Clydesdales/Athenas (200+ lb / 91+ kg) - Newbie - training for 200 mile ride...

I am "training" for the 200 mile (over 2 days) Seattle to Portland bike run in mid-July. I am 46 years old and weigh 315lbs. In January I started off riding my 20 year old mountain bike 1 mile a day (very difficult for me at the beginning), then 3, now 6 miles a day is my norm. I have also thrown in at least one 13 mile ride on the local bike path per week. Yesterday, with my confidence riding high, I decided to try a 25 (round trip) mile ride to test my new "commute". As I accepted a new work position, the commute will take the place of my training for now. What a nightmare:

It took me over 4 hours
I almost wiped out on a huge hill going too fast
I believe i became dehydrated/heat stroke - only took bottle of water with me.
I had to push up HUGE 2 mile hills and was thoroughly embarrassed.
I almost prayed for a bus to hit me on the last 2-mile as I just wanted the ride over.

When I got home I felt nauseous but ate dinner and went to bed at 8pm - I slept immediately for 10 hours. Today I am very sore but getting better. Is this normal? There is no way i could ride this route without crawling into bed at work.

Today I decided to look around for a new bike as I know mine is ancient and my hands/arms constantly go numb. I am looking at the following for my training needs.

http://www.artscyclery.com/descpage-SP0RECW.html

the guy in the bike shop "fitted me" and suggests I need a 56cm. As Im 6' tall i would have thought a 58cm would be closer.

Opinions please on:

Suitability of the linked bike? size, components etc
Ideas for my next step in training? boost confidence etc
Suggestions for stopping my physical "breakdown" on the bike? Drinks etc.
Any of your heavyweight experiences appreciated.

Thanks!

You took on too much of a ride.

Your legs need 500 miles on them before you try a serious ride.

Ride as much as you can, Then rest.
I started with a 5 mile ride plan. Ride 5 mi, rest ,ride another 5 mi, until I did 50 miles one day.


6FT here and ride a 60cm

That's a nice ride! I've got no experience with the Roubaix, but lot's of folks swear by them. That being said, when I bought a road bike about 18 months ago the shop owner convinced me to go with a smaller frame than I thought I needed. I haven't had any complaints, after nearly 3,000 miles. (I'm 6'1" and he put me on a 56cm frame).

As for training, check out the UMCA (http://www.ultracycling.com/training/training.html) website. I agree with 10 Wheels, too. There's a BIG difference between doing 13 miles on a MUP and doing 25 on hilly streets.

If you continue to try to push too hard too fast you will injure yourself, and go backwards. Take your time, ride within your ability and you will get stronger quicker than you might think.

Fellow I ride with is about your size, has an Allez and it seems to hold up well for him. I would think the only item that may concern you are how tough the wheels are.

I agree. Give yourself one year of consistent riding before tackling back-to-back centuries.

As for the fit of the bike: we'd have to really see a picture of you on it. 'Til then, I'll defer to the LBS guy.

I absolutely agree with the guy at your local bike shop. That is one awesome ride! This category of bike is perfect for long distance road rides. I did the 200 mile STP in one day. I didn't train nearly enough (in fact my longest training ride prior to the day of the ride was 70 miles.) I accomplished the ride on a similar bicycle - Cannondale Synapse - it competes directly with the Specialized Roubaix and has similar geometry. This type of bike is a joy to ride. It's built for comfort - all-day on the bike type of riding. I could not be happier with this type of bicycle. I'm about 225 lbs and my Synapse came with a wheel set that was 24 spokes in the back and 20 in the front - no problems at all. However, at 315 you may need a bit stronger wheel - and the bike that you are looking at has them - 32 spokes in the back and 24 spokes in the front.

You will notice a HUGE difference in the distance that you will be able to ride vs. your mountain bike. The Roubaix will be much lighter. Lots less rolling resistance in the wheels. And more of your power will be directly transferred to the back wheel resulting in much greater efficiency. I have no doubt that you can do the STP over two days. As far as nutrition for the STP - my ride was 90 percent fueled by a drink mix called "perpetuem." This drink contains a mix of carbohydrates, protein, and fats. I averaged drinking one bottle per hour until the last 3 hours of the ride where I kicked it up to 2 bottles an hour when the temperatures reached into the 90's (2008 ride.) I carried some jerky with me and picked up a few boiled potatoes at one of the rest stops at the 120 mile mark. My nutrition was a little more complicated by my diabetes but none the less, I found this nutrition plan worked well for me. There are rest stops along the way with a variety of foods (nutrition bars, fruit, PBJ sandwiches) but eating these foods ended my prior attempt at completing the STP (they caused stomach upset and nausea.)

Good luck with your training. You can do it. And that bike! Whew! I fully endorse your local bike shop's recommendation.

It will get easier. I'm new to cycling but as a personal trainer I'm in decent shape at 6'3" 245 (closer to 255 after getting back from vacation!) My 2nd week on my bike I tackled a 25 mile ride in about 2 hours, not a very hilly ride but a windy ride and it gave my legs a solid working out. I applaud you for taking on this task but also warn you, don't bite off more than you can chew. I think you will find a HUGE improvement in efficency with a new road bike over your ancient Mtn bike. That frame sounds a bit small for you but depending on your proportions it could be fine, just make sure he isn't trying to simply sell you that size because thats what he has in stock. Make sure you get a 3rd ring up front, the link you sent us shows 2. Big guys like us can use that granny gear to take on those hills.

Keep up the good work!

The Roubaix Elite comes with a compact double option and triple option. The triple will give you a wider range of gears (good for climbing hills) but there is some overlap with 3 chain rings. I have the compact double drive train on my bicycle. But I swapped out the cassette on the back from a 12-25 to a 12-27 so that I could have an easier gear for climbing brutal hills. There are only a few challenging hills on the STP - one near Puyallup at about 45 miles, one near Vader at about 120 miles (that would most likely be on the second day of a 2-day STP ride) and then a few short hills once you get into Portland. This is not a ride that is considered to have much climbing.

If you are starting out, maybe the triple would give you more confidence. However, I can't say that I have felt limited by my compact double. And who knows, maybe you'll get winds coming out of the north on the STP - the wind at your back is very helpful!

Also, learn to ride with clipless pedals if you don't already ride them. They will also enhance your efficiency on the bike.

There is some good advice here, but the biggest gain is going to come from losing weight. At your weight you are always going to have problems with hills. Riding alone isn't going to be enough to lose weight. Concentrate on eating less, and eating healthier. Keep riding and the miles will get easier. Every day try to get a little further up the hill and walk less.

I'm going to step out and disagree with the crowd here. I think you just radically increased your mileage capacity. Congratulations! Try that ride again as soon as your butt stops hurting. Budget lots of time, take food and much more water, and be amazed at how much you have improved.

I can't add anything of substance to the comments above about the Roubaix, so I won't add anything not of substance.

I hope you are carrying a flat kit, a phone, and cash.

You are awesome! Go! Go! Go!

I'm going to step out and disagree with the crowd here. I think you just radically increased your mileage capacity. Congratulations! Try that ride again as soon as your butt stops hurting. Budget lots of time, take food and much more water, and be amazed at how much you have improved.

I can't add anything of substance to the comments above about the Roubaix, so I won't add anything not of substance.

I hope you are carrying a flat kit, a phone, and cash.

You are awesome! Go! Go! Go!

Ditto this. I wouldn't have recommended you jump from 6 to 25 like that, but now that you've done 25, you can do it again - only better.

As for the 200 mile/two day event, you will need to train hard for it. That's a bit less then ten times your daily mileage. You have some work to do. :-)

I started at about 5 miles a day and gradually increased to where I was at 20 miles. I actually was easy, but would never have been at the start so I understand what you are feeling.

As far as bike fit goes, I agree with your LBS. I just purchased the Specialize Secteur Elite in 56 inches. Basically the same as the Roubaix, but in Aluminum instead of Carbon. I am 6 feet tall as well. The guy at the LBS told me 56 and I said at least a 58. He stated the relaxed geometry and more upright position would make me comfortable. I sat on the bike and it was amazing! I never would have thought it would fit so nicely. My seat is pretty high, but not above the bars. The salesman is a bit taller than me and he rides a 56cm Roubaix.

Keep plugging away, the body has an amazing ability to adapt.

I agree with most posts above, but I would try to ride a 58 and 56 bikes if you can before you commit. I am 6" and ride 58-60 cm frames. I prefer larger frames(59-60) for the more comfortable position for long rides(100 miles and above) and smaller(58) for quick fast, low position to go fast but not very long rides(up to 130 miles).

I would be more concerned about the strength of the bike frame and wheels at your weight. I would look into custom 36-40 spoke touring wheels for reliability.
There was an article in last year Bicycling magazine about this guy:

http://istanbultea.typepad.com/

Strongly recommend reading it.

Thank you all so much for your words of encouragement. I truly appreciate them. My muscles are noticeably better today but there is still a dull ache all over. I intend heading out this afternoon and having a go at a 6-9 mile "confidence booster" to get me back in the saddle.

As for the LBS and the 56cm bike. As a poster also stated, the LBS believes that the 56cm is going to make me sit higher in the saddle and take some of the weight off my numbing arms. If I mate the 56cm with the mentioned brooks saddle, Im hoping I will have a much more comfortable ride than my MTB.

I too was skeptical at the 56cm frame yet when I checked with the LBS he also had 58's in stock and ready to go. So I believe he genuinely thinks I need a 56cm. He had me up on a stand and measured the 30 degree knee angle and everything - super nice guy.

I also asked about the bikes strength for a person my size - he stated the exact same points as you guys, the frame will be just fine but eventually the wheels will give and a stronger pair will be needed. That kind of honesty is appreciated. I dont want to hear everything will be fine and find the bike falls apart unexpectantly. I prefer knowing what Im getting into. Im over 300lb - I expect SOME issues with the bike strength.

Im hoping to get back to the LBS today or tomorrow and may order the triple - its the same price but I would have to wait a week.

Overall, I know its "not about the bike" - its about me. I have enough logic to understand that the new bike is merely a better tool to allow me to get to where I want to be. I need to lose weight - I have cut the candy out (almost) completely and stocked the house with so much fruit that its a race to eat it all before it rots - and I hate to waste $, so theres the incentive. ;-)

Again, thanks to all of you, I think my 25 mile ride was a blessing in disguise. It displayed just how far away I am from fitness/bike to at least have a go at the STP. I literally had nothing left at around mile 17 - nothing! An example where my head is that at around mile 15 I thought a Starbucks butter croissant would help me along - I stuffed it in and almost puked. You live and learn.

I still will be taking a crack at the STP in July - Portland or bust... ;-)

Please keep the suggestions coming - I appreciate all of them...

Congrats on the 25 mile ride! Glad you made it and will try it again! Yeah...big kudos to you on that.

The bike sizing/model discussion's interesting. I'm 5'7", and was fitted on a 56cm Specialized Sequoia. My legs are really short, but my torso and arms are longish. There's nothing but a custom that would ever allow me to have 'stand over' height without throwing off the rest of the riding 'cockpit'.

And, being a Clyde with a not so great back, having the seat at or even slightly below the bar gives me an upright riding position that's comfortable for me.

I just need to remember to clip out early!

I'm around 295 lbs right now and 6 miles is tough. It's hilly, but still...

I wish you continued success and look forward to hearing your progress.

Right now you've got the time for the 10-weeks to 100-miles training plan (http://bicycling.about.com/od/trainingandfitness/a/century.htm).
Going from a painful 25 miles now to a back-to-back century weekend in 16 weeks is going to be rough. I'm not saying it can't be done; but here's the key element to work on after the 10-week buildup to 100 miles: Back to Back Distance.

Riding a century is the easy part. Getting up the next morning and riding another one is the tough part. Work on back to back rides once you've gotten your distance up to 70 miles; do a 50 on Saturday and 25 on Sunday. Start upping the second day distance to where you can do a 50/50 weekend or better. Then you'll really be prepared to finish strong.

Hey, don't get discouraged by the "it's going to be tough" or "it's going to be rough" comments. While these comments are true, they are true for nearly everyone. The STP, just because of the mileage, is difficult for nearly everyone that rides it. The exception might be for really fit racing teams that work together in a pace line... but still, I think it's gotta be tough for them too considering the pace that they are maintaining. This thing is no "walk in the park" for anyone. If it was going to be easy, you wouldn't be making the attempt. There is no shame in not finishing. The only shame is in not starting once you have committed.

I was you last year, albeit somewhat younger at 32. In February 2009, I weighed 350ish and something short of 8 miles on the Burke-Gilman just about killed me. By April, I was able to start bike commuting 8 miles each way (and more on the way home if I had time), in July I did STP. You can totally do this; it will be tough and you're going to have some gut check moments, but you can do it.

Best advice I got from my biking/commuting Yoda at work is "two days on, one day off." This is especially true after two long weekend ride days. Go for a long lunchtime brisk walk or jog on your "off" days to keep increasing your fitness and help with weight loss, but stay off the bike.

When doing two-day weekends, IMHO, the second day is about building tolerance to two long days. You don't need to kill yourself with two sick rides back to back. For example, one weekend for me was the fairly hilly (especially compared to STP) flying wheels metric century followed by a 30 mile cruise up around Mount Vernon (think flat).

FWIW, I'm not convinced you need a new bike or that much new bike. I did 2-day STP last year on my MTB equipped with wide road tires. Was very comfortable the whole way, felt great on Monday. Treated my self to a fancy bike in the off-season and am working on one-day STP and a half-ironman this year. Also, maybe hybrid/touring? Something with some lower gears? If you're at 25 difficult miles now, I'm not sure I see you spending much of STP cranking in the big ring, even if it is relatively flat for much of the course. But who cares, it's not a race. You need a steed on which you're going to feel comfortable for two days.

I don't say what I say to be discouraging; only to make sure that people know what they're in for and prepare well. Granted, STP is one of the easiest back-to-back / double courses out there, with under 3000' of elevation for the entire route. But I'd hate to see someone lose interest in distance cycling after a bad experience from lack of preparation.
Proper ride prep assures that not only will you finish, but you'll finish strong; not just cross the finish line, hobble to a park bench and curse your bike for existing.
I've got a friend who rarely does more than a century ride any more after riding Paris-Brest-Paris in 2007 (750mi with a 90 hour time limit.) He pretty much ruined himself to long saddle times with that ride.

When working your way up through the 10-week training (or whatever program you decide upon), here are the big things to work on aside from just the mileage.
- Nutrition and hydration. Certain foods will not agree with some people. Food you find agreeable on a 50 mile ride might seem horrible after riding 80 miles. Same with hydration; at 80 miles a Pepsi may sound surprisingly good while a Gatorade might turn your stomach. When I did STP as a 1 day, I tried it on Clif Bars and Accelerade/Gels just like I did for a 200k. By 12 hours into the ride, the very thought of another bar or gel made me queasy. Strangely enough, I bring salami and cheddar sandwiches on wheat bread when I ride 300+ kilometers now, and I'm fine with eating that all day long.
- Electrolyte replacement. There's plenty of it available on the route. NUUN and Hammer products are all over the place. NUUN tabs in your water bottles, and a few Endurolyte tablets per hour if you're prone to sweating (like me). There's lots of open sun on the route, and when it gets hot, it gets really hot! Just water or Gatorade won't cover the salt replacement, so keep up on the extra replacements. Another good one (for salt and fat) is potato chips. I can't think of a long ride I've done in the past year without having a snack size sack of chips with my lunch.
- Bike fit. Really get everything dialed in before the ride. Make sure nothing hurts on a 50 - 75 mile ride... If it hurts at 50 miles, it will be more painful at 100 miles, and likely intolerable at 200 miles. Saddle, shorts, gloves and shoes are easy to change out to improve comfort. And remember for a back-to-back ride to bring spare shorts, socks and a clean jersey for the second day!

Thanks again for all your comments.

UPDATE:

So I went over to the LBS and test drove the entry-level of the model. Its was awesome - like glass. I love the brake/shifter integration for changing gears and it was so light. I rode it a couple of miles along the local bike path.

When I got back to the shop I ordered the "comp" version. Identical to this one:

http://www.artscyclery.com/descpage-SP0RXCW.html

However, the LBS recommended I switch the Shimano 105 groupset and go with this groupset.Its on the latest spec bike for the 2010 models all for the same price. He said he will switch it out if i really want the tested 105.

http://www.bicycle.net/2009/product-review-sram-rival-groupset

I went against the triple because the bike has a 10-speed cassette on the back and two on the front that are "compact" - apparently in-between road and MTB teething. When I rode it the easiest gear had me spinning with hardly any pressure to push down upon. Again, he will switch it out if I really need the triple at a later date.

I love the fit of the bike and I ordered a 56 as a 58 had me stretching in the shop and that leads to my numb arms issue.

I realize that a couple of miles test ride is no true test but the bike flew - it felt akin to running in running shoes versus diving boots.

Hoping to pick it up Saturday - I will post pics - Thanks all!

Coupla thoughts...

1) I think a nice bike makes a world of difference. You wouldn't think that 3 pounds off a 22 pound bike frame would make as much difference as 10# off a 250+ person but frankly, I think it does. This really depends on your current bike.

2) Congratulations on signing yourself up for an aggressive goal. I've been meaning to ride a century for years, never done it. I've been on plenty of 50-60 mile training rides but there's a gap between "intent" and "accomplishment". I hope you close your gap.

3) I don't think anybody would call 25 miles a long ride, but 4 hours of constant physical exertion is a lot obviously. Besides the normal water, you may wish to bring some sort of snacks (bananas are fine) and maybe even something like some watered down gatorade.

4) Rest days are maybe more important than exercise days, don't ride every day. Come up with a weekly plan that includes longer days, faster days & rest days so that you don't wear yourself out.

Best of luck to you - I'm just getting back on my bike after 7 years of inactivity, 40 extra pounds I don't need, 3 foot surgeries, 2 knee surgeries, some screws, a plate... etc. So really, we're in the same general boat and it motivates me to see YOU motivated.

I went against the triple because the bike has a 10-speed cassette on the back and two on the front that are "compact" - apparently in-between road and MTB teething. When I rode it the easiest gear had me spinning with hardly any pressure to push down upon. Again, he will switch it out if I really need the triple at a later date.

The compact crankset gives you about 95% of the range that a road triple has, without the duplication in "overlap gears" (combinations which are nearly the same ratio). If you find that you're having problems with the hills, I suggest changing the rear setup on the bike, not the front. Cranks are typically more expensive to change out, and a triple can be finicky to adjust. Assuming a 34/27 gear combination on the compact crank and stock cassette, you will have a low gear with 33.7 inches. Changing to a triple will reduce that ratio to 29.7 gear inches, and you could drop it even lower (to 28.4 inches) by having your LBS put an 11-32 cassette and mtn derailleur on. You would have a similar 11-28t range, plus the option of the 32t cog for a "bail-out gear" on the really steep stuff.

Just a quick cost example from 1 online retailer: A 105 triple is $290. An 11-32 10spd cassette is $135, and an SLX derailleur is $90. A $65 difference.

I agree with changing out the cassette on the rear to a 12-27 if you need a better climbing gear. My Cannondale came with a 12-25 I made the switch to a 12-27. However, I'm not going beyond that. I'm sure that there are hills that I have climbed early in a ride that I wouldn't be able to climb at the end of the ride. However, I'll walk the bike up when I can't pedal anymore. I'll spend my time on getting more fit rather than spend my money to make changes that require a new crank set or derailleur. But, the options are always there for those that want to make changes like that.

I figure the bicycle I already have is way beyond my abilities as a cyclist. But, I know that there are cyclists that are always trying to perfect their equipment. I figure I've already gone overboard on that (but more so on my commuting/touring bike than on my road bike.) The new equipment is nice. And it does help in keeping you excited about cycling. But... I think all of us recognize that most significant improvements in our performance come from riding... a lot!!

I agree with changing out the cassette on the rear to a 12-27 if you need a better climbing gear. My Cannondale came with a 12-25 I made the switch to a 12-27. However, I'm not going beyond that. I'm sure that there are hills that I have climbed early in a ride that I wouldn't be able to climb at the end of the ride. However, I'll walk the bike up when I can't pedal anymore. I'll spend my time on getting more fit rather than spend my money to make changes that require a new crank set or derailleur. But, the options are always there for those that want to make changes like that.

The Roubaix Elite Compact stocks with a 12 - 27 cassette, so the OP is already maximizing the climbing gears available for the stock equipment with a 34/27 combo. It's pretty low, but there are some gnarly steep climbs and some incredibly long climbs around here. Since the OP is talking about doing a back-to-back for STP, my suggestions on gearing are coming from my experience riding with the Seattle Int'l Randonneurs, who specialize in riding long distances with lots of climbing.
When I started riding with them, I was using a 36/48 compact crank with a 12 - 25 cassette. I promptly changed out for a 34t small ring up front, leaving the 48t ring rather than opting for the more traditional combo of 34/50. I'm not going to "spin out" a 48/12 combo on flat ground, no matter how hard I try.
Soon after, I swapped for an 11 - 32 cassette and a mountain derailleur. Plenty of riders in the club use traditional 39/52 cranks with 12 - 27 cassettes, but I'm a big dude and I need those tiny gears for climbing the hills.
Yes, the option is there to walk a hill you can't ride; but how far do you want to walk? Last year our 400k route had a 3 mile hill at >11% grade just before the 200k stop. I don't want to push my bike for 3 miles...

Keep riding, and you should have a pretty good idea before the ride of how it's going to work. I started out lighter than you, and am still improviing on distance and speed. It can be a slow process.

Thanks again for all your comments.

UPDATE:

So I went over to the LBS and test drove the entry-level of the model. Its was awesome - like glass. I love the brake/shifter integration for changing gears and it was so light. I rode it a couple of miles along the local bike path.

When I got back to the shop I ordered the "comp" version. Identical to this one:

http://www.artscyclery.com/descpage-SP0RXCW.html

However, the LBS recommended I switch the Shimano 105 groupset and go with this groupset.Its on the latest spec bike for the 2010 models all for the same price. He said he will switch it out if i really want the tested 105.

http://www.bicycle.net/2009/product-review-sram-rival-groupset

I went against the triple because the bike has a 10-speed cassette on the back and two on the front that are "compact" - apparently in-between road and MTB teething. When I rode it the easiest gear had me spinning with hardly any pressure to push down upon. Again, he will switch it out if I really need the triple at a later date.

I love the fit of the bike and I ordered a 56 as a 58 had me stretching in the shop and that leads to my numb arms issue.

I realize that a couple of miles test ride is no true test but the bike flew - it felt akin to running in running shoes versus diving boots.

Hoping to pick it up Saturday - I will post pics - Thanks all!

Congrats on getting the new bike.
I've been in your shoes, when I first started riding I could hardly ride around the block, I now go and do 20+ mile rides 4-5 nights a week on my 2010 Trek Pilot 2.1 (which has the shimano 105 group)
I'm at 270-275 lbs and the bike has held up great for the month that I've had it, no issues at all!
You are doing the right thing by buying a quality bike to start with, just make sure that your LBS true's and tensions your wheelset, and always check your spokes before you ride, this will save you a huge headache, and allow you to catch a problem before it starts.

Congrats on the goal, a 200 mile ride is a huge challenge, and I admire your desire!
However, just remember that rome wasn't built in a day, it takes time to build up strength and endurance, but keep riding, those will come, and the weight will drop.

Almost forgot the single most important thing you need to know about STP. Serious life and death stuff here.

Banana Bread in Vader. Don't miss it, don't buy only one slice. :-)

I am "training" for the 200 mile (over 2 days) Seattle to Portland...

I decided to try a 25 (round trip) mile ride to test my new "commute". As I accepted a new work position, the commute will take the place of my training for now...

Opinions please on:

Suitability of the linked bike? size, components etc
Ideas for my next step in training? boost confidence etc
Suggestions for stopping my physical "breakdown" on the bike? Drinks etc.
Any of your heavyweight experiences appreciated.

Thanks!

What a great response you got from so many who've been through the weight loss and the riding gains.

Here's a stab at a training plan for 16 weeks, from where you are now:

6 7 9 rest 7 12 7
7 8 10 rest 8 13 8
8 9 11 rest 9 16 9
9 10 12 rest 10 18 10
10 11 14 rest 11 20 11
11 12 16 rest 12 22 12
12 13 18 rest 14 24 14
13 15 21 rest 15 27 15
14 17 25 rest 17 30 17
16 25 25 rest 19 33 19
19 25 25 25 rest 36 22
25 25 25 25 rest 40 25
25 25 25 25 rest 44 29
25 25 25 25 rest 49 33
25 25 25 25 rest 54 37
25 25 25 25 rest 59 42

At the start, you'd be building stamina with one long weekend ride and a mid-week semi-long ride.

It might take a couple months to safely blend in the commute--first one day, then 2,3,4 days a week.

As the commute settles in, the second weekend ride becomes the semi-long ride. This would give you some back-to-back prep, but only after you're ready for it.

You have to listen to your body and work within your schedule. But, I think this is a reasonable representation of the kind of training you could put in without risking injury. It is probably enough to get you ready for back-to-back centuries.

Miles and weight loss will lead to gains. Nutrition while on the bike is a big factor, too--especially when you ride for more than an hour or two. You'll have to figure out what works for you. It's a combination of solid foods, Gatorade, water, and supplements, like Endurolyte, that needs to be altered as distance and intensity and temperature change.

You need roughly 250 or 300 calories an hour from this combination on long rides(not a 1200 calorie meal every 4 hours, but 300 every hour!), and you should start taking calories before you get hungry. Mistakes in nutrition could easily have been the biggest reason you felt so bad on your long ride attempt.

I hope you make your goal. A lot of people here, myself included, started right where you are and met similar goals. Commit, but keep it fun. Small but steady gains can take you a long way. Good luck!

The Roubaix Elite Compact stocks with a 12 - 27 cassette, so the OP is already maximizing the climbing gears available for the stock equipment with a 34/27 combo. It's pretty low, but there are some gnarly steep climbs and some incredibly long climbs around here. Since the OP is talking about doing a back-to-back for STP, my suggestions on gearing are coming from my experience riding with the Seattle Int'l Randonneurs, who specialize in riding long distances with lots of climbing.
When I started riding with them, I was using a 36/48 compact crank with a 12 - 25 cassette. I promptly changed out for a 34t small ring up front, leaving the 48t ring rather than opting for the more traditional combo of 34/50. I'm not going to "spin out" a 48/12 combo on flat ground, no matter how hard I try.
Soon after, I swapped for an 11 - 32 cassette and a mountain derailleur. Plenty of riders in the club use traditional 39/52 cranks with 12 - 27 cassettes, but I'm a big dude and I need those tiny gears for climbing the hills.
Yes, the option is there to walk a hill you can't ride; but how far do you want to walk? Last year our 400k route had a 3 mile hill at >11% grade just before the 200k stop. I don't want to push my bike for 3 miles...

Clifton... I'm not questioning you at all on the effectiveness of the gearing change. I know you are an excellent long distance rider and randonuer. I'm just saying that if the goal is the STP, I don't know if it is worth changing the cassette and derailleur. I didn't encounter any really long hills on the STP. The two most difficult - Puyallup and just before Vader? They aren't really long hills and I saw plenty of people walking their bikes up those hills. I agree, if a person is going to ride a lot of hills (I think the Seattle Rando folks try to find these hills on the routes that they cycle) then the change to the 11-32 or 11-34 would be worth it. Most of the bigger recreational riders that I know try to avoid hills (I include myself in that group.)

Clifton... I'm not questioning you at all on the effectiveness of the gearing change. I know you are an excellent long distance rider and randonuer. I'm just saying that if the goal is the STP, I don't know if it is worth changing the cassette and derailleur. I didn't encounter any really long hills on the STP. The two most difficult - Puyallup and just before Vader? They aren't really long hills and I saw plenty of people walking their bikes up those hills. I agree, if a person is going to ride a lot of hills (I think the Seattle Rando folks try to find these hills on the routes that they cycle) then the change to the 11-32 or 11-34 would be worth it. Most of the bigger recreational riders that I know try to avoid hills (I include myself in that group.)

Thank you for the compliment. And you are correct; I don't suggest dropping money into changing out a drivetrain just for STP. "The Hill" out of Puyallup is the longest climb on the route, and it's barely a mile long at less than 6% grade. The worst hill on the course is that quarter-mile steep climb coming off Rt. 30 in Oregon to get into downtown Portland at mile 195-ish.

Let me clarify my reason on gearing choices: The club I ride with (Seattle Int'l Randonneurs) intentionally picks the routes and roads which most riders in the area avoid, or we take what most people would call a 3 day tour (Like the Courage Classic 3-Pass) and turn it into a single day event.
While my gearing selections are effective for climbing lots of hills, most recreational riders won't need that sort of overkill. For the average 7% - 8% grades over 0.5 - 0.75 miles on a typical club ride in the Seattle area, a 34/50 compact with a 12 - 27 cassette is fine.
For STP, even a relatively new rider can get away with a standard double (39/52) and a tight 12 - 25 cassette with minimal problems on the hills. The real challenge of STP isn't the course itself; it's the distance. Once you know what and how much to eat/drink on a long ride, the STP is an easy ride.

Sometimes I forget myself, and assume that everyone wants to ride Squawk Mtn and Zoo Hill just for fun.

OP-
While you might see a lot of differing opinions on gearing choices here, you need to recognize that your knees are likely not in their best shape due to your weight. That will change as you lose weight, but you seriously do not want to have to "mash" your way up a hill with your knees screaming at you to stop. I ride a triple, and my smallest gear is 30-32. Now there are some respectable grades here, but in order to protect my knees (im 180 lbs and i have a genetic deformity that affects my knees) I have to spin up, not mash up or I would be a cripple. I will probably eventually swap out my front rings since I never use the 50t ring, but I think I will never have the ability to use a non mtb derailleur. If I try to ride up a hill at too high a gear, my knees complain long before my lungs or legs do.
Something to keep in mind. Knee pain is a terrible thing to have on a bike.

Thanks all for your comments and advice. I intend cycling to the LBS tomorrow (about 9 mile) and checking on the status of my new ride. Apparently its been delayed a couple of business day which is kinda a pain as I had a nice test ride planned for Sunday. However, I will pick up some energy type powder to add to my water bottle. If I accompany that with a clif bar type snack I am hoping I wont struggle as much.

I checked out the bicycle aspects of my new job and apparently there are showers for me and a cage area for bike storage. Im psyched to try and cycle in at least twice a week but I need a week to be approved for storage passkey etc...

LBS has a sale tomorrow - I will treat myself to a shirt or something seeing as I have to wait a few more days for "Christmas"..... ;-)

Another thing to bear in mind is that if you want to lose weight, you need to have a caloric deficit (i.e. expend more than you take in). It is far easier to create that deficit at your table than on your bike.

When you start biking lots, you will want to eat lots. Resist the urge. You could actually wind up GAINING weight.

Good luck to you!

Pubb

I agree with that, but.... on the other hand, when you're first starting you probably need to augment your calories until your body gets used to the extra expenditures of energy. The more you stick with just water and not extra carbs, though, the better off you'll be. If you can get to the point where you are riding to work the majority of the time, the 200 mile mile ride is a real possibility, especially if you can do extra training on weekends.

You're making a positive step toward a healthier lifestyle; that puts you far ahead of the vast majority of Americans.

25 miles non stop? that is serious for a beginer!

it's important to know your limit, keep pushing it, but only take baby steps

Another thing to bear in mind is that if you want to lose weight, you need to have a caloric deficit (i.e. expend more than you take in). It is far easier to create that deficit at your table than on your bike.

When you start biking lots, you will want to eat lots. Resist the urge. You could actually wind up GAINING weight.

Good luck to you!

Pubb

+1 You aren't burning that many calories riding. Figure on 40-50 calories a mile. When you first start out, you aren't able to ride enough to burn a significant number of calories. You have to watch what you eat.

+2 ;-)

I started my quest in January and figured, if Im exercising everyday I should be able to eat as "normal" and slowly lose weight - wrong! After 6 weeks or so I still weighed my starting weight of 315lb. So two weeks ago I (almost) completely cut out the candy and almost all the bread. I jumped on the scale this morning - 308lb ! How Id love to break into the '299lbs' by April ;-)

For me , the interesting thing is that previously I have tried exercise regimes and given up after a few weeks of zero weight loss. This time around there is a dual motive - to lose weight but also the fact I am signed up for the STP. I dont want to look a total fool when the day comes to hit the start line with family members - this has kept the motivation high for me even when not losing weight. Therefore, the STP has already been a positive venture for me.

Did a 10 mile ride to the LBS. My new rides delivery is delayed until mid-week - thats OK - it spreads out the anticipation...

Thanks all, magohn

I picked up the Roubaix last night (Tuesday) and counted the minutes away today while at work as I itched to give it a go. The LBS spent over an hour fitting the frame to me and was very patient to all my questions.

I finally arrived home tonight and decided to test the bike out on my usual 6mile "training" route for workdays. Normally the route takes me 34-35 minutes.

WOW - leaving our driveway the first obstacle is a short but steep hill that leads to quieter roads. The bike literally slid up the hill with little effort when compared to my MTB - it was a dream. I realize the "excitement" factor plays into a maiden ride but I have ridden this route so many times that I know exactly how my legs feel on each inch of the route - today was totally different AND it was windy.

My only negative experience is that the SRAM Rival front derailleur does not seem to be working correctly. I can push the "double tap" lever all the way over and the front derailleur moves but doesnt click into place. The rear setup is perfect.

I think I will wait till Saturday and ride down to the LBS and see if they can figure it out - the lever has a noticable louder click than the rear lever. Any thoughts?

All in all though - Im thrilled!

Any thoughts?


I think we need pictures.

Congrats on the new bike. I'm sure your LBS will be able to get your front shifter working correctly - it probably just needs to be adjusted.

I think we need pictures.



+1. Photos are required.

Very cool on the new bike - very cool on the goal. Goals are good.

How is the riding going?

Congrats on the new bike! I'm thinking about getting myself a Roubaix as well. Keep with it!!

I'm not familiar with the SRAM shifters. However, I had a similar problem with my Shimano's when they were new. A bit of lube in the right spot (I'll leave it to the LBS to show you) and the shifter was working smoothly without the loud click. A little bit of adjustment was needed after the first 50 or so miles due to the cables stretching a bit and it's been smooth sailing since.

I just was sure the experience riding the Roubaix was going to be so different than your mountain bike. A much more efficient transfer of power to the rear wheel, the difference in weight of the bike, and the difference in the rolling resistance of the tires make a noticable difference. Good times are ahead!!

I just was sure the experience riding the Roubaix was going to be so different than your mountain bike. A much more efficient transfer of power to the rear wheel, the difference in weight of the bike, and the difference in the rolling resistance of the tires make a noticable difference. Good times are ahead!!


It's probably much more comfortable too! I've been on a Roubaix and I fully intend to get one for myself in the very near future...it's a very nice bike.

It's probably much more comfortable too! I've been on a Roubaix and I fully intend to get one for myself in the very near future...it's a very nice bike.

Yep, I liked the Roubaix myself. I didn't buy one. However, I bought a cannondale synapse which is similar geometry to the Roubaix. There are others that are made for "all day" comfort but are still high performance bikes. Another that comes to mind is the Felt Z-series. I wouldn't be surprised if Trek and Giant have bikes that compete in this category... I just don't know what they are.

Thanks for all your kind word. Just got back from another 6mile/25min (good time for me) ride. The Roubaix is a completely different animal to my MTB. As the LBS put me on a 56 and also used a raised HB stem - I can almost "let go" of the handlebars as all of my weight is sitting at my butt. My arms would go numb within 5 mile on the MTB because I was stretching so far. I just fitted a Protege 9. wireless comp. I intend testing it out tomorrow. Here are a few pics...Please ignore the "get you home" pedals - I intend buying shoes/pedals after my Credit Card gets its breath back - :)


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+2 ;-)

I started my quest in January and figured, if Im exercising everyday I should be able to eat as "normal" and slowly lose weight - wrong! After 6 weeks or so I still weighed my starting weight of 315lb. So two weeks ago I (almost) completely cut out the candy and almost all the bread. I jumped on the scale this morning - 308lb ! How Id love to break into the '299lbs' by April ;-)

True That... By cutting flour and sugar I have gone down from 260ish to 222.2 since the beginning of the year. That's without adding much more exercise than I normally get. I picked up a bike last weekend, and had the best weigh loss week since January this week. I think it is as much because it limits that mindless thinking. I also give myself Fridays to have a treat if I hit my 2 lbs a week goal (funny thing is I rarely have a treat, but knowing that I can if I want is enough to get me though the cravings during the week).

Update: Rode down to the LBS and asked about the front derailleur issue. Turns out I was not fully shifting the lever. Initially, I was a little hesitant to push the lever any further over than I was but sure enough, a full push and the front derailleur clicked onto the larger cog instantly. I rode home going up and down all the gears and it was perfect. I just have to push over a little more than I expected - I was paranoid about snapping something. :)

P.S. The ride to the LBS and back was 19.5 miles (a long distance for me) - I rode the circuit at a constant 11 mph and that includes a 2.5 mile CLIMB home. Love this bike!

P.P.S Oh- and I didnt stop on the 2.5 mile hill once! Im quite proud of myself. :)

That's a good looking bike! I'm glad you're enjoying it and getting in the miles. Sounds like STP is going to be well within your grasp.

(side note: Have the LBS remove the dork-disc. There's no reason for that big black pie-plate in back if your derailleur is adjusted properly.)