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Originally Posted by DropBarFan
(Post 19623527)
Actually I've found that on tours I can exceed training distances significantly w/o much fatigue unless it's super-hilly. But if knees hurt worse over consecutive days it's not good, perhaps a bio-mechanical issue that needs more than a bit add'l rest time.
And then there is simply doing too much and knees crying uncle! |
I've read that riders (even pros) with knee pain can sometimes benefit from moving foot a bit forward on the pedals. Less torque on ankles & knees. Cleats can also help knees with less effort to keep foot placed correctly.
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Originally Posted by djb
(Post 19610245)
I don't know, but this sounds only physical. He overdid it.
You didn't build up your endurance is how I see it. I give you credit, you can knock out 20-40 miles but 90 mile days in the saddle is way different. You have to build up for that. Before I did a double century, I made sure I could handle 100-125 miles with ease. Anyway, next time, just build up to it and you'll be ok. |
My advice is to take longer tours. By the second week you will have forgotten how stupid you were in week 1, and your body will have either acclimated to the extra exercise or you will have hurt yourself so bad you have returned home to think of how stupid you were in week 1.
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Originally Posted by Andrew R Stewart
(Post 19609995)
I'm about to start my cross country tour (fly out west in 38 hours) and fully expect to take the first few weeks pretty slow with a day off every 3 or 4 days, maybe two days off...
I find that, for me at least, it is best to start out doing mileage that isn't overly aggressive at the start of a tour unless you have really trained up to the level of daily effort you will do on tour. I consider needing a day off to mean that I pushed too hard leading up to that point. I also find that taking an easy day is better than taking a full rest day. I find it better for recovery to ride at least a little every day. I save the days off for places where there is something I want to do that takes a while. For me that usually means hiking, whitewater rafting, or some other form of active entertainment. Even then I tend to still ride some even on those days. YMMV, but that has worked very well for me. |
Originally Posted by DTG
(Post 19626341)
+1
You didn't build up your endurance is how I see it. I give you credit, you can knock out 20-40 miles but 90 mile days in the saddle is way different. You have to build up for that. Before I did a double century, I made sure I could handle 100-125 miles with ease. Anyway, next time, just build up to it and you'll be ok. |
Old thread but figured I would follow up anyway....After my knee issues last year, I couldn't let it go and want to do what I could to make this years trip better.
I did another 5 day GAP/C&O this year. Averaged roughly 70 miles per day and longest was 79. I put on about 10# since last year and I had about 10 more pounds of gear with me than last year. I had no problems this year!!! I feel physically I could have gone another couple of days if I had too but mentally, probably not, the ever changing but yet constant boring trail was taking it's toll :) I took advice from this thread and a few others so what changed from last years trip? My 3x a week workout rides gradually increased to about 40 miles each from my previous ~ 25 mile average, my average speed on those workout rides increased, I went from 170 to 165 cranks, my average cadence is much higher (roughly 90-95 now, no sensor before to reference but it was much lower), swapped to some low drop flared bars, went clipless (I have dual pedals and often ran unclipped on this trip because of the slick mud), and made every effort to get off the bike every 30 minutes even if it was only for a quick reset break. Not sure what if any role any of those had but in the end after making those changes over the last year.... It was a perfect pain free trip and I felt great. I still get an occasional knee "pain" or what feels like a tightness but it also happens at random even when I haven't been riding for a few days and usually is gone the next morning. There is still something there but so far manageable. Useless statistic: 5 day ~360 miles was 130K crank revolutions if you trust cadence sensors. |
I had the knee problem. Really bad. But it happened after a few weeks of touring. A (really) hot shower really helped for whatever reason, Maybe it was because it increased blood circulation? Now I put my seat higher so that my knee doesn't have to bend as much. Seems to help.
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Touring speed is a very low priority... time in the saddle, even at under 10 mph you get quite a ways in a month.
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And what did you actually see on the ride?
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I run 29er plus tires so I don't go so fast. I'm also on vacay, so there's that. I like to pace myself and spin, 6,.8,10 hrs days sometimes. Double breakfast and eating lots of food means lots of short breaks. Yoga and stretching in the AM helps too.
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Originally Posted by u235
(Post 20366546)
Old thread but figured I would follow up anyway....After my knee issues last year, I couldn't let it go and want to do what I could to make this years trip better.
I did another 5 day GAP/C&O this year. Averaged roughly 70 miles per day and longest was 79. I put on about 10# since last year and I had about 10 more pounds of gear with me than last year. I had no problems this year!!! I feel physically I could have gone another couple of days if I had too but mentally, probably not, the ever changing but yet constant boring trail was taking it's toll :) I took advice from this thread and a few others so what changed from last years trip? My 3x a week workout rides gradually increased to about 40 miles each from my previous ~ 25 mile average, my average speed on those workout rides increased, I went from 170 to 165 cranks, my average cadence is much higher (roughly 90-95 now, no sensor before to reference but it was much lower), swapped to some low drop flared bars, went clipless (I have dual pedals and often ran unclipped on this trip because of the slick mud), and made every effort to get off the bike every 30 minutes even if it was only for a quick reset break. Not sure what if any role any of those had but in the end after making those changes over the last year.... It was a perfect pain free trip and I felt great. I still get an occasional knee "pain" or what feels like a tightness but it also happens at random even when I haven't been riding for a few days and usually is gone the next morning. There is still something there but so far manageable. Useless statistic: 5 day ~360 miles was 130K crank revolutions if you trust cadence sensors. |
Originally Posted by travelinhobo
(Post 20367976)
And what did you actually see on the ride?
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Just another to chime in and maybe reenforce to take it a little easier next time. That’s a Long day with a high average speed for much more than the 30mi you’re used to. Honestly, I think even for 30mi that’s pretty quick on gravel compared to a lot of riders. Maybe check out the gravel riding sub-forum here. And compare with the majority, not the random people who are natural crazy riders. I think days two and three probably suffered more due to riding with your injury on the first day. Slow it down to a more relaxed 12mph or so, bring the milage down a little(50-75mi depending on if you’re an average person or one of those naturallly gifted high milage riders), and see how that goes. If you don’t already know this - Don’t be pushing on the pedals too hard. Use your mechanical advantage and spin, not power through. That’s why we have gears. Personally, I put down a bit over 180mi on pavement this week. I wouldn’t push 90mi at 15mph in a day even on pavement. I have a friend who likes to do occational centuries for fun, but he’s Definitely in the minority. Take it easy on your joints. You’ll appreciate it when you’re old. |
Originally Posted by travelinhobo
(Post 20367976)
And what did you actually see on the ride?
https://cimg4.ibsrv.net/gimg/bikefor...b36b7c2987.jpg https://cimg6.ibsrv.net/gimg/bikefor...ae259b1c32.jpg https://cimg5.ibsrv.net/gimg/bikefor...1b192c6bb2.jpg |
Nice pics [MENTION=457449]u235[/MENTION]
The Gap & C&O are on our list, so thanks for the pics. Looks a lot like our Northern Rail Trail in some spots. |
Slapshot ref: "Too much. Too soon."
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I learned a lot on my first tour of approx 1500 miles. Setting the correct pedal length, proper seat adjustment,
using proper stiff cycling shoes, not wearing cotton underwear with padded cycling shorts, setting a pace that I knew I could maintain all day, and using the gears rather than try to power up hills. I averaged 85 miles a day through mostly remote country. A fellow that rode with me down the west coast had similar problems as yours. He was a long distance runner so took my advice too lightly about conditioning his knees and heels prior to the trip. We both did conditioning rides after work, but he did only half as many as me and would head home earlier. We both had bike shop pros make sure we had our bikes set up correctly, especially pedal length and seat position, and wore clipless cycling shoes. While I would set a personal comfortable pace I knew I could handle all day, he would race ahead when encountering long grades (taking a run at it) which put additional strain and pressure on his knees and heels. We averaged 75 miles a day and by the time we got to San Fransisco he was done...both his knees and heels were swollen badly. I was fine. On our second long trip down the Alaskan Hwy he set a doable all day pace, didn't try to push it up the long grades, and took turns drafting with me during strong headwinds. We averaged 75 miles a day then as well but we both enjoyed the the tour without any injuries. I found that for me, taking a 15-20 minute rest every 1-1/2 hrs allowed me to go all day at my pace. |
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