It started with a kick-off meeting and training ride on May 30. Bob developed an on-line training ride tracking tool and Bob and Joanna periodically sent out information by email to the trainees on a variety of safety & training subjects. Trainees were in charge of their own training, but there was a mid-season training ride on August 22nd to make sure everyone could comfortably ride a distance of 50 miles or more. For the century as well as the training rides, the group used Kathy M’s plan of riding on 2 different 25-mile loops from Kathy’s house for a total of 100 miles. Kathy graciously opened her home to the group for the kick-off meeting on May 30th and the actual century rides.
Jon C: "The day long stiff wind made my century a lot more of an effort than I was anticipating. Otherwise, my ride actually went very smoothly. Carol came out to celebrate the last lap with me. The previous 75 miles were done solo, only passing and waving or talking briefly with Bob as he did his century, always going in the opposite direction from each other. The last 25 miles were actually very nice and having Carol's company didn't hurt either! The toughest leg for me turned out to be near the end of the second loop and a little into the start of the third. But I got firing back on all cylinders from then out. I think this happened after I knew I had completed a metric century. I guess mental games help get you through the miles as well as the training."
Ed A: "This showed up at the right time. My daughter-in-law asked me to Ride the Rockies with her this summer to celebrate my 70th birthday so the training program fit. What I got was much more - a lot of great people just helping it happen! One hundred miles can be a long way unless you have help and friendship - the notes from Joanna and "Caesar" (Bob), the smile of Kathy and her encouragement, fellow riders that talked about it and rode with me. The day of the ride Dave K. and I looked at the weather and I thought, this is crazy but we pushed each other and off we went. Even with the rain, the first 50 went pretty easy. The next 25 started in rain and just got worse. When my left leg started hurting I told Dave and he hung in there with me even as my pace slowed and we missed a turn to make for a longer ride, the bike computer stopped from all the water and my shoes filled up with water. After 2 hours I began to question whether I would do the last 25 miles. Then the sun came out and it seemed like a new world while I rode most of the last 25 alone - mostly powering with my right leg, I was back in a couple of hours to fellow bikers and friends cheering for me at the finish line. I had a sense of relief and thanks in my heart. An hour or so later I felt great with no leg pain. But I’m in NO RUSH to do it again."
Please bring whatever road food and special beverages you want for the day, as well as your DTP (in your own cooler, if necessary). Kathy will supply water, bathroom facilities, Werther’s, and encouragement. She is the one who designed this Century course, for her first Century ride. The ride will be "cell-sagged" with support, or home base, never more than 13 miles away. The ride will take place shine or rain.
Maps and more detailed information will be sent to all members of the Fresh Centurion group, and anyone else interested, please contact Kathy at 585-671-8401 or Bob at hugger_bob@yahoo.com, or Joanna at joanna_lipp@yahoo.com.
The Fresh Centurions had their first graduate as Iris R. decided to strike while the asphalt was hot, and continue to finish her first Century ride. Spunkiness is, thankfully, incurable.
Several "Lessons Learned on the Fog Line" were appropriate for the Training.
As you continually train past 2 hours of strong riding, your body begins to adapt to utilizing fat for fuel, and you learn how to adequately hydrate and replace glycogen stores and electrolytes (sodium). Cross training on non-riding days will help. You can cross train by running, doing stair machines, elliptical machines, etc. Resistance training is also beneficial.
Goals: 50 miles with ease on 8/22; 60 or 75 mile encouraged on 8/22.
There will be a Google Docs Record sheet demonstration and explanation at 11:30 at Kathy's for anyone who wishes to use the Record Sheet that is set up online for each of you. Please read your instructions, bring them with you, and give the Record Sheet a try.
The ride will be on the Century course, and we will cover the whole course, without some of the duplication that occurs on the loops. Our basic ride for Saturday May 30 will be 39 miles. This ride will be open to all of PedalPower, and there will be several other courses (16 and 26 miles) laid out for the other riders. With the difference in ride times, we are not planning an after ride "party for all". Centurions should feel free to add the remainder of the North Loop to make a full 50 miles.
Since this is a "Training Ride" it will not be canceled due to rain. Even if you might not wish to "train in the rain", please come to the Noon Meeting.
Joanna, Kathy and Bob
The Century Day ride will be on a relatively flat course in Webster on Sunday, September 27th. There will be an information meeting for the training at noon on Saturday May 30th. Everyone wishing to participate should plan to attend. This will be followed by a ride on part of the Century course. There will be another on-course training ride on Saturday August 22nd.
Throughout the summer the participants will receive educational tidbits about training and Long Distance Cycling, and a special progress record will be available on line.
Fresh Centurions Succeed!
The "Fresh Centurion" training program came to a successful close on Sunday, September 27. The program was conceived of and run by Bob D. and Joanna L, with help and support from Kathy M. The program provided support and advice for those who wanted to work toward the goal of completing their first century (or other high-mileage goal).
- Joanna L.
The "Fresh Centurions" 2009
The Fresh Centurion Century Ride will be on Sunday September 27, 2009. The ride will be staged from Kathy M’s home in Webster. This ride is specially designed for those riders who have never ridden a full 100 miles in a day, and are willing to give it a try on a very friendly, local course. There are two relatively flat, twenty-five mile loops that start and end at Kathy’s place, so by riding both loops, clockwise and counter-clockwise, with stops back at the staging area in between, riders can complete a full Century. There is a Metric Century (66 mile) cut-off also provided. Riders may start as early as 7:00 AM, or at any time they wish throughout the day. Riders may choose to ride shorter distances, and the ride is open to the full club. The only "requirement" is to plan your ride to be done in time for the 5:00 PM Dish to Pass Picnic in Kathy’s back yard.
Fresh Centurion Training II Wrap-up.
There were fifteen riders that attended the Official Fresh Centurion Training II on Saturday. We started early, and rode well. With seventy-five miles as the goal, we had six folks cover that distance: Terry M, Dick F, Carol Z, Jon C, Dave K, and Bob D. Others came and rode their desire: Jim W, Ann S, Gail G, Rich W, Kathy M, Connie M, Karen F, and Joyce H. We even had a phantom ride over from the west side of the city, to check out the fun (Dewitt C).
We are looking forward to an enthusiastic graduating class on September 27.
- Bob
Training Day!
Now is the time to see how you are doing on your training program. In order to be able to do 100 miles in a day, you must work up on your mileage. You can not do 20 mile rides once or twice a week then just go out and do 100. You must build strength and both muscular and cardiovascular endurance to do distance riding - at an average riding speed of 12 mph, you will spend 8 hours and 20 minutes in the saddle to accomplish 100 miles, and that doesn’t include break time!
Meeting and On-Course Training Ride.
Welcome Fresh Centurions. On Saturday, May 30, there will be a meeting of our group prior to the first training ride on the Centurion course. We hope that anyone who has questions about training and preparation for the Century, or about the Century Day Activities will attend the meeting. This meeting is at Kathy M's home. Apply Google Maps as required. Please arrive as close to Noon (not too early, not too late) as possible. Kathy is scheduled to do phone consulting until Noon, before she can join us. Explanations, suggestions, questions, answers, comments, and re-explanations will go until about 1:22, at which time we will head over to Irving Kent Park (not the Arboretum, but next to it on the East) on Schlegel Rd. to meet the other PedalPower riders for the ride.
The Fresh Centurions Are Ready to Ride!
The time has arrived to start the training program for the Fresh Centurion Century. If you are interested in receiving the informative mailings and have access to the Progress Record, please send your name, e-mail address, and phone number to;
hugger_bob@yahoo.com.
The "Fresh Centurions" will be the group of Pedal Power Huggers who participate in the training and education program instituted by Joanna and Bob D. this year. The goal is to help our members prepare for their first bicycle Century, or to help refresh legs that haven’t done one in a long time.