newbie-how to train

pauldoo

Hey guys,

Looking for some advice on training. Im doin Gael Force West and trying to improve my cycling. This morning i did 27.2 KM in 1hr5mins. What the best way to reduce the time, dont know too much about cycling, should i be concentrating on moving through the gears better, cadence,making more of decents or just keep repeating a distance and trying to beat it??

I dont think i will be increasing the distance a whole lot more as i will be mixing it up with running. But will probably go up as far as 50km

seamus

A little of everything you mention. The more you ride, the more your technique will improve. I would make a point of pushing yourself for a longer distance than the actual event. It's about 45km, so I would push yourself to 60km. That's about 2.5 hours at your current pace, so you should be able to slot it into your training routine.

This means that on the day you're not trying to ride your maximum distance and 45km should be easy for you.

The two things which will help most in the short term are working on cadence so you're not wasting energy and getting in a decent amount of climbing. A lot of defeating a climb is in your head as much as your legs. Even if you're not blasting up climbs, having the mental focus is half the battle.

pauldoo

Thanks

Whats the best way to develop cadence, would i need a decent computer/odometer thingy?

seamus

It definitely helps, as at the moment you probably consider your cadence to be spot on.

You don't necessarily need a really good computer, just one with a cadence sensor. You'll probably want a computer for the event anyway.

The cheapest one I can see around is the Cateye Strada Cadence:
http://www.chainreactioncycles.com/Models.aspx?ModelID=28224

Though that link doesn't give the cheapest price - shop around, I'd be surprised if you can't get one for closer to €30.

pauldoo

thanks, just got one! what would be a solid cadence or is that a how long is a piece of string question?

Thanks for the replies

seamus

80-90rpm is typically the cadence that's recommended. Some people like to push it faster, but most people find anything over 100 to feel very odd and uncomfortable unless you're really hammering along and have no more gears.

Anything below 80 and you're likely using energy that you don't need to use. You should aim for 80 initially and once you're comfortable with that, move up to 85/90. As I say, you will have to get used to it, but within a week or two it'll feel very normal.

Cadence is useful when climbing to know when you need to drop a gear or up your effort. You should equally aim for 80-90rpm when climbing. So if you're struggling to keep 80rpm, considering dropping into an easier gear.

Peterx

if you have the time getting out for 3 or 4 hour spins on your bike will be very beneficial for the likes of Gaelforce. 25kph average speed on your own is good, just try to push out the time you can maintain that pace. It's very much about endurance, not so much top speed.

The longer bike sessions are needed as by the time you reach the bike you have been on your feet running for about 18km over road, trail and bog which is quite tiring.

studiorat

pauldoo wrote: »

Thanks

Whats the best way to develop cadence, would i need a decent computer/odometer thingy?

Hip-hop on the i-pod! It's mostly 80 to 90 bpm anyway.

Sing Slim-Shady by Eminem to yourself for two hours!!!

fireblade001

Wow hold on lads - The OP has said he is doing a 45km cycle - there is no need whatsoever for doing 3 to 4 hrs spins, nor 60km spins. Are you guys trying to scare him away from cycling on purpose? Phew.
From the sounds of what you’re saying you’re well on the road to building a solid fitness base to complete this cycle. If by time of the event you can do 60km spins that’s great, but don’t be under any illusion that you MUST have done the full distance in training before the event – if you have that’s a great confidence booster.
In the mean time the more spins you do, regardless of length will all help develop your muscles cycling efficiency and strength. But I’d suggest building up to about 40Km before the event, if you can get further great!! Someone above mentioned a cadence of 80 to 90rpm and that’s solid advice, from my experience guys starting out get too involved in the whole science of fitness - just get out and cycle. Your legs will naturally find their own cadence once you’ve “got the miles in”. It all depends on the ratio of fast twitch and slow twitch muscle fibers in your legs.

studiorat

It's a race no? With mountain bikey bits?

Lumen

"Just ride your bike" is good advice, but...

studiorat wrote: »

It's a race no?

...yes.

pauldoo, in order to go fast you must suffer. Pedal fast and smooth, rest well but not too well, eat and sleep properly and don't let niggles develop into full blown injuries.

chakattack

fireblade001 wrote: »

Wow hold on lads - The OP has said he is doing a 45km cycle - there is no need whatsoever for doing 3 to 4 hrs spins, nor 60km spins. Are you guys trying to scare him away from cycling on purpose? Phew.
From the sounds of what you’re saying you’re well on the road to building a solid fitness base to complete this cycle. If by time of the event you can do 60km spins that’s great, but don’t be under any illusion that you MUST have done the full distance in training before the event – if you have that’s a great confidence booster.
In the mean time the more spins you do, regardless of length will all help develop your muscles cycling efficiency and strength. But I’d suggest building up to about 40Km before the event, if you can get further great!! Someone above mentioned a cadence of 80 to 90rpm and that’s solid advice, from my experience guys starting out get too involved in the whole science of fitness - just get out and cycle. Your legs will naturally find their own cadence once you’ve “got the miles in”. It all depends on the ratio of fast twitch and slow twitch muscle fibers in your legs.

depends how you want to perform. 3 to 4 hr spins are the backbone of training as a cyclist

nerraw1111

Solid advice from PeterX, and he would know, he’s won it.

Reason for the 3 – 4 hour rides is that the cycle comes after 20km of cross country boggy running.