200 Miles - 24 Hours of Booty

Indianapolis, IN
June 26-27 7pm-7pm
Charlotte, NC
July 24-25 7pm-7pm
Columbia, MD
August 22-23 2pm-2pm
Ride Goal:
200 Miles
Tips and training plans provided by:
Tips for a fun and successful 24 Hours of Booty
Why and how should I train for the 24 Hours of Booty?
If you have a ride goal for the 24 hours of Booty it would be a
good idea to train specifically for that goal. If you
don’t train specifically for the ride it would be like
going to a test without studying. You probably
wouldn’t accomplish your goal or do your best. If
you prepare you body properly for your ride goal,
you will be able to accomplish what you want
to do on the day of the ride. The 24 Hours of
Booty is an endurance event, so it is best to
build up your endurance in the weeks prior
to the ride. The plan below will help you
build towards meeting your ride goal.
Another benefit of properly training for your
ride goal is that you will have piece of mind
knowing that you laid the groundwork for
success on the day of the ride.
What should I wear for the 24 Hours of Booty?
The weather will very likely be hot since most of the rides are in
the summer. Here are some things to consider:
• Wear shorts with a comfortable chamois and a
lightweight jersey that will wick sweat away from your
body.
• Don’t try out a new pair of shorts. Its best to use a familiar
pair that is already comfortable.
• Don’t try a new pair of shoes for the same reason – blisters
aren’t fun.
• Apply sunblock to avoid sunburn.
• If you plan on riding a few stints it would be smart to
change clothes at the beginning of each stint. It isn’t fun
or hygienic to start a ride in wet, sweaty clothes.
• Sunglasses are a good idea – your eyes will thank you. Use
clear lenses at night.
• Gloves are a good way to protect your hands from the
sun and they keep your hands comfortable during these
longer rides.
What should I eat before, during, and after the 24 Hours of
Booty?
Proper nutrition before, during, and after the 24 Hours of Booty
will help the ride go well. Here are nutrition tips that will help
make sure you’re properly fueled:
• Eat a meal that consists of mostly carbs, along with some
fat and protein 2-4 hours before the start. Carbs fuel your
muscles and the fat and protein will help you feel full. A
good example of a pre-ride meal is a bowl of oatmeal
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with fruit and a couple of eggs. Avoid foods that may
upset your stomach.
f you feel hungry after this meal but before the ride you
may want to eat a Powerbar, some Clif Shot blocks, or
anything else that won’t upset your stomach.
Beat the heat by placing an ice sock behind your neck
inside your jersey. That will help you to not overheat and
keep your core temperature lower.
During the ride you should try to consume 50 grams of
sugar per hour and about 1 liter of fluid per hour. Good
ideas for fuel during the ride include Powerbars or any
other energy bars, bananas, peanut butter and jelly
sandwiches, and Nutella sandwiches. Be creative. It’s
ideal to consume mostly carbs and food that won’t upset
your stomach while riding.
After the ride eat a large meal containing a large amount
of carbs, protein, and fat to help your muscles recover.
You just did a lot of work during the 24 Hours of Booty. You
need to feed your body to help it recover. Carbs
immediately after the ride will help to restore the
glycogen in your muscles. Protein and fat will help repair
your muscles, and vegetables have the proper vitamins to
help your body recover.
You can use these guidelines for your hard training rides as well
as for the 24 Hours of Booty. If you work on this during your
training by the time the 24 Hours of Booty rolls around you will
have developed the best fueling strategy for you.
Make sure your bike is working properly before the 24 Hours of
Booty
Before doing
an important
ride like the 24
Hours of Booty,
it is a good
idea to check
your bike over.
Make sure that
all the bolts on
the handlebars,
the seatpost,
etc. are
tightened
appropriately. I can remember some races when I first started
out where my seat post slipped or my handlebars came loose.
Here are some things to consider before the ride:
• Make sure your bike is clean and your chain is lubed and
clean as well. Clean bikes are prettier and they also work
better.
• Check your tires for signs of wear/shrapnel in order to
decrease your chance of getting a flat during the event.
• Be sure that all your gears shift perfectly. You may want to
take your bike to a local bike shop the week before and
get a tune up. It isn’t ideal to go over your bike the day
before the ride. If anything needs to be adjusted or
replaced you might not be able to get it fixed
immediately.
• It is best to go over your bike at least 3 or 4 days before
the event. This will help make the ride more enjoyable and
help you avoid any mishaps during the ride.
• Right before the ride check to make sure your wheels
aren’t rubbing the brakes, and pump your tires to an
appropriate pressure.
Tips for riding in a group and around other people
Whenever riding in a large group of people you are not
familiar with it is best to always be cautious and alert. You are
not sure of everyone’s ability level around you. You should not
suddenly stop or swerve left or right. Ride predictably and
safely. Try to point out potholes or any other obstacles in the
road, and
always be
aware of what
people around
you are doing.
You are not
allowed to use
headphones
for the 24
Hours of Booty.
Communicate
out loud and
clearly by
saying things
like
“slowing”(to indicate that you are slowing down or traffic in
general is slowing down) or “on your left” (In order to signal that
you are passing someone on their left). Use hand signals to
communicate what you are doing as well. You must always
wear a helmet properly and one that fits well during the 24
Hours of Booty. If riding at night you must have appropriate
lights at the front and back of your bike.
Workout Descriptions
Below you will find explanations of how to do the workouts in
the training calendar for the 24 Hours of Booty.
Perceived Exertion Scale 0
1
2
3
4
5
6
7
8
9
10
Not doing anything.
Barely turning over
the pedals, almost
coasting, just going
through the
motions.
I can ride this pace
all day and can
easily hold a
conversation.
I can ride this pace
all day and can talk
but it requires more
effort to form
complete
sentences.
This is a little bit
tougher but I can
ride at this pace for
a very long time.
My sentences are
getting shorter.
This is actually hard.
My legs are starting
to sting some, and it
is pretty hard to
breathe.
This is very painful,
and my breathing is
ragged, and don’t
talk to me.
This is super hard,
and I cannot keep
this up for long.
My legs feel like
they are on fire and
my lungs are going
to burst. I’m about
to fall off my bike.
I cannot possibly go
any harder than
this. I am going to
fall off my bike.
Functional Threshold Power*
(FTP)- 95% of your maximum 20
minute power.
Lactate Threshold Heart
Rate*(LTHR)- The maximum
heart rate you can average for
a 30 minute time trial.
*FTP and LTHR can be obtained
through testing at TotalCyclist.
Recovery Ride- These rides are
super easy and should be
embarrassingly slow. You should
just be ticking the pedals over
to get some blood flowing.
These rides are relatively short
because the point of them is to
help you recover. By the end of
these rides your legs should feel
like you just got a massage.
These rides are done at a
perceived exertion of less than
2, less than 55% of FTP, or less
than 68% of LTHR.
Endurance Ride- This is where
most of your training will be
done for the 24 Hours of Booty.
You can ride at this pace for
many hours. It is easy to hold
conversation at this pace. This
pace is about 2-3 on the
perceived exertion scale, 56%
to 75% of FTP, or 69% to 83% of
LTHR.
Tempo Intervals- These intervals
are done at a pace that is a
little tougher than endurance
rides. This pace can be held for
a pretty long duration but isn’t
very comfortable. It is still
possible to hold conversation at this pace, but it shouldn’t be
easy.
For these workouts warm-up for at least 15 minutes at
endurance pace (perceived exertion of 2-3, 56% to 75% of FTP,
or 69% to 83% of LTHR). Recover at recovery pace (perceived
exertion of less than 2, less than 55% of FTP, or less than 68% of
LTHR) for 5 to 10 minutes between intervals, and cool down for
at least 10 minutes at recovery pace (perceived exertion of less
than 2, less than 55% of FTP, or less than 68% of LTHR) after
completing the intervals.
Sweet Spot Intervals- These intervals are done at a pace that is
near the top of the tempo range and a little bit into the lactate
threshold training zone. A lot of volume can be done at this
zone, and it helps to build up the lactate threshold some. These
intervals are done at a perceived exertion of 4-5, 88%-94% of
FTP, or 91% to 96% of LTHR.
For these workouts warm-up for at least 15 minutes at
endurance pace (perceived exertion of 2-3, 56% to 75% of FTP,
or 69% to 83% of LTHR). Recover at recovery pace (perceived
exertion of less than 2, less than 55% of FTP, or less than 68% of
LTHR) for 5 to 10 minutes between intervals, and cool down for
at least 10 minutes at recovery pace (perceived exertion of less
than 2, less than 55% of FTP, or less than 68% of LTHR) after
completing the intervals.
Group Ride- You can ride these rides however you want to. If
you feel strong you can pull at the front or attack. If you don’t
feel so great that day and want to sit in then sit in. These rides
are good to help you gain the confidence and skills required to
ride in a group. Some of the group rides in this plan are longer
than the duration of any group rides. The time on the bike is a
very important part of these plans. If the group ride is not long
enough for the prescribed workout ride before or after the
group ride at endurance pace in order to make your workout
the same as the prescribed duration.
Mon
Tues
Wed
Thurs
Fri
Day off for
recovery
1.5 hour
Endurance
Ride
Day off for
recovery
2 hour
Day off for
Endurance
recovery
Ride with
2x20 minute
Tempo
Intervals
4 hour
Group Ride
1.5 hour
Endurance
Ride
Day off for
recovery
2 hour
Endurance
Ride
Day off for
recovery
2 hour
Day off for
Endurance
recovery
Ride with
3x15 minute
Tempo
Intervals
4.5 hour
Group Ride
2 hour
Endurance
Ride
Day off for
recovery
2 hour
Endurance
Ride
Day off for
recovery
2 hour and
Day off for
15 minute
recovery
Endurance
Ride with
3x20 minute
Tempo
Intervals
5 hour
Group Ride
2 hour
Endurance
Ride
Day off for
recovery
1.5 hour
Endurance
Ride
Day off for
recovery
1 hour
Endurance
Ride
1.5 hour
1 hour
Endurance
Recovery
Ride with
Ride
1x20 minute
Tempo
Interval
Day off for
recovery
Sat
Sun
If you have any questions contact Winston.David@TotalCyclist.com
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Day off for
recovery
1.5 hour
Day off for
Endurance
recovery
Ride with
2x10 minute
Sweet Spot
Intervals
2 hour and
Day off for
15 minute
recovery
Endurance
Ride with
3x20 minute
Tempo
Intervals
5 hour
Group Ride
2 hour
Endurance
Ride
Day off for
recovery
1.5 hour
Day off for
Endurance
recovery
Ride with
2x12 minute
Sweet Spot
Intervals
2.5 hour
Day off for
Endurance
recovery
Ride with
3x25 minute
Tempo
Intervals
5.5 hour
Group Ride
2.5 hour
Endurance
Ride
Day off for
recovery
1.5 hour
Day off for
Endurance
recovery
Ride with
3x10 minute
Sweet Spot
Intervals
2.5 hour
Day off for
Endurance
recovery
Ride with
3x30 minute
Tempo
Intervals
6 hour
Group Ride
2.5 hour
Endurance
Ride
Day off for
recovery
1.5 hour
Day off for
Endurance
recovery
Ride with
1x10 minute
Sweet Spot
Interval
1 hour
Endurance
Ride
1.5 hour
1 hour
Endurance
Recovery
Ride with
Ride
1x20 minute
Tempo
Interval
Day off for
recovery
If you have any questions contact Winston.David@TotalCyclist.com
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Day off for
recovery
1.5 hour
Day off for
Endurance
recovery
Ride with
3x10 minute
Sweet Spot
Intervals
1 hour and Day off for
45 minute
recovery
Endurance
Ride with
3x12 minute
Sweet Spot
Intervals
6.5 hour
Group Ride
2.5 hour
Endurance
Ride
Day off for
recovery
1 hour and
Day off for
45 minute
recovery
Endurance
Ride with
3x15 minute
Sweet Spot
Intervals
2 hour
Day off for
Endurance
recovery
Ride with
4x12 minute
Sweet Spot
Intervals
7 hour
Group Ride
2.5 hour
Endurance
Ride
Day off for
recovery
2 hour
Day off for
Endurance
recovery
Ride with
3x20 minute
Sweet Spot
Intervals
1 hour
Day off for
Endurance
recovery
Ride with
1x10 minute
Sweet Spot
Interval
2 hour
Group Ride
Day off for
recovery
1.5 hour
Endurance
Ride
Day off for
recovery
1 hour
Recovery
Ride
24 Hours of
Booty
24 Hours of
Booty
You are
ready to
meet your
200 mile
ride goal!
You are
ready to
meet your
200 mile
ride goal!
1 hour
Recovery
Ride to help
you recover
from the 24
hours of
Booty
1.5 hour
Endurance
Ride with
1x8 minute
Sweet Spot
Interval
If you have any questions contact Winston.David@TotalCyclist.com