training tips

RoboRat

Hi,

Looking to do an 147km cycle in mid May and I have not been on a bike in years. I used to cycle very regularly when I was younger (on a mountain bike) but I haven't been near a bike in about 12 years.

I am quite fit and I train regularly in football, Muay Thai and Judo so my cardio is good and my legs are strong, albeit a different set of muscles. I took my bike out for a first spin yesterday and I managed 35km in about an hour and 20 mins - I could have gone longer but I didn't want to overdo it and also had a busy day ahead so I didn't want to be shattered.

I am hoping to train 2 days a week, midweek indoor on a turbo trainer and do a good spin on Sat or Sun, pushing my training out by 10k each session. Do I need to train more than this to complete 147km or should this suffice? Also, is there anything to help with saddle soreness or do I just have to bear it and in time I will have sufficiently become immune or should I get a different saddle? I just have the generic saddle that comes with a Giant Defy 4 at the moment.

Any advice would be most appreciated!

Jawgap

Good luck with the cycle - how hilly is it? You may want to consider throwing a few hills into the mix when you are out.

Try and get out as much as possible - if it's a choice between and hour on the indoor trainer and an hour out, go out.

The wind is your friend; he makes you strong; learn to like cycling into it:)

The saddle soreness should clear, but if it doesn't it might be worth having a look at your set up and saddle.

If you haven't already got them, get some padded bib-shorts and chamois cream.

Set an intermediate goal -there's a few 100km sportives coming up over the next couple of weeks, aim to do one of those.

......and do some more hills:)

smacl

A couple of small things in addition to the above. 147k will probably be over 6 hours in the saddle, so get used to taking a pace you can easily sustain, and bringing enough food and drink for the trip. For the drink you will want some electrolytes and may want to consider an energy drink. Food wise, I find porridge beforehand, and some flapjacks and bananas en route work pretty well. You're also better off with two bottles on your bike for longer distances.

RoboRat

Thanks for the replies, the cycle is in Meath so its not too hilly, think there are 2 climbs. I will be trying to get outdoor as much as possible but wifey is expecting in April so I will be somewhat restricted!

Hmmm the wind factor is an issue alright, I'm a big enough bloke (6 foot, 15.5 stone) so its not my friend... yet!

The saddle soreness is my biggest worry. I was cycling at a good pace (about 25kmph) and I had very little fatigue but my ass was killing me! I can imagine cycling for 6 hours but I don't know if my ass can hold up for 6 hours!! I have padded bib shorts but I might invest in something better, a colleague is suggesting gel shorts?

One thing which im not sure about - I was told to keep my peddling constant and go for an easier gear to keep my revolutions rather than a harder gear and peddling slower. I found that I was very comfortable with a harder gear and peddling slower. I'm not sure if this is the right way to do it but it made life a lot easier... any advice?

seamus

RoboRat wrote: »

One thing which im not sure about - I was told to keep my peddling constant and go for an easier gear to keep my revolutions rather than a harder gear and peddling slower. I found that I was very comfortable with a harder gear and peddling slower. I'm not sure if this is the right way to do it but it made life a lot easier... any advice?

You'll get used to keeping the higher cadence. Initially it can be uncomfortable and can even affect your balance and handling. It's something you get used to as you do it more.
Pushing a higher gear can feel a little more comfortable, but over a longer ride you will tire out quicker and it can also cause trouble with your knees.

Try get a cycle computer with cadence on it, as this will help you keep track of it initially until you get comfortable with the higher cadence.

LCD

Don't mean to bust your bubble but Meath (well p[arts of it) are hilly. Take a ride in and around Slane if you don't believe me!

eoghan84

best of luck with training, sounds like an exciting plan
maybe building up to a one off 120km cycle a fortnight before the event might help(?) then going for a shorter one the week before but the guys on this forum would have the best advice:)

RoboRat

but over a longer ride you will tire out quicker and it can also cause trouble with your knees.

That could be an issue, had my left knee rebuilt 6 years ago! Cadence it is so, will just have to persevere.

Don't mean to bust your bubble but Meath (well p[arts of it) are hilly. Take a ride in and around Slane if you don't believe me!

Yeah there are hilly bits in Meath alright but the route I have been told about isn't supposed to be that hilly. A few of the lads have said there are only 2 real hills to note. I am planning on doing the route 2 weeks before the actual even to see how I get on, thus giving myself a bit of time to recuperate.

Thanks for all the advice, much appreciated. Hope that I can raise as much money as possible to at least give me something to focus on when I am in pain!

Kav0777

RoboRat wrote: »

Yeah there are hilly bits in Meath alright but the route I have been told about isn't supposed to be that hilly. A few of the lads have said there are only 2 real hills to note.

It may only have 2 real hills but a cycle in Meath can be full of little ups and downs, which, if you are in a harder gear, can be deceptive and sap the strength from your legs.

Jawgap

Just curious - because I live in that part of the world - but what's the cycle?

I'd hate to think I'm missing out on something decent on my own doorstep:)

The hills in Meath aren't too bad - the ones in the north end of the country tend to be drumlins - short, sharp & sh1tty climbs, and longer drawn out descents.

RoboRat

Just curious - because I live in that part of the world - but what's the cycle?

It's the cycle4life for Temple Street Hospital

The hills in Meath aren't too bad - the ones in the north end of the country tend to be drumlins - short, sharp & sh1tty climbs, and longer drawn out descents.

The route is Dunboyne, Ratoath, Skryne, Tara, Dunsany, Kilmessan, Trim, Athboy, Delvin, Cloughan, Killucan, Raharney, Ballivor, Rathmolyon, Summerhill, Mullagh, Jenkinstown, Dunboyne.

As a local, how is that for hills?

Jawgap

Not mad hilly at all - very do-able and some nice roads around there.

......and I'm not a local, I just live here:)

alomolloy

One thing which im not sure about - I was told to keep my peddling constant and go for an easier gear to keep my revolutions rather than a harder gear and peddling slower. I found that I was very comfortable with a harder gear and peddling slower. I'm not sure if this is the right way to do it but it made life a lot easier... any advice?[/QUOTE]

I started cycling myself last year and was doing exactly what you were doing pushing the higher gears at a slower rate just to try and stay with the stronger lads in the group but found that my power was gone when the hammer went down and would get dropped, so over the winter i read a book by an up and coming rider by the name of Lance Armstrong and he suggested that you never use the big ring in the front for the first couple of months when you start back after the winter break, ive done this so far this year and not only is it improving my fitness with the harder work rate but my legs are saved for the final sprint at the finish.

RoboRat

......and I'm not a local, I just live here

My bad, just seen that you are 'Exiled in Meath'... going into exile myself from this Saturday :-(

I started cycling myself last year and was doing exactly what you were doing pushing the higher gears at a slower rate just to try and stay with the stronger lads in the group but found that my power was gone when the hammer went down and would get dropped, so over the winter i read a book by an up and coming rider by the name of Lance Armstrong and he suggested that you never use the big ring in the front for the first couple of months when you start back after the winter break, ive done this so far this year and not only is it improving my fitness with the harder work rate but my legs are saved for the final sprint at the finish.

Yeah, having talked to a few people it seems that you need to persevere and keep your cadence high. I've have quite strong legs so it seemed like the good idea to just push the bigger gears.

Going to try a 45KM run this weekend, think I will double up on the padded jocks though.

Jawgap

RoboRat wrote: »

My bad, just seen that you are 'Exiled in Meath'... going into exile myself from this Saturday :-(

.......

Don't worry - once you get used to the smell you'll be fine.

you need to start practising your "noo baaaawther" otherwise the local yokels won't understand you:)

lennymc

Jawgap wrote: »

Don't worry - once you get used to the smell you'll be fine.

you need to start practising your "noo baaaawther" otherwise the local yokels won't understand you:)

dont forget staaaaa baaaaaa

RoboRat

Don't worry - once you get used to the smell you'll be fine.

you need to start practising your "noo baaaawther" otherwise the local yokels won't understand you

I'm being exiled to Laois...

Jawgap

RoboRat wrote: »

I'm being exiled to Laois...

you're f^cked............


this might interest you - Lap of Laois - there are 100km and 60km options.

RoboRat

this might interest you - Lap of Laois - there are 100km and 60km options.

You're a star! thanks a mill, I have a session planned for this weekend which will take me up to 46km, think the week after I am aiming for 60km so this is ideal.

Anyone have any advice on Turbo Trainers? I'm pretty skint at the mo so I looking about 100 euro.

Looking at this for 119 euro delivered but I'm not sure if its suitable?