ride goal: 25 miles - 24 foundation

Indianapolis, INJune 23-24 7pm-7pm

Charlotte, NCJuly 28-29 7pm-7pm

Baltimore, MD

September 23-24 2pm-2pm

Ride Goal:

25 Miles

Tips and training plans provided by:

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

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 Not doing anything.

1

Barely turning over the pedals, almost coasting, just going through the motions.

2

I can ride this pace all day and can easily hold a conversation.

3

I can ride this pace all day and can talk but it requires more effort to form complete sentences.

4

This is a little bit tougher but I can ride at this pace for a very long time. My sentences are getting shorter.

5 This is actually hard.

6 My legs are starting to sting some, and it is pretty hard to breathe.

7

This is very painful, and my breathing is ragged, and don’t talk to me.

8

This is super hard, and I cannot keep this up for long.

My legs feel like they are on fire and

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

9 my lungs are going to burst. I’m about to fall off my bike.

10

I cannot possibly go any harder than this. I am going to fall off my bike.

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 Sat Sun Day off for recovery

30 minute Endurance Ride

Day off for recovery



35 minute Endurance Ride with 1x10 minute Tempo Interval

20 minute Recovery Ride













1 hour Endurance Ride with 1x20 minute Tempo Interval









If you have any questions contact [email protected]


45 minute Endurance Ride with 1x10 minute Sweet Spot Interval




1 hour Endurance Ride with 2x15 minute Tempo Intervals







1 hour and 15 minute Endurance Ride with 2x18 minute Tempo Intervals



1 hour Endurance Ride with 2x8 minute Sweet Spot Intervals


1 hour Endurance Ride


1.5 hour Endurance Ride with 2x23 minute Tempo Intervals













45 minute Endurance Ride with 2x8 minute Sweet Spot Intervals


1 hour and 15 minute Group Ride







1.5 hour Group Ride



1 hour Endurance Ride with 2x15 minute Sweet Spot intervals




1 hour Group Ride






24 Hours of Booty You are ready to meet your 25 mile ride goal!

24 Hours of Booty You are ready to meet your 25 mile ride goal!

30 minute Recovery Ride to help you recover from the 24 Hours of Booty


ride goal: 25 miles - 24 foundation

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