Utilize Rowing for 100 Mile Bike Ride

[tesla]

My goal is to do a 100 mile bike ride. Longest ride to date is 47 miles. No problems doing a long ride on Saturday or Sunday but do not have the time or desire to put in the miles during my hectic work week. I'd like to incorporate the rower once or twice during the week instead of cycling but don't want to spend hours on it either. Can I do short hard intervals on the rower and get the stamina and endurance I need to do a 100 mile bike ride?

Thanks,

Barry

[OarConsequences]

If you are doing a century ride, why would you do intervals instead of extended steady state work?

[Citroen]

I can't see how hard intervals are going to be any good for something that's a pure endurance event (the cyclists equivalent of the runner's marathon)..

You'd do better doing a HM, FM or 100K on the rower.

The important thing with a 100mile cycle ride is getting food in your water bottles, you're going to bonk somewhere between 65 and 85 miles, so you need to get some carbs in your system about an hour before your reach that point and you'll need to keep ingesting food until about an hour from the finish. I use PSP22 for that.

If it's a casual ride have some tea & cake after the first 47 miles.

[Steve140]

I am glad I read these posts. In July 2014 I plan on riding 100 km in the Tour de Long Valley. Because of my work, it is better for me to row on my C2 rather than focus much time on my bicycle. It will be intersting to see how,much the C2 contributes to my readiness for the 100 km ride. As I get closer to July obviously I will row less and ride more. By the bye I row about 12,000 meters per day, but I do so not so quickly.

[brianh]

Steve140: be aware that the C2 will contribute to your CV readiness, but that's about it. If you don't put in the miles on your bike, expect a whole lot of soreness from the saddle and upper body fatigue from holding a riding position for hours. Pushups, planks, and stretches to ensure lower back & hip flexibility can help with the second part.

[Steve140]

I know I will need to shift the balance of my training to my bike in the months leading up to the ride. Still, your advice is sound and I thank you for it.

[c2jonw]

Tesla (do you own one of those?)
As noted, the erg can prepare your cardiovascular system for the bike ride, but it sounds like your work week will only allow shorter rows. I'd build the training plan around the weekend long ride, incrementally increasing the distance every week until you're at maybe an 80 mile ride in the week or two before the century ride. During the week just do whatever you can on the erg to maintain fitness and be ready for the weekend ride. Practice drinking and eating while you ride and replenishing before you feel hungry or thirsty- if you get hungry or thirsty while you're on the bike it's too late. Get 2-3 days of rest before the century, and don't go out too fast. Have fun.....C2JonW

[tesla]

I am glad I read these posts. In July 2014 I plan on riding 100 km in the Tour de Long Valley. Because of my work, it is better for me to row on my C2 rather than focus much time on my bicycle. It will be intersting to see how,much the C2 contributes to my readiness for the 100 km ride. As I get closer to July obviously I will row less and ride more. By the bye I row about 12,000 meters per day, but I do so not so quickly.

OP here. Steve, please keep us updated on your training. I'm hopeful that your plan will work as I would rather train on the rower during the week and do my long bike ride on the weekend. I did get a Kurt Kinetic bike trainer and am now doing intervals on that but I miss the rowing. Since my original post I've done 2 100K rides with primarily just doing long rides on the weekend and little to no training during the week.

Here's hoping that your training on the rower will be as effective as mine on the bike trainer.

Tesla (do you own one of those?)
As noted, the erg can prepare your cardiovascular system for the bike ride, but it sounds like your work week will only allow shorter rows. I'd build the training plan around the weekend long ride, incrementally increasing the distance every week until you're at maybe an 80 mile ride in the week or two before the century ride. During the week just do whatever you can on the erg to maintain fitness and be ready for the weekend ride. Practice drinking and eating while you ride and replenishing before you feel hungry or thirsty- if you get hungry or thirsty while you're on the bike it's too late. Get 2-3 days of rest before the century, and don't go out too fast. Have fun.....C2JonW

I think this is all good advice. Very similar to my plan of action minus the erg since I did get a Kurt Kinetic bike trainer.

[Steve140]

Thanks to all for the good advice. I work odd and long hours. I live in Arizona and work in proximity to South Mountain Park. This is a relatively safe place to ride, and as the daylight increases, I will make good use of.

[tesla]

Steve, can you give me an update?

I was able to successfully complete a very hilly century ride in Fredericksburg TX in March of this year but did not train on the rower. However, the only training I did was 2 interval training sessions during the week on the cycle trainer and one long ride on the weekend. I continue to do that and have ridden many rallys since then ranging from 50 to 85 miles last week (it was supposed to be a 100 but I backed off a bit on my long rides and bonked early). I'm ready to tackle the rower but my cycling is getting in the way. I might wait for it to get cold but here in Texas cold is not that cold.

[Citroen]

You have just resurrected an ancient thread from a poster who hasn't visited the site since April. Don't hold your breath waiting for a reply.