Training # 21 - Endurance
Stamina: A pace at which you can keep going.
Endurance: The length of time you can keep said pace.
-Runner’s World circa 2001
During the week, I studiously ride on the trainer with the Carmichael DVD’s to work on hill repeats and accelerations, then Race Simulation since I haven’t raced in a month. My body learns to work hard at those shorter (1 hour) workouts.
Riding longer and slower works out your aerobic systems, rather than going anaerobic when racing or interval training. To force my body to keep pace over a longer period of time, I ride long during the weekends and since I’m going to be away this weekend, I went ahead and rode 100 miles today before work.
Six hours on the bike. I know. Should have been five and a half, but who’s counting? Must. Ride. More. Else, I’ll suffer trying to pull 20+ at STP (not to mention the goal event this year in Whitefish). Heck, I’ll suffer anyway, but my saddle sores will be null and void.
The hours in the saddle are paying off. My hams, glutes, quads, hands and feet are used to the distance. It’s a great feeling. I did some climbing on this route but it’s still considered a flat route of 4,100′ elevation gain over 100 miles.. I will make sure that’s right when Motionbased is back online, but the prelims from the Garmin showed just that. The pace was slower than I wanted, but in my defense it was cold and windy in the morning and hot and windy in the afternoon. Also, these type of rides along the highways have too many stop lights. Not as good as the organized centuries I’ve been doing out in the boonies. 98.51 miles. 6:07:51 time. 16.1 average mph. Hmmm. A little faster than Reach the Beach. Not bad. I’d say I’m getting better. If I can get closer to 17.5 average solo I think I’ll be able to make goal at STP with the group.
Those years of marathon training have taught me a lot about endurance sports. In those days we’d run moderate lengths during the week at a medium to high pace, then go real long on the weekends at a slower pace. It works in cycling this way too.
The only way I can describe it is this: Have you ever played guitar? When you’re first starting out your fingertips are sore and tender and sometimes dry and cracked. They hurt. (Much like getting saddle sores on the bike.) But after hours and hours of continuous practice your fingertips build a bit of callouse to protect itself and you can play for many, many hours with no pain. That’s where I am on the bike now. Not that my butt’s all calloused up, but it is used to the mileage for sure.
Ride lots. But not all at once. Build up to it. Baby steps. You’re body will thank you.
June 15th, 2006 at 9:48 pm
Well said and good work!!! What you say is true, I have been feeding my brain a lot lately on endurance building and everyone says the same, short and hard several times a week. Then do a long moderate. If I get callouses on my @$$ I am in trouble :)