A month to get biking fit..

[shouldbworking]

An impulse decision to enter the exmoor beast has left me with a month to get biking fit. I'm generally fit, but will have to focus on the cycling side of things for it. I plan to do this by upping the commute mileage - the commute has a decent amount of hills too, but I was thinking specific training for the hills. I have a load of hills near me, including cheddar gorge and the mendips in general, but im not sure of the best way to use them - I've used hiit before as a way of increasing speed, but not sure if the same tactic will work for climbing muscles - could I go out and do hill reps as a way of improving climbing power, or will it be better to just go out and session climbs without sprinting them?

I'm doing the 100k route and would like to get in somewhere in the 4 1/2 to 5 hour range. Obviously quicker would be nice

[shouldbworking]

First training ride (ie commuting all the way to work on the bike rather than part of it in the car) complete.

just over a quarter of the distance of the beast
just under half the climbing involved in the beast
a load more stuff than ill be carrying on the beast (pannier with work stuff)
1 hr 2 mins

Maybe a category A finish isn't out of the question?

[rowey200]

I'm in the same boat.....my brother talked me into the Ex Beast and i've entered the 100k with him

I've not long had my road bike, so over recent weekends have been trying to spend some time in the saddle (did a nice 35 mile ride this wk end). The issue I am having is bike incorrect bike set-up resulting in knee pain. I have adjusted my cleats again, so hoping this wk ends ride is more successful - good luck

Edited by rowey200 on Friday 21st September 13:18

[yellowjack]

AARGH! Now look what you've gone and done. Got me thinking about this, that's what.

Never done an organised event before, have often considered doing one, but always found a reason not to. Having done a couple of 'off-the-cuff' rides around the 100 mile mark, I thought "Exmoor Beast - easy peasy". Now I'm not so sure. If my maths is (are?) good then:

A = <6h 30m = 15.4mph or faster
B = <7h 15m = 14.3mph to 15.4mph
C = <8h 40m = 12.5mph to 14.3mph
D = >8h 40m = Slower than 12.5mph

These figures being based on the 100 mile route for a 40-something male.

I can do that, thinks I, back in July I was averaging up to 17.6mph over 20+ miles in the North Essex/Cambridgeshire border area. HOWEVER. Tuesday I rode 29 miles at an average speed of 15.1mph, and yesterday it was 41 miles at 14.3mph. This, admittedly after relatively little cycling during August/September, was very disappointing for me. I must also temper this disappointment with the fact that the terrain here in North Hampshire is a little more challenging in terms of climbing than Essex/Cambs, and so I would expect to come up a little slower than before. The Beast, however, is in unfamiliar territory, but I make the assumption that it will be more challenging still than Hampshire, with yet more climbing and more exposed to the elements. Add in the (very good) chance that the weather will also play it's part, and my initial confidence that I am capable of facing such a challenge has all but deserted me.

If I am to consider entering, a lot more riding is called for to bring me to the point of being confident of a finish, and I may well be inclined to 'downsize my ambition' to the 100km route, so that I can introduce myself more gently to these 'century' events.

• toward the end of yesterday's ride, every pedal revolution was reminding me that I am both older, and less fit, than I thought I was*

[itsnotarace]

Not done the Exmoor Beast but if it's anything like the Dartmoor Classic then some of the hills will be very long with 300-350m of elevation and whilst the overall gradients don't look like much on paper you really have to pace yourself otherwise you will end up blowing up halfway

Good luck

[shouldbworking]

Day one of training went quite well although engaging in a spot of SCR on the way home that took me about 3 miles out of my way may have been a poor decision

Wondering whether or not im going to regret the gearing on my bike.. 39/53 and 12/25.

[okgo]

shouldbworking said:

Day one of training went quite well although engaging in a spot of SCR on the way home that took me about 3 miles out of my way may have been a poor decision

Wondering whether or not im going to regret the gearing on my bike.. 39/53 and 12/25.

I'd go as far as saying that if you don't change the gearing you'll be fked.

Not ridden down there, but guessing some of the hills are very steep, even the strongest club riders would struggle up a 20% hill with your gearing.

Get a 27 on the back or as big as your mech will allow.

[burriana]

Or get a compact set of rings!

I have 34/50 with and 11-25 and I am looking to get a block with a wider range up to 28. It just gives you more options.

[itsnotarace]

shouldbworking said:

Wondering whether or not im going to regret the gearing on my bike.. 39/53 and 12/25.

You say you live near Cheddar Gorge? Go and try it out with that gearing, there's only 1 short 20% section but make sure you get right to the top (and I mean the B3371 junction and not just up through the Gorge itself). If you can manage that (don't forget there will be at least 2 or 3 of these types of climbs on the Exmoor Beast) then you should be ok on the Exmoor ride

[shouldbworking]

okgo said:

I'd go as far as saying that if you don't change the gearing you'll be fked.

Not ridden down there, but guessing some of the hills are very steep, even the strongest club riders would struggle up a 20% hill with your gearing.

Get a 27 on the back or as big as your mech will allow.

Gulp

Looking at the gpx of the route it doesnt look like the gradient gets above 10% anywhere - http://www.mapmyride.com/routes/view/55888054

[TKF]

Half way round during those 5 miles of 4% you'll be wishing you had better than a 39/25 combo.

I know I certainly would be.

[murray]

Did this a couple of years ago, do not underestimate just how hard the 100 mile route is. There is a lot of climbing, some of it cranking up to some silly gradients. The hills just keep coming although there are some nice parts on the top of the moor. Also the weather plays a big part. If it's wet at all you'll be dreading some of the descents almost as much as the ascents. Slippery, narrow, steep and some of them your're on the brakes constantly. In saying that thinking of having another go this year.

Jim

[shouldbworking]

itsnotarace said:

You say you live near Cheddar Gorge? Go and try it out with that gearing, there's only 1 short 20% section but make sure you get right to the top (and I mean the B3371 junction and not just up through the Gorge itself). If you can manage that (don't forget there will be at least 2 or 3 of these types of climbs on the Exmoor Beast) then you should be ok on the Exmoor ride

pfft I've done cheddar gorge quite a few times with this gearing - once loaded up with touring kit having ridden from okehampton! wasnt breaking any records mind..

edit : doing the 100k route, not the 100 miler. Descents.. yeah.. hoping the weather isnt too bad or it will definately be a bit squiffy.

[itsnotarace]

You'll be fine then