• Originally published July 15, 2008 at 12:33 a.m., updated July 15, 2008 at 12:33 a.m.

The 27th annual Hotter-n-Hell 100-mile bike ride is quickly approaching. It is held each year in August in Wichita Falls.

Last year’s event welcomed 11,205 cyclists and was noted as being the single largest 100-mile bike ride in the nation. If you aren’t quite up to the 100-mile challenge, there are also 10K, 25-mile, 50 mile and 100K rides.

Preparing for any cycling event, whether it is a century or one of lesser distance, takes some careful planning and time commitment if you want to cover the distance quickly.

Developing a Strong Base Mileage

Just as in running and swimming, cyclists need to make sure they have an adequate base of miles before they jump up their training in terms of intensity or mileage. South Texans are fortunate to be able to continue to ride throughout the winter months, and most of us preparing for longer rides have been able to maintain a good foundation of riding over the winter and spring.

Having maintained a weekly training regimen of two to three rides of 15 miles each and one longer ride each week of 30-40 miles should be enough to jump start your century training from.

Using Strength Work to Your Advantage

Cycling alone will not necessarily give you the strength and speed in cycling that you seek. Strength by itself does not always equal speed, but by developing a training program that incorporates strength training, there will most likely be an increase in power and speed gained by using drills that assist in converting strength in the weight room to speed on the bike.

Strengthening of the core muscles will also help to stabilize the muscles that hold you up on the bike and will lead to a more comfortable ride for the long haul.

Strength training for cycling involves developing the muscles of the lower back, hamstrings, quadriceps, gluteus maximus, abdominals, shoulders, and upper back.

The strengthening of the hamstrings is important due to the overdevelopment of the quadriceps typically seen on cyclists. This helps to prevent muscle imbalances and the potential for muscle tears. Squats help to develop the large quadriceps muscle on the inside/front of the thigh. This helps in protecting the area around the knee and helps to prevent knee pain from developing.

Strengthening the back and shoulder muscles will help fight off fatigue and discomfort usually experienced during longer rides. The back and shoulder muscles are utilized as support muscles for the ride. They allow you to maintain an aerodynamic position on the bike for long periods of time.

Proper Training

It is more likely than not that perfect conditions will not occur on race day. As a cyclist, you need to be prepared for the worst: windy, hot, and hilly.

Planning your training program is essential in laying out the groundwork for a successful and fast bike race. Although longer, endurance rides are essential in developing a good aerobic base and becoming comfortable for long stretches in the saddle, you should not devote more than three days per week to longer riding efforts. More miles doesn’t necessarily equal faster miles. Incorporating strength and power workouts into your schedule is the quickest way to develop speed.

The most useful type of interval training in preparation for a century race is the time trial or lactate threshold workout.

This workout requires bringing your heart rate up to 85-90 percent of your maximum heart rate and holding it there for ten minutes or more. You should do a workout like this each week for a total of 20-30 miles per workout, which includes one or two lactate threshold intervals of ten to twenty minutes each.

Head to the Hills

One of the best ways to develop your strength on the bike in by doing hill repeats. Developing powerful hill climbing ability will not only allow you to attack on the hills, but to recover more easily and build your pace once you have come off of one.

Try this workout every two to three weeks: Warm-up for thirty minutes, then find a hill climb that will take you approximately three minutes. For one minute, ride at the fastest pace you think you can sustain for the climb. Then shift up one or two gears harder and come out of the saddle for a 20 second sprint. Return to the saddle and continue to push at your beginning pace. Recover with six minutes of easy spinning. Repeat two to eight times depending on whether you are a beginner, novice, or advanced.

Your Nutrition Plan

One of the worst things that can happen during an endurance race is realizing you didn’t eat enough early on and you begin to bonk at mile 50.

Not consuming enough liquids and food throughout the race can lead to not only serious bonking in the later stages, but could take you out of the race altogether. Simulating race day conditions by incorporating a nutrition plan into your weekly training longer ride will help you decide when and what types of nutrition and hydration you will need.

Prepare Your Mind

If you have decided to try and maintain a quick pace for 100 miles, be ready for a mental challenge in addition to the obvious physical one.

Unexpected weather conditions, dealing with inexperienced riders, and long hours in the saddle can take its toll on your mind. Be prepared by visualizing how you will tackle the first twenty-five, middle fifty, and the home stretch of the ride. Have key phrases you will repeat to yourself when the going gets tough. Once you have put in all the miles of training on the road, making sure you are prepared mentally will help assure you cross the line in a time you desire.

Missy Janzow is the running and fitness columnist for the Advocate. Contact her at 361-574-1206 or sports@vicad.com.

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