Sept. 3 and the 'taper week'
What should we ride? A bunch of us will be hitting Lotoja a week later, so in this thread I'd like to hear what other folks are planning for their final taper week. In fact, I'd like to hear from folks who aren't going, I'm sure that Brad, Eric, Harris, etc would all have good ideas.
So what would be a good last ride? When I prepared for STP in '06, I rode a century each Saturday for the last 5 weeks before, and my legs felt good on the day. So should I do another century on Saturday? Then what during the week. And on the 9th, we'll be traveling, so maybe an easy spin before work? What has worked well for you in the past?
Date:
09/03/2011 (All day)
Photos:
2 week taper
For a important event... I think it's more 2wk taper vs. just 1. I think most advice will say to reduce volume while maintaining intensity. So whatever you've been doing, mostly keep it up, just cut duration by 25 to 50%. I personally would still do some small intervals and stuff (if you'd been doing these already, don't add em now!), not enough to really make you tired or anything... but enough to keep the body in "gear". I personally do much better if I don't overdue it with days off too. I think I'd still get a decent Saturday ride in, but again like 50% of what you've been doing... maybe 3hrs, but I don't think I'd go for the full century. Then on that final week maybe nuke a couple days you would've ridden normally. Get a good steady session in on Tues or Wed. Totally off on Thurs. Friday I'd do more than a spin. I do more of an opener type tune-up/warm-up to get geared for the next day. I'd even do some sprints if it was a crit, but not for this race. I'd do maybe 1-2 longer (10ish mins) work intervals... a bit below your real threshold/climbing pace. I'd prob do one or two short hard efforts too a few minutes long. Neither of these should tire you out at ALL! You should feel revved up and rocking... like you've got the limiter on and are itching to go harder and longer but are holding back for the main event.
I'd make sure your nutrition and hydration rocks for the week before as well. Don't be skipping any meals or doing anything weird or out of your norm. Keep things topped off and ready to rock! Don't junk out on the drive down... and my number ONE recommendation... don't eat any free pizza from gas stations on your way down.
My advice is worth about as much as you paid for it... but I'll take credit if it works. :)
DNA is riding to Idaho City on the 3rd, anybody interested?
They're leaving a little late, but it should be fun. I think they have about 10 guys already. Here are the details.
Subject: UPDATE: Idaho City Ride - Sat Sept. 3
What: 66 miles from Southeast Boise to Idaho City and back. Total elevation 3150 ft
When: Sept 3
Start location: LDS Church in Columbia Village next to Les Bois Jr High on Grand Forest
Start time: 8 am sharp
Map: http://www.mapmyride.com/routes/view/48352216
We could always leave from Hobble Creek and take a shortcut through the homes by Plantation Golf Course... Never mind, I'd rather brave the green belt!
Out
Wont be home till noon. Probably can't ride till the afternoon to evening.
Saturday, 7:30
Start time moved to 7:30, I'm planning on this ride. Who's in?
In
With the 8 am start time we had talked about starting earlier from Hobble Creek. Now I vote we carpool to the start. Except for Matt or Rob. They would probably have Bogus and Cartwright done by then.
Carpool, leaving at 7:00?
I think the ride from the east end to Idaho City is about right for Saturday. Anybody else who wants to carpool with Dan and me, speak up.
I'm in for the ride and carpool
Yes, I'm in the game still. I rode on wednesday on the trainer and did some intervals with success, so today I did the Dump Loop, averaged 19.7 mph. The worst part is that some bumps in the road send me into a near seizure, and I can't stand and pull on my bike in a climb. But I can breathe and my legs still work, so I'm good.
--Don
Out.
Sounds very fun, but I am out. I need to be back sooner because I am taking the family to do the Stack Rock ride again.
We're the best!
I'll help with whatever to train the day away.
Next subject:
We know our city is a great bike place it but I guess MSN supports it too.
http://goo.gl/WKvnU
click to the 3rd slide.
Food ideas for Lotoja
What is everybody planning to eat?
Here's a first pass of some things I intend to have sometime during the day:
Stinger Waffles
Larabar
Pop Tarts(?)
Strawberry Newtons
Jerkey
Cream Cheese Wrap
Gels
HEED
Nuun
Some advice from a veteran...
I emailed Mark "rides a fish" Albrecht since he's ridden it several times. A few key points - he recommends to take 3 bottles and food, and just skip the first rest stop at Preston. I like the sound of that, it's too early to want to stop, and it's flat up until that point, so having extra food/water isn't a big deal.
Also, here is his description of the climbs:
The first climb over Strawberry summit is tough. Think Bogus on steroids. The second climb over Geneva pass is a piece of cake. It doesn't even seem like a climb. The last climb up Salt River Pass isn't too long, but it's steep. Similar to the climb between Boise and Horseshoe Bend. Snake River Canyon is all rollers, and it can suck the life out of you, so be prepared.
I go from being excited to nervous every time I think about this event!
my plans
Another option for those not going to Idaho City. I plan to ride from my house from 6 to 8 a.m. Easy spinning with just a few harder type efforts. Just enough to keep the legs fresh and firing.