Training advise for cycle ride

[Scoobs]

I used to do a lot of comptetive mountain bike racing, so always used to have a good level of fitness. Unfortunately, the trials and tribulations of life have taken their toll on my fitness. I've put on 2 stone since my competition days (still only 12.5 stone so not a complete fat ******).

Anyway, I am doing the London to Brighton bike ride in June (55 miles) and a London bike ride in July (52 miles). I basically have 3 months to train for this, so want to optimise that time as much as possible.

I guess the best training is doing the miles on the bike, but what else? I also want to try and loose a stone in the 3 months preceding the event. Not out of the question. I think the training will probably help with this anyway.

So:

Training plan
Weight loss ideas (having a big **** is not what I am looking for here)
Nutrition ideas during the event. What is good for energy, but low bulk and easy to consume and digest
Any other informationCheers all.

[cuffy]

Didn't fizz do a sponsored ride last year? he'll be the man too ask.
I only cycle to the pub in the summer, so the only advice i can give is don't have too much cider ;)

[2mths]

I did London Brighton last year. My only 'training' was doing half the Norwich Century ride (ie 50 miles) two weeks before. I did both on a hybrid style bike and didn't have a problem with either (did L->B straight though only stopping at junctions including the bloody hill at the end). So if you're not a complete fat W... as you put it and used to ride and aren't looking to 'compete' as it were I'd have thought anything would be better than nothing.

So the above isn't much help in terms of training but it is supposed to be encouraging and reassuring!

More wibble (seeing some of the bullet points on rereading your post).
Weight loss - Something I have done recently (at an 8 year low for me) my solution was not exactly exciting or radical but eat properly, cut the rubbish out of my diet and do some exercise (gym for me) as often as I can (3 preferably 4 times a week). I now weigh my food out (for things like cerial, rice and pasta etc instead of just chucking a load in the pan. I find DIY vegetable soup is a great for having something extra to eat without too many calories.

Energy on the ride. I had a bottle of water and didn't refill it. I was grateful for some stuff at the end tho' as in the time from eating brekkie to finishing I got pretty hungry. I'd suggest a mixture of cereal and chocolate bars - bananas are also good if awkward to transport. Water is a very good idea, plent of places to get it refilled, or buy posh isotonic blah blahs if that's your thing.

[Reckless Rat]

Only have experience of the L to B ride but I found the pace very easy... you can take all day!
I think you'd miss out on a lot of atmosphere etc to go for a quick time.
With no preparation other than oiling the chain and pumping up tyres the biggest problem I got was r's ache from sitting on the bike all day!

RR

[Scoobs]

I'd like to lose some weight, so that is kind of incidental anyway. I'm not planning on doing any blistering times. I've ridden 65 miles in 3hrs 40 before on my mountain bike with the "knobblies" rather than slicks.....but that was some time ago. I'm just trying to make the experience pleasurable. I don't want to be hanging out of my ?rse (especially in Brighton) after 25 miles. I want to be fit enough to enjoy the day.

I have got another 52 miler lined up in July around the streets of London village, so all you London lot, keep an eye out for me. No pelting me with rotten tomatoes though.

[Viney]

I dont the london to brighton when i was 18! Its fine for most of it, its Detling that WILL hurt. Its the killer. To be honest, id dont think i dont any training. I rode everywhere when i was a kid, so just got on and done it (Although i had been driving for a year, and a year on a 50cc before that)

I would get out and ride as much as you can now as you will build up the musscles that youa re going to use.

Oh and sort your transport home, out before you get there. It took me almost as long getting home, as it did getting there (About 4 hours iirc)

[Jools'SV Now]

from your post it seems like you know the answer - miles on the bike.

There's sadly no shortcuts to fitness and weight loss.

excercise and cut out the crap.....but you knew that already;)

Try to do some interval sessions (blast it for a couple of minutes, recover, repeat...) as well as steady rides. It improves aerobic capacity quicker than long rides lone.

or


..... I could sell you some magic beans........:flower:

[andywilson460]

Get some padded shorts - I ride everyday and have a pair of Endura Padded Shorts - with a lycra pant inner that has the biggest padding in you can ever imagine - Really supports your crotch - which you will need unless you want to walk like a frog (insert other sexual jokes here) for the next 2 days.

Try and cycle daily if you can (is it possible to cycle to work while you train?) will save you money and get the muscles toned - plus lose weight -without having to pay for a gym and enjoy everyone elses sweat.

For rehydration - water is the key - especially if it is hot - electrolytes will help even more if you are serious about your time. Take cereal bars with you, and load on pasta the evening before.

Ditchling beacon is a killer, but the speed the other side will make up for it.

If you can get some SPD's - they will improve your efficiency between 10-20% - but practise a lot before the ride, otherwise you will end up in Maderia Drive and fall over still connected to your bike.

[CoolGirl]

do they still do cycling proficiency tests? I think you get a certificate which your mum can put on the fridge.

[mattSV]

Get some padded shorts - I ride everyday and have a pair of Endura Padded Shorts - with a lycra pant inner that has the biggest padding in you can ever imagine - Really supports your crotch - which you will need unless you want to walk like a frog (insert other sexual jokes here) for the next 2 days.

Try and cycle daily if you can (is it possible to cycle to work while you train?) will save you money and get the muscles toned - plus lose weight -without having to pay for a gym and enjoy everyone elses sweat.

For rehydration - water is the key - especially if it is hot - electrolytes will help even more if you are serious about your time. Take cereal bars with you, and load on pasta the evening before.

Ditchling beacon is a killer, but the speed the other side will make up for it.

If you can get some SPD's - they will improve your efficiency between 10-20% - but practise a lot before the ride, otherwise you will end up in Maderia Drive and fall over still connected to your bike.

Now I would pay good money to see that:D

Lots of good advice on here:-

www.bikeradar.com (http://www.bikeradar.com)

There might be a few names you recognise on there ;)

I am thinking of doing this this year:-

http://www.solentchallenge.org.uk/ 66 miles (some offroad) and six ferries in a day - just trying to decide whether to do it on the XC mountainbike or on the tarty roadbike.

If you can't put the training in on the road then think about getting a turbo-trainer - clickydicky (http://www.roadcyclinguk.com/news/article/mps/uan/970/v/1/[URL=) however there is no real substitute for getting the road miles in. You can speed up the weight loss/muscletone significantly if you can afford to put the time in at the gym, and adjust your diet however you will need to putting in at least 4 hours a week at the gym to notice any real benefits in the timescale you have set.

What bike you doing it on - surely not your weird onelegged cannondale?

If you fancy a 'training partner' weekends/evenings just let me know - I could do with a tow up some of the hills ;):D

[fizzwheel]

Aye I did a 55 miler last year, I'm doing a 95 miler in May this year.

Diet - Cant give specific advice, but you'll know this dont shovel cr*p down you eat heathily and eat a balanced diet.

What you are trying to do isnt as I'm sure you know unacheivable, even with 3 months to go.

Bike stuff.

You doing it on your MTB or have you got a roadie ( I suspect MTB ;) ) get some slick road style tyres for it, it'll make your life much easier if you are using your MTB.

Make sure you bike is in good nick, take a spare inner tube, tyre levers, a repair kit and a pump. A multi tool is useful, better to fix it yourself if you get a flat, rather than wait for the breakdown wagon...

Training.

Miles, Miles and Miles, theres no substitute for having milleage in your legs, start off gently and then increase the milleage by roughly 10% each week.

I built up from 2 miles a day to the 25 mile a day mark, it takes time so dont expect results quickly. But you will do it if you can devote the time to it.

I also did the milleage I was doing about a month prior to the ride itself, then I backed the milleage down a little so that I had time to recover to peak again for the ride proper.

I sometimes mix long milleage rides with intervals, where you cycle flat out and then recover and then flat out again. Long rides will build endurance, whereas the intervals build speed. Depends what you wanna do.

Food.

Tricky one.. Banana's and Malt Loaf I quite like and they are light and dont melt in your pocket. Otherwise you can by dedicated energy bars and sports drinks. The Science in Sport stuff is good but dont get the blackcurrent flavoured drink as it tastes disgusting.

I'd echo what Matt says, if you cant get out on the road a Turbo trainer is useful. I have one means I can put miles in but dont have to go out when the weather is cack.

Before the ride.

Take two days rest before the ride itself, the night before shovel as much pasta / muselli down your neck as you can manage and have breakfast in the morning prior to the ride to. Drink plenty during the ride and make sure you eat to. Remember once you feel thirsty its to late as you are already de-hydrated. Drink little and often, I think its a litre of water per hour, but I'm not sure. Dont ride for hours and then drink loads of water you will get mind numbing stomach cramp.


HTH

[Scoobs]

Get some padded shorts CHECK

For rehydration - water is the key - CAMELBACK - CHECK

If you can get some SPD's - TIME ATTACK ALIUMS - CHECK. [/quote]

[quote=CoolGirl;1461778]do they still do cycling proficiency tests? I think you get a certificate which your mum can put on the fridge.

Thanks for the input Debs. Appreciate it. :wink: :lol:

What bike you doing it on - surely not your weird onelegged cannondale?

That I am fella.

And as for towing you up the hill, nothing short of a Massey Ferguson is gonna pull that kinda weight.

[Miss Alpinestarhero]

Go to the gym a minimum of 4 times a week - get a personal programme made up. I have one made up to increase fitness and tone up. You can get one that combats all three. Or go gym 3 times a week and cycle around on the 4th day.

Eat sensibly (3 meals a day & no 'junk food'); if you go the the gym 3/4 times a week and cycle you will inevitably loose weight combined with sensible eating. Remember that what you eat will be turned into muscle rather than fat so it works out good all around.

I cant help with the actual cycle journey but taking your time makes sense. I guess you could cycle and a leisurley pace and also have short bursts of fast cycling (depending on how you feel). Make sure you keep your salt levels up because you dont want to get all dehydrated. your body needs sodium (something to do with neurotransmitters or something...i can explain more if you really want to know)

Good luck!!

Maria

[fizzwheel]

I wouldnt bother with the gym, its expensive and its boring.

Best way to get fit for cycling is to cycle on the road and its cheaper...

I've lost a stone since January, just by cycling and eating better food.

[Scoobs]

Thanks Maria.

And Fizz. Already a gym member so I go anyhow.

As for losing a stone. That must put you at 6 stone now. There's nowt of ya man.

[fizzwheel]

OK no biggie then, but if you have to choose get out on the bike over the gym.

I hide my weight well I was 14st 2lbs after christmas... ferking leathers werent fitting me anymore :(

[diamond]

Get pedalling you fat boys.

[Scoobs]

Get pedalling you fat boys.

I was gonna say thats slander.......but it's not is it.

Pedal, fat boy, pedal.

[mattSV]

Pedal, fat boy, pedal.

http://www.lhthomson.com/gallery/Fatman220.jpg

[xXBADGERXx]

Drink little and often, I think its a litre of water per hour, but I'm not sure.

1 Litre if you are Breathing Normally for that kind of Excercise .
2 Litres if you are Breathing Hard/Heavy .

Nice tip for you , Camelbacks get very warm on your back , I freeze a Long glass of water the day before then drop the ice into my Camelback just before I head out , keeps the drinking water nice and cool .

[Scoobs]

Top tip on the camelback badger. I'll try that. Middle of June is gonna be hot.......isn't it?

[Scoobs]

http://www.lhthomson.com/gallery/Fatman220.jpg

Secret training pic. :lol:

[xXBADGERXx]

Middle of June will be about as hot as your gonna get on a ride like this . One thing that`s help my Riding on road is a change of Saddle . I`m 6ft 2 and largely built and my backside used to kill me . I changed to a Specialized "Avatar" saddle that is 155mm wide , made a huge difference . I ride an Orange "Patriot" all mountain rig and had to cycle 14 miles a day on it last year for 6 months , I also fitted Maxxis Holy Roller tyres and pumped them up with a track pump to around 60 PSi . This made the bike roll much better as the contact patch was smaller :) . Hope this is also of Help .

[cb5_keith]

I'm doing carlisle to glasgow starting friday...doing it over 3 days i think, all off road tracks, should be good. Although i've not trained at all lately :(
so it might be more difficult than i think...cr*p!
Usually do Inverness to Glasgow down the west isles, takes a week or so, never stick to a strict eta though, usually do 40 to 50 miles a day.
I will die with my Camelback on, its the best thing i've ever bought. replaced all zips etc had it for 8 years now!:D

[Viney]

Secret training pic. :lol:
Looks like you lost wieght there scoobs ;)