Saturday Spin: 19th April

TinyExplosions

Same as usual, 10am at the Harolds Cross Dog Track, 10.20ish in Dundrum...

On Ken's suggestion, we could try http://www.mapmyride.com/ride/ireland/dun-laoghaire/867489087 for some variation.

I say we, but at the moment, I'm huddled up at home, shivering with a lemsip in hand, so I may not make it

kenmc

if we're going to do the above run we may as well meet somewhere like tempelogue or something - it's more on the way...

TinyExplosions

I can't get ken's link to work (unresponsive script), so here it is in google maps... The route goes through Harolds Cross for me anyway, so it's fine for me to start there if I'm going

kenmc

Anyway, I'm in
How about we meet outside The Morgue pub in Templeogue (on the left just after Hollingsworth cycles as you come out of town) at 10:15?
Made a slight change to the route - up over Boharnabreena instead of the Tallaght Bypass, just cos it's more scenic. A bit more climbing though
Route here:
http://www.mapmyride.com/ride/ireland/dun-laoghaire/867489087

Chips Lovell

Interesting route. I've never actually gone up the Embankment, only down from the other side. Also have never ridden that road up around Lackan. Not sure if I'd be on for it tomorrow though as I'm meant to be bringing a friend along who's just getting back into cycling and wouldn't be up for a 110km ride just yet. We might go up to Enniskerry instead as it provides more opportunities for him to turn off back to town when he feels like it.

kenmc

me neither - have only gone from Sally Gap down towards blessington.
Emty was saying how nice the scenery is around the lakes, so that was the inspiration.
And it's about time to start adding KMs to the legs - less than 8 weeks to go :eek:

Bambaata

crap, that looks like a great route. unfortunately i have a duathlon in mullingar tomorow but enjoy it and i'll catch up with ye again for next weeks hopefully.

penexpers

It does indeed look like a nice route.

I have an IKEA run to do tomorrow though so I won't be able to make it again. I think I need to put a few more kms on before I can attempt a route this long though.

kenmc

penexpers wrote: »

It does indeed look like a nice route.

I have an IKEA run to do tomorrow though so I won't be able to make it again. I think I need to put a few more kms on before I can attempt a route this long though.

Ikea are open on sundays too
Was up there on Paddys, it's class. (although I'd been to one in Holland a few times, so knew what to expect, Belfast is bigger than Breda though). Make sure to get the Meatballs for lunch. MMMMMmmmmmm.........

BillieBob

That does look like a very nice route, btw how fast are you guys going on these spins? Av. of 15/16mph or more like 18/19mph? I'm stuck on the sidelines at the moment but hope to be back in a month or so.

kenmc

I was just looking through my stats there last night as it happens, and we're looking around 2m50s per km pace, so that makes an avg of 21km/h or so - that's including a couple of 30km spins, a few 5km commutes and a bigger 60+km at the weekend. So that's around 14mph or so, obviously less going up the hills

At the moment though am I the only one on for tomorrow? If that's the case can I join ye El Tonto?

Chips Lovell

kenmc wrote: »

At the moment though am I the only one on for tomorrow? If that's the case can I join ye El Tonto?

You're more than welcome. We can meet you in Dundrum under the bridge at 10.

kenmc

Cool thanks. If a few more bods show up in this thread before tomorrow interested in heading that route I posted then we'll go with that (47km/h winds! :eek:) else I'll join ye. Will let you know by 9pm tonite.
K

Chips Lovell

Right so. I'll be with two other guys. Two of us will probably go for a long enough run, at least 80km and maybe longer.

emty

wait...I'm confused,who's meeting who where?

Chips Lovell

As it stands, I'm meeting ken at 10am at the usual spot in Dundrum, since no one else wanted to do the other route with him. However, if someone else does want to do that route, he's going to go along with them.

TinyExplosions

I've progressed from lemsip to lemsip and vick vaporub, as well as a half day from work, so tomorrow is definately out for my I'm afraid.

There's an outside chance I'd be up for the lakes route on Sunday, but tomorrow's definately out

kenmc

it'd be a shame to leave that nice new bike idle on the weekend. bagsy me take it for a spin to keep it in shape

RtD

I'm a maybe at the minute, depends how rough a night tonight is I'll check in again at some ridiculous hour of the morning and see who is going where and let you know if I'll be out or not.

TinyExplosions

kenmc wrote: »

it'd be a shame to leave that nice new bike idle on the weekend. bagsy me take it for a spin to keep it in shape

If you want to pop up and collect it, and return it in the same condition, there's no problem... you may have to leave your soul as a deposit tho... :cool:

niceonetom

right. i'm up for a spin tomorrow. where am i supposed to be and when?

dundrum at 10?

Chips Lovell

Yep, at the moment it's 10 in Dundrum under the bridge

niceonetom

cool. see you there.

kenmc

right so dundrum@10

blorg

I might pop along- under the LUAS bridge?

Chips Lovell

Yep under the bridge. You won't miss us.

RtD

Well, the alarm is set, just hope three hours is enough to get bottle of bucky and a few pints out of the system.

RtD

Right, I'll be there, I'll be the uncoordinated guy looking unwell.

blorg

I won't make it up for 10- bike needs a bit of fiddling- but will be heading out in that general direction later, may see you on the road!

RtD

My legs deserted me on the way back, had to call in the support crew. I'm not usually one to speak ill of Bucky but maybe avoiding it and getting some sleep also may see me in better shape next time out :rolleyes:

Chips Lovell

Fair play to you earlier for catching up with us. That must have taken a bit out of you.

niceonetom

great spin today lads - furthest i've been yet (at least over the hills) and a good test to see how the fitness really is (ok, but it needs improvement).

by the time i got home i was so hungry i would have willingly eaten in abrakebabra, and so thirsty i would have drunk budweiser, without even complaining. totally fúcked, in other words. but still, i'm pleased.

141km @ 24.2 (av)

very happy with that...

and cheers to those who let me hide behind them out of that feckin head wind on the way home. needed that.

my geography is poor, was this the route we took?

kenmc

looks like the most direct route all right.
Mine was 90.83 km at 23.0km/h avg. Gutted not to have broached 100km Still the furthest I've ever been though.
Left Rtd at roundwood and set off following the signs for enniskerry - got a bit worried that I'd end up on the M11, as the signs stopped saying enniskerry and started saying bray and kilmecanogue. Found the road to enniskerry though.
And yeah, a hell of a headwind out my side too.
Great turnout though, nice to meet even more faces.
Now for a feed of pints - I've got 3699 calories to replace according to my HRM

My route here:http://www.mapmyride.com/ride/ireland/dun-laoghaire/214512654

smithslist

niceonetom wrote: »

by the time i got home i was so hungry i would have willingly eaten in abrakebabra, and so thirsty i would have drunk budweiser, without even complaining. totally fúcked, in other words. but still, i'm pleased.

first of all, well done today guys..sounds like it was a good spin.

Just to note, you should never arrive home\during training be hungry, you should eat regular while on the bike/excercising, its not good for your body and also will slow down your full recovery......

I usually bring more food than i need, just in case cos you never know how you would feel.

oobydooby

Smithslist, what kind of food do you bring with you/ should one bring? Say for a 100km spin like kenmc did earlier?

niceonetom

smithslist wrote: »

Just to note, you should never arrive home\during training be hungry, you should eat regular while on the bike/excercising, its not good for your body and also will slow down your full recovery......

it's impossible to eat enough calories to replace what you're burning on a longish spin like that so i think it's inevitable that your going to be in some calorie debt by the end.

i had 4 nutrigrains and a bar o choc but that last 20k or so the bloodsugar was all gone and the water bottle empty (that's purely poor planing). i didn't really expect to be out so long but i'll be better stocked next time. gotta get something a little more calorific than those nutrigrains though... and bigger bottles.

oobydooby

Had you planned for the trip Tom, pasta last night, bowl of porridge this morning etc? That's a savage looking route you did - even if I was in the car doing that I'd stop for a bite! Also isotonic drinks?

smithslist

oobydooby wrote: »

Smithslist, what kind of food do you bring with you/ should one bring? Say for a 100km spin like kenmc did earlier?

in terms of food, i would bring sport bars (high5 or powerbar etc), and gel(s) (emergency supply), but i have tried and tested alot of different cereal & sports bar(s) so its really wat suits u best, but would prefer sport bars rather than the cereal ones......

in terms of amount of food to bring, it really depends on the individual fitness levels and the type of spin (intense\easy), for a 100k 28-30km\hr spin I would bring 2x sports bars, a gel and a banana, but generally i would only use banana and one sports bar......but also its good to know the route, intensity level, size of group before you start spin to measure wat food to bring, only from experience you will learn really

niceonetom wrote: »

it's impossible to eat enough calories to replace what you're burning on a longish spin like that so i think it's inevitable that your going to be in some calorie debt by the end.

true and not true, first thing its important not to have a hunger feeling while exercising, that is all im saying.....BTW what your computer says what you calorie burn is incorrect, you can use different computers for the same spin and all of them will give you a different calorie lost figure, it should just be used as a general idea but i wuldnt look much into it.

niceonetom wrote: »

i had 4 nutrigrains and a bar o choc but that last 20k or so the bloodsugar was all gone and the water bottle empty (that's purely poor planing). i didn't really expect to be out so long but i'll be better stocked next time. gotta get something a little more calorific than those nutrigrains though... and bigger bottles.

a good idea is to bring some money with u, just in case you need food\drink, you can always buy some food\drink if you run of it, trust me I've learned the hard way.....and nway dont be shy and ask the guys in the group if they have any spare food

blorg

Jesus well done guys, it really wasn't ideal weather for such a long spin! I did a leisurely 45k after messing with my brakes (they are shít shít cantis, need replacing.) niceonetom, if you managed 141km in this weather the W200 will be a walk in the park. End April and it feels like winter. But with more wind.

Raam

Tom, I ate 4 nutrigrains, 2 chocolate bars and 2 gels. I was still famished when I got home and I had a decent breakfast before I left.

bunnygreen

Well done boys,just to say you should try and get those breakfasts in at least 2 hrs before you set out, that way the goodness will come out just when you need it,that headwind yesterday would have drained all the energy out of you,it was rough.

oobydooby

bunnygreen wrote: »

you should try and get those breakfasts in at least 2 hrs before you set out, that way the goodness will come out just when you need it

Sorry 4 the hijack and the naive questions, but as a lurking leisure cyclist who wants to get into the sport a bit...
Is that 2 hours before you hit the steep hills or 2 hours before you mount the bike? 5am porridge is more like making the transition from leisure cyclist to monk!
[I usually head out at 7am so I can do my chores by midday:(]

TinyExplosions

oobydooby wrote: »

Sorry 4 the hijack and the naive questions, but as a lurking leisure cyclist who wants to get into the sport a bit...
Is that 2 hours before you hit the steep hills or 2 hours before you mount the bike? 5am porridge is more like making the transition from leisure cyclist to monk!
[I usually head out at 7am so I can do my chores by midday:(]

Usually two hours before getting on the saddle is reccommended...

Personally, I go out without eating, but that's because I want to burn off the excess fat I have (not the best idea I know, but it works for me), and would then eat in the saddle to keep reserves up, but less than the other guys. I think, as with a lot of things, your milage may vary. It really just takes experimentation and experience to find what works best for you