Training tips

[satvinder90]

Hi All,

I am completely new to cycling and this forum!!!! Looking for some advice from the pros. I have recently agreed to a 250 mile bike ride (span over three days) which will be taking place in 6 weeks in aid of charity. At the time i thought this would be great to get myself fit but this weekend I have realized I might not make it!

The bike I ride is a Carrera TDF which with me being a rookie i absolutely loved but when I went cycling the other day everyone seemed to be causally overtaking me even though I was not stopping even for a second. is this due to my fitness or the fact that my bike isnt quick enough? I managed to clock around 50 miles but yes I just didnt seem nowhere near as quick as everyone else!

I know this mammoth task requires some intense training which I am up for as I am into my fitness quite alot, just looking for some general training advice?

And secondly some thoughts on what I ride, is it the bike thats letting me down or is it actually me? Some feedback would be great!!!

Cheers

 

[RapDaddyo]

What is the course? How many miles each day? How many will be doing the ride?

 

[satvinder90]

Its from London to Brussels, more or less about 80 miles each day and twenty people biking it altogether

 

[RapDaddyo]

Well, the good news is that it sounds as though the course is relatively flat. Even so, you will want to prepare yourself for about 5 hrs/day on the bike. You will want to learn and practice two skills. First, learn to draft. To draft, ride immediately behind the rider in front of you with a gap of about a half wheel width. But, whatever you do, don't overlap his wheel. Second, learn what I call a gravity drop pedal stroke. This is where you let your leg weight push the pedal down on each side. It's analogous to walking. When you walk, you don't push your leg down. Instead, you just lift it to the top and then let it drop. You can do basically the same thing on a bike, using no more effort than walking. This is the stroke I use when I'm dead tired and still 40 miles from home. It should get you about 15 mph solo on the flat and 17-18 mph drafting. That's all you need (plus lots of water and a few carbs).

 

[satvinder90]

Cheers for the advice i appreciate it what are your views on the bike?

I tried doing step one but I could never get that close to the person infront even though i was pedaling without stopping which was quite frustrating, is down to my ability of not being able to cycle properly?

 

[RapDaddyo]

I don't know that bike, but the bike doesn't matter much unless it's a poor fit (for you) and unless it's heavy. For a flat course such as this (I think it's flat), the gearing doesn't matter much either. The two things you can do that will make the ride easier are to rent some deep dish wheels and put on good racing tires. My suggestion for the wheels is Zipp 404s or something similar. You can probably rent these over there from somebody. As to tires, I recommend the Michelin Pro Race tires (the Pro Race 2 is cheaper and is basically the same tire as the Pro Race 3).

As to drafting, you need to get in the draft right away. You'll wear yourself out chasing. Once you get in the draft, it takes about 35% less energy. You'll want to find a group you can stay with and work on this every week from now until your ride.

 

[RapDaddyo]

Something like this is perfect: http://www.racewheelrentals.co.uk/product_detail.php?id_product=7&id_category=2

 

[An old Guy]

The bike does not seem to be too bad.

But 80 miles a day is a lot.

Drafting is often a bargain with the devil. If you work too hard trying to keep up, when you fall off the pace, you no longer have the ability to do enough to finish the day.

6-7 hours might be more reasonable for you. Take it easy. Eat and drink often.

Do as much riding as you can handle.before the event.

 

[maydog]

Suggesting deep section wheels to a novice rider for a charity event? There are a lot of ways to make the ride more enjoyable / tolerable that don't involve fancy gear. If you do want some gear upgrades that will make a difference, then consider (in order of importance):

• Getting a second opinion on your bike fit
• get rid of loose, flappy clothing. Lycra is your friend
• upgrading the tires, tubes and be sure to inflate to the proper pressure.
• Clipless pedals and shoes
• Cycle computer with cadence readout

Even if you are pretty fit, cycling requires time and training to develop an efficient pedaling stroke. A common misconception among novices is that going fast requires massive amounts of torque. Instead, a fast and fluid stroke will take you much further. There is no one ideal cadence for everybody, but being able to spin comfortably above 80 rpm will keep your legs happy.

Don't worry about your speed, if distance is the target. If you are doing 50 miles easy enough on your own, then 75 with mates should be a piece of cake. Drafting is a good strategy to reduce effort at speed, but even just riding side by side with somebody will make the miles pass quickly. Drafting should make the riding easy and sustainable. If not, let them go or you may find yourself dropped and bonked - not an good situation.

Focus on being comfortable on the bike and find what pacing you can handle. You should also establish a hydration and carb replacement strategy. To do 80 miles comfortably in cool weather for me would require about 2 to 3 liters of a Gatorade-like drink plus maybe 1 liter of water and maybe a small snack like a granola bar.

Get several rides in a week with at least one longer duration. Many folks around here will do short training rides during the week and a long ride on the weekend. My long rides are 3 or more hours. Use the long rides to find that comfortable zone to ride in, work out mechanical and comfort issues and learn how your body responds to extended exercise.

 

[JibberJim]

Originally Posted by satvinder90 . The bike I ride is a Carrera TDF which with me being a rookie i absolutely loved but when I went cycling the other day everyone seemed to be causally overtaking me even though I was not stopping even for a second. is this due to my fitness or the fact that my bike isnt quick enough? I managed to clock around 50 miles but yes I just didnt seem nowhere near as quick as everyone else!

One thing to remember is that you only ever see cyclists slower or faster than you, you never see cyclists the same speed as you - since they're always ahead or behind on the same piece of road.

Join a local cycling club, if you're in the UK (which I'm guessing from the bike brand and "cheers") then there's millions of 'em and all with plenty of people used to riding that at all sorts of speeds, they'll also give you lots of advice on bike position etc. You certainly don't need to spend money on stuff - although tyres may well help a lot for a 40quid outlay.

 

[fluro2au]

As I keep telling the athletes I coach......"consistent hard work" trumps everything else. It is what separates those that can, from those that think they can.



Paul

 

[alienator]

Suggesting deep section wheels to a novice rider for a charity event? There are a lot of ways to make the ride more enjoyable / tolerable that don't involve fancy gear. If you do want some gear upgrades that will make a difference, then consider (in order of importance):

• Getting a second opinion on your bike fit
• get rid of loose, flappy clothing. Lycra is your friend
• upgrading the tires, tubes and be sure to inflate to the proper pressure.
• Clipless pedals and shoes
• Cycle computer with cadence readout

Even if you are pretty fit, cycling requires time and training to develop an efficient pedaling stroke. A common misconception among novices is that going fast requires massive amounts of torque. Instead, a fast and fluid stroke will take you much further. There is no one ideal cadence for everybody, but being able to spin comfortably above 80 rpm will keep your legs happy.  Don't worry about your speed, if distance is the target. If you are doing 50 miles easy enough on your own, then 75 with mates should be a piece of cake. Drafting is a good strategy to reduce effort at speed, but even just riding side by side with somebody will make the miles pass quickly. Drafting should make the riding easy and sustainable. If not, let them go or you may find yourself dropped and bonked - not an good situation. Focus on being comfortable on the bike and find what pacing you can handle. You should also establish a hydration and carb replacement strategy. To do 80 miles comfortably in cool weather for me would require about 2 to 3 liters of a Gatorade-like drink plus maybe 1 liter of water and maybe a small snack like a granola bar. Get several rides in a week with at least one longer duration. Many folks around here will do short training rides during the week and a long ride on the weekend. My long rides are 3 or more hours. Use the long rides to find that comfortable zone to ride in, work out mechanical and comfort issues and learn how your body responds to extended exercise.

+1. Note that long rides are also excellent for helping you determine what sort of fueling works for you (hydration and calorie intake) and at what rate you need to fuel. Taking in calories and hydrating are an important component to finishing comfortably.