I've entered a 100 Mile Cycling Sportive (that takes place in July 4 months to train) I intend to ride it on a singlespeed (non fixed gear) road bike. (with a gear ratio of 43-16)
This will be the second century ride I've done, but the first real distance I've done on singlespeed. I love the challenge and the simplicity of singlespeed riding so please no answers advising using a geared road bike.
I currently train a progressive overload hypertrophy/strength 5 day split, and also go for a 30+ mile cycle on each Sunday.
A rough outline of my routine is below please note, not all excercises/warmups/warmdowns/stretches are listed.
- Mon - Back (e.g. Pullups, Rows, Deadlifts)
- Tue - Chest (e.g. Bench, incline bench, weighted dips)
- Wed - Legs (e.g. Squats, Leg Press, farmers walk, lunges)
- Thurs - Arms (e.g. Curls, pushdowns, skullcrushers)
- Fri - Shoulders/Core/Auxiliary (military presses, planks, forearms & calves)
- Sat - Rest
- Sun - Cycle (30+ mile singlespeed ride with a few taxing climbs)
Currently I feel my cns can take quite a good beating and currently day to day I'm not fatigued and generally recover well.
My nutrition is generally good - Lots of protein lots of nutrient rich vegetables and lots of low gi carbs, and I also get plenty of sleep each night.
I also supplement the following:
- 5g creatine monohydrate in water per day
- 2x Omega3 fish oil gel caps and 1x multi vit per day
- A pre and post workout protein shake
- and I have an espresso (no sugar) as a pre workout
I also fuel properly while cycling long distances (one water bottle & one gel per hour on average depending on intensity/outside wind/temperature)
My question is this. How can I effectively incorporate cycling training into my current routine to enable me to comfortably complete the 100 mile sportive?
For instance: Should I increase frequency of cycling and reduce time in gym? should I increase time in gym but focus on including cardio? Should I keep gym the same but add additional cycling training? Should I alter my low rep high load strength focused training to hi rep low weight endurance based approach? Should I rest more/less? Will my work in the gym improve or hinder lactate threshold? Should my long ride be spaced further away from squat day to increase recovery time? etc etc.
Also any tips on climbing steep gradients on singlespeed are welcomed :)
Thanks for your time.