Road Cycling

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Great ride FT. That's some pace! Met oms shortly yesterday at ToC. Will provide a little write up later after I go sharpen up my tan lines.
 
SoliD said:
Great ride FT. That's some pace! Met oms shortly yesterday at ToC. Will provide a little write up later after I go sharpen up my tan lines.
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Good to meet you finally. I thought it was a good event but a few little improvements would make it even better - the first one would be having a course the same length as the website said!
 
Fat man cracks his first metric century

Well, went out with the intention of breaking my metric duck and did it. I know it isn't as far nor as fast as you guys but I guess we all have to start somewhere. Not feeling as knackered as I was expecting luckily, so time for some smoked salmon and poached eggs :D http://www.strava.com/activities/598989378
 
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Bear said:
Well, went out with the intention of breaking my metric duck and did it. I know it isn't as far nor as fast as you guys but I guess we all have to start somewhere. Not feeling as knackered as I was expecting luckily, so time for some smoked salmon and poached eggs :D http://www.strava.com/activities/598989378
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Cracking job on the ride!

You're all making me jealous. Need to go hard on the turbo this week so I can hit this coming weekend well. Being away from home without the bike isn't fun.
 
madindehead said:
Cracking job on the ride!

You're all making me jealous. Need to go hard on the turbo this week so I can hit this coming weekend well. Being away from home without the bike isn't fun.
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Thanks, I know how you feel. I work away during the week so can only ride my bike at the weekends, so don't get as much training in as I would like.
 
BennyC said:
Spotted these earlier:

*Rollers*

Might grab a set tomorrow and see how I get on...
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Not bad for the 3rd attempt :) stayed on the left so I was close to the shelving. Shifted up to a lower cadence to highlight how twitchy it can be, much cleaner line with a higher cadence.

Inb4 who was bib shorts. At least I took my flip flops off and put my road shoes on :p

 
Ok, question... I suck at managing food intake. Anything up to 40 or an easy 50 miles I can do without really worrying, as I pretty much have enough in the tank from the start, but beyond that I always undereat and end up suffering and then I'm useless for the rest of the day.

I'm picking up a power meter in the next few weeks. Can I then do some maths to get from average watts to total energy consumed based on ride time, then convert that to calories, then convert that to deep fried mars bars or similar?
 
madindehead said:
Cracking job on the ride!

You're all making me jealous. Need to go hard on the turbo this week so I can hit this coming weekend well. Being away from home without the bike isn't fun.
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Equally when you're at home but the bike isn't working.

Went round 4 bike shops this morning... one had a little go but no luck and mechanic isn't available until Thursday for two of them. One seemed to think the shifter just needs replacing but that seems like a "I give up" response.

Left it at one that had a go but not much luck... his other mechanic is in tomorrow and will hopefully try it. I think I'm gonna dust off the hybrid for a spin!
 
A first for me : this week over 200 miles on the bike :

Average power : 205 watts
Average speed : 18.4 mph
Climbed : 11.500 ft / 3500 meters

Pretty happy :)
 
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BennyC said:
Not bad for the 3rd attempt :) stayed on the left so I was close to the shelving. Shifted up to a lower cadence to highlight how twitchy it can be, much cleaner line with a higher cadence.

Inb4 who was bib shorts. At least I took my flip flops off and put my road shoes on :p

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How did you find the resistance offered by the rollers? I've been looking at getting some but not sure if I should go with some that have resistance settings or not.

Will intend to use them with trainerroad.
 
Vonhelmet said:
Ok, question... I suck at managing food intake. Anything up to 40 or an easy 50 miles I can do without really worrying, as I pretty much have enough in the tank from the start, but beyond that I always undereat and end up suffering and then I'm useless for the rest of the day.

I'm picking up a power meter in the next few weeks. Can I then do some maths to get from average watts to total energy consumed based on ride time, then convert that to calories, then convert that to deep fried mars bars or similar?
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It's not very scientific but my approach is gel every half hour and alternate bottles of isotonic drink and water for long TTs. For training rides I'd replace the gel with solid food e.g. flapjack, Clif bars but take a gel or two as backup. Start out drinking the isotonic to keep yourself topped up from the get go.

Inevitably rides over 3 or 4 hours will make you feel a bit flat by the end even if you're eating regularly.
 
Jon33 said:
How did you find the resistance offered by the rollers? I've been looking at getting some but not sure if I should go with some that have resistance settings or not.

Will intend to use them with trainerroad.
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For high cadence work the resistance is absolutely fine so for the appropriate TR workouts they'll be fine and I'd favour them over a turbo for such a normally 'monotonous' workout.

But if you're going to be doing any HIIT/Sprint work I would use a turbo because you will end up all over the place and probably fall off.

In my brief use so far (and a friend who uses them regularly) rollers = high cadence/pedalling efficiency work/recovery&warmup:down. Turbo = a 'proper workout'/high power/sprint work or when you just want to sit and plod along.

(I've used TR a fair bit in the past so am familiar with it and the workouts)
 
Vonhelmet said:
Ok, question... I suck at managing food intake. Anything up to 40 or an easy 50 miles I can do without really worrying, as I pretty much have enough in the tank from the start, but beyond that I always undereat and end up suffering and then I'm useless for the rest of the day.

I'm picking up a power meter in the next few weeks. Can I then do some maths to get from average watts to total energy consumed based on ride time, then convert that to calories, then convert that to deep fried mars bars or similar?
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For rides upto 40/50m at 15-17mph 100-200 calories half way does me fine. I took a medium sized banana in half way(75minutes just after the largest climb) and drank 1.5l total with two electrolyte caffeine tabs). Today's ride: https://www.strava.com/activities/599436527

If riding in excess of 50 miles I would take in 250 cals after an hour or so, and then 150-200 every 30-45 mins. Depends how far I'm riding, where the climbs are in the ride and what the conditions are like. If you wait until you feel ****** to eat it's too late, just like thirst is an indicator of dehydration. You won't be hungry not thirsty but eat & drink anyway. You can set alarms on your Garmin to remind you as it's easy enough to forget.

Rough guide you could try using 150 calories per 20 miles/1,000ft.
 
I seem to need more kcal than most as I'll bonk quite easily unless I eat more like double what BennyC has suggested (but I'm not arguing with the suggestion - I just personally seem to be very carb-dependant. Something I should work on).

Anyhow, a couple of friends wanted to get the Strava challenge 115km badge today. They're both new cyclists. I thought what better way for them to get it than going up the Brickworks and Pyms Chair...then to the Cat & Fiddle :p I was actually shocked by how well they held up to be honest. They're both quite fit from running but even so, seriously impressive stuff. They did end up walking the last bit of Pyms however (though that's nothing to be embarrassed about imo).
 
FrenchTart said:
I seem to need more kcal than most as I'll bonk quite easily unless I eat more like double what BennyC has suggested (but I'm not arguing with the suggestion - I just personally seem to be very carb-dependant. Something I should work on).

Anyhow, a couple of friends wanted to get the Strava challenge 115km badge today. They're both new cyclists. I thought what better way for them to get it than going up the Brickworks and Pyms Chair...then to the Cat & Fiddle :p I was actually shocked by how well they held up to be honest. They're both quite fit from running but even so, seriously impressive stuff. They did end up walking the last bit of Pyms however (though that's nothing to be embarrassed about imo).
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Requirement is going to vary based on which zones you're riding in. If you can avoid staying at the upper end of your HR spectrum then you should be able to ride for longer without needing to eat/consume less overall. This might mean your ride is slower than you would like...

I can quite easily push my HR on the flat in to zones I would see on climbs, for the sake of a few mph it's worth letting off and saving it for the climbs, properly recovering and not really having much effect on average speed. That is of course unless you're trying to do threshold work.

It's taken me a while to realise I don't need to be gunning it on the flats as well as the climbs to have a respectably quick ride (today's for example).

There's a good article I'll post when I'm home about the effects of LCHF diets on glycogen usage at different w/kg outputs. After 8-12 week there can be notable change however some people are gentetically predisposed to use carbs/fat more than the other. Even in the athletes that were carb dependant there was still inprovements.

Then again this will require a fairly good handle on managing calorie intake and macros. Which isn't always the most sociable thing...
 
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