Increase distance gradually when training
by Nick Lees, Journal Staff Writer
Edmonton Journal, May 17, 1991 D.1.

EDMONTON, ALTA. -- Toil, tears and sweat, that's all experienced cyclists promise if you train for a 200-kilometre randonneur cycling event. "That's not quite all," adds Rocky Mountain Randonneur president Jeff Shmoorkoff. "There's tremendous fulfillment in completing such a challenge." Training for such an event, the first in a series that leads to qualifying for the Paris-Brest-Paris race, is like training for any endurance event. Veterans say you must increase distance gradually, letting the body know it is going to be expected to perform such feats regularly. With this story is a chart showing a three-month training program devised by Medicine Hat randonneur David Oliphant. He believes by following it, nearly anyone could finish the 200-km distance. The program assumes:

   - You are a cyclist riding at least three times a week.
   - You can comfortably complete a 50-km ride.
   - You have logged between 1,000 km and 1,600 km in training, mostly in lower gears.

"Traditional training requires cyclists to increase the length of their longest training ride to 75 per cent of their goal," said Oliphant. "In this case it would be 150 km." But to guard against injury, it is best to build a "rest" or easier week in to a three-or four-week cycle. "The risk of overtraining or becoming stale is then reduced," said Oliphant. Don't underestimate the work involved, he added. While a maximum increase of 15 per cent on your longest ride is usually recommended, this table calls for a 20-per-cent jump. If this feels uncomfortable, and assuming you have the time, it is better to add more weeks to the training schedule. Weekly mileage must also be increased dramatically and should be done at a relaxed pace to allow recovery from longer rides. The next major step is to add a second long ride each week, and while it is shorter than the longest ride, it should increase to 60 km by week six. The longest ride on Sundays should be at a randonee pace with 10- to 15-minute rest breaks. The mid-week ride should be faster (about one to two kmh above your Sunday pace) and without a break, if possible.

Sunday's long ride should duplicate randonee highway conditions and get the legs used to maintaining a constant pedalling motion. "Sunday rides are also good for practising different riding positions, discovering how much rest your body requires and experimenting with nutritional needs," said Oliphant. Finally, the legs must be trained for power, used not to increase speed, but to battle hills and headwinds. Power is best developed by hill work and starting in week seven, cyclists should devote one ride each week to hills. "Start with just a few hills and then work your way up until almost the whole ride is nothing but hills," said Oliphant. "It's not necessary to sprint up the hills, but a good pace should be maintained so that you feel exhausted by the last hill. Sitting and standing techniques should both be practised. "And then always save a few kilometres at the end for some easy spinning and then do an easy ride the next day."

Oliphant suggests cyclists may want to do perhaps 160 km as a confidence booster before the big day, but warns that overstressing your body will only take away from your performance on race day. Don't worry about missing a day. Everyone does. Try to fit your workout on another day, especially if it is a long or hill ride. But forget it rather than tire yourself. "And learn to love windy and rainy days," said Oliphant. "Make the most of them and go out and practise. You may have to cycle in any conditions." If you make it through the training weeks, you should have no trouble with the ride itself. "The only other quality you require is desire," he said.