Wednesday, July 16, 2008
posted by Grizzly Adam at 12:47 PM | Permalink |
How To: Ride Your First 100 Miler
Editor's note: This is a post in an ongoing "How To" series. Have an idea for a How to post? Let me know. And if any topics come up that I am no help at all with, I will track down someone who is!
Also see, 'How To: Get Sponsored'.
I have been asked several times how I "switched from XC to endurance riding". And I usually offer up what is probably an unsatisfactory answer.
"I just sort of rode my bike more."
Not exactly helpful. So I thought I'd go through some of the process that I experienced when I was preparing for my first endurance event. Feel free to add your own tips and ideas in the comments section.
When I knew that I wanted to try off road hundred milers as well as 12 and 24 hour events, I realized that I would not be able to simply line up and successfully finish one of these demanding rides. So I planned out a course of action that helped me be a little more prepared for that first 100 mile day in the saddle.
1. I read everything I could on the topic. I surfed forums, blogs (in fact, that is how I discovered Kerkove--the first cycling blog I read), articles, magazines, and books. I sent off emails to people who were already established and successful and asked for their advice. I became a sponge.
2. I rode my bike more. Knowledge is powerful. But putting that into practice is even more so. In addition to the regular riding and training I was doing, I tried to incorporate a few 5-8 hour mountain bike rides into my schedule. These rides allowed me to figure out how my body would react to different pacing, food and time in the saddle. I learned a lot in those first few long rides about myself. And about what would work and not work in an endurance setting.
3. I trained a lot on the road. Road riding is boring. Well, it can be. But it is excellent training. The consistency of it means you can target your power or heart rate very specifically for extended periods of time. And because you can rack up a ton of miles on the road relatively easily, it became a big confidence booster. It feels great to look back on a day and see 60 or 70 miles behind you in only 3 or 4 hours. I also did my first road century in preparation for my first off road one. It was a huge help in getting everything dialed in for an dirty hundie.
4. I tried a lot of different foods. I tried different drinks, gels, bars and real foods (bread, fruit, etc.) out on those big rides. It is important to go into your first dirt century (or any big ride) with a clear plan for how you will fuel. Experiment. Find out what tastes good after 6 or 8 hours in the saddle. Find what needs your body has during long efforts and plan accordingly.
5. I had a plan. It is important to have a goal for your big rides and races. But be realistic in those plans. I always try and set a goal that is a little ambitious, even a bit unrealistic. I do this in hopes of pushing myself harder and further. I have had mixed results with this strategy. Use it with caution! Realistic expectations will help you be flexible on race day.
6. I had fun! Riding a mountain bike is fun. A hundred miler, or a 12 hour race should be no exception. Ride the day with a good attitude. Be determined but flexible in your strategy. Roll with the punches. Ride with a smile, and you will most likely finish with one as well.
Riding a bike all day long can be an intimidating proposal. But I think you will be surprised at how well you will do. If you have been riding even somewhat regularly over the last year or two, then you are well on your way to riding for 100 miles...and beyond. Pick an event, train for it, focus on it, set some achievable, process oriented goals and go for it!
Sometimes it is as simple as lining up and pedaling that bike!
Also see, 'How To: Get Sponsored'.
I have been asked several times how I "switched from XC to endurance riding". And I usually offer up what is probably an unsatisfactory answer.
"I just sort of rode my bike more."
Not exactly helpful. So I thought I'd go through some of the process that I experienced when I was preparing for my first endurance event. Feel free to add your own tips and ideas in the comments section.
When I knew that I wanted to try off road hundred milers as well as 12 and 24 hour events, I realized that I would not be able to simply line up and successfully finish one of these demanding rides. So I planned out a course of action that helped me be a little more prepared for that first 100 mile day in the saddle.
1. I read everything I could on the topic. I surfed forums, blogs (in fact, that is how I discovered Kerkove--the first cycling blog I read), articles, magazines, and books. I sent off emails to people who were already established and successful and asked for their advice. I became a sponge.
2. I rode my bike more. Knowledge is powerful. But putting that into practice is even more so. In addition to the regular riding and training I was doing, I tried to incorporate a few 5-8 hour mountain bike rides into my schedule. These rides allowed me to figure out how my body would react to different pacing, food and time in the saddle. I learned a lot in those first few long rides about myself. And about what would work and not work in an endurance setting.
3. I trained a lot on the road. Road riding is boring. Well, it can be. But it is excellent training. The consistency of it means you can target your power or heart rate very specifically for extended periods of time. And because you can rack up a ton of miles on the road relatively easily, it became a big confidence booster. It feels great to look back on a day and see 60 or 70 miles behind you in only 3 or 4 hours. I also did my first road century in preparation for my first off road one. It was a huge help in getting everything dialed in for an dirty hundie.
4. I tried a lot of different foods. I tried different drinks, gels, bars and real foods (bread, fruit, etc.) out on those big rides. It is important to go into your first dirt century (or any big ride) with a clear plan for how you will fuel. Experiment. Find out what tastes good after 6 or 8 hours in the saddle. Find what needs your body has during long efforts and plan accordingly.
5. I had a plan. It is important to have a goal for your big rides and races. But be realistic in those plans. I always try and set a goal that is a little ambitious, even a bit unrealistic. I do this in hopes of pushing myself harder and further. I have had mixed results with this strategy. Use it with caution! Realistic expectations will help you be flexible on race day.
6. I had fun! Riding a mountain bike is fun. A hundred miler, or a 12 hour race should be no exception. Ride the day with a good attitude. Be determined but flexible in your strategy. Roll with the punches. Ride with a smile, and you will most likely finish with one as well.
Riding a bike all day long can be an intimidating proposal. But I think you will be surprised at how well you will do. If you have been riding even somewhat regularly over the last year or two, then you are well on your way to riding for 100 miles...and beyond. Pick an event, train for it, focus on it, set some achievable, process oriented goals and go for it!
Sometimes it is as simple as lining up and pedaling that bike!
Labels: 24 hour, great divide race, how to, tips
