Working up to your first 100kms..

arybvtcw0eolkf

Ok well it appear's as though 100kms seem's to be the bench mark, at least for beginner's such as myself.

So how did you guys work up to your first 100k?.

Presently my longest ride has been 47kms with no rest stops and feeling fairly knackered at the end of it.

Today was Balgriffin (Malahide Rd) - N32 - Baskin lane - Swords (to the M1 round about south of Donebate) - Malahide/Malahide rd - Balgriffin. Just over 30kms but into a bitch of a cross wind on both legs of the journey. As I'm guessing I'm getting a lot fitter because when I got home it felt like I'd done a pretty enjoyable spin.

Soooo, where to from here?.

Increase to 50kms with a break and home or maybe train at 30kms - break - then 30kms back to complete a total of 60kms and working towards the 100k in a few weeks?.

I'd appricate any suggestions.

TinyExplosions

It's a hard one, what I found was I just kept pushing myself. I wouldn't stick strictly to distances, but if you go out for say 50k, and feel good when you get home, go round the block again and add another 10 on or similar. What also helps is setting yourself a target somewhere (for me for example it was getting over Sally Gap rather than just doing 60k), so find a route that'll take you the distance you want to go and go for it

Drapper

add some hills

niceonetom

Drapper wrote: »

add some hills

+1

concentrating on distance can make the whole thing a bit tedious (clock-watching, basically) so if you're out on the northside i'd say give howth a go. climbing is a totally different challenge to going fast on the flat (if you're good at one you're probably not at the other , so balance is essential) and hill repeats are nature's interval training (work up, relax down). distance will come incrementally and progressively but as your fitness improves you should think about getting out with a group - on your own the boredom of 3 or 4 hours in the saddle is challenging in it's own right never mind the exertion.

i find it easier to concentrate on time rather that distance too, starting with being able to do an hour of reasonable effort and working up, maybe adding 15 minutes to your route every week?

i assume you know that any time you go out for an hour or more you should bring food (nutrigrains, dried fruit etc.), you simply can't store enough glycogen to go for 100km without refuelling. hydrate well.

Redjeep!

Speaking from my vast experience....:D (only joking)

I got to a stage where I knew I could do 50km fairly easily, as in two or three times a week, and not feel too bad at the end of it. I then did a couple of 75km spins and just did the 100 km yesterday. I'm currently doing between 100 and 150 km a week and have been for about 8 weeks or so.

I didn't really concentrate on counting km's, I just have a few different loops around my house - a 20k, 40 k, 50k, 70k etc and just do whichever one I feel like on any particular time.

That wind this weekend was an absolute killer, if you could do 50km in that you could probably go a fair bit further on a calm day.

bwardrop

Speaking with absolutely no experience whatsoever, I reckon just go for it. I started cycling 3 weeks ago and started with a few 30km spins a week - on the second Sunday I was bored, picked a town and cycled to it and back - the whole ride was 82km and took 3hr 15mins.

A couple of times I considered quitting and calling for a lift, but sheer stubbornness got me home (plus rookie error 1 meant I had not brought my phone!!). It was so, so tough, but so rewarding at the end. I had intended to stop en route for a break and a bite to eat, but rookie error 2 meant I lost my lunch money and had to do the whole thing with just 500mls of water.

I think pacing myself was important - I kept the cadence steady at about 90rpm and avoided the urge to push to hard too soon. Create a loop that means to are never too far from home and just go for it - if you need to quit you won't have far to go!!

You'll be surprised what you can do - and it is really worth it when you get home. Beating the pain was awesome!!

mcgratheoin

My first 100km was the Wicklow 100 last year - I had done a fair few trips up into the Mountains but nothing over 50km up until then. I had done a lot more hills than were on the 100 route though and so I figured I should be ok. The real key for me was hitching onto a group of about 10 others that were able to tow me along on the flat. The worst part was when we all gathered to regroup at the top of the Sugar Loaf on the way up and I lost the group, despite having been one of the first up - took me 10km to catch up with them and really sapped my strength compared to when I got back into the group.
Pacing is definitely important, but if you can get a group to go out at a pace you feel fairly comfortable with, then the 100km will fly by. 2 months after that I had no worries about tackling a Dublin - Waterford trip.

ROK ON

Hi, have been commuting for years, but I also only started road cycling a few months ago. As a newbie, here is what I try to do. Cycle if possible in relatively scenic areas of the county, its easier on the mind.

I try to take a trip to a new town, each time - keeps it interesting.

Back road are definitely preferrable. (I cycled from Carlow to Dublin at w/e. 1st 30kms were on the N9. Nerve wracking in the places where there was no hard shoulder.

I do 100ks almost every w/e now. I worked up from 30kms. You will be surprised, as the work up to your first 100kms should not take that long. I am 110kgs, so if I can do it anyone can.

I try to go 30ks before taking a small rest, usually to eat. It is very important to eat. Made a mistake a few months ago of not eating while out. I was fubar'd. Drink often.

On getting home, I usually shower my legs in freezing cold water for a few minutes. After that a warm shower. Then eat.
Important I find to get back on the bike the following day, even if only for a few kms. Works out the stiffness.

After only 6 or 7 weeks, you should be able to do the distance and feel like you have more and more energy left. Enjoy.

arybvtcw0eolkf

ROK ON wrote: »

Hi, have been commuting for years, but I also only started road cycling a few months ago. As a newbie, here is what I try to do. Cycle if possible in relatively scenic areas of the county, its easier on the mind.

I try to take a trip to a new town, each time - keeps it interesting.

Back road are definitely preferrable. (I cycled from Carlow to Dublin at w/e. 1st 30kms were on the N9. Nerve wracking in the places where there was no hard shoulder.

I do 100ks almost every w/e now. I worked up from 30kms. You will be surprised, as the work up to your first 100kms should not take that long. I am 110kgs, so if I can do it anyone can.

I try to go 30ks before taking a small rest, usually to eat. It is very important to eat. Made a mistake a few months ago of not eating while out. I was fubar'd. Drink often.

On getting home, I usually shower my legs in freezing cold water for a few minutes. After that a warm shower. Then eat.
Important I find to get back on the bike the following day, even if only for a few kms. Works out the stiffness.

After only 6 or 7 weeks, you should be able to do the distance and feel like you have more and more energy left. Enjoy.

That was brilliant, thanks very much.

But thats not dismissing what the other guys have said either, I took a little out of each reply.

So the trick I guess is a good brekkie and hydrate. Cycle & break to eat & rest. Set myself a steady pace and try keep the mind active.

I haven't really hit anything resembling a decent hill yet, but I'm close to Howth and plan on hitting Howth this weekend, my planned route (including Howth) will give me 30kms so taking Howth's hills I think that should be a good start.

Raam

Mairt wrote: »

That was brilliant, thanks very much.

But thats not dismissing what the other guys have said either, I took a little out of each reply.

So the trick I guess is a good brekkie and hydrate. Cycle & break to eat & rest. Set myself a steady pace and try keep the mind active.

I haven't really hit anything resembling a decent hill yet, but I'm close to Howth and plan on hitting Howth this weekend, my planned route (including Howth) will give me 30kms so taking Howth's hills I think that should be a good start.

Howth is a nice hill to start with.
May I suggest that you don't go through the village if possible? The road in and out of it is rubbish. Instead, go up the Dublin Bay side.

macinalli

My first (and only!) 100 km was this years Wicklow 100 and found it fine. I didn't do any special training (couple of 30 km spins) but found that the regular cycling from my commute was enough - this gives me a regular 100-120 km a week. I usually do try to push this though - if you're just turning the pedals I don't think it would count much for training.

lukester

Lotsa good advice here as always- I'm making mental notes.

I do a short commute daily, and I started out doing weekly 45k spins with a few hills with a friend who is training for triathlons. My longest spin so far has been about 80k, but I'm addicted to hills now, and am planning a 100k this week going up the Sally Gap from Kilbride, over Luggala, down to Laragh and back up the Sally Gap from there.

As a rookie to this as well, although I've commuted for years, I find it much more enjoyable picking a route rather than just doing laps or circuits. We're pretty fortunate in Dublin, in an hour or so we're up in the mountains, with very nice scenery, it does make me appreciate living here a lot more. Can't imagine how I'd cope somewhere like London.

I've found that picking a route that has a chicken-out option helps psychologically. With the route above, if I got to the top of the Sally Gap and realised I was about to die, I could turn back. Having said that, I know I'd never turn back unless I absolutely had to, I get possessed by the will to keep going.

One think I wasn't aware of was cadence- in retrospect when I started out I was pulling too high a gear a lot of the time, which I found harder on my legs and knees. I'm trying to find a balance now but I definitely spin more and knees are happy with that.

I'd also agree with the sentiment of just going for it. You can always turn back I still hope to try the W200 route before the summer's out, if there's another Boards 200 I will try to work up enough brownie points for the requisite day pass.

So I'd say

-pace yourself but also challenge yourself

-throw some climbs into the mix

-pick interesting/scenic routes where possible

-don't struggle in too high a gear

-give it a lash, like

irishmotorist

I've seen on the site for the Sean Kelly tour, they have some information on increasing your training. It fits in with stuff I've seen before so might not be too bad an approach.

http://www.waterfordcoco.ie/en/tourism/seankellytour/trainforit/


Personally speaking, I had done up to 60km on my own and then went to the Wicklow 100. Found it tough but kept on training up and up and did the Ring of Kerry and then a bigger distance again at the weekend. I've increased the distance a lot recently and though I'm feeling fairly ok with it, I'm going to tone it down a little bit over the next few weekends to make sure my body's happy enough with being on the bike for 4 or 5+ hours.


I find that the main thing to remember is that when I'm out for a long distance trip, I can't afford to go hell for leather the way I do on my commute to/from work. I have to deliberately force myself to keep a reasonable pace to I'll last the distance. Once you're up to the distances that you're doing now, I reckon you should easily be able to add good chunks on.

Ghost Rider

The village itself is still brutal but the long-ish section from Sutton to the turn-off for Deerpark golf course has improved a fair bit.

Raam wrote: »

Howth is a nice hill to start with.
May I suggest that you don't go through the village if possible? The road in and out of it is rubbish. Instead, go up the Dublin Bay side.