Sly
Reged: 07/02/2008
Posts: 730
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Booked in to do the Northants Rocko Roller at the end of the month. Approx 100 miles over what appears to be a very up and down course, though no "big" climbs.
My problem is that aside from a few longer exceptions my usual weekend rides are about 40 - 50 miles (albeit VERY hilly ones), and despite my best intentions to step up the training recently I have been thwarted by bad weather each time I try. Today I snuck in a barely adequate 40 miles in the only window of opportunity that presented itself.
I have heard that it's not strictly necessary to train over long distances, and wondered what opinions are on this? ie. over the next 3 weeks would I be better trying to focus my efforts on a different style of training to be capable of completing the course? It's really the time in the saddle that I'm concerned about. If it's a quick course I'd be confident of getting round fine, but from experience once the back and shoulders decide they've had enough on the bike the rest of my body has to reduce it's input and therefore speed drops and that means more time sitting in the very position I need to get out of!
Any help would be greatly appreciated.
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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Try and get a 70-80 mile run in in the next 10 days but not in the last week, I suggest you get on a rowing machine or add some light weight training since if you suffer back and shoulder pain after 50 miles or so you may have weak arms,back and shoulders, but keep it light. The last 30 miles will not be much harder on you if you pace yourself properly on the day, ignore the milage on the computer, make sure you eat properly on the day. What sort of time are you looking at to complete at your normal average mph?
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VOTE PENGUIN!!!
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Sly
Reged: 07/02/2008
Posts: 730
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I really don't know what the terrain is like. The graph is very spikey with no flat bits, but no giants either, so it's hard to imagine a time. As I said, I take in as many big hills as poss on my usual rides (and I mean full-on 20-30% N Wales finest several times in a given ride), so average speed can be down at 13 - 17 mph (depending on the downhill sections). My uneducated guess is that I'd aim for maybe close to 16mph on the Rocko Roller, but maybe it's gonna be tougher than it looks!
I do have a rowing machine, so that maybe I should dust it off.... good suggestion. It's an expensive shirt hanger!
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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Get a copy of the route and drive round at least, better to cycle it! Cycling alone can cause bone degeneration.If you're doing multiple 20-30% you don't have to worry.
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VOTE PENGUIN!!!
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Sly
Reged: 07/02/2008
Posts: 730
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It's 100 miles away - I'm going down the day before, and not a moment sooner!
So what about training over shorter distances but at higher output - is this as effective as actually riding the required distance? My initial impression of this would be that it wouldn't give me that time on the bike and that's where I feel the problem lies. I just don't see how it would work for me, but that's why I'm looking to see if anyone else has tried it.
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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Sounds like you train over short enough distances at the moment, if you can push harder over those distances only you will know,if not, why not? The single advantage of doing long training runs(80-120miles) is come the sportive you will know you can do the distance, the power of the mind all that stuff.
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VOTE PENGUIN!!!
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Sly
Reged: 07/02/2008
Posts: 730
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To my mind, pushing it harder over the same distance means I'm riding for less time, and I'd have thought my aim should be to ride longer so the body can aclimatise to it. I can see how it would be benefit strength, but not necessarily stamina.
Come on British Summer - I know there's a couple of good weekends in you yet!
Doesn't help that my wife insists we go to a Christening next weekend. How selfish is that??!! I think I might have to put my foot down, ever so delicately, and insist that it was just too short notice. I need at least 2 years to prepare for visiting a Church!
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wuverley
Reged: 16/05/2008
Posts: 1490
Loc: Man of Kent
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Everything you've both said is good. I reckon if you can ride 60 miles at the desired speed, then on the day you can manage 100, but it will be hard going towards the end.
Likewise, if you can easily manage 40 miles at a higher speed, then you can take it steadier on the day, and you'll still manage it but again it might well be hard work towards the end.
You could intensify your shorter rides if you wanted, but if you're more concerned about comfort/pain limiting your enjoyment then I reckon you need to do a few 60 milers, to make sure you can cope with it.
After the DLMC, you must have reasonable confidence in your abilities? (Have you got a camera mount yet, I'd love to see some more pictures)
Rides like this, Northants Rocko Roller, are presumably meant to be a challenge, that's why you're doing it, I assume.
You'll be fine, just stay on the road this time.
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Invicta
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scm
Reged: 24/06/2006
Posts: 1229
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Quote:
Cycling alone can cause bone degeneration.
So you should always ride in a group?  
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Sly
Reged: 07/02/2008
Posts: 730
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Thanks Wuv, I have not mounted the cam yet. I'm not sure bike mounted cameras are particularly interesting unless you're crashing, though that's always an option with me in control!
With regards to the DLMC mini, yes I guess I have confidence from that. Would you think a v hilly 70 is not far off being equivalent to a less hilly 100?
Anyway, sun's out this morning - I'm shooting out for a quick blast before the inevitable happens!!
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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A very hilly 70 miles is plenty good enough for a less hilly 100...but that was a few weeks back now, all depends on the pie count since then!
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VOTE PENGUIN!!!
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plymchick
Reged: 17/09/2007
Posts: 137
Loc: World Of My Own
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Quote:
The single advantage of doing long training runs(80-120miles) is come the sportive you will know you can do the distance, the power of the mind all that stuff.
I am by no means an expert when it comes to training, but I believe mental toughness has a lot to do with it when it comes to the day. If you get a ride in that covers the same distance or further - whether its easier or harder - you will know that you can get round and spend time needed in the saddle.
When I had knee problems  it prevented me from cycling hard and I concentrated on distance at an easy pace. I only had 6-8 weeks to prepare for the sportive and rode distance rather than strength training and it certainly improved my stamina. The sportive was short at 35 miles, but took in 4 mountain passes with 1800m of climbing. The furthest I manage to cycle pre-ride was 50 miles 2 weeks before - but that gave me the knowledge that I could do the distance and spend the time in the saddle I needed to get round. And I managed to do so in a better time that I expected. 
You know yourself better that anyone else, so stick to what works best for you. Good luck 
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Sly
Reged: 07/02/2008
Posts: 730
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Thanks for the advice everyone. It would certainly be a mental boost to conquer at least 80% distance prior, so I'll see if the weather permits me to do that.
Got a 50 miler in today unbelievably - weather reports looked like constant rain so I was quite impressed by just 10 minutes of drizzle. I was less impressed with the 20 mph headwind for the first half. So that's a good 90 in total this weekend - just need to string that together in one go!
And as for pie count, I had a 10 day splurge on eating and drinking immediately after the dlmc, and that probably didn't help! Have been trying to get back in to it since, but all the nice days fall during the working week typically.
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Philippo76
Reged: 09/06/2008
Posts: 86
Loc: Morecambe
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Quote:
Cycling alone can cause bone degeneration.
Huh!? How come? or is this some cycling in-term I'm not familiar with...
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bfergie
Reged: 19/04/2008
Posts: 1616
Loc: Wickerman land,Scotland
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Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
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VOTE PENGUIN!!!
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Sly
Reged: 07/02/2008
Posts: 730
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Best get Mr Tescos to delivery extra milk this week, I think!
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Philippo76
Reged: 09/06/2008
Posts: 86
Loc: Morecambe
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Quote:
Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
Wow! You can't do anything nowadays can you!
Good article. Cheers 
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scm
Reged: 24/06/2006
Posts: 1229
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Quote:
Quote:
Cycling alone can cause bone degeneration.
Huh!? How come? or is this some cycling in-term I'm not familiar with...
It's because it's non-impact, I believe. Not so much degeneration as not maintaining good bone density.
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wuverley
Reged: 16/05/2008
Posts: 1490
Loc: Man of Kent
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Quote:
Here is some bed time reading for you.
http://cyclingnutrition.blogspot.com/2007/11/cycling-and-osteoporosis.html
I'm not that sure about this, the work may be fine, but where's the peer reviewed study in a proper journal.
Something for the Fitness Team on the comic to get their teeth into perhaps.
It seems to defy logic in some ways, if you do next to nothing then your bones are ok, but you'll die from being fat, or you can be healthy and exercise and get ill, in old age.
I suppose you choose whichever health scares you want.
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Invicta
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Philippo76
Reged: 09/06/2008
Posts: 86
Loc: Morecambe
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Like that guy said - choose your poison.
I may have missed something but if a coutch potato does no sport and his bones do not suffer why (because I cycle) am I deficient in comparision? Because I still will do more off the bike than the fatty...
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