how do you increase distance?
07-22-14 | 09:11 PM
#26
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Joined: Jun 2013
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From: Garner, NC 27529
Bikes: Built up DT, 2007 Fuji tourer (donor bike, RIP), 1995 1220 Trek
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)
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.)
07-22-14 | 09:34 PM
#28
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From: Silicon Valley, CA
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.
07-22-14 | 09:58 PM
#29
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From: NA
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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)
07-23-14 | 04:30 AM
#30
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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.
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.
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
07-23-14 | 04:38 AM
#31
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07-23-14 | 05:11 AM
#32
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…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…
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…
Last edited by Jim from Boston; 07-23-14 at 05:26 AM.
07-23-14 | 06:09 AM
#33
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From: Michigan
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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.
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Work: the 8 hours that separates bike rides.
07-23-14 | 08:17 AM
#34
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From: Mooresville, NC (Charlotte suburb)
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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.
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.
07-23-14 | 08:35 AM
#35
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Don't laugh, I know a guy that actually did this.
07-23-14 | 08:55 AM
#36
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From: Mooresville, NC (Charlotte suburb)
Bikes: Cannondale Synapse, Trek 5000 TCT, Giant OCR
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.
07-23-14 | 09:31 AM
#37
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From: New Rochelle, NY
Bikes: too many bikes from 1967 10s (5x2)Frejus to a Sumitomo Ti/Chorus aluminum 10s (10x2), plus one non-susp mtn bike I use as my commuter
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.
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.
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FB
Chain-L site
An ounce of diagnosis is worth a pound of cure.
Just because I'm tired of arguing, doesn't mean you're right.
“One accurate measurement is worth a thousand expert opinions” - Adm Grace Murray Hopper - USN
WARNING, I'm from New York. Thin skinned people should maintain safe distance.
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