Training & Nutrition - Help! Long ride in one month
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04-29-05, 06:37 AM
I'm thinking of going on a charity cycle the week end of the 4th June, its a 163 mile// 260 km trip accross Ireland with very attractive scenery at the end of it.
I'm 22 and I've been cycling on and off for a few months, I've not been particularly dedicated and Im not particularly fit but I'm not a wreck or anything. The ride is done over the course of three days, maybe one full day in the middle and two half days. It shouldn't be too difficult but I never go on long rides. So I'm wondering what I should do over the next month to be in the best condition. Basically, I can ride Thur, Fri, Sat, Sun as much as I want. Would it be best to get in two rides a day, instead of one long one?
I switched from a mountain bike to a road bike a few weeks ago. I was also using a trainer indoors quiet a bit but it never seemed to translate to the road.
My last two rides were in pretty windy conditions and I averaged 12 mph over 10 miles. Not great.
Like I said the ride shouldn't be intense but I'd like to make it as easy for myself as possible.
Any advice appreciated.
04-29-05, 06:50 AM
Forget the indoor trainer unless you're using it at night when you don't want to be out on the roads. Just get in as many km as you can on the road. I have a friend who was doing 30 or 40 km a day on an indoor trainer before a big ride. When we started the ride he only got about 5 km before it was too much for him.
Is there anyone else in your area who you can join for a ride or two? It's helpful to get used to riding with others and sitting at their pace before a group ride.
It might sound obvious but the more riding you can get in now, the easier it will be on the trip. If you're 'over trained' for the distance then you'll have an easy ride and be more able to take in the scenery.
For what it's worth ...
I think you'll need to do as many long rides as possible, whilst making sure you recover properly between. You need to train your body to burn fat as a fuel rather than glucose, and that training tends to happen during rides longer than two hours. Also, make sure your butt likes your saddle: nothing kills a long ride like feeling uncomfortable; it makes every extra mile a torture.
To make sure you can do lots of long rides: try to eat about 250 calories an hour while you're on the bike (no point eating more as the body can't absorb it fast enough); eat a carb-rich meal after each ride, with some protein; stretch; massage your legs; make sure you drink enough water. Watch for symptoms of overtraining (search for other threads about this). On each ride, warm up very gently - for the first few minutes you're using mostly glycogen, the body's most precious reserves, which you want to save.
Searching the forums will give you much more useful advice, but that's my two-pennorth. Hope it helps.
04-29-05, 07:29 AM
You'll get a lot of good advices on how to get ready for the ride, so I'm just going to tell you how to ride the trip. Make certain that your bike received a good over by a competant mechanic. Carry the least amount of stuff you'll need for the ride, but you must have spare tube and tyre levers. Some money including loose changes.
Get your bottles filled up before the ride. Fill one with sport drink if you have at least two bottles. Do slow warm up and stretch well. There is no need to start your ride at the front, but ride with a group that has a pace you can ride with. Don't be afraid to tug in and use the guy in front of you as a wind breaker. You 'll save a lot of energy. Stop at every water stop and replenish your bottles. Maintainyour positive attitude and look out for possible accident. Enjoy your ride. Best wishes.
04-29-05, 08:05 AM
Thanks for the tips, I figured the trainer was pretty useless.
My butt is killing me today anyway, I don't know why. There is car support "mechanics" so that's good and I presume that means transport for any gear.
Overall then is one long ride a day the best way to go?
05-02-05, 11:09 PM
Don't think speed for now and just think distance and comfort. This is not a race adn if the scenery is nice they all you really want to concentrate on is finishing and finishing in good shape.
How's the route like, any major hills? If so ride accordingly.
On the comfort angle were your properly fit on your new roadbike. You'll be sepnding major hours on that bike and comfort is crucial to the whole finishing in good shape mentality.
EDIT: forgot the GOOD LUCK!!!
05-03-05, 10:01 AM
you'll want to ride back to back days as often as possible. if you plan on about 30-40k each ride you should be fine. get your body used to going back to back long days. Also make sure you can ride the distance of the longest day without much trouble. i.e. if the longest day is 80k then make sure you can do that one day then come back the next day and ride at least 50k without being too drained. other than that have fun.
Ditto to what everyone else is saying, but for sure get off the trainer and get outside and ride.
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