100 miles in less than 4 hours?

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I have posted the fact that I can ride 40k in 56 minutes. I have been able to achieve this by starting at ground zero in 11 months. Now, my next arbitrary, random goal: what training do I need to do to ride 100 miles in less than 4 hours? Thanks, Kevin

Originally posted by veloguy
I have posted the fact that I can ride 40k in 56 minutes. I have been able to achieve this by starting at ground zero in 11 months. Now, my next arbitrary, random goal: what training do I need to do to ride 100 miles in less than 4 hours? Thanks, Kevin

Similar training Kevin.

You still need to maximise your VO2max, TT power and power at LT.

You will also need to optimise your nutritional strategy and have a position you can hold for that length of time.

To do 100 in 4 you will need to ride at 25 mph. If your 1 hour TT pace is 25 MPH is currently you will not be able to do this for 4 hours. So you will need to do a 1 hour TT a little quicker. This has the added benefit that the 25 mph occurs at a lower relative intensity so there is less lactate, glycogen depletion, etc. for the same speed.

When riding the 100 start riding at your target pace and maintain it rather than having a fast 1st or last hour!

So keep doing similar training (i.e. TT, VO2 max and LT) and every now and again ride upto the distance you want to race at.

Originally posted by 2LAP
Similar training Kevin.

You still need to maximise your VO2max, TT power and power at LT.



sorry to highjack this thread. i've been out of serious training stuff for a decade. what are TT & LT?

SWAG:
LT = Lactate Threshold? Similar at all to AT (Anerobic Threshold)? which was a buzzword back in the day.

TIA.

Drewski, TT is time trial, and you are correct, LT means lactate threshold or anaerobic threshold, to me, they are the same thing. Kevin

Originally posted by drewski
sorry to highjack this thread. i've been out of serious training stuff for a decade. what are TT & LT?

SWAG:
LT = Lactate Threshold? Similar at all to AT (Anerobic Threshold)? which was a buzzword back in the day.

TIA.

Just to clarify:

TT is time trial. TT power is the mean power sustained during a TT (usually of ~ 1-hr duration)

LT is lactate threshold. LT has several definitions, but is usually within the scientific literature determined as the workload (power in watts in cycling, speed in km/hr or m/s in running) that elicits a 1 mmol/L increase in lactate over exercise baseline levels (this is usually ~ 2mmol/L).

Another popular scientific definition is the workload that elicits an absolute lactate of 2.5 mmol/L.

LT *never* means the power (or speed) associated with a TT (~1-hr), as this workload is considerably higher than LT (usually around 20 to 25% greater than LT).

Thus, LT is quite a low effort -- in trained riders it's the effort associated with quality endurance sessions and can be sustained for up to several hours.

Ric