Manchester Black Cat
Midfield
Is it on roads or off?
Figure out what is 75% of the total distance of your ride you need to be able to ride this two weeks before your event. Then work back from two weeks before and ride at 65%, 55% 45% 35% 25% of the distance 2-3 times a week at a moderate intensity with a max HR of about 65%.
This has to be your absolute bare minimum.
You also need to do interval training to increase your lactate threshold and VO2 MAX
As well as your long rides you need to do 1-2 shorter sessions where you for example find a massive really hard hill and sprint up it seated to the top. Then ride to the bottom and do it again. Make sure you don't stop. Your lungs need to be screaming out your legs need to be in agony. This is good!
Also do speed interval training. Ride at tempo for 5 miles or so to warm up then do 5 x 1 minute sessions where you are literally sprinting at 80% of your Max HR with 2 minutes rest. Each week increase the length of the interval and decrease the recovery period.
These intervals will do more for your fitness in this short period then endless miles in the saddle.
If you have a turbo trainer go to http://www.thesufferfest.com/ and download some of these videos. They hurt like hell but work!
Also read this book, I have it which is where i'm getting this info from. It's a really good book and you should read as a bare minimum. http://www.amazon.com/Time-Crunched-Cyclist-Powerful-Hours-Athlete/dp/1934030473/ref=ntt_at_ep_dpt_1
You also need to realise that Cycling alone is'nt going to help you out. You'll need to have a good diet for the next 8 weeks. Make sure your bike is set up properly and in good working order and that you are in a good riding position.
Figure out what is 75% of the total distance of your ride you need to be able to ride this two weeks before your event. Then work back from two weeks before and ride at 65%, 55% 45% 35% 25% of the distance 2-3 times a week at a moderate intensity with a max HR of about 65%.
This has to be your absolute bare minimum.
You also need to do interval training to increase your lactate threshold and VO2 MAX
As well as your long rides you need to do 1-2 shorter sessions where you for example find a massive really hard hill and sprint up it seated to the top. Then ride to the bottom and do it again. Make sure you don't stop. Your lungs need to be screaming out your legs need to be in agony. This is good!
Also do speed interval training. Ride at tempo for 5 miles or so to warm up then do 5 x 1 minute sessions where you are literally sprinting at 80% of your Max HR with 2 minutes rest. Each week increase the length of the interval and decrease the recovery period.
These intervals will do more for your fitness in this short period then endless miles in the saddle.
If you have a turbo trainer go to http://www.thesufferfest.com/ and download some of these videos. They hurt like hell but work!
Also read this book, I have it which is where i'm getting this info from. It's a really good book and you should read as a bare minimum. http://www.amazon.com/Time-Crunched-Cyclist-Powerful-Hours-Athlete/dp/1934030473/ref=ntt_at_ep_dpt_1
You also need to realise that Cycling alone is'nt going to help you out. You'll need to have a good diet for the next 8 weeks. Make sure your bike is set up properly and in good working order and that you are in a good riding position.