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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 04-07-12, 01:59 PM   #1
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Is there some kind of rule for building up your range on a bike? Like there is for

running? I seem to recall a rule of thumb where you extend yourself 10% a week or something like that.

Well, I just blasted right past that and my legs are paying the price. I've done 43 miles recently and thought it would be boring to do the same route, so I came back a different way. Really different. 30 more miles different.

I don't think I ate enough and I definitely didn't drink enough and my legs are en fuego right now. I think I even undid all the good my chiropractor did yesterday, my neck's stiff, I have a headache, my shoulders are sore and did I mention my legs?

I guess that means I'm not quite ready to do 100 yet.

Interestingly, I had plenty of gas in the tank until about 5 miles from home, and then about 1 miles from home I think I experienced the dreaded bonk. I had to walk up that last hill to get to my house.

There were roughly 42,000 bikers out today down by the beach, it was a gorgeous day.

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Old 04-07-12, 02:50 PM   #2
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Besides the ramp, on a century I eat something at about mile 65 (before I fade and normal for me to feel this way at this point). For 10 miles or so I control my pace and effort. Then I recover at about mile 75 feeling like a new man, sprinting at mile 95

I bet if you ate something solid 3/4 into your max distance, you'd feel great at the end.

I love a turkey sandwich if I can get my hands on one during a ride.
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Old 04-07-12, 03:26 PM   #3
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I imagine you're right and oh man, a turkey sammich sounds great RIGHT NOW! All I ate all day (until after the ride) was a pair of clif bars and 2 gel things. Without those I'm sure I would have quit at 40 miles.

My legs felt pretty tired the second half but honestly, except for dealing with the head wind on SART going north, they were still moving me along at a nice clip. I probably started way too hard too but I have this mental failure that requires me to catch up to people in front of me.

Well, live and learn. Saw a dude riding down PCH with a banana in his jersey pocket. I was tempted to swipe it as I rode by. I could have stopped in any number of convenience stores or gas stations too. Oh well.
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Old 04-07-12, 03:39 PM   #4
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May want consider electrolyte issues. I would wager they played a part in your ordeal
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Old 04-07-12, 03:50 PM   #5
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Could be - I think I went through 3 bottles of gatorade today but I wouldn't have minded a few more. I think I'm going to look into salt tablets too, I had a near cramp in my quad that would have been ugly. It wasn't particularly hot but it was windy and dry...
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Old 04-07-12, 05:12 PM   #6
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10% is a pretty good rule in cycling, as well. And, if your goal is a century you really only need to be training to about 80% of that. Although, it certainly doesn't hurt to be riding centuries in prep. Up to about two weeks preceeding.

With regard to eating: I go for more frequent, small snacks. I start with more complex carbs early in the ride (granola bar) 0-40k, have a piece of fruit (banana) 40-75k, move onto something sweet (snickers) 75-120k and finish with simple sugars (jellies)120-150k.

If available I'll drink both simple water and an electrolyte drink for the first 1/2-2/3rds. Then it's plain water to the finish.
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Old 04-07-12, 09:27 PM   #7
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You ate multiple gels and drank 3 gator aides on this ride? What was the total elapsed time. That's a ton of calories and seemingly plenty of electrolytes
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Old 04-07-12, 11:14 PM   #8
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Not sure of the calories in a cliff bar. But, alot the gels are only around 100 each. Did you have any breakfast before the ride? Or, was that the cliff bars? Mrs Fred and I have both come to prefer oatmeal as our pre-ride breakfast. For some reason it has better long term, stick to ribs, energy than a lot of other optoins of similiar caloric content.

40 to 73 miles is a pretty big jump. If 10% increases in length for your long ride seem too small, try 10 mile increments.
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Old 04-07-12, 11:34 PM   #9
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I just had a clif bar - I think they're around 240 calories. Usually I have a little pouch of Quaker Oatmeal. I had a second clif bar during the ride (first two hours) and then the two power bar gels (which were quite tasty) but that's it and I think that was insufficient.

I'll have to limit the increase next time, go for 83.
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Old 04-08-12, 01:48 PM   #10
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When I started riding again, I increased my mileage by 10% every week. Worked great for me. These were relatively flat miles.
I'm still learning how to figure out how much elevation gain is too much in one go. Depends so much on where in the ride the hill(s) come, and their type, and if I've managed to pace myself adequately.

I like plain oatmeal in the morning. Then I usually eat a banana before setting out, and sometimes some turkey jerky.
I usually ride in the mornings.

On a ride, I often have Kind bars (fruit and nut) and/or pieces of orange. And sometimes more jerky, depending on how I feel and what I am craving.

I have just started trying out Cliff shot blox. I think they will be a good addition to my rides. I don't like the packets of gel - too much like eating bizarre frosting.

I use Nuun tablets in every third bottle of water.
So far that's been working for me on rides up to 60 relatively flat miles and rolling hill rides up to 30.

On a recent difficult ride I kept getting hungry and out of energy and have since decided that there is a limit to how many Kind bars (ie: fibre) I want to eat in one day! Yeah. I know. Too Much Information.
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Old 04-08-12, 03:49 PM   #11
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It would be wise to eat oatmeal, and about 6 egg whites for breakfast. That will keep you full for a while, and it keeps your blood sugar level. That turkey sandwich the poster above mentioned is perfect.
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Old 04-08-12, 04:07 PM   #12
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It would be wise to eat oatmeal, and about 6 egg whites for breakfast. That will keep you full for a while, and it keeps your blood sugar level. That turkey sandwich the poster above mentioned is perfect.
I eat a big breakfast, then on the ride I eat a banana, some fig newtons, couple bottles of gatorade then straight water on this ride. I don't have tummy room for gels, powerbars and that kind stuff on this ride.

At mile 55, they serve sandwiches. Done it four times and every time I've done it, that turkey sandwich was the greatest thing in the world.

Just the right thing for that last climb to the top.



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Old 04-08-12, 04:28 PM   #13
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That's...... way too much climbing.

vesteroid, total time was about 4 and a quarter hours in the saddle: http://app.strava.com/activities/6355046
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Old 04-09-12, 07:19 AM   #14
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For me the limiting factor is always saddle comfort. If you can get that far and it's only your legs that are tired, buy another one of whatever saddle you have on that bike and keep it in reserve - it's obviously perfect for you.
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Old 04-09-12, 10:20 AM   #15
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For me the limiting factor is always saddle comfort. If you can get that far and it's only your legs that are tired, buy another one of whatever saddle you have on that bike and keep it in reserve - it's obviously perfect for you.
Absolutely, you hit the nail on the head!
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Old 04-09-12, 10:27 AM   #16
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FYI, when you're bonking, fresh berries and Carl Sagan books are especially nice.
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Old 04-09-12, 11:32 AM   #17
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I noticed about 3 things when I started going for range:
I tend to watch my trip computer a lot
I didn't drink enough water
My neck got stiff.

So, every time I ticked over to an even number of miles, I:
Drank a bunch of water
Looked off to the right and left to stretch my neck muscles.
Eat every 10 miles.

Your mileage *will* vary, but I'd suggest those aren't bad starting points.
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