Bike Forums - how do you increase distance?

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Quote:

Originally Posted by FBinNY (Post 16965248)

Long is whatever it means to the individual involves. There are people who think about 5 miles the same way some think about 50 or a hundred or more. But in a general sense, I'd say anything that takes more than 2 hours is long for most non-cyclists. (unless they're fit or do other sports)

Precisely!

Some people on the clyde's forum make heroic efforts to get a couple miles, at first. Every bit of progress is something to be celebrated.

TO get the OP's question.

I would you're normal weekly total is doable on similar terrain if they're smart about it and willing to accept some discomfort as a one time effort. Day after day riding is not to be underestimated, fatigue build up. If he feels good at the end of the week, he's doing well.

Some tips:

Make sure you and your equipment is comfortable,
You have the ability to fix minor things.
Lots of fluid
plenty of carbs little bits over time.
get off the saddle every once in a while
patience and breaks, it's not a race...
preserve energy, don't sprint or exert yourself once over target speed.
switch up hand positions and cadence...

I tend to make the same mistakes, I drink a lot, but sweat far more. I blow out on hills then I'm spent. I eat too infrequently. breaks are too long. Oh, and I forget things and am terrible at navigation... I'm sure I make more mistakes, but eventually I get home. (so I carry lights, cause well never know when I'll be out after dark.)

Change the computer from miles to kilometers.

I have a 9 mile each way commute. The way I built up stamina was by going on longer rides on the weekend. THAT made a big difference. For me, 20 miles in a single ride was a good starting point. If you want to do it gradually, you can just add a stretch of there and back from work in a direction not toward home. Start out by adding 3 miles and see how that feels. But the longer weekend rides are key.

Quote:

Originally Posted by FBinNY (Post 16965248)

cycling at a modest pace takes no more energy expenditure than walking. while there are certainly people who cannot walk 2 hours i think most would agree that this is not some herculean task.

Quote:

Originally Posted by e0richt (Post 16963706)

hi,
I know this might be a stupid question... but I have read a few of you have different routes (which have different distances). Is there a way you would recommend increasing distance to "hurdle" an alternate route / distance?

As a decades long, year-round, and goal-oriented cycling commuter and occasional centurian, here's my strategy:

Quote:

Originally Posted by Jim from Boston (Post 16377037)

I do a ten week century training program that I saw published in BICYCLING MAGAZINE years ago. There are two variations, called "Easy Century Training," or "With Strength to Spare." I do the latter one, and it is about the most time I can spare to train. Fortunately I cycle commute, so that's where I do it by lengthening my usual 14 mile one way distance (Commuter Rail home with bike). I find that the schedule motivates me to keep up, and it's very satisfying to plug the data into my Excel spreadsheet and watch the charts expand. My modification of the plan is to make Sunday my rest day, and Saturday is my long ride / Century day.

Code:

WITH  STRENGTH TO SPARE:

Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.        Sun.        Weekly

Easy*        Pace*        Brisk*                Pace*        Pace*        Pace*        Mileage

10        12        14        Off        12        40        15        103

10        13        15        Off        13        44        17        112

10        15        15        Off        15        48        18        123

11        16        19        Off        16        53        20        135

12        18        20        Off        18        59        22        149

13        19        23        Off        19        64        24        162

14        20        25        Off        20        71        27        177

16        20        27        Off        20        75        27        177

17        20        30        Off        20        75        32        194

19        20        30        Off        10        5 Easy        Century        184

                                                        

                                                        1,516



EASY CENTURY TRAINING:

Week        Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.        Sun.        Weekly

        Easy*        Pace*        Brisk*                Pace*        Pace*        Pace*        Mileage

1        6        10        12        Off        10        30        9        77

2        7        11        13        Off        11        34        10        86

3        8        13        15        Off        13        38        11        98

4        8        14        17        Off        14        42        13        108

5        9        15        19        Off        15        47        14        119

6        11        15        21        Off        15        53        16        131

7        12        15        24        Off        15        59        18        143

8        13        15        25        Off        15        65        20        153

9        15        15        25        Off        15        65        20        155

Cent Week        15        15        25        Off        10        5 Easy        Century        170

Due to vagaries of New England weather, I usually begin in April, for the first Century in July…I usually retrench down to about week six through late July and August, and ramp up in September for a second late September local annual charity ride …Then I gradually taper down and by November I slog my way through winter with my minimal 14 mile commute (as daily as possible) until April again.

Quote:

Originally Posted by FBinNY (Post 16964273)

I stand by the "Myth". You can get faster, and build strength, but distance and time require some getting used to. Otherwise, regardless of how fast or strong you are, saddle time and other factors will kick in...

I call it "pounding the perineum." :(

Quote:

Originally Posted by Null66 (Post 16965162)

...I'm a huge fan of intensity, and intervals even. But there is no replacement for seat time.

From this thread, Mixing HIIT & conventional exercise regime:

Quote:

Originally Posted by Jim from Boston (Post 16411476)

…My commute is really my only chance to train. I had long rejected the idea of intervals because getting on the Road early is a challenge itself, and I didn't want to lose my enthusiasm by punishing myself too much….

Intervals on the road during a defined commute are more variable than what one can do on a trainer. I have quickly learned that I must watch out for traffic and not pay too much attention to the stopwatch on my cycle computer. Sometimes the stopwatch times out during an interval and I have to reset. Often the terrain is out of synch with the interval, e.g. downhills on the intensity interval, uphill on the rest interval, with stoplights interspersed.

… I just use “Rating of Perceived Exertion” (RPE) as my monitor…

I do find that as I warm up, though my RPE remains pretty constant, I ride higher gears and speeds. I finish feeling strong. even on rides to 60 or more miles; but I have no power meter to quantify.

I can't think of an answer that isn't smart-assy. I increase distance by riding farther. If you ride 20 miles every day and are used to it, 30 miles isn't going to affect you at all. I ride about 25 to 30 miles a day, and once in a while I ride 75. I don't prepare for it at all, just riding 25 miles a day is good enough preparation.

Unless the 4-5 mile commute you currently do is completely exhausting you, then 12-15 should be no big deal. Just keep riding. Bring some water or whatever, maybe a snack. Starting from scratch is one thing. Starting from riding consistently is another. You don't say how many days a week you commute, but if it is more than one or two, you should be able to ride quite a bit further.

Obviously pace yourself. Don't try to maintain 20+mph the entire time, just ride at a comfortable pace. You should be able to carry on a conversation while riding and not be gasping for air.

Quote:

Originally Posted by e0richt (Post 16963706)

Easy, sell the car, (if you haven't already), and move farther from work.
Don't laugh, I know a guy that actually did this.

Quote:

Originally Posted by duckbill (Post 16966434)

Easy, sell the car, (if you haven't already), and move farther from work.
Don't laugh, I know a guy that actually did this.

Funny. That's kind of what I did though. We were already down to one car which my stay-at-home-wife/mom needs more than I do. I changed jobs and moved at the same time. If I hadn't moved, I would have been 2 miles from work. But as it is, I am 12 miles. We moved from an apartment to a house, so had to go further away.

Quote:

Originally Posted by mgw4jc (Post 16966504)

Here's are ideas that might help with the transition.

1- have the wife drive you in part way in the AM, and ride home taking as much time as necessary.
2- join a car pool that goes someplace close to where you work. Buy a car rack and get the drivers permission to put it on the car. Car pool in, and ride the rest of the way. At night ride back to the car pool meeting place, or ride home according to weather and how you feel. IMO one way car pooling with a nice ride home beats a 2 way commute in many ways.
3- if there's mass transit, find someplace part way in to work where you can leave or stage the bike and mix mass transit with biking to keep the riding distance within range.

I'm sure that if you give yourself a moment to consider all options, you'll find a way to mix biking and alternatives while working up to the riding range.

Bike commuting isn't digital ie. yes or no. There's all sorts of ways to mix things up and make it work for you.