Fitness levels for A4?

Seaneh

Howya lads,

Right, I'm interested in joining a club and doing some A4 races and would like advice.

What sort of fitness levels would I need to keep up with an A4 group?

I'm a fat feck (5'9", 110kg) but I've been cycling a lot in the last year. I usually average about 25kph on spins from 25-50k and take it a little easier form 50-100k trips and average just over 20k/ph, but that's taking it handy, I don't really kill myself in spins and I take hills very handy as, like I said, I'm a big lad.

What sort of average speeds would I have to be hitting to keep with an A4 bunch and how long would I have to hold them for?

I'm not thinking of doing a race this weekend or anything but just looking to see what sort of level I'd have to be at to not completely die on my arse.

I don't expect to be competitive and I know I'll be dropped like a sh!te on the hills but I'd just like to be able to give it all a lash for the craic.

Cheers.

Lumen

Two hours at 30kph on a route with no significant hills.

colm_gti

Join the club and see if you can hang out with their race group...if you're able to stay with them, you'll be able to race.

Winning is a whole other story, I'm still trying to figure that out for myself...

Seaneh

colm_gti wrote: »

Join the club and see if you can hang out with their race group...if you're able to stay with them, you'll be able to race.

Winning is a whole other story, I'm still trying to figure that out for myself...

Sure how would I be even thinking of winning with former national team riders competing in A4 for ****s and giggles :mad::mad::mad::mad:






:pac:

spyderski

In the A4 group in our club league race last night we averaged 40.9kph for 1 hour. This would be around average for an A4 race, with open races being a little longer.

petethedrummer

If you're overweight or a crap climber do the flat races. You may get dropped the first few times but it's good for the soul.

Seaneh

another question.


My current bike is about 12kg.

It's a specialised Tri-cross Sport.

It currently has bar top breaks and canti's.

I'm planning on ditching those and getting normal long drop road calliper breaks.

Think the bike would be grand? I'm thinking at that level it should be fine...

Seaneh

Looking like next season for the racing so!!!

dermabrasion

Seaneh, I admire your optimism. Despite being the entry level, A4 is fast. While the bunch will move at 36-42kph over 40-60ks of an A4 circuit, you should look to bring your average speed up 28-32kg on a flatish spin.
Cycling has a lot to do with power-to-weight as well as aerobic fitness. Despite your being fit, it is very hard to see you keeping up in A4. I say this from my own experience. Last year I was 100kgs 179cms and did the etape, so fat but fit. Finished in the bunch in some club league races, but was struggling to keep up as season went on and everyone else got better. As soon as the road kicks up, I got spat out. Momentum and strength can only help so much.
I would say, join a club, try club races, see what you need to be able to do and enjoy it. for next year, get a training and weight loss plan to loose the kgs but keep your strength. Do this slowly and steadily. You will the really begin to enjoy cycling and it will really stand to you.

spyderski

Honestly, the bike is the least of your worries. Are you a member of a club? Can you ride safely in a bunch?

MichealD

Similar to a previous post at a A4 league race last night on a fairly flat, fast course the scratch group averaged 43kph and middle group 39.4kph for an hours racing

dave_o_brien

MichealD wrote: »

Similar to a previous post at a A4 league race last night on a fairly flat, fast course the scratch group averaged 43kph and middle group 39.4kph for an hours racing

Don't scare him off! Race speeds are somewhat irrelevant, as a peloton moves quicker (generally) than any individual in the peloton can reasonably hope to maintain alone. OP, try a league race or two. They're fun, and will let you know if you are ready to try open racing.

Seaneh

spyderski wrote: »

Honestly, the bike is the least of your worries. Are you a member of a club? Can you ride safely in a bunch?

I realise the bike weight isn't a worry at all, I've said as much in a few threads lately about bike buying.


Not a club member yet, haven't been since I was about 14...

I wasn't thinking of racing this year, but I was thinking of joining a club and doing their club spins for the rest of this year to get km's in the legs and lose some, hopefully drop atleast 10kg between now and the end of the year.

I haven't ever ridden in a road group but did lots of mountain bike group rides as a teenager, but that's a totally different kettle of fish.

So basically, for now, forget the racing, join a club, go on their entry level group spins and try and progress in the club and eventually look to do some club league races, and then worry about A4?


I do realise that A4 is a competitive level of racing, I wasn't really thinking I'd be able to keep up with this any time soon, but it's something to aim for next year sometime.


Can anyone recommend a fat newbie friendly club in Galway

I spend my time about evenly between Athlone and Galway but I already some of the lads in know the lads in Shannonside CC like Pat Coyle from my mountain biking days so Galway clubs would be a big help.

spyderski

Seaneh wrote: »

Not a club member yet, haven't been since I was about 14...

I wasn't thinking of racing this year, but I was thinking of joining a club and doing their club spins for the rest of this year to get km's in the legs and lose some, hopefully drop atleast 10kg between now and the end of the year.

I haven't ever ridden in a road group but did lots of mountain bike group rides as a teenager, but that's a totally different kettle of fish.

So basically, for now, forget the racing, join a club, go on their entry level group spins and try and progress in the club and eventually look to do some club league races, and then worry about A4?

I do realise that A4 is a competitive level of racing, I wasn't really thinking I'd be able to keep up with this any time soon, but it's something to aim for next year sometime.

Yep, I'd say you've the right idea. If you did any sort of group/club cycling when you were younger you'll be at an advantage compared to a lot of the newbies out there.
Get the miles in over the summer, maybe do a few sportives - some of them are as much craic as racing anyway.
You would really need to lose the weight to be any way comfortable in A4, but the weight will fall off you (initially at least).
Best of luck with it!

spyderski

MichealD wrote: »

Similar to a previous post at a A4 league race last night on a fairly flat, fast course the scratch group averaged 43kph and middle group 39.4kph for an hours racing

Think we're talking bout the same league - I was in the scratch group -
my Garmin must be telling me I'm slower!:p

Harrybelafonte

If it helps I was about 122kg four years ago (I was heavier before) at 6'1". First year was commuting, second year was sportives, third year was sportives and track league and this year it's A4 and track. I'm approx 87kg now and tbh despite doing alright on track I'm yet to finish with the bunch in any of the 6 or so (can't remember anymore) races I've attended this year. Maybe it's fitness, maybe it's stupidity, but I'm glad I went about it the way I did. Even if I'm not there yet, I know I'm not far off. It takes time to get back into the real fitness levels and in the 30s I think it takes a little longer than expected. Recovery was not a word I'd heard in my teens.

Esroh

Seanah


Galway bay and West coast Wheelers are the 2 clubs in the city

The Galway County league is just about to start. Have seen details on the Gal Bay website.

Inquitus

I am in no way an expert, but I see cycling as made up of 3 important things, leg fitness, aerobic fitness and being light for the hills.

Leg fitness can only be obtained by time on the bike, aerobic fitness by any number of aerobic exercise, and lightness by staying off the pies!

Seaneh

Inquitus wrote: »

lightness by staying off the pies!

But...but...but...

Brad768

Esroh wrote: »

Seanah


Galway bay and West coast Wheelers are the 2 clubs in the city
.

Just to follow up on that, both clubs leave at 9.00am on Sundays. GBCC are more race focused. They average around 30kph give or take and the distance is around 100km. WCW average around 25kph on 2 different routes. A beginners group of around 60km or the intermediate group which do around 70-100km or so.