How do I approach training?

[NickJ]

I am 58 years old ans 105kg with diabeties. My bike is a Specialised S_works and I have a Turbo Trainer

My objective is to do a 100 mile ride - on the 7th of April - currently I do an hour in the gym 3 days a week which I have been doing for the past month.

Any suggestins would be appreciated

Nick J

 

[ira41]

Originally Posted by NickJ .

I am 58 years old ans 105kg with diabeties. My bike is a Specialised S_works and I have a Turbo Trainer

My objective is to do a 100 mile ride - on the 7th of April - currently I do an hour in the gym 3 days a week which I have been doing for the past month.

Any suggestins would be appreciated

Nick J

This may sound cliche, but at this point ride as often as you can. I am about 4 months into some structured training and disregarded the "Just Ride" advice for a plan. Now I know that to improve I need some mileage on my legs first and foremost and structured traning is in additon to that.

You have plenty of time to work up to 100 miles it appears you are doing about 45 miles per week now, I would keep the gym workouts going and then add 1 or two longer rides 2+ hours on weekends or otherwise off days. as you get into march you want your longer ride days to either be out on the road or on that trainer 3+ hours. Figure your first century is going to be around 8+ hours in the saddle.


So what you need to prepare is hours in the saddle.

 

[daveryanwyoming]

Yes, as posted above start by just riding more. Try to work up to getting on a bike at least 4 if not 5 days per week. Those rides don't have to be long and don't have to be hard but get on the bike more days than you don't get on the bike. And by gym work if you mean gym bikes, that's good but also get outdoors when you can. If you're going to ride 100 miles you'll want to be comfortable being on the bike and safe which means riding time and figuring out things like how to change a flat tire out on the road, how to deal with adverse weather and given your diabetes, how to fuel yourself on longer bike rides. All of that takes time on the bike and as much as you can manage should be actually riding a bike that moves though the indoor riding can obviously have big fitness benefits as well.

Good luck,
-Dave

 

[Volnix]

Originally Posted by ira41 .

This may sound cliche, but at this point ride as often as you can. I am about 4 months into some structured training and disregarded the "Just Ride" advice for a plan. Now I know that to improve I need some mileage on my legs first and foremost and structured traning is in additon to that.

You have plenty of time to work up to 100 miles it appears you are doing about 45 miles per week now, I would keep the gym workouts going and then add 1 or two longer rides 2+ hours on weekends or otherwise off days. as you get into march you want your longer ride days to either be out on the road or on that trainer 3+ hours. Figure your first century is going to be around 8+ hours in the saddle.


So what you need to prepare is hours in the saddle.

Maybe its also a good idea to check that the bike can support 105kg. If you read the bikes manual it will probably have some figures for the maximum allowed load on each model.

 

[vspa]

how to change a flat tire out on the road, how to deal with adverse weather and given your diabetes, how to fuel yourself on longer bike rides. All of that takes time on the bike and as much as you can manage should be actually riding a bike that moves though the indoor riding can obviously have big fitness benefits as well. Good luck, -Dave

i spoke once to a professional rider with type 1 diabetes, he mixed long term with short term insuline injections, and was very strict with his meals and meal schedules, i think it is a good example to follow because many physicians will tell you not to ride the 100 mile event,

Maybe its also a good idea to check that the bike can support 105kg. If you read the bikes manual it will probably have some figures for the maximum allowed load on each model.

105 kg is not all that heavy, your bike will be ok, bikes and components are designed to support much more weight than a 75 or 80 kilos riders,

 

[Volnix]

Originally Posted by vspa .

105 kg is not all that heavy, your bike will be ok, bikes and components are designed to support much more weight than a 75 or 80 kilos riders,

About 109kg seems to be the limit... From the Specialized website: http://cdn.specialized.com/OA_MEDIA/pdf/manuals/OM0225USA_010_AppA_r2.pdf NOTE 1 - WARNING: For riders weighing over 200 lb/91kg, the equipped brake pads must be replaced with Specialized Roval All Condition Brake Pads or Shimano M50T (Part #Y8BC98100) Wet Weather Brake Pads to meet EN 14781 wet braking safety standards. Once replaced the RIDER WEIGHT LIMIT and TOTAL WEIGHT LIMIT are 240 lb/109kg and 260 lb/118kg respectively.

 

[danfoz]

Originally Posted by daveryanwyoming .
Try to work up to getting on a bike at least 4 if not 5 days per week. Those rides don't have to be long and don't have to be hard but get on the bike more days than you don't get on the bike. And by gym work if you mean gym bikes, that's good but also get outdoors when you can.

Some good advice above, especially this part. Regular riding as often as possible even if just for an hour or so, with some longer rides on the weekends working their way slowly up to target distance. You would want to have ridden at least 65-70 miles in one go a couple weeks before the century. If you can do 70, you can do 100 with proper pacing and fueling. Obviously the more the better. Personally this would be my minimum if I wanted to have fun on the big day. The Century is going to have you on the bike for at least 6 hours.

So at least 3-4 days a week do an hour (or more which can be tough indoors), with weekend single-ride hourly targets approaching 4 or 5 hours (or whatever your schedule can accomodate) along the way.

Week1: 2 hours
Week2: 2.5 hours
Week3 3 hours
Week4: Rest or easy 2 hours
Week5: 3 hours
Week6: 3.5 hours
Week7: 4 hours
Week8: Rest or easy 2 hours
Week9: 3.5 hours
Week10: 4 hours
Week11: 4-5 hours
Week12: Easy 2 hours
Target: Century

This is just an example of building up to a target with appropriate rest and added volume. Your buildup could easily be different. As we get older we need to add volume more slowly and include more rest in our plans than our younger counterparts. Make sure doc is ok with the goal, and good luck!

 

[vspa]

About 109kg seems to be the limit...    From the Specialized website:   http://cdn.specialized.com/OA_MEDIA/pdf/manuals/OM0225USA_010_AppA_r2.pdf   NOTE 1 - WARNING: For riders weighing over 200 lb/91kg, the equipped brake pads must be replaced with Specialized Roval  All Condition Brake Pads or Shimano M50T (Part #Y8BC98100) Wet Weather Brake Pads to meet EN 14781 wet braking  safety standards. Once replaced the RIDER WEIGHT LIMIT and TOTAL WEIGHT LIMIT are 240 lb/109kg and 260 lb/118kg  respectively.

they are talking about the brake pads, no big deal,

 

[An old Guy]

Originally Posted by NickJ .

I am 58 years old ans 105kg with diabeties. My bike is a Specialised S_works and I have a Turbo Trainer

My objective is to do a 100 mile ride - on the 7th of April - currently I do an hour in the gym 3 days a week which I have been doing for the past month.

Any suggestins would be appreciated

Nick J

There are a number of cross state week long bike rides that people, even kids, do with little training. Some of the days are 100 miles or more. So your goal is reasonable.

You certainly need to get used to sitting on your bike all day and watching your health issues.

For training find 2 days a week and out and ride for a while. Twice weekly rides of 5, 10, 15, 20, 30, 40, 50, and finally 70 miles seem to be doable for even beginners. You will be sore. You will be tired. But you will get into condition to ride the 100 miles.

I would suggest finding a local person with similiar health issues that can help oyu deal with them.