Road Cycling

I haven't been out since October. Help!

That was me last year - October 15 to Feb 16 doing nothing. On my first ride back I went from being 3.4 w/kg to 1.6 w/kg :eek:
It was tough - being used to moving along easily at 220w then struggling to hold 150w :(

Good luck :) :)
 
Last edited:
I haven't been out since October. Help!
But you've been taking some fantastic photos on Facebook, very impressed with them! Time to get a good hardshell type backpack and cycle to places for shooting!? ;)

Welcome back!
I think that is ground for banning you from the Road Cycling thread if I remember the forum rules correctly?

Agreed. Do 500 miles before the end of February and we'll consider bending the rules to let you stay! :p
I had a lot of problems with the Suunto ANT+ adapter for some reason. I ended up using a Garmin one, which has caused me a lot less trouble.
Well that's a bit gash. I know my Suunto stick is ok with TR & Zwift so won't be changing it. I'm going to do a few more sessions of Sufferfest but can see me cancelling it (before the free week is up)! Enjoyed last night but not as impressed with the app as I'd hoped to be! High expectations! ;)
 
May have figured out why I accumulate so much fatigue when commuting... Avg power for my commute is my FTP...! :rolleyes:

Maybe just some rare sunshine inspired me to put some effort in, but didn't feel like I pushed 'hard' for it. Maybe the fast ride saturday and intense turbo session last night were just what I needed to get some form back! Lets see how the week pans out... :)
 
ShiWarrior;30479682 said:
been just looking at mini pumps, what do you recommend?
merlin;30479763 said:
Best mini pump is NO mini pump. :p

Cartridge baby! :)
Dual use mini pump, DOUBLE WINNING! :D ;)

They do a carbon one for less weight... Sub 100g pump! But they don't seem to do a combo carbon one! :(
touch;30479684 said:
For an 8 minute commute, riding at FTP shouldn't feel very hard.
That's just the average, for each of the 'climbs' (they're hardly anything) I'm well over my FTP of 270W: 300W, 400W, 370W & 300W averages. It's only the flats/downhills pulling the average down. There wasn't many strong winds around today and with the sun out, admittedly I did put a little more effort in than normal! ;) :cool:
 
touch;30479684 said:
For an 8 minute commute, riding at FTP shouldn't feel very hard.

Especially with peaks/troughs in output. Sitting at Threshold would be more taxing.

To be honest the reason it's more taxing is because you're hitting (probably) 90%+ of MHR without likely being thoroughly warmed. Generally going that 'deep' will take it out you regardless of how long in to a ride you are.

Without realising on Saturday around 15 mins in I peaked at 96%, legs felt fine, strong etc but CV wise I was deeper than I realised and have paid for it slightly in the days that followed :)
 
Speaking of commuting how do those of you who do manage it and still keep fresh for cycling in your leisure time as well?

Did my first commute today as part of a training day before I start on Mon 27th Feb.

17 miles there, 16.5 on the way back. Managed it in 1.15 today including traffic stops, moving times were otherwise 1.07 there and 1.09 back.

Feel ok so far this evening but at the same time doing this 5 days a week will no doubt start to set some fatigue in, anything I can do to safeguard against it?

And how much more should I be eating if I'd usually be 2 miles to work, I'm thinking an increase in food would be a good idea but don't want to be overeating either.
 
Keeping the intensity low and the ride as aerobic as possible (high cadence, avoid mashing etc) so it's less muscularly taxing will help. It'll take a while for you to adjust to the new volume, especially if you plan on going 'cold turkey' and jumping straight in the extended commute every day. I'd probably reduce your leisure cycling for a couple of weeks to accommodate and then gradually bring the volume back up.

RE food, of course you'd want to eat more :confused: you're TDEE will increase from the extra miles. How much more you need to eat depends entirely on your power output and total work done.
 
If you're not used to it then build up gradually if possible to doing all 5 days per week. Your body will adjust but be prepared to be absolutely knackered for a few weeks. 10 hours of riding a week is tiring regardless of intensity. Once your body adapts you could then make your commute a bit more training oriented - maybe a fasted ride in for endurance then some intervals on the way home a couple of times a week.
 
BennyC;30481052 said:
Keeping the intensity low and the ride as aerobic as possible (high cadence, avoid mashing etc) so it's less muscularly taxing will help. It'll take a while for you to adjust to the new volume, especially if you plan on going 'cold turkey' and jumping straight in the extended commute every day. I'd probably reduce your leisure cycling for a couple of weeks to accommodate and then gradually bring the volume back up.

RE food, of course you'd want to eat more :confused: you're TDEE will increase from the extra miles. How much more you need to eat depends entirely on your power output and total work done.

Good idea on the intensity, I don't feel I smash the pedals too much and try to aim for a higher cadence when I put my mind to it, I do set off quickly from the lights though which I'll try and rain in a little bit.

On the food note I meant I will be eating more but wondered how much more I should be eating rather than asking if I should, I didn't word that one in the best way at all!

Will be going in cold turkey a little bit but have two more weeks before I start properly so can get a few more cycles in before then to help myself adapt a little bit at least.

I will be having Thursday and Sundays off too so thankfully that splits my week up quite well too.
 
One More Solo;30481053 said:
If you're not used to it then build up gradually if possible to doing all 5 days per week. Your body will adjust but be prepared to be absolutely knackered for a few weeks. 10 hours of riding a week is tiring regardless of intensity. Once your body adapts you could then make your commute a bit more training oriented - maybe a fasted ride in for endurance then some intervals on the way home a couple of times a week.

Will be keeping the tiredness factor in mind, if it does get a bit much at first I do have the option of halving the journey distance by catching a train at the halfway point. The fasted ride sounds a good idea to do eventually as do a few intervals but will leave that for quite a few weeks I think, weather should be better for it then too.
 
IndigoGorilla;30481090 said:
On the food note I meant I will be eating more but wondered how much more I should be eating rather than asking if I should, I didn't word that one in the best way at all!

What sort of facilities do you have at work? I love a milkshake post ride or long-run (goes down easily with minimal mess). High5 and SiS powders make a decent shake (with fresh milk), though the Elivar sample I tried was utterly minging.
 
ShiWarrior;30479682 said:
taking both my bikes in for a full service on Thursday (with some other tweaks)

should be back on the bike within the next 4 weeks (fingers crossed)

been just looking at mini pumps, what do you recommend?
Lezyne Gauge Drive HP Frame Pump

Can actually pump up road tyres to desired pressure - with gauge to see what you're at and no cartridge waste.
 
I commute everyday when I'm not travelling and it can be hard when it comes to the weekend. I try and take it really easy on Thursday and Friday as a sort of recovery but it never usually goes to plan, I either put more effort in fighting the bloody headwind back home, or out a few efforts in if there's a tailwind ;)

One reason for getting a power meter was so I could stick to sensible zones on commutes, so far it's not really going to plan! Will work on that when I'm back in the UK
 
Back
Top Bottom