200km bike ride training tips???

I was wondering what exactly should i be working on, i currently am hitting the weights 6 times a week, an hours worth of cardio 4 times with an avg BPM of 155-160... Ive been doing this for about 3 months now, I eat 3000 calories a day (i burn 3500/day on average), all whole foods and no saturated fat, pretty much I am on a weightlifters diet of 50% carbs, 30% protein, and 20% good fats eaten in 6 equally portioned meals. i was wondering what more can i do to prepare for this event coming up in June? Maybe focus on the bike more at the gym?

Where are you going to be riding? Is the ride route flat, hilly or a combonation? what altitudes will you be riding at? How much cycling experience do you have? are you mentaly prepared to spend 5 or 6 or maybe even 8 hours on your bike? You can expect to burn 4k - 5k caloris on a ride like that. What is the longest distance you have ridden?

I plan on doing a 204 mile ride in one day coming this summer, for training, I am going to have completed a few Centuries and have prepared to spend at least 10 hours in the saddle.

For a 125 mile (205km) ride you're planning on, I would have completed a 70 to 80 mile ride once or twice before attempting a 125. You will burn much more than 4000-5000 calories if you're riding moderrately, so hydrate and refuel.

A 200k ride yhis June seems pretty agressive goal for a non-cyclist but it can be done.  Riding the exercise bike is a start but it woun't prepare for the ride.  I would recommend a minimum of 12 weeks training on the bike starting out riding 75 to 100K a week and working up to 300 - 350K by week 12.  Also plan on riding at one ride of 175K before the event.  Having read your profile though, don't expect to gain any weight while training for the ride because of the number of calories you will need to eat just to maintain.  Plus you probably won't have much time or energy for weight training during this time.

I'm going to be completing a few centuries and a 145 mile ride this summer.  You really need to get out on your bike ASAP and ride it lots in order to prepare for an event like this.  The gym's exercise bike is not going to give you the preparation needed for an on-road event.  Consider doing some metric centuries in order to get used to riding with other people and to practice your nutrition plan.

Well, you have until June so you have plenty of time. I've done a few 200km rides myself, and I can tell you that at this point, making sure you're all-around physically fit is a good idea. If you want to add spinning classes once a week at about 2-hours in length, that's a good idea to get your rear end used to sitting on a bike seat for a length of time. If you take those classes, it sounds weird, but wear your helmet! The weight of a helmet, even for two hours, can actually make your shoulders and neck ache after a long ride, so you want to get used to it as soon as you can.

As soon as weather permits, start riding outdoors. This is very important! You will probably not have the time or energy to focus on any other athletic activities once your serious outdoor rides begin, which should be as soon as you can stand being out in the cold for at least an hour on your bike. Plan to do several rides during the week that are at least two hours long, and on the weekends go for longer if possible (go for 100km, which is only 60 miles and should take you about 3.5 hours). Extend your rides by about 10-20 miles per week until you feel confident that you can ride at least 80 miles without any trouble. By May you will want to try a 100-mile ride, and if you can do that and not suffer too badly, you should be ready for the bigger ride in June. Watch your nutrition and be sure that you are getting enough rest.

Whoa lots of great advice, thanks guys... yea i figured the bike at the gym was no good, and the weather right now in Canada is kinda chilly..... since I am from Florida and this is my first winter out of Florida. but as for being fit my resting heart rate to this date is 62 bpm and i can maintain a 150-160bpm for about 1 hour for sure, and I started at 73 back in November when I started weight training and the intense cardio I'm now doing I was thinking of starting training on a real bike full time when i get a good warm front, so until then i will still weight train and for cardio I plan on attending a couple long cycling classes my gym offers, and hit the bike a few times a week for an hour or so till the weather allows me to jump on a real bike.  

 

ainedb- I get between 8- 12 hours of rest for my weight training already, My diet will obviously have to be increased in calories when i get into the heart of training.

 

Gmule- Its in June so it will be in the summer, since I'm used to Working full time out in Florida's summers I'm sure the heat shouldn't kill me in Canada, The rides from Toronto to Niagara Falls, so i expect it to be a combo of both but i think it will be mostly flat, I will drive the route when I find out the routes plan, and for my cycling experience i have pretty much none under this class of riding, just bmx when I used to race bmx which is just about short term endurance. The mental part I think I will be able to handle when it come time for that day, as long as I stick to training full time when the weather warms up a little, which should be in a month from now. the longest I have ever ridden on a bike would have to be honestly 20 miles non stop...

 

dvx1120 - you might also want to consider getting an indoor trainer for your road bike.  I am in the Northeast, so winter riding is tricky and the trainer is the only way I stay in bike shape in the off season. 

Performancebike.com is having a sale right now and nashbar.com has some for under $150.

ainedb, we have a lot in common... I drive a Prius too!

It sounds like you have a plan for this. Good luck and keep us posted.