Finish strong into the next century

Finish strong into the next century

At 100 miles a long way to go, no matter who you are. Of course it is an attractive racing age, those who do not.

But at the same time we also have a challenge, not really want to be absolutely terrifying. We do not want one of the last 20 km Bonk. Top exhausted, but solid.

Here are some tips on how to do it.

Education, the most important thing you do to prevent bonking can do is a possibility, a long-distance education, age, build duration of the trip.

Start your week trip 1915-1918 week before the next century. His first long-distance travel for several kilometers along the longest distance  in the past two weeks. Then slowly increase the duration week and not necessarily every week until it reaches a maximum of three weeks before the race.

Long walks, at a pace comfortable around 65-75 percent of maximum heart rate. In this phase, the emergence of the increase of the body  ability of fat to energy metabolism, which does not spare muscle glycogen, ultimately the availability of the major global resistance.

If you do not  use a heart rate monitor to control the rhythm of the evidence, say that if you can complete sentences, without their breath, it too hard. To achieve long-term share-share of 75 percent of their lives, which means that the longest journey extends over 75 km.

This brings me to another to avoid bonking in the next century, the rhythm. One of the most common causes of bonking begins centuries too early. You can avoid this trap a good idea to use a heart rate monitor.

Education, you need to do a lot of walking and the pace of their age. Do remember a heart rate monitor during these walks, and the fact that the average heart rate at this point. Century competition let your heart rate  creep in the pace of the first 50 miles, no matter how good. We can always target even if the service is at stake, however, the numbers.

Another common cause of the bad end of the century, racing is a lack of information correctly. Let the truth: We are a long distance cycling are lazy. We tend to do much more than too little. And we paranoid about physical fitness. Rational as possible in other areas of life, somehow able to convince us that we disappeared to cancel the results of the four-month training in a solid workout.

We are very suspicious of convergence. How can we be ready to race less training? Well, maybe, and that. Several studies have found a significant reduction in training last week, long before the race, muscle glycogen, the hemoglobin in the blood and other relevant factors, to maximize the performance shown.

Cone is the best two weeks before the era of revolutions. During the first week of the cone, cutting 40 percent of the volume of training. So if you ever go 200 miles last week, intensive training, which run about 120 miles per week. Consistent across all sports. In other words, if a high intensity exercise, but they are 40 percent less, or even longer distance, but it is also 40 percent less.

Week of the race, reducing the number of training places by 40 per cent of the entire 6 days instead of seven days. So if you are 80 km of driving in the first six days of the second week of the last century, 50 mile round six days before the event, a day of complete rest.

In the same round, the best prevention strategy is a powerful Bonk adequate fluid intake. There are three songs you have to do it in the middle of the diet on water and electrolyte losses in sweat and loss of carbohydrates as fuel.

You can not drink a good portion of each of these losses, and drink with carbohydrates and electrolytes. Studies have shown that the most effective sports drinks contain carbohydrates, 8.6 percent ( 1.75 to 2.00 oz / g) and one gram of protein per four grams of protein.

Proteins in this report is prepared to give support the secretion of insulin and glucose to muscles more quickly, saving muscle glycogen and fatigue to the end. Accel is a leading sports drink with carbohydrates, proteins 4-1.

The key to success is almost a century is not exactly 100 miles and miles away. By establishing a long-term peak at the same pace, audible, and consume a sports drink to finish as possible in the next century strong.

Coach Joe Friel mountain bikers and recreational cyclists and triathletes duathletes elite road. Among current clients are 2000 Olympic triathlete Ryan Bolton. Joe wrote a cyclist and triathlete training in Bible training and offers online education through its website and TrainingBible.com Ultrafit.com. Is a columnist for Inside Triathlon and VeloNews are doing and seminars throughout the country and training for racers and athletes. Long endurance athletes, qualifying three times for the USA Triathlon national team .