DD 12 150K B/KK
23 weeks - $0.00
Total Miles: 1941
Total Hours: 0
Total Miles: 1941
Total Hours: 0
The following BASIC plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event.
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@gmail.com to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@gmail.com or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@gmail.com
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Spo
In general, your training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from another day, into one. The rides will be state planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@gmail.com to create a core/strength training specifically for you.
THE GOAL OF THIS BASIC PROGRAM:
Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@gmail.com or go to www.vo2test.com for more info.
The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account do download this chart.
Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. Therefore, if you need a more advanced program, contact Angie - angsturt@gmail.com
WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions can and will be punishable as deemed by law.
Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Spo
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Sample workouts:
Workout #1 : Other
WELCOME INFO
The following plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event. Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. An individualized, more advanced program is offered as a service from Specialists in Sports Performance....contact Angie - angsturt@gmail.com In general, training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from 2 days, into one. The rides will be based on planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@gmail.com to create a core/strength training specifically for you. THE GOAL OF THIS PROGRAM: Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@gamil.com or go to www.vo2test.com for more info. The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account to download this chart. WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions will be punishable as deemed by law. Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
The following plan is based on outdoor training. If you need to train indoors due to inclement weather, adjust accordingly. This basic program will focus on developing a strong cardiovascular system (heart, blood & vessels), pulmonary system (lungs) and muscular system (muscles) for your event. Because we all are unique individuals, we will all have different responses to load/response training…meaning that "one size does not fit all" when it comes to training. This is a Basic Plan. Use this plan as a basic guide. Basic plans have room to add individual physiology and specific needs of the individual. An individualized, more advanced program is offered as a service from Specialists in Sports Performance....contact Angie - angsturt@gmail.com In general, training will include 4-5 training rides per week, with a different focus on each day. You can move the days around in the week, to suit your schedule. If you can only train 3 days per week, you can incorporate the focus from 2 days, into one. The rides will be based on planned miles. While the distance suggested does serve a purpose, adjust accordingly based on your schedule. The overall goal of this plan is to develop all energy systems and muscle fibers responsible to turn the pedals over and over and over and over on hilly terrain. By gradually incorporating the training and balancing the stress with recovery, your body will begin to adapt and improve. While this basic program is specific to cycling, it is recommended that you incorporate off the bike strength and core training as well. While this program does not incorporate the specifics to that training, you can seek further information by contacting Angie - angsturt@gmail.com to create a core/strength training specifically for you. THE GOAL OF THIS PROGRAM: Your body will ONLY do what you train it to do. Meaning, whatever you do when you are training is what you are teaching your body to do. Your goal is to teach your body to ride hilly terrain for an extended distance. In order to achieve the necessary adaptation in the cardiovascular, pulmony and muscular systems, you will need to ensure you are working those systems. Training Zones are various levels or ranges you train to develop specific physiological adaptations. Since different physiological responses take place at different intensities, it is necessary to categorize and train each zone to achieve improved fitness. Given that physiology is individual and no two people are alike, it is essential to create training zones based on the individual’s physiological markers. Training zones should be set in relation to measurable physiological parameters. The Training Zones for this program will be based on one of the following: Heart Rate, Perceived Exertion or Power. In any case, it is recommended to have a metabolic fitness assessment to accurately determine these zones. Specialists in Sports Performance will provide this metabolic fitness assessment at a discounted rate to you. Contact angsturt@gamil.com or go to www.vo2test.com for more info. The Training Zones will correlate to the attached chart. Click on the "paperclip" icon in your Training Peaks account to download this chart. WAIVER & CONFIDENTIALITY TERMS OF DOWNLOADING THIS PROGRAM: As a condition to downloading this program, you agree that you will not copy, sell, reproduce, disseminate or disclose the materials and/or information to anyone, group or business, at any time during or after services are received. Any unauthorized review, use, copying, printing, disclosure, retention, or distribution is strictly prohibited. Failure to uphold these conditions will be punishable as deemed by law. Before embarking on any exercise program please consult your physician. All guidelines to exercise are intended as recommendations and are the full responsibility and choice of the recipient. By downloading this plan, recipient hereby releases demands, causes of action and liability now or in the future, to Specialists in Sports Performance and Angie Sturtevant, their heirs and representatives.
Workout #2 : Bike
Distance
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. Your distance rides will increase by approximately 10% weekly, for 3-4 weeks, followed by a short distance recovery week. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. Your distance rides will increase by approximately 10% weekly, for 3-4 weeks, followed by a short distance recovery week. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.
Workout #3 : Bike
Distance
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. Your distance rides will increase by approximately 10% weekly, for 3-4 weeks, followed by a short distance recovery week. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. Your distance rides will increase by approximately 10% weekly, for 3-4 weeks, followed by a short distance recovery week. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.
Workout #4 : Bike
Training Zone Estimate
Today begins some structured training. Once per week, you will focus on Strength Training, Interval Training to boost your fitness level, Aerobic Conditioning to build your ability to sustain work and Distance Training (when you get outside). Although it will not be noted on your day plan, be sure to warm up and cool down for at least 10 minutes of easy riding for each ride. This will prepare your body for training and return your body to a recovery state thereafter. The first step is to know your training zones. The surest way to determine these zones is by taking a metabolic fitness assessment. If you have taken the metabolic fitness assessment, you know your Zones. If you have not taken an assessment, today's training session will give you a 'guess-timate of your working threshold marker that you can create training zones from. Understand the importance of 'this marker'.... The 'threshold' represents a point at which an effort is of sufficient intensity to begin to produce an effect. In this case, you are looking for a point at which the effort produces an effect of losing your ability to sustain work. In reviewing the attached training zone chart, it is also the point where your body begin burning primarily sugar for fuel, instead of efficient fat. This 'working threshold' is dynamic, and will increase as your fitness level increases. Meaning, you'll be able to sustain more work, for longer periods of time, if you raise your threshold. If you know your zones, you can skip this 'guess-timate' test and just ride today based on what you want to do. In either case, throw in the following warm-up and learn to use this basic warm-up before every ride. Warm up easy for about 10 minutes. Throw in a couple of 10 second hard efforts during that 10 minutes. 'Guess-tmate Ramp Test: After warmup begin a RAMP of effort, starting very, very easy and progressively increasing the effort every 1 minute. Keep your cadence above 65rpm and stay seated in the saddle during the whole test. Begin easy, hold for 1 minute. Then add a bit more load (if on an indoor cycle) or add the next gear. Again, hold for 1 minute. Try to keep your cadence consistent, but realize it is normal for it to drop a little with some loads. Continue with the process until you get to a point where you can no longer manage holding on to the effort; a point where the effort causes an effect of losing your ability to sustain the work (can't stay above 65 rpm). At that point, the test is done. Spin the legs out very easy for at least 10 minutes and repeat the test again. Then ride all remaining time very easy. Incorporate the results into the attached Training Zone chart as follows: **If you are using a heart rate monitor and/or power meter, the average heart rate or the average watts during your LAST sustained workload, is considered your "threshold". Place that number in the "threshold" column on the attached chart. Then create your training zones based on the stated percentage of your 'threshold'. **If you are using perceived exertion, think of a scale of 1-5, 5 being the hardest max effort. How did you "feel" during your last sustained effort of the test? That becomes a 3.5-4 on the perceived exertion scale. Your future trainings will now specify Zone 1, 2, 3, 4, 5. Use this as your markers. If you want your Zones to be individually determined, schedule a metabolic fitness assessment. You can manually add your zones in your Training Peaks account. If you are using downloadable devices (Garmin, PowerTap, etc), you should download all training rides into your Training Peaks account. This will show you how much time you spent in your training zones.
Today begins some structured training. Once per week, you will focus on Strength Training, Interval Training to boost your fitness level, Aerobic Conditioning to build your ability to sustain work and Distance Training (when you get outside). Although it will not be noted on your day plan, be sure to warm up and cool down for at least 10 minutes of easy riding for each ride. This will prepare your body for training and return your body to a recovery state thereafter. The first step is to know your training zones. The surest way to determine these zones is by taking a metabolic fitness assessment. If you have taken the metabolic fitness assessment, you know your Zones. If you have not taken an assessment, today's training session will give you a 'guess-timate of your working threshold marker that you can create training zones from. Understand the importance of 'this marker'.... The 'threshold' represents a point at which an effort is of sufficient intensity to begin to produce an effect. In this case, you are looking for a point at which the effort produces an effect of losing your ability to sustain work. In reviewing the attached training zone chart, it is also the point where your body begin burning primarily sugar for fuel, instead of efficient fat. This 'working threshold' is dynamic, and will increase as your fitness level increases. Meaning, you'll be able to sustain more work, for longer periods of time, if you raise your threshold. If you know your zones, you can skip this 'guess-timate' test and just ride today based on what you want to do. In either case, throw in the following warm-up and learn to use this basic warm-up before every ride. Warm up easy for about 10 minutes. Throw in a couple of 10 second hard efforts during that 10 minutes. 'Guess-tmate Ramp Test: After warmup begin a RAMP of effort, starting very, very easy and progressively increasing the effort every 1 minute. Keep your cadence above 65rpm and stay seated in the saddle during the whole test. Begin easy, hold for 1 minute. Then add a bit more load (if on an indoor cycle) or add the next gear. Again, hold for 1 minute. Try to keep your cadence consistent, but realize it is normal for it to drop a little with some loads. Continue with the process until you get to a point where you can no longer manage holding on to the effort; a point where the effort causes an effect of losing your ability to sustain the work (can't stay above 65 rpm). At that point, the test is done. Spin the legs out very easy for at least 10 minutes and repeat the test again. Then ride all remaining time very easy. Incorporate the results into the attached Training Zone chart as follows: **If you are using a heart rate monitor and/or power meter, the average heart rate or the average watts during your LAST sustained workload, is considered your "threshold". Place that number in the "threshold" column on the attached chart. Then create your training zones based on the stated percentage of your 'threshold'. **If you are using perceived exertion, think of a scale of 1-5, 5 being the hardest max effort. How did you "feel" during your last sustained effort of the test? That becomes a 3.5-4 on the perceived exertion scale. Your future trainings will now specify Zone 1, 2, 3, 4, 5. Use this as your markers. If you want your Zones to be individually determined, schedule a metabolic fitness assessment. You can manually add your zones in your Training Peaks account. If you are using downloadable devices (Garmin, PowerTap, etc), you should download all training rides into your Training Peaks account. This will show you how much time you spent in your training zones.
Workout #5 : Bike
THRESHOLD INTERVALS
Today begins some structured training. Once per week, you will focus on Interval Training, Threshold Training, On the bike Strength Training, Aerobic Conditioning and Distance Training. Today the focus is on Threshold Intervals. Interval training is done as specific periods of work, followed by specific periods of rest, repeated numerous times. Used typically to train higher intensity (ZONE 3, 4, 5), it will drive your fitness to a higher level, while building strength, power and speed. As your fitness level improves, you will be able to do more repetitions of the intervals with less recovery time. Each week, your interval durations and/or repetitions will increase. Interval training will be incorporated into your threshold or strength training day. Threshold training improves oxygen delivery and the muscles ability to use oxygen, plus the ability of the heart and muscles to clear lactate from the blood, thus boosting strength and power. Training in this zone (Zone 3) increases tolerance to lactic acid and raises threshold, while improving aerobic conditioning. Raising your threshold is the surest way to increase your performance. Training will be at your fastest sustained pace, for a given duration/distance. Threshold training will be incorporated into your interval or strength training day. Today, after a good warm up, incorporate into your ride the following interval. Ride a consistently sustained fast pace for 2 miles. This pace should feel like a race pace. It is hard, but it is also sustainable. Begin the pace by gradually ramping up, finding your rhythm and then battling to hold on to the effort for the whole duration. No slowing down and no speeding up. Afterwards, make note of your average speed or power (whichever method you are using) during the 2 miles. This will now be labled as your "pace", which will be repeated. Afterwards, ride easy for at least 5 minutes and then perform 3 x 1min efforts just slightly above "pace", with 3-5 min of easy riding in between.
Today begins some structured training. Once per week, you will focus on Interval Training, Threshold Training, On the bike Strength Training, Aerobic Conditioning and Distance Training. Today the focus is on Threshold Intervals. Interval training is done as specific periods of work, followed by specific periods of rest, repeated numerous times. Used typically to train higher intensity (ZONE 3, 4, 5), it will drive your fitness to a higher level, while building strength, power and speed. As your fitness level improves, you will be able to do more repetitions of the intervals with less recovery time. Each week, your interval durations and/or repetitions will increase. Interval training will be incorporated into your threshold or strength training day. Threshold training improves oxygen delivery and the muscles ability to use oxygen, plus the ability of the heart and muscles to clear lactate from the blood, thus boosting strength and power. Training in this zone (Zone 3) increases tolerance to lactic acid and raises threshold, while improving aerobic conditioning. Raising your threshold is the surest way to increase your performance. Training will be at your fastest sustained pace, for a given duration/distance. Threshold training will be incorporated into your interval or strength training day. Today, after a good warm up, incorporate into your ride the following interval. Ride a consistently sustained fast pace for 2 miles. This pace should feel like a race pace. It is hard, but it is also sustainable. Begin the pace by gradually ramping up, finding your rhythm and then battling to hold on to the effort for the whole duration. No slowing down and no speeding up. Afterwards, make note of your average speed or power (whichever method you are using) during the 2 miles. This will now be labled as your "pace", which will be repeated. Afterwards, ride easy for at least 5 minutes and then perform 3 x 1min efforts just slightly above "pace", with 3-5 min of easy riding in between.
Workout #6 : Day Off
or Cross Train
You need to rest as hard as you train, so be sure to take days off the bike. On these days, you could cross train...like take a walk, go for a hike, swim laps, run, strength train in the gym, kayak, etc. Be sure to take in proper nutrition, stay hydrated and get plenty of rest.
You need to rest as hard as you train, so be sure to take days off the bike. On these days, you could cross train...like take a walk, go for a hike, swim laps, run, strength train in the gym, kayak, etc. Be sure to take in proper nutrition, stay hydrated and get plenty of rest.
Workout #7 : Bike
Strength on The Bike
On the bike strength will be a critical component to completing theevent, since the terrain is extremely hilly. Therefore, weekly you will do specific strength work, which may sometimes be incorporated into your interval or threshold training day. Today, choose a route that have a long, gradual climb. Incorporate 5 repeats of that climb. Go up, turn around and go down, and repeat.
On the bike strength will be a critical component to completing theevent, since the terrain is extremely hilly. Therefore, weekly you will do specific strength work, which may sometimes be incorporated into your interval or threshold training day. Today, choose a route that have a long, gradual climb. Incorporate 5 repeats of that climb. Go up, turn around and go down, and repeat.
Workout #8 : Day Off
or Cross Train
You need to rest as hard as you train, so be sure to take days off the bike. On these days, you could cross train...like take a walk, go for a hike, swim laps, run, strength train in the gym, kayak, etc. Be sure to take in proper nutrition, stay hydrated and get plenty of rest.
You need to rest as hard as you train, so be sure to take days off the bike. On these days, you could cross train...like take a walk, go for a hike, swim laps, run, strength train in the gym, kayak, etc. Be sure to take in proper nutrition, stay hydrated and get plenty of rest.
Workout #9 : Bike
Distance
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.
The goal of your distance ride is to get miles in. This will build stamina in the saddle by increasing the endurance of your cycling muscles and economy of movement. During your long rides, focus on spending as little time off the bike as possible. When you do need to stop, get what you have to get done quickly and get back on the bike and start moving. To develop specificity gains, do your distance ride on portions of the actual course, if able. If you will be doing the event with a buddy or group, it would make sense to train your distance day with your buddy or group, to develop the specific pace and riding techniques required for the event.