Training advise for cycle ride

[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

[quote=andywilson460;1461768]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]

Originally Posted by CoolGirl

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.

Originally Posted by mattSV

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.

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.

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

Get pedalling you fat boys.

Originally Posted by e.d.

Get pedalling you fat boys.

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

Pedal, fat boy, pedal.

[mattSV]

Originally Posted by Scoobs

Pedal, fat boy, pedal.

Originally Posted by fizzwheel

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 .