Audax Times?

Duncan Smith said:

Not really an Audax as such, more of a charity fun run that a friend
and I took part in on Sunday from Trentham to Llangollen and back for
the Douglas MacMillan hospice along mostly country routes. It was
about 110 miles in total, the rain held off for the first half, but
the heavens opened (and stayed open) for the return - just as well the
wind wasn't blowing very strong, so all in all it was an enjoyable
ride - no punctures for a nice change :-)

Our time was 7hrs and 15mins, but I'm pretty sure we were almost the
last ones back. They're a keen bunch the Stokies! So what would
people consider to be a reasonable time? It looked to me as though
the regular riders were holding a 20mph average over the course. I
think mine was nearer 15 but I was on a fixie, how much of a
difference should that make to the average?

Well, my last 200 - actually 213km - took me about 10h20. That
would mean I'd still take 8h30 for 110 miles including stops. That
was my fastest 200 by some margin. OTOH I completed the
first ~200k of the Brevet Cymru 400 last week in 10h on the dot
but the second 200k took a bit longer. 🙂

I think my average rolling speed on the Brevet Cymru at 200k
was close to 16mph. By the finish it was 14.1mph.

Simon

Duncan Smith said:

think mine was nearer 15 but I was on a fixie, how much of a
difference should that make to the average?

Of my top three 200 times, positions two and three were done on my
fixie. But I think that's because there is no hiding place on my fixed
wheel - on the geared bike it's tempting 9and I'm weak , I know) to not
push as hard as one might. On't fixed cog that is not an option, it
encourages me to try a bit harder.

I've only done one sub-10 200, a 9.45 IIRC but there have been a lot of
10-11 hour rides at that distance. I see 22-24 kph as ideal audax speed
and ride accordingly.

hth,

Tony B

Have done three 200s under 10 hours but only one 300 in under 15. The
NW passage 200 was a particlarly good one this year - 9 hours 15 mins.
I was quite chuffed with that. My most recent 300km (Butty's Brid
trip) was 14 hours 20 minutes. Have not yet ridden an audax on fixed,
but recently purchased a new Il Pompino, so it's only a matter of
time!

Duncan Smith <[email hidden]>typed

Quoted message said:

Another observation I've made is that the carbo-gel sachets seem to
refresh the leg muscles and counter the 'bonk' better than anything
else I can think of - nuts, raisins, malt loaf, 'nanas, etc. They're
almost worth the money, do others swear by them, or have maybe found a
more natural (and cheaper) energy source?

Jelly babies, licorice allsorts and flavoured milkshakes (the sort you
get in 24-hour garages) worked for me. Wash the sweeties down with lots
of water.

--
Helen D. Vecht: [email hidden]
Edgware.

I'm not keen on teeth knackering foods anyway but I also find I suffer
big blood sugar highs and lows if I eat too many sugary things,
whether on or off he bike, so I just eat cereal bars and power bars on
the bike and ordinary food at controls. Beans on toast, pie and chips
- that kind of thing. I sometimes eat puddings with custard at
controls, but only after I have eaten a lower sugar savoury course
first, or I get this sugar rush then a bad dip.

Blonde said:

Have done three 200s under 10 hours but only one 300 in under 15. The
NW passage 200 was a particlarly good one this year - 9 hours 15 mins.
I was quite chuffed with that. My most recent 300km (Butty's Brid
trip) was 14 hours 20 minutes. Have not yet ridden an audax on fixed,
but recently purchased a new Il Pompino, so it's only a matter of
time!

How do you find the Pompino? I bought a Langster and ended up
replacing most of the stock parts (well, the moving ones anyway) and
am now considering swapping the frame over for a Pompino.

I mainly want to keep a road pedigree bike on slicks for commuting to
work, but be able to whack a chunky tyre on the front and rear for
taking part in the odd MTB race.

Regards,

Duncan.

Duncan Smith <[email hidden]> wrote in
news:[email hidden]:

Quoted message said:

Not really an Audax as such, more of a charity fun run that a friend
and I took part in on Sunday from Trentham to Llangollen and back for
the Douglas MacMillan hospice along mostly country routes. It was
about 110 miles in total, the rain held off for the first half, but
the heavens opened (and stayed open) for the return - just as well the
wind wasn't blowing very strong, so all in all it was an enjoyable
ride - no punctures for a nice change :-)

Our time was 7hrs and 15mins, but I'm pretty sure we were almost the
last ones back. They're a keen bunch the Stokies! So what would
people consider to be a reasonable time? It looked to me as though
the regular riders were holding a 20mph average over the course. I
think mine was nearer 15 but I was on a fixie, how much of a
difference should that make to the average?>

When I used to Audax rides regularly 100 / 150 /200 I used to reckon on
6 hours / 100km (or 10mph) including all stops. I was generally near the
back of the field but never (except once - don't ask) last man back.
The width of the smile was more imprtant than the time!

Quoted message said:

Duncan Smith said:

How do you find the Pompino? I bought a Langster and ended up
replacing most of the stock parts (well, the moving ones anyway) and
am now considering swapping the frame over for a Pompino.

It's wonderful so far - but it is not a 'stock' Il Pompino. It is one
that the loved one found for me in Harry Halls cycles in Manchester.
It's a stock frame and fork that has been built up with decent kit,
especially for somone who then didn't want it. It has blingy Goldtec
hubs on Mavic Open Pro rims and ridiculaously expensive (cant remember
the name of it) crank/chainset (165mm cranks) and £30+ chain. Nice! I
will have to replace the Deda stem (massively long, at 120mm, when I
need an 80 or 90mm max) seat post (it's got way too much lay back for
me and I need an in-line post, due to short torso compared to leg
length), and handlebar (44cm!!! Way too wide for me - I need 38/40cm
max and prefer curved non-anatomic ones with a short reach and shallow
drop that place my hands nearer the brake levers and hoods).

On May 15, 8:29 pm, Duncan Smith <[email hidden]> wrote:
<snip>

Quoted message said:

Another observation I've made is that the carbo-gel sachets seem to
refresh the leg muscles and counter the 'bonk' better than anything
else I can think of - nuts, raisins, malt loaf, 'nanas, etc. They're
almost worth the money, do others swear by them, or have maybe found a
more natural (and cheaper) energy source?

Regards,

Duncan.

Um. Dunno. I do carry one on longer rides. I try and keep fed on
conventional food, but occasonally, I forget to eat for a while, or
overdo it on a long climb.
If this happens, and I begin to feel weak/bonk, it's a fast way to get
some sugar into the system. As a recovery thing, they work well.

I do find if I take one, I'm fine for 30-60mins, then my energy level
crashes again. Maybe somthing to do with insulin production after the
blood glucose boost from the gel?
Anyway, 20mins or so after taking the gel, I make sure to get back on
the regular bananas/sandwiches/etc. to ward off the second crash.

I think I'm better off though if I can avoid getting into that state
in the first place. All going according to plan, I'll keep the gel in
reserve for "emergencies", and it'll still be in the jersey pocket
when I get home.

regards,

bookieb

bookieb <[email hidden]>typed

Quoted message said:

On May 15, 8:29 pm, Duncan Smith <[email hidden]> wrote:
<snip>

Quoted message said:

Another observation I've made is that the carbo-gel sachets seem to
refresh the leg muscles and counter the 'bonk' better than anything
else I can think of - nuts, raisins, malt loaf, 'nanas, etc. They're
almost worth the money, do others swear by them, or have maybe found a
more natural (and cheaper) energy source?

Regards,

Duncan.

Quoted message said:

Um. Dunno. I do carry one on longer rides. I try and keep fed on
conventional food, but occasonally, I forget to eat for a while, or
overdo it on a long climb.
If this happens, and I begin to feel weak/bonk, it's a fast way to get
some sugar into the system. As a recovery thing, they work well.

Quoted message said:

I do find if I take one, I'm fine for 30-60mins, then my energy level
crashes again. Maybe somthing to do with insulin production after the
blood glucose boost from the gel?
Anyway, 20mins or so after taking the gel, I make sure to get back on
the regular bananas/sandwiches/etc. to ward off the second crash.

Quoted message said:

I think I'm better off though if I can avoid getting into that state
in the first place. All going according to plan, I'll keep the gel in
reserve for "emergencies", and it'll still be in the jersey pocket
when I get home.

Quoted message said:

regards,

Quoted message said:

bookieb

I don't think it's necessarily an insulin thing. IMO a gel sachet will
provide 50 grams of carbohyrate or whatever and that would all get 'used
up' within half an hour or so of sub-maximal exercise[1]. If you are
suffering 'bonk' type symptoms, you aren't far from rock bottom. Top up
with a carbo gel and you only put a small amount in the tank.

A decent meal and an hour off the bike can work wonders but aren't
always feasible.

[1] If your exertion is less than close to sub-maximal, you can burn
fat, of which there is no practical shortage in most bodies. Reducing
the level of exertion may not be practical though, especially uphill...

--
Helen D. Vecht: [email hidden]
Edgware.

Quoted message said:

44cm!!! Way too wide for me - I need 38/40cm max and prefer curved
non-anatomic ones with a short reach and shallow drop that place my
hands nearer the brake levers and hoods).

If it hasn't got a home, my bike is crying out for wider, anatomic
handlebars...

Blonde wrote in news:[email hidden]:

Quoted message said:

recently purchased a new Il Pompino

Some of the mechanics were raving about the rather superb, pimped up Il
Pompino that had recently disappeared from Harry Halls - they seemed to
rate it (enough for one to have been considering buying it). When are we
going to get the kitchen shots?