Kickstart Your Century or 200K Training By John Hughes and Dan Kehlenbach

Goal First 100 mile/200K Better 100 mile/200K

Six Success Factors Self-assessment and planning Physical training Healthy nutrition Appropriate equipment Skillful technique Mental skills

Training Principles Specificity – SAID principle (Specific Adaptations to Imposed Demands) Overload – gradually increasing training demands Progression – intensity of overload increases over time Individuality – what works for one may not work for another Adaptation – stress plus rest equals success

Varying Intensity Four types of workouts: Active recovery Aerobic endurance Aerobic speed Anaerobic power

Gauging Intensity Rate of perceived exertion (RPE) Heart rate Power 

Rate of Perceived Exertion (RPE) Purpose Hughes RPE 1-10 RPE Aid recovery Digestion pace 1-2 Build endurance Conversation pace 2-3 Increase riding speed Hill climbing or headwind pace 3-4 Increase power “Ouch” pace 5-6

Heart Rate Lactate Threshold (LT) Riding without enough oxygen, i.e., anaerobically. Region in which you start to accumulate significant lactic acid in blood. Estimate with 30-minute all-out time trial. Average HR is very close to LT.  

Workout Types Purpose Workout Hughes RPE 1-10 RPE Heart Rate Aid recovery Recovery Digestion pace 1-2 <75% LT Build endurance Endurance Conversation pace 2-3 75-87% LT Increase speed Tempo Headwind or 3-4 88-94% LT hill climbing pace Increase power Intensity “Ouch” pace 5-6 95-100% LT  

Baseline Conditioning Conversation pace Long slow distance

Benefits of Baseline Conditioning Baseline conditioning improves: The endurance of the cycling muscles. The respiratory system, providing more oxygen to the blood supply. The efficiency of the heart so it can pump more blood to the muscles. The capacity of the liver and muscles to store carbohydrates.

Benefits of Baseline Conditioning (continued) The neuromuscular efficiency of pedaling. The capacity to burn fat during long rides. The thermoregulatory system by increasing the blood flow to the skin. Reference: Ed Burke PhD., Serious Cycling, Human Kinetics, Champaign, IL, 2002.

Baseline Conditioning Duration, Volume, Intensity 8 to 12 weeks 5 to 7 hours/week increasing to 7 to 9 hours/week Primarily aerobic conditioning plus supplementary conditioning Mostly conversational pace

Aerobic Conditioning Riding Indoor cycling Cross-training

Supplementary Conditioning Strength Core strength Flexibility Programs under Resources at www.coach-hughes.com

Daily Nutrition Daily diet Carbohydrate: 60% of total calories Protein: 15% of total calories Fat: 25% of total calories

Ride Nutrition During training rides: Consume 240-360 calories/hour Every hour: Mostly carbohydrate Drink when thirsty Electrolytes: primarily sodium Sports nutrition no better than real food

Specific Century Conditioning Cycling Maintain general strength, core strength, and flexibility Recovery

Century Training Build weekly long ride until duration is 2/3 to 3/4 duration of target ride. Vary intensity 1 long ride of 2 to 6 hours, conversation pace 1 tempo ride of 0:45 to 1:30, headwind or hill climbing pace 1 brisk mixed intensity ride of 0:45 to 1:30, conversation and “ouch” paces 1 to 2 recovery rides/walks of 0:20 to 0:40, digestion pace Total of 4 to 5 hours riding increasing to 9 to 11 hours over 8 to 15 weeks.

Rules of Thumb Increase total weekly hours by 10-20%. Increase weekly long ride by 10-20%. Increase monthly hours by 15-25% per week. Weekly long ride no more than 1/2 to 2/3 of total weekly volume, except during event weeks. Every 4 to 6 weeks cut back weekly volume by 10-25% for recovery. Every 2-4 months include very easy week as a physical and mental break.

Improving Performance: Preparation Increase number of weeks of training Twice a week brisk mixed intensity training, < 25% total volume Specificity rides in similar terrain and conditions Simulation rides mentally rehearsing event

Intensity Workouts Build to 30 to 45 minutes of mixed intensity plus warm- up and cool-down. Structured Intervals Hill repeats Unstructured Group rides Fartlek

Improving Performance: During Ride Regular nutrition Pacing Time management Mental focus and short-term goals

Nutrition During Ride Hourly during ride Calories – 240 - 360 calories of carbohydrate / hour plus a bit of protein and fat Hydration – drink to satisfy thirst Electrolytes – eat salty foods

Success!

Resources Distance Cycling by John Hughes and Dan Kehlenbach. Human Kinetics, 2011. The Cyclist’s Food Guide, 2nd edition by Nancy Clark and Jenny Hegmann. Sports Nutrition Publishers, 2012. Hughes and Kehlenbach’s articles on www.RoadBikeRider.com Resources on www.coach-hughes.com www.RoadBikeRider.com newsletter

Special thanks to Alaska Digital Visions for use of photographs www.alaskadigitalvisions.com Special thanks to Alaska Digital Visions for use of photographs

Thank you! Questions? John Hughes & Dan Kehlenbach