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Training advice for a multi-day event from Active.com

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Posted by Cags R under Cycling on 18 June 2012 at 11:00 PM

As the growth in cycling continues, people are increasingly looking for greater challenges beyond one-day rides. Check out some of the great training, pacing and recovery advice on how to get through your multi day event from our friends at active.com.

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Get the key elements right to ensure a great experience out on the road:

Some choose to take to the road for weeks loaded with panniers and camping equipment, but others look to multi-day challenges like the Deloitte Ride Across Britain, 3 day London to Paris events or the 2 day London Revolution.

These events build a unique camaraderie between the riders, but require you to take a different approach to preparing to ensure you enjoy every mile of the ride.

Training Plans

Consistent training is important for any endurance sport, but multi-day challenges even more so. Many events such as London Revolution provide their signed up riders with a plan to help them structure their training. These should build from getting steady miles in the legs to begin with through to interval and conditioning work on the hills later on.

You can’t cut corners preparing for longer rides and if you miss training sessions week after week you can’t catch up by upping it later on as you risk burning out and not leaving time to recover in between rides.

The distance covered on training rides in preparation for a multi-day event will vary depending on how many days the event covers and the amount of time an individual has before the event.

As a rough guide, a rider completing an event such as Deloitte Ride Across Britain would aim to ride on two occasions during the week (ideally with a rest day in between) for a two hour session followed by two rides at the weekends to get used to the feeling of riding on continuous days. Rides at the weekend could range from 3-4 hours up to 7-8 hours depending how close the event may be.

Pacing

Riding day after day leads to cumulative fatigue. Nick Tuppen, Head of Events at Threshold Sports, explains some of the mistakes riders make on their 960-mile Deloitte Ride Across Britain.
“By the time people get to the start-line at Land’s End they are often in the best shape of their life and raring to go. Our key piece of advice is for people to ride within themselves as much as possible. If you start racing those around you early on then you will feel the effects come day 3, 4 and 5 when the people you sprinted away from on Day 1 reel you back in and cruise past you into the distance.”

Long distance events are a real test of mental strength and if you are broken early on you won’t enjoy the experience of the rest of the ride.

Recovery

If you ride 100 miles at the weekend as part of you training then you will often have a few days off afterwards to help recover. When you ride day after day then you need to be extra aware of your recovery plan. Check out the guide to recovery which covers contrast bathing, what to eat and some stretching advice too.

One of the best ways of doing this is through specific recovery products that allow you to get a good balance of nutrition straight off the bike. Tim Lawson, founder of Science in Sport works alongside some of the world’s top cyclists such as Fabian Cancellara and the Schlecks says:

 “A lot of people think sports nutrition is just for the pros. But, the closer you are to your physical limit the more you can benefit from sports nutrition. Proper recovery is a cornerstone of your performance and enjoyment on longer events.”


If you want to find out more about the SiS range of recovery products developed with Chris Boardman then log onto www.scienceinsport.com and find out how you can make the most of your multi-day challenge.

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    Comments

    20140520223318-jenna

    this is great advice re. training plans, thanks guys! "You can’t cut corners preparing for longer rides and if you miss training sessions week after week you can’t catch up by upping it later on as you risk burning out and not leaving time to recover in between rides."

    20130204113134-arnaud

    Recovery drink + stretching =>Let's go for another day !

    Jenna A encouraged this.

    20140430114017-rosek

    Great advice - I'm training for something big (not sure what yet) but this will come in handy!

    20130107175651-willr

    very useful training advice thanks active.com -great website btw!

    20141017141230-seanwu

    Thanks for the advice! I am actually organising & training for the London to Paris cycling challenge in Sept/Oct, (60 miles first day, 100 miles second day) I have only been able to fit in one long ride per week so far, but it looks like I need to do at least one more than that. (Central London is really not a great training ground...)

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