So..you have your sites on June 17, 2012…you’re either planning to ride the 18, 60 or 100 mile routes of MTCC’s Experience. But how do you train for such an event? How much should I train? How do I know if I’m prepared for such a feat?
Last year, I used a 10 week training program from “The Complete Book of Long-Distance Training” (Burke/Pavelka) to prepare for the Buena Vista Century in May. Though Iwas snowed out in Leadville, I felt well prepared to complete the early season century after using the 10 week program. I was able to log some training miles on the road, and some while spinning.
April 9th is 10 weeks from the MTCC “Experience”. I’ve modified the program to give you an idea what training is needed to be prepared to complete the 60+ mile Experience route.
Definitions:
Easy = Recovery pace
Pace = Level of effort you intend to execute during the event
Brisk= Elevated pace.
Note that Elephant Rock occurs on 6/3…a long mileage weekend per the matrix.
| 65 Mile – 10 Week Training Program | |||||||
| Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun |
| Easy | Pace | Brisk | Pace | Pace | Pace | ||
| 1 | 9-Apr | 10-Apr | 11-Apr | 12-Apr | 13-Apr | 14-Apr | 15-Apr |
| MILES | 3.9 | 6.5 | 7.8 | OFF | 6.5 | 19.5 | 5.85 |
| 2 | 16-Apr | 17-Apr | 18-Apr | 19-Apr | 20-Apr | 21-Apr | 22-Apr |
| MILES | 4.55 | 7.15 | 8.45 | OFF | 7.15 | 22.1 | 6.5 |
| 3 | 23-Apr | 24-Apr | 25-Apr | 26-Apr | 27-Apr | 28-Apr | 29-Apr |
| MILES | 5.2 | 8.45 | 9.75 | OFF | 8.45 | 24.7 | 7.15 |
| 4 | 30-Apr | 1-May | 2-May | 3-May | 4-May | 5-May | 6-May |
| MILES | 5.2 | 9.1 | 11.05 | OFF | 9.1 | 27.3 | 8.45 |
| 5 | 7-May | 8-May | 9-May | 10-May | 11-May | 12-May | 13-May |
| MILES | 5.85 | 9.75 | 12.35 | OFF | 9.75 | 30.55 | 9.1 |
| 6 | 14-May | 15-May | 16-May | 17-May | 18-May | 19-May | 20-May |
| MILES | 7.15 | 9.75 | 13.65 | OFF | 9.75 | 34.45 | 9.1 |
| 7 | 21-May | 22-May | 23-May | 24-May | 25-May | 26-May | 27-May |
| MILES | 7.8 | 9.75 | 15.6 | OFF | 9.75 | 38.35 | 11.7 |
| 8 | 28-May | 29-May | 30-May | 31-May | 1-Jun | 2-Jun | 3-Jun |
| MILES | 8.45 | 9.75 | 16.25 | OFF | 9.75 | 42.25 | 13 |
| 9 | 4-Jun | 5-Jun | 6-Jun | 7-Jun | 8-Jun | 9-Jun | 10-Jun |
| MILES | 9.75 | 9.75 | 15.6 | OFF | 9.75 | 42.25 | 13 |
| 10 | 11-Jun | 12-Jun | 13-Jun | 14-Jun | 15-Jun | 16-Jun | 17-Jun |
| MILES | 9.75 | 9.75 | 16.25 | OFF | 6.5 | 3.25 | 65 |
Thanks for the info, Jim