 

[gb155]

What about evenings? If 19.7 mph is a PB then would you have time for 2+ hours some evenings during the week? 19.7mph would be just over 2 and a half hours riding?

Need to know a bit more, what makes you think you won't be able to do the distance in the best time?

Have you put on weight over Easter like I have? Could you do with not drinking beer at all until the day? Look at dietary considerations...drink beetroot juice, start experimenting more with energy gels and carb 2 in 1 drinks for which ones suit you.

Deliberately, when you can, ride into a headwind and try and maintain a good pace. Stay on the drops for as long as you can to improve your core strength. Go to the gym if you have one and if the weather is crap, use the gym bike and record times/distances and improve them.

Can't do evenings, needs to be in the morning, my commute home is a uphill slog, so that will help.

I've not put any weight on at all, so at least that's not something I need worry about, it's just fitness after being out of action for so long, on Monday I managed a 17.3mph average but that was only 6 miles and I was suffering by the end,

( http://app.strava.com/activities/6846780)

so over 50miles I'd be nowhere close to 19mph, guess I just need to churn out the Miles & put myself through the ringer

Can anyone recommended a good( banana flavour) recovery drink

 

[TheSandwichMonster]

If the distance is not going to be an issue to you, then I'd say threshold intervals are going to be your friend, coupled with as much long, steady distance as you can manage to squeeze in. And when I say "friend", I actually mean "nemesis that makes you want to blow chunks".

2x15 or 2x20 maybe twice a week, with the aim of increasing threshold power. Turbo would be better for these, so you can't be interrupted by traffic, etc. You want to aim for a consistent output over the whole interval, so don't start off going balls-out. Alternate your commutes between endurance-type, lower effort base building rides; but occasionally try and fool your body and go for a higher tempo-style session (again, not balls-to-the-wall, but one that you finish tired and breathless).

Do you have any of: Turbo trainer? HR Monitor? Power Meter?
Also, how far is your direct commute, versus your extended run?

 

[TheSandwichMonster]

4th June? Manchester closed-road effort, yes?

 

[gb155]

4th June? Manchester closed-road effort, yes?

That's the one

 

[gb155]

If the distance is not going to be an issue to you, then I'd say threshold intervals are going to be your friend, coupled with as much long, steady distance as you can manage to squeeze in. And when I say "friend", I actually mean "nemesis that makes you want to blow chunks".

2x15 or 2x20 maybe twice a week, with the aim of increasing threshold power. Turbo would be better for these, so you can't be interrupted by traffic, etc. You want to aim for a consistent output over the whole interval, so don't start off going balls-out. Alternate your commutes between endurance-type, lower effort base building rides; but occasionally try and fool your body and go for a higher tempo-style session (again, not balls-to-the-wall, but one that you finish tired and breathless).

Do you have any of: Turbo trainer? HR Monitor? Power Meter?
Also, how far is your direct commute, versus your extended run?

Some great advice here, much appreciated

I got a hr monitor but that's bout it

 

[TheSandwichMonster]

Do you know your max hr, and have personal zones set up? If not, I think that's what you need to do first. Just on the way out the door here - I'll try and reply at proper length later on.

On a related note, I'm probably doing the same ride with a mate or two: If we can get a few of us together then we've got ourselves a chaingang to power round with!

 

[gb155]

Do you know your max hr, and have personal zones set up? If not, I think that's what you need to do first. Just on the way out the door here - I'll try and reply at proper length later on.

On a related note, I'm probably doing the same ride with a mate or two: If we can get a few of us together then we've got ourselves a chaingang to power round with!

I've a good idea yeah, never done hr training before tbh

Now that's an idea

 

[TheSandwichMonster]

You have PM - All will be discussed/explained shortly...

(more text to appear here...)

 

[fossyant]

The loan of the Turbo is still on offer.You can do a good 30 minute interval session that will have you begging for mercy - that would get speed up.

TBH 8 weeks off the bike isn't too bad - get yourself into extending the commute to get the base miles up, and make sure you rest if packing a few more miles in. You'll be back to fitness quite quickly.

Don't kill yourself though - getting round the 50 in a good time will be an achievement - don't forget there will be other events and don't overdo it !

 

[fossyant]

When I had my shoulder done last year, I was off commuting for 7 weeks. I did get back on the bike for short runs after 2 weeks, then got a 40 miler in before going back to work. I held off a couple of extra weeks before commuting as the shoulder was still painful. I'd say within a month, my fitness was back. I recon you'll be fine !

 

[dan_bo]

Banana flavour recovery drink:

Igredients:

1 narner
1 pint of milk.

Mix the ingridients. Blitz. Neck. Chuck a raw egg in it as well if you really feel the need.

 

[fossyant]

milk and a real nana is the best.