To ride "longer" distances "fast" requires riding longer distances fast.  First, those are relative terms.  What is long and what is fast for one person may change, not to mention it may be at odds with how someone else defines these terms.  If Bruce is capable of riding a double century at 20 mph avg (I know he is, since he's done it with me) he may be capable of riding one at 21 mph avg if he were to ride half a dozen of them in one season.  It would be analogous to riding 50 mi rides early in the season, and increasing one's average through training.

But, for most only half-crazies doing one double is enough.  It therefore requires training, if only to ensure it can be completed.  A few physiological systems require adaptation.  Of course the muscular and cardio-vascular must be built to withstand the stress.  Bruce's suggestion of using hard and fast 50-60 mile rides will work if the speed at which the longer ride is ridden is reduced, e.g. avg of 22-23 mph during training may enable avg of 19-20 mph on the 200.  For some, however, doing a double is quite daunting if the longest ride ridden prior is only around 60 miles.  Another "system" benefitting from training is the psychological.  Building confidence involves physiological changes in the brain.  Bruce's check-out rides provide more than the dry run benefit he posits.  They result in a greater self-confidence and positive visualization on the part of those who complete them.  That goes a "long" way toward facilitating a successful outcome on the double.

Cheers.............Nate



> To: NYDoubleCentury@yahoogroups.com
> From: nee.t@...
> Date: Tue, 16 Jun 2009 15:02:21 +0000
> Subject: [NYDoubleCentury] Re: Blog and Pics/ 149 miles, after ride cramps
>
> There's a racing school of thought about distance training....you need to race distance to race distance. And pros uses races to train for races. Go down to the Philly International Championships (held two weekends ago) and watch what happens after 90 miles into the 160 mile race --- you'll see the US based riders get shelled out the back after the Manyunk Wall. They pop off the back after 90-100 miles, which is the typical distance of US based road races for Pro/1/2's. The Euro experienced riders have an "easier" time of this distance, as they are used to the 130-150 mile races in Europe. Many US teams go to the Montreal-Quebec race in August to get the chance to race distance, over 180 miles. Belgium based pros will train in the rain/sleet for 5+ hours in the late winter to get the saddle time needed to do the Classics, which can be over 250km in length.
>
> More practically for the recreational rider, old school tourist thinking once was that if you can peak for a single day event at distance of 50% greater than your normal training distance. Thus, if you can ride with relative ease a metric century on the weekends, then stretching to do a one day century should be possible with special training. By that logic, Bruce's pre-double training makes sense as if you are comfortable with the 125 miler (which is hillier than the double) you should be able to stretch goal it to the double a couple of weeks later (recovery time is very important in distance goal obtainment).
>
>
> --- In NYDoubleCentury@yahoogroups.com, Katie Marshall <kttrue@...> wrote:
> >
> > Well, I may be a tourist by Bruce's definition, so you don't have to listen
> > to me, but every training plan I have ever read indicates you need to ride
> > at least three times a week. If you don't have a lot of time, two short
> > intense workouts plus one long steady one on the weekend can work. Once
> > during the week and once on the weekend is just not enough. Periodization
> > is something we use in racing, which basically means you build lenghth and
> > intensity in waves, with rest periods, to your goal. Joe Friel is a good
> > read, but I like, and have used Gail Burnhardt's plans, and Victor likes
> > Chris Carmichael.
> >
> > Even if you are not genetically gifted or have the drive to race, if you
> > train more and you will be more comfortable on the long rides, both during
> > and after. Plus, you will be able to ride faster and win a plaque or
> > something, which I enjoy, or spend more time at rest stops, which I also
> > enjoy, or see the sights along the way instead of looking at Aaron's ass
> > (nothing personal) for 10 hours, which I also enjoy.
> >
> > Kate Marshall
> > 13 North Highland Place
> > Croton on Hudson, NY 10520
> > 617-365-3092
> >
> >
> >
>
>
>
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