I am trying to get an idea of how many 100 mile rides one should complete during IM preparation. I am sure this question will be flamed with many “it depends” comments, but just looking for a rough idea. As there is so much good advice offered on this forum, and its difficult to evaluate the credibility of the poster, please give me some idea of your qualification, experience…cheers!!
I will be bold and avoid the “depends” answer. I prefer 4 100 mile rides in preparation for an Ironman.
I sure want to throw in a lot “it depends” though.
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Yes, it does depend on the individual but the simple answer is that it should be enough that riding 100 isn’t intimidating, and you can stay focused the whole time. If it’s a stretch, either mentally or physically, just imagine what a drag it’ll be to get off your bike after 12 additional miles and face a marathon… In keeping with your request for credentials: 7 IM’s (IMWI 5X; IMAZ; IMC) - currently prepping for IMWI, and 6 100+ milers under my belt, including the 200K Horribly Hilly Hundreds.
Multiple IM finishes and my thought was min. of five and if possible 100+ miles. Over distance, good stuff!!!
over intensity > over distance
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over intensity > over distance
Exactly, my CFE plan has me doing a 45 mile TT as my longest ride. Sorry, I couldn’t resist.
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what cross unfit does is not intensity.
lots of z3/z4 work designed to raise your FTP is going to be more beneficial than long rides. all long rides do is burn a lot of calories and takes longer to recover from.
long rides are useful to practice staying in the aero position the entire time and practicing race nutrition.
I did 2 before my first IMLP 2 weeks ago. I wish I had done at least 1 or 2 more to really tighten up my nutrition on bike. Really to know how much I would need to eat in the first half of the bike to not be suffering for nutrients on the 2nd half.
Did my first IM two weeks ago. Did a total of 3 rides of 100 miles or more this year, first was a century (breathless agony) 3 months ago, then 2 x 112 miles as part of my race rehearsals. Seemed enough to me.
This isn’t about 100 mile rides, it’s about bike mileage and bike fitness. I’d rather see someone put in a few 300 mile ride weeks than any specific number of centuries. Sixty milers with lots of Zone 3 work are great for IM. That said, you have to have a few to dial in your nutrition and get the aero ME in.
As for credentials, I’ve beaten numerous world champion’s who have DNF’d when I’ve finished. 
If I were doing another IM, looking at the sort of structure I like in a build, I’d be doing 2 (maybe 3, depending on conditions). Plenty more long rides close to that range, but only 2 that would definitely top the magic 100 miles you ask about.
“It depends” also depends on your definition on an “IM preparation”. The above is based on on an 11-12 week race-specific build. I don’t have *any *IM races on the schedule and am focused on shorter distances for the timebeing, but I’m always prepping for my next IM…so perhaps my correct answer is dozens of 100 mile rides, but over the course of several seasons.
I did NONE before my AG win at IMAZ and none before Kona.
Francois had me doing 2 medium rides during the week ~2h each, if I had time, with varying intensity and goals. This was followed by a run.
I had ~4-5 x 5-5.5h rides on Saturdays. They were usually as follows (if I recall) ~1 h warm up (mostly Zone 2) with high cadence. Then 3 X (30’ IM pace, 20’ HIM pace, 10’ OD pace), and cruise to end. All was in aero, except where turns, obstructions required me to get onto the horns for a few seconds. This was followed by a run of 5 -->8 miles, increasing every week.
The terrain and wind and easier 1st and last hour pace kept the ride under 100mi for me. I suppose that no wind and flatter terrain would have made those rides into 100milers. The harder paced periods, mixed with the race pace periods made my legs pretty fatigue resistant. (Now, if I’d had my FIST fit and my new bike (a used 7 yo P3Al) along with my Zipps back then???
I did **NONE **before my AG win at IMAZ and none before Kona.
I had ~4-5 x 5-5.5h rides on Saturdays./quote]
Which is it?
Maybe a lowercase “none” vs. a “NONE” would have been more appropriate. I don’t think you are advocating for a low volume low mileage approach?
If you answer the OPs question with regard to the spirit and intent of her question rather than the letter, the answer would be lots of long rides on the weekends with lots of medium rides during the week, which is what all of us smart guys are doing.
I did NONE before my AG win at IMAZ and none before Kona…I had ~4-5 x 5-5.5h rides on Saturdays…no wind and flatter terrain would have made those rides into 100milers.
It seems like your “NONE” sorta means 4 to 5.
If it’s your first IM (and it sounds like it may be), my reco would be to do somewhere between 3 and 6. Basically, as many as you need to do to convince yourself, beyond a shadow of a doubt, that you can ride 112 miles on any given day. I did FAR more 100-milers before my first IM than before any of the others. By the second one, you know you can go the distance; it’s more about improving your time (or at least it was for me). By the third one, you’re looking over your training log and thinking you did way too many 100-milers than you needed to before your first. I guess, for me, it was more mental than physical the first time around. You need to do enough of them that a few go well and a few go terribly. You learn from both.
If it’s not your first IM, disregard everything I’ve said. You’ve already gone the distance; just look over your training logs and figure out what worked best for you in the past.
I’ve just gone through 4 years of training logs so that I can answer this question honestly. I’ve done one century ride in training. That was before my first IM in 08 and psychologically I wanted to know that I could crack 100 miles.
As you asked for experience, here it is… since that century ride, the only time I’ve ridden 100+ miles is in 5 IM races, where I had the following bike splits:
IM Switzerland 08: 5:45
IM Austria 09: 5:09
IM Austria 10: 4:58
IM Hawaii 10: 5:05
IM South Africa 11 - 4:55
I’ve done plenty of 4-5 hour training rides, but I never average 20mph in training. I’m not saying that century rides don’t have their place in training, but I’ll reiterate what SeasonsChange said about intensity trumping distance.
Think you meant to reply to the OP.
And to clarify for the OP: Are you suggesting riding faster than 20mph in training, since your intent is to average 22.5mph on race day? Are you usually training faster than 22.5mph?
Not trying to sound like an ass, but speed really doesn’t mean anything to me. I don’t even have speed shown on my bike computer. With a power meter, I’ll ride to watts.
Imagine this scenario: I train on flat terrain, smooth roads, no wind and use aero equipment. I could conceivably dilly dally my way through the session and average 20mph. Now, if I train in rolling to hilly terrain, on rough road surfaces, in crap weather on my old beater bike with crummy tyres (set up in my racing position), I could go out and work really hard and average 17-18mph. Which was the better workout?
I don’t think there’s anything magical about riding 100 miles, but as I mentioned, it can be a psychological boost. So from that perspective, go for it. Why not do both, ride long and hard? That’s what will put you in the best position to have a good day on the bike (and run). That’s what I’m trying to achieve now and in the coming weeks. My recent 4 hour rides have been much, much harder than any IM ride.
You don’t sound like an ass. You brought up speed, and never training at 20mph, so it seemed clarification might be helpful. Thanks.
Can you quantify how “much, much harder than any IM ride” your recent 4 hour rides have been?