My 1st 100km - How did I do?

ajk24

Hi folks,

I have only been cycling since april and have yet to join up with a group so don't know where I'm at in relative terms. I did my first 100km today (before last saturday 40km was my limit) in 3hr 55min. I have attached the elevation profile from mapmyrun.

Equipment - Giant SCR-4 (2008) - 6ft1, 180lb

Also as i'm coming from a GAA background can anyone give me an idea as to a suitable warm down / stretching routine?

thanks,

Andy

Chips Lovell

Well done

ajk24 wrote: »

Also as i'm coming from a GAA background can anyone give me an idea as to a suitable warm down / stretching routine?

Do you know. I wouldn't have a clue. I live in the middle of town, so I always find that the first and last half hour at least of each ride are always done at a more gentle pace as I hit heavier traffic. Works for me.

Redjeep!

Well done. Did my first 100km today as well. Feels good doesn't it !

Congratulations.

To answer your question most people I know if they do anything, may do a few stretches and then take the first few km a bit easier than the rest.

blorg

Well done Andy, not insignificant climbing for a first 100km. Consider coming out with us some time- if you want a _really_ gentle one, 9am tomorrow (Sunday) morning in the Phoenix Park (Papal Cross)!

arybvtcw0eolkf

This has brought up something I was wondering.

I'm currently working up my mileage, most was 47kms on Thursday and planning on stretching that out a little tomorrow (Sunday).

Should I do a warm up period, then stretch - hydrate etc, for the long haul or just head out and get the mileage in?.

niceonetom

ajk24 wrote: »

I did my first 100km today (before last saturday 40km was my limit) in 3hr 55min.

congrats! 100k is a big milestone (kilometerstone?:D) and it looks like you did it well.

the warm-up/cool-down/stretching question is a good one, and one i don't have a proper answer to. i do a bit of yoga every now and again and there are definitely some good poses in that for loosening up the legs and massaging the lower back.

Mairt wrote: »

Should I do a warm up period, then stretch - hydrate etc, for the long haul or just head out and get the mileage in?.

hydration is a big one for me; i usually drink about 2 pints of water with a good breakfast in the hour before a long spin. i also find the legs are a bit better the next day if i spend the last 15 minutes or so spinning a small gear nice and easy (i imagine it flushes some of the lactic out but i don't really know).

i was on a fairly long one yesterday so i'll go for a 30-45 minute spin today (very easy and slow) just to stop the legs getting stiff. this helps too.

Caroline_ie

Well done !!!!!!!! Great feeling eh? I bet you want more!! It's addictive :pac:

ajk24

niceonetom wrote: »

congrats! 100k is a big milestone (kilometerstone?:D) and it looks like you did it well.

the warm-up/cool-down/stretching question is a good one, and one i don't have a proper answer to. i do a bit of yoga every now and again and there are definitely some good poses in that for loosening up the legs and massaging the lower back.



hydration is a big one for me; i usually drink about 2 pints of water with a good breakfast in the hour before a long spin. i also find the legs are a bit better the next day if i spend the last 15 minutes or so spinning a small gear nice and easy (i imagine it flushes some of the lactic out but i don't really know).

i was on a fairly long one yesterday so i'll go for a 30-45 minute spin today (very easy and slow) just to stop the legs getting stiff. this helps too.

my recovery day today is a bit manic. football training from 9am to 10.30am is complete. squash game at 2 and if the sun holds down here in cork i'll head to kinsale for a swim followed by a trip home to mommy for sunday dinner.:D

by the way - the best treatment for tired legs is to jump straight into an icebath for 3 x 1 min sessions with hot shower in between. that'll wake you up in the morning.:eek: