Given a certain level of fitness and ability to cycle, it's all about pace. I feel I can almost ride forever if I'm just pootling along at my own pace. Ride with someone a little faster than me and I'm having to press a bit to keep up, I can burn out much quicker than I expect. It sounds like you were being held back for 80K or so, so will make it relatively easy. What was your average heart rate compared to other rides for example? Not that it's not a great achievement, well done! It's nice to mark off some of these milestones.
Road Cycling
- Thread starter FrenchTart
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Given a certain level of fitness and ability to cycle, it's all about pace. I feel I can almost ride forever if I'm just pootling along at my own pace. Ride with someone a little faster than me and I'm having to press a bit to keep up, I can burn out much quicker than I expect. It sounds like you were being held back for 80K or so, so will make it relatively easy. What was your average heart rate compared to other rides for example? Not that it's not a great achievement, well done! It's nice to mark off some of these milestones.
Damn
I'm not sure if people remember my troubles with shifter cables but I have to say since changing my BB cable guide they seem to be lasting longer. The shifters are fundamentally flawed in design so they tend to chew cables anyway but I think a worn BB cable guide was exacerbating the issue. I still got a near snap the other week but it lasted many months longer through some really rough weather!
Yeah I only changed it a few weeks ago, not taken it apart to see where its gone. Would like to run a proper outer all the way through the frame but don't think there is a big enough gap from the bb to the rear exit. I did this on my Canyon Inflite and the shifting improved so much. 0 points of interruption!
Edit just had a look at it and the cable had actually shifted out of the cable end holder in the shifter. Looks like the cable is getting stuck somewhere. Probably bb, so going to attempt to run a proper outer all the way through from shifter to rear derailleur. Internal cabling sucks.
Edit Edit - Managed to get an outer all the way through the frame and have drilled out the cable entrance guide at the headset end, had to use one of the male to male type blocks to put the 2 cables together but solved all shifting issues straight away! bliss!
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when I clean the bike, generally finishing up the bucket of hot water from the car, I use a muc-off sponge (needed to spend some vouchers in halfords , but does work well) and try and make as much foam as possible, to squeegie, with sponge, onto the drive train and frame - if it's 'flat' soapy water it will just run off - hence having a native foam creation capability is interesting.
It's like cleaning house windows too - the foam alone can do the work avoiding soaking with water that just runs off.
I want guards even if it's not raining, and the road is just wet, to avoid dirtying the bike and clothing, even if it represents aero loss -
getting mud stains out of my yellow gore top or fluoro waist-coat is just painful.
Great work ticking it off - it's little private goals and challenges like that which really help to 'progress', so keep making them and aiming for them!
Plus with the new addition coming along... Enjoy your time and really don't stress too much about cycling goals. I used it as a bit of an escape, but had to be pretty realistic about the lack of time. But that did mean I became very sporadic and set some pretty tight timelines when I did ride. I can remember choosing some pretty flat long routes, I would then ride for 20/30/45 minutes, turn around and come straight back. So when I was allowed out could say 'I'll be an hour' and be somewhere near right!
Good update and glad to see you're getting more life out of them now!
Totally unrelated, but what's everyone's preferred basic neopryene overshoe these days? My usual Sealskinz 'Open Sole' are increasingly hard and more expensive to find. I'm after something cheap for basic showers and general warmth which will not wear out like my Spatz and can wear them every day commuting. I've had DHB before so maybe some again, Northwave ones where rubbish, as where P-X ones. Just fell apart and terrible fit/cut. Sportful 'bootie' also rubbish, just too thin and not really neopryene. Is there such a thing as a 'basic' overshoe now costing £20-30 that's not utter garbage...!?
Annoyingly my Bolt was playing up yesterday and didn't really track my ride so I had to have my friend join me to their Strava ride. Whilst it was working I don't think it was ever really high. I felt good through the whole journey but the only time it felt tough was when the one who got picked up asked for us to pull over and stop for 20 minutes. Getting back on the bike and spinning my legs felt a bit rubbish initially but once they warmed back up it was smooth sailing.
Something I did notice and liked seeing was that after a climb my heart rate would drop much more rapidly than it would do before!
Did the Day1 of the 4 week FTP builder plan today. Nice and easy for the first day but still felt like a good use of an hour. I did struggle with the lower watts at a higher cadence so I failed one of the segments but other than that, it wasn't too bad.
What do you guys do for stretching after a workout? My partner is saying I should try Yoga but I feel she is just taking the ****!
Great work ticking it off - it's little private goals and challenges like that which really help to 'progress', so keep making them and aiming for them!
Plus with the new addition coming along... Enjoy your time and really don't stress too much about cycling goals. I used it as a bit of an escape, but had to be pretty realistic about the lack of time. But that did mean I became very sporadic and set some pretty tight timelines when I did ride. I can remember choosing some pretty flat long routes, I would then ride for 20/30/45 minutes, turn around and come straight back. So when I was allowed out could say 'I'll be an hour' and be somewhere near right!
The baby being on the way was actually the reason that made me want to get a smart trainer. Cycling has been a crazy help for both my mental health and shaking off some rubbish life choices I've made over the years. It's an expensive habit but it's cheaper than therapy and rehab
So while I'm aware the baby is going to really reduce my time outdoors, I'm hoping with the trainer I'll now be able to at least get an hour in at some point during the day... That's what I was hoping for anyway!
There comes a point where you cannot pedal at a nice cadence when there is no resistance. Your legs just fly around in a janky pattern because there is too little to push against.
Stretching wise, yoga is good or you can just do some stretches in front of the TV.
Had my first embarrassing off today about 5 minutes from home. In traffic waiting for a traffic light, everyone moved off, I was track standing and about to move with the traffic when the car in front just pretended to move and then stopped. Cue me tumbling to the ground like a plank. Luckily it was only me that got a bit scraped up. Bike is fine. Lesson learnt. Never trust a tesla!
Lovely weather for a quick hour and a quarter ride though. So glad I made the effort to get out for a quick one. You forget how good it is to be out in the sun in the English countryside.
Lovely weather for a quick hour and a quarter ride though. So glad I made the effort to get out for a quick one. You forget how good it is to be out in the sun in the English countryside.
Good to hear you're ok, easiest thing and a minor correction - never trust any car!
I do after Zwifting, tend to focus more on hamstrings just to 'free them up' and stretch out. Sometimes do some basic back stretches if I notice my shoulders are tight (tends to be after an iTT/TTT as I tend to hold position more). Longer group rides I'm quite conscious of standing at certain points to aid changes in position. Racing I'm generally all over the place anyway and sprint out the saddle 80% the time. A good cooldown is important for me, I don't cramp much anymore, before doing shorter cooldowns, drinking less or just not varying my pedalling enough I was cramp up a treat.
Yoga and Pilates are massive things for cyclists, not just for recovery but they can give you power to your pedal strokes too. I don't do enough, maybe a couple of these - https://www.trainerroad.com/blog/5-stretches-every-cyclist-know/
The Calf stretch and some of Quad stretch are my regular stretchs, along with the Revolved Belly Pose and Downward Dog, but when things are tight I'll do various other yoga poses depending on what's tight, most of them are in here - https://www.bikeradar.com/advice/fi...rove-your-flexibility-and-cycling-performance
Lots of people use a foam roller, I've got one and used to do some ITB work as used to suffer from sore knees. Generally went away with a better bike fit and cleat changes. But the other times I used the roller didn't notice any real difference. If I had sore muscles it hurt, but they didn't recover any better/faster from it!
You've got the right idea - fitting everything around the new addition is key. But also don't underestimate the 'ease' it is to just stop be 'be at home'. I jumped on a number of times when so tired I'd probably have been a danger outside, or should have just had a nap. But I felt so much better doing something physical. You're right, it's phenomenal for our mental health! My life choices are far better and my life is 'better' now I'm riding. Didn't really realise before just how 'unhappy' and generally how 'inward' some of my life had become without physical exertion (after being fairly active as a kid & teen, then nothing through my late 20's). Increasing the quality of your sleep from being physically tired as well as mentally tired (certainly in most of our expected general types of professions in here) is really underrated.The baby being on the way was actually the reason that made me want to get a smart trainer. Cycling has been a crazy help for both my mental health and shaking off some rubbish life choices I've made over the years. It's an expensive habit but it's cheaper than therapy and rehab
My lad is 4.5 now, the convenience of Zwifting when he was small kept me riding, kept me healthy and kept me mentally strong. But cliche time - being a father is one of the most rewarding, but equally hardest things I've ever done. Would do it all again without a second thought - but not saying I want a house full of them!
I'll just put this out there as semi related - if anyone is struggling with mental health, or even just needs someone to 'talk' to, drop me a message.
Just wear your 'normal' kit and such, ride in your normal position and don't do anything different!
I always found chatting and pedalling along was ok, but if I focussed I was always told I was 'trying too hard'. Local fitter to me said it's best to do it 'tired' as you then slip more into your 'normal' style of riding from muscle memory and sit 'correctly' for them to observe. If you're rested and strong you're more flexible and ride quite differently. But probably a little too late for that!
Take proper tight fit clothing and maybe some spares, you'll probably b asked not to use chamois cream as the fitter doesn't want to touch a slippery saddle, make sure you know/remember your crashes/accidents/medical history from as far back as you can (ie long before cycling) that you think would affect your balance and anything that could affect your cycling ability. (ie I was a right footed goalkeeper through until Uni so my left standing leg was significantly stronger than my right)
Go in with a clear mind of what you want out of it, do you want to be more aero, or is it you want to be a stronger climber, if you are going aero and have that included take helmet etc to help with that. do you have any specific aches/pains the day after, multiple days after big rides, do you have any odd wear to saddles/shoes/bib shorts/gloves/bar tape that would indicate an imbalance. Basically anything that could affect your riding in any shape or form. Ask questions throughout and use it as a learning session as much as the guy completing a service on you. Try to go in relaxed as per Roady's comments so you're not riding your best posture that may not be your actual riding style.
All good points. Thanks.
The one major ache/problem I have is the two long bikepacking rides I've done after Day 2 (230-300 miles) I've had very stiff knees. The events were over 2 years apart. Nothing huge other than that but I'd like to find better fitting shoes and get an idea of what is actually a good fit for me.
I almost replaced my bar tape at the weekend but then I thought the wear just before shifters is probably good info for them!
The one major ache/problem I have is the two long bikepacking rides I've done after Day 2 (230-300 miles) I've had very stiff knees. The events were over 2 years apart. Nothing huge other than that but I'd like to find better fitting shoes and get an idea of what is actually a good fit for me.
Where are you going? I would love to get a bike fit from https://www.bicyclerichmond.co.uk/book-a-bike-fit but damn £400 is a huge amount of money. He does seem to be one of the best and isn't just some oik that has gone on a 3 day course and now calls themselves a bike fitter.
Soldato
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I also want to visit bike fit James for a cheeky reach around but it is strong money and a fair distance for me to travel.
I'm contemplating one more local to here for £100 for 90 minutes. I feel like I'm cycling one legged most of the time so it will be interesting to see.
I'm contemplating one more local to here for £100 for 90 minutes. I feel like I'm cycling one legged most of the time so it will be interesting to see.
Soldato
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Might be worth keeping an eye on 4iiii Precision 2 power meter prices, the Precision 3 appears to have been released. Apparently a little shallower, making it now fit some frames previous editions couldn't, plus claimed 800 hours per cr2032 battery.
I went to James. I'll update a little more tomorrow but long story short - saddle too high, surprised I didn't have an injury, reach adjusted and managed to spend an extra £400! Noodles for the rest of the month - especially after my bike with an engine cost me a bomb last week!
Time will tell if it was worth it but first impressions are good.
Time will tell if it was worth it but first impressions are good.
What did you end up buying?
I would have done it for £200 btw. Lower your saddle, put some arch support into your shoes and maybe get a new, wider set of shoes.
How long did the whole thing take?
Soldato
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Look forward to hearing your thoughts. He seems like a sound lad so might be worth it for the laughs anyway.
My alternative would be Garry Kirk near Glasgow but he's until £300s once you add in shoe fitting.
I feel like I have a leg length difference, right foot gets pinched around the the middle of the outside sticky out bone, persistent saddle sore on left hand side(seems to be much less of an issue on a different saddle) and my left hamstring was in bits after 35 miles the other day. He'll have his work cut out with me
Ouch 400quid more, but hopefully will be worth it. I always say the bike fit I had is the best money I've ever spent!