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re: tOfficial Cycling Thread
Posted on 5/1/23 at 3:29 pm to crazyLSUstudent
Posted on 5/1/23 at 3:29 pm to crazyLSUstudent
i should have known better as it's happened in the past with these cages. since i've been running that pack in previous races I kinda forgot. this course had some washboard in super fast spots. it was a minefield of bottles in those spots lol. needless to say, those cages arent on that bike anymore.
i usually shoot for about 80g an hour when racing. losing that carb bottle put me a little closer to 50g per hour for 3 hours. not terrible, but not ideal
i usually shoot for about 80g an hour when racing. losing that carb bottle put me a little closer to 50g per hour for 3 hours. not terrible, but not ideal
This post was edited on 5/1/23 at 3:31 pm
1
Posted on 5/2/23 at 7:33 pm to gmrkr5
Looking for help planning and executing a Century Ride. Forgive me but lots of planning questions come to mind. I currently ride 300-500 miles a month. Generally between 1-2 hours per ride. I have a Venge (workhorse/light/cables and rim brakes) or Aeroroad (DI2/Discs). I’ll probably do this mid-Louisiana-summer.
Questions:
1) Did you use a training program to increase endurance?
2) What was your diet like days before the ride?
3) What nutrition did you pack for the ride? Hydration and food
4) What tools/backup did you pack?
5) Did you go Weight Weenie or comfort?
To date my long rides have been 50 or so miles. I’ll do a Metric Century soon but honestly I don’t see any difficulties getting that done. I’m slow and old (almost 60), my comfort cadence is 70-75 rpm’s so I’m a churner. I have no doubts that it will take me 6-7 hours on a solo century ride with a few rest/restroom/water bottle fill up breaks.
Questions:
1) Did you use a training program to increase endurance?
2) What was your diet like days before the ride?
3) What nutrition did you pack for the ride? Hydration and food
4) What tools/backup did you pack?
5) Did you go Weight Weenie or comfort?
To date my long rides have been 50 or so miles. I’ll do a Metric Century soon but honestly I don’t see any difficulties getting that done. I’m slow and old (almost 60), my comfort cadence is 70-75 rpm’s so I’m a churner. I have no doubts that it will take me 6-7 hours on a solo century ride with a few rest/restroom/water bottle fill up breaks.
Posted on 5/3/23 at 8:05 pm to ELLSSUU
quote:
1) Did you use a training program to increase endurance?
For a one off long ride, no. I'm in the same boat as you. 1-2 hour rides with the 3-4 time a year 3-4 hour ride. I could roll out of bed tomorrow and do a leisure century though. So no real training necessary IMO.
quote:
2) What was your diet like days before the ride?
Same as usual, fairly clean and light eating. Heavy protein. Try to get the gut in decent shape to prevent any emergencies.
quote:
3) What nutrition did you pack for the ride? Hydration and food
I like real food for big rides. Burritos and/or PBJs. I also like to have spontaneous stops when I see one for a snack. Makes the rides more fun.
quote:
4) What tools/backup did you pack?
Same as I carry every day. Tube, patches, plugs, tire levers, multi tool, chain tool, spare links, phone, wallet, .380.
quote:
5) Did you go Weight Weenie or comfort?
Comfort all day. I may finish faster on the fast bike, but I enjoy myself much more on party pace bike.
Posted on 5/5/23 at 12:05 pm to thegreatboudini
Thanks for the answers. I’m likely overthinking this. I got out of bed this morning at 5am and on the bike within 10 minutes and put in 30+ good miles. Have plenty of gas left in the tank for another 30.
I’m also a slow rider. This mornings average was 17.6 mph. I’ll need to slow considerably from that to triple my distance. Leads to little bit of my worry for nutrition on a long distance.
I’m also a slow rider. This mornings average was 17.6 mph. I’ll need to slow considerably from that to triple my distance. Leads to little bit of my worry for nutrition on a long distance.
Posted on 5/5/23 at 11:42 pm to ELLSSUU
So....you are going to just solo a century?. Why not do an organized century where you could find a group doing your pace. It's much easier to share the load.
Posted on 5/5/23 at 11:45 pm to ELLSSUU
(no message)
This post was edited on 5/7/23 at 5:46 pm
Posted on 5/7/23 at 3:40 pm to ELLSSUU
LINK
I trained last year for my first century and ended up doing three in five weeks. I used this plan as my guide. I didn’t do all the interval work but just used the mileage chart. It worked for me and I was pleased with my results. I averaged about 18 mph solo. I do recommend riding in an event and finding similar riders to ride with in a group if you can.
I trained last year for my first century and ended up doing three in five weeks. I used this plan as my guide. I didn’t do all the interval work but just used the mileage chart. It worked for me and I was pleased with my results. I averaged about 18 mph solo. I do recommend riding in an event and finding similar riders to ride with in a group if you can.
This post was edited on 5/8/23 at 8:48 am
Posted on 5/7/23 at 6:00 pm to Zappas Stache
quote:
So....you are going to just solo a century?.
Yes that’s my plan. I’ve done few group rides. Most that I see online look more like races than my pace. I don’t want to overcook the first 30 miles pacing with people half my age.
quote:
LINK I trained last year for my first century and ended up doing three in five weeks
Thanks for that.
Today I walked 4 miles early then got on the bike and did just over 50 miles at 16.7 mph. No nutrition. Just a small electrolyte drink. Wasn’t bad at all. I got home and mowed the lawn. I feel like I could knock out a century ride. I’ll keep doing my 20 miles a day this week and next weekend see what 65-70 miles feels like.
This post was edited on 5/7/23 at 6:08 pm
Posted on 5/7/23 at 7:56 pm to ELLSSUU
Just got back from the Big Mountain Enduro at Mt. Nebo. Great two days of racing with the boy finishing in p1 for age 15-18 against some solid competition. Also got to put up some stage times against some of the top pros in North America, which was pretty cool. Tough two days of racing with one day of 14 miles and 3000' elevation and the second day over 20 miles with over 4000' climbing, in fairly warm and humid conditions. This was his biggest win to date, and it's cool to see his hard work and preparation pay off. So much shite can go wrong an an enduro, and just a minor slip up or a mechanical puts you out of contention. He got 15 seconds back on the 1st stage of the 1st day and was in fourth place. It would be easy to get bummed and let performance suffer, but he chipped away through the 3 remaining stages of the day and finished it p1, 8 seconds ahead of the nearest racer. Then he had to carry that pressure into day 2. He just built his lead throughout day 2, raced smart and conservative, and finished about 40 seconds ahead.
Best news is that he won a Stumpjumper Evo frame, which is the frame I've been eyeing. Since he rides for GT, it looks like I got myself a new frame.
Best news is that he won a Stumpjumper Evo frame, which is the frame I've been eyeing. Since he rides for GT, it looks like I got myself a new frame.
This post was edited on 5/7/23 at 8:18 pm
Posted on 5/8/23 at 9:49 am to ELLSSUU
quote:
No nutrition.
there's no benefit in doing this. in fact your probably hurting, for obvious reasons and not so obvious.
if you're not training your body to use nutrition, when you start shoving gels down your gut on a 100 mile ride they are not going to have the benefit you're expecting.
Posted on 5/8/23 at 1:40 pm to ELLSSUU
quote:
I’m also a slow rider.
No such thing. You're a rider who enjoys the ride.
Posted on 5/8/23 at 2:01 pm to gmrkr5
quote:
No nutrition.
I cannot stress enough how big of a revelation it has been by significantly upping my carbohydrate intake during training and racing. Did a 4.3 hr (80 miles 5600' of climbing) solo ride yesterday and ingested 180g of carbohydrates (split between 2 bottles. I used cane sugar. Total cost for both bottles was $1 of sugar.) in the first 2.75 hrs and could done with another 120g+. I broke my all time power records from 1.5 hours to 4.5 hrs for avg power which were all previously set at sea level and this ride I was anywhere between 5200' to 8600'. Also, I only 3 watts off my all time 45 minute power which was set at sea level as well so it wasn't a steady cruise but included a hour threshold effort and a 20 minute sweet spot effort 30 minutes after the completion of the threshold effort.
The upped carbohydrate intake is resulted in feeling way stronger for way longer and, I don't have the usual fatigue after a big hit out like this one. One word of caution you do need to build up your tolerance to high carbohydrate intake or you risk a Tom Dumoulin 2017 Giro incident.
Jesse Coyle descirbes his stragetgy to Fueling
I follow what Jesse does. Think I am going to get a flask like he describes in his video so I can separate out my calories from hydration
This post was edited on 5/8/23 at 2:31 pm
Posted on 5/8/23 at 3:28 pm to crazyLSUstudent
That's an interesting link. I may give that a try except for the one flask of his caffeine. He smashed up 300mg for one flask. holy cow.
I bet that sugar hits quick too.
I bet that sugar hits quick too.
Posted on 5/8/23 at 3:32 pm to Cdawg
quote:
I bet that sugar hits quick too.
You can kinda of feel it but as long as you are regularly sipping your state of feeling stays fairly static.
I really know it is working when I was nearing the top of the climb around 7800' and I was sitting at my 5200' threshold and it didn't feel particularly difficult.
This post was edited on 5/9/23 at 9:01 am
Posted on 5/9/23 at 10:43 am to crazyLSUstudent
quote:
I cannot stress enough how big of a revelation it has been by significantly upping my carbohydrate intake during training and racing.
yup... I just did a hard 2 hour ride and took in 120g of carb and 1500mg of electrolytes. and that was a little light on the carb considering the effort
like i said before, there is absolutely zero benefit in depriving your body of fuel
This post was edited on 5/9/23 at 10:48 am
Posted on 5/15/23 at 9:56 am to gmrkr5
New 1 hr power record set this weekend. 
This post was edited on 5/15/23 at 5:07 pm
Posted on 5/16/23 at 7:17 am to crazyLSUstudent
Nice!! I set a new 1hr yesterday too. I’ve been doing a 2ish hr threshold ride on Mondays for the last month, no intervals or anything just warm up and go hard. Yesterday I did 312 for an hour. Avg for the whole ride was 290 and 306np.
Posted on 5/16/23 at 10:25 am to gmrkr5
I did 275 avg. at 5400’. Adjusting to sea level that is around 294 = ftp of 4.4 w/kg at sea level and 4.12 at altitude. I went up Ventoux in Zwift in a race and used it as a de facto ftp test
This post was edited on 5/16/23 at 11:07 am
Posted on 5/16/23 at 10:43 am to crazyLSUstudent
Another vote for mega nutrition here- can’t really do long events successfully without training your gut to absorb it. I do 80g carbs/~350 calories per hour for big events and probably over consume on shorter rides too. I find it keeps me from mowing down half the pantry soon as I walk back in the house.
Posted on 5/16/23 at 12:00 pm to crazyLSUstudent
quote:
I did 275 avg. at 5400’. Adjusting to sea level that is around 294 = ftp of 4.4 w/kg at sea level and 4.12 at altitude. I went up Ventoux in Zwift in a race and used it as a de facto ftp test
not bad at all! 312 is right at 4.5w/kg for me right now. if i wanted to be generous i could probably slide that to 320 and not be lying. the software i use has my "eFTP" at 317 so the numbers make sense. but i'm somewhere right in that 4.5-4.6 range...
This post was edited on 5/16/23 at 12:02 pm
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