Having completed the 60-mile RideLondon event last year with just a couple of weeks notice, I’ve signed-up to join the 100-mile ride this year and have undertaken a rather more conventional training regime ahead of the event tomorrow.
As part of my regular commute (and throughout my holidays, even when skiing in Canada), I’ve cycled over 100km every single week this year, which has provided a good foundation to my training.
Then, since the start of April, I’ve undertaken one long endurance ride every weekend, ramping-up mileage over five weeks and then tapering off in the last couple. Here is a summary of my training activity over the last seven weeks:
| Week | Laps of Richmond Park | Endurance Ride | Total In Week |
| -7 | 1 | 70km | 156km |
| -6 | 3 | 93km | 233km |
| -5 | 5 | 100km | 222km |
| -4 | 5 | 100km | 147km |
| -3 | 5 | 107km | 215km |
| -2 | 2 | 70km | 154km |
| -1 | 1 | 59km | 163km |
At the height of this, I was riding for almost five hours without stopping. So, although the distances are still rather short of the 161(ish) kilometres I need to tackle next week, my speed is also below what I expect to achieve on closed roads and therefore my time spent on those longer training sessions hopefully isn’t too far off.
I expect to complete the century in about six hours, if I can get near to the average speed of 28.3km/h that I achieved on the 60-mile course last year, although that will require a jump in pace, with my average speed on the 107km ride three weeks ago sitting at 22.8km/h.
Injury
As well as reducing the distance, I’ve also slowed my pace in the last couple of weeks, down to an average of 20.4km/h. That’s because, three weeks ago, as I was about half way round my fourth lap of Richmond Park, I felt a short spasm on the back of my left knee.
It felt a little bit like the muscle becoming unhooked within my leg. Not painful, but certainly not pleasant. I did complete my five laps of the park that day, but the knee did feel tender and I eased off the cadence for the remainder of the session.
I also reduced my training in the following two weeks (I had been planning to do three laps in each of those weeks), as I try to strike a delicate balance between steady training and a quick recovery.
The knee still doesn’t feel quite right, even when sitting still for long periods, and I’ve noticed that it has started to ache about 50km (or two and a half hours) in to each of my last two sessions, which is a worry.
I’ve therefore cut right back to just my regular commutes this week in the run up to Sunday’s event, in the hope that the muscle heals sufficiently to get me round the course without pain, and without aggravating the injury.
Nutrition
For probably the first time in my life, I’ve been paying careful attention to my nutrition, both generally and while riding. I’ve swapped (or complemented) breakfast cereals with high-protein yogurts and fruit, and I’m favouring fresh food over processed as much as possible, for example by replacing ham with freshly roasted chicken in my lunchtime sandwiches and by cooking dinner from scratch every night this week.
I’ve used some of my longer endurance rides as an opportunity to trial energy and recovery products from High Five, having purchased £40 of tablets, bars, gels and powders as I embarked on my training. I have very rarely used gels and I don’t drink coffee, so I thought it prudent to try all of the products ahead of the event – I’ve not had any adverse effects.
Here’s what I have in my energy and hydration arsenal:
- Hydration tablets, which add electrolytes to a bottle of water in order to replenish those minerals that are lost in sweat.
- Energy drink powder, which provides carbohydrates (and, optionally, caffeine).
- Energy bars, which provide simple and complex carbohydrates (raspberry and white chocolate are my favourite).
- Energy gels, for more carbohydrates (again, with a caffeine option too).
- Sweets, from a variety of sources, for energy bursts.
- Bananas, for potassium and other nutrients.
Charity
I didn’t initially seek sponsorship for my 100-mile ride as I arrogantly thought it would be a breeze for someone who rides most days, and completed the 60-mile edition last year.
But, despite racking up 30 hours (and 600km) in training, I’ll still need to push about twice as far during the event as I’ve done on any of my training days. So, with the knee pain to contend with too, I belatedly decided to seek sponsorship, with just under three weeks to go.
Having lost three grandparents and one parent to cancer, I’m raising money for Cancer Research UK, the world’s largest independent cancer research organisation, which has helped to double survival rates over the course of my lifetime. I even baked some colour-coordinated cupcakes to thank my donors.
Bike preparation
As last year, I’ve just had my bike serviced in order to try and starve off any technical mishaps on the big day. It’s had a new headset, as the old bearings were totally demolished, new brake hoods (the left one was torn) and new bar tape.
I’ve attached the event pack rider numbers to my handlebars and seatpost, and stuck the route summary to the top tube, allowing me to glance at the mile markers of welfare stops and key climbs while I ride.
I’ve also found an old saddle bag, which fits my puncture repair kit and spare innertube, to make more room in my jersey pockets for snacks and the pump. Finally, I’m keeping my front-facing GoPro to record a timelapse of the event.
I’ve been out for a short final ride this evening to ensure everything is securely attached and prepared a pasta-based dinner to load up on carbohydrates ahead of the event. The weather forecast is looking grim for tomorrow, so I’m keeping my mudguards attached and expect to use show covers as well. Now I just need a good night’s sleep before my 5:00 alarm.
