BennyC;30479984 said:
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
I'm definitely doing that, at least at lunchtime when I'd riding solo, the morning and evenings (with the +1 in tow) I'm not. A warmup would seriously eat into my lunchtime but reducing the HR/intensity is certainly possible. I think I'm subconsciously doing it later in the week anyway, as I'm more tired but I'm usually pacing myself more in preparation for weekend riding. Need to get TP sorted now I've got the PWM, it'll make things like TSS and CV much easier to log/understand!
ShiWarrior;30480140 said:
looks good Roady, do you have one ?
little bit concerned as you need to inflate partially to get the inner tube rounded out before you wack up the pressure, can you do a little by little with the co2 on that Lezyne?
I've the combo one but not used the co2 side of it yet, I've not needed to inflate a tyre with a big group waiting! Sure that'll soon come in the summer! Have used the hand-pump side of it 5-6 times and it works well. Obviously as it's a hand pump you can use that side of it until the tyres seated, then switch to co2 - not really requiring a shutoff!
IndigoGorilla;30480983 said:
Speaking of commuting how do those of you who do manage it and still keep fresh for cycling in your leisure time as well?
I ride easier Thurs/Fri to try and freshen up, Thursday usually coincides with our weekly shop directly after work, so I've been driving it in any stinky weather (as an excuse to have a rest day). Summertime before a Sportive/etc I'll be really low intensity all week and possibly even drive 2 days.
IndigoGorilla;30480983 said:
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?
Volume. What's your weekly volume like now? As you'll be potentially doing an additional ~200 miles a week. If your current/average volume is under 100 it'll knock you for six, even just riding 3-4 days will load you with so much fatigue if you're continuing with weekend riding you'll find it hard. If your volume is currently over 100 your body should adapt quite quickly to the increase if starting at 3-4 days and decreasing the leisure miles slightly.
Basically if you're going from 50 mile weeks to 200 miles it'll hurt! 100 mile weeks to 160-200 will be much easier adaption. Von would be a good one to offer his experiences as he switched his commute last year to quite a long one.
Regardless, you'll sleep like a baby! Just make sure you factor in all the extra rest you'll now need. No point getting up 2 hours earlier to commute, if you're not going to bed at least 1 hour earlier!
I sleep 7-7.5 hours a night during the week, I do need a 8/9 hour night over the weekend to feel fresher. But I am old (36)! When younger, very unfit but with a slightly more active job I'd sleep 5-6 hours a night.
IndigoGorilla;30480983 said:
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.
Will totally depend on you! Larger quality portions in the evening should help with the energy in the mornings (as will eating soon after you're home in the evenings). Protein shakes are probably the way to go, one after every ride will help immensely with your recovery. I'm using powder from TPW which Benny recommended for quality:value and I'm enjoying it (Banana chocolate fudge!). Holla him for a referral
Although that's only after turbo/leisure rides, not my short commutes.
#Chri5#;30481142 said:
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.
I found the tastes of High5/DHB branded very 'meh' (even though I like their gels), SiS/Ettix I found great but taste very strong and a little expensive. Really enjoyed the Powerbar ones (Lion flavour is amazing!) but again expensive.
With a Tesco that close, chocolate milk would be a good shake substitute/lunchtime. Things like Pasta and fish (eg sandwich fillers) also good/easy protein & carbs.
