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Your cycling
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| wackojackohighcliffe |
Posted on 30-01-2014 19:25
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Selwink wrote:
Aquarius wrote:
If it's really 240 km at once, you'll need to spend a lot of time on the bike prior, just to get your body used to cycling.
Also you'll need to do long rides to develop endurance as much as you can.
Next thing : VO2 max build up. It might sound absurd as you won't do VO2 max efforts during a 10h ride, but it's not. A given power says how fast you'll ride, but relate it to VO2 max, it'll give a percentage, which will define your energy source, fat mass or sugar (glycogen). You'd better use your fat mass as much as possible during such a long ride, which means cycling at a lower intensity during the ride, but being able to do much more intense work at the time of the effort.
On the same idea, you need a pedalling movement whose efficiency is related to what your intensity will be. 70 RPM, or maybe 75 is ideal for such long efforts.
Last thing : muscular workout. It's so long it'll whack your muscular fibres, so you'd better strengthen them as much as you can before you go.
What I heard from friends who did it last year was that they rode 30kp/h pretty much the entire time, as they had to wait for the stamp posts (there's 10 of them), so it isn't 240km at once.
Anyway, thanks for the advice, I'll start training as soon as I have the time for it.
They sound like fairly capable riders if they rode 240k at that speed. You're not planning on riding with them are you? |
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| Selwink |
Posted on 30-01-2014 19:41
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As said, it's 30kph for at most 40kms in a row, but mostly for only 20km. The lines at the stamp posts are extremely long so you have a good break. My friends were as inexperienced back then as I am now, so I'm not too worried if I train well
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| wackojackohighcliffe |
Posted on 30-01-2014 19:49
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Selwink wrote:
As said, it's 30kph for at most 40kms in a row, but mostly for only 20km. The lines at the stamp posts are extremely long so you have a good break. My friends were as inexperienced back then as I am now, so I'm not too worried if I train well
That's ballsy as hell, regardless of having short breaks every so often, I know a lot of experienced cyclists who couldn't manage that. Good luck. |
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| Aquarius |
Posted on 30-01-2014 19:59
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That. I don't know how flat it is, but I've not always been capable of doing 30 km/h during 40 km, let alone 8 times in a row, even with a break, and with a rather decent physical condition and being (I believe) an experienced cyclist.
But good luck anyway, let us know how your training and your challenge go. |
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| Selwink |
Posted on 30-01-2014 20:07
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It's in my home region, so it's flat. Very flat.
Anyway, I'll keep you updated.
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| Ad Bot |
Posted on 23-11-2024 07:15
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| ianrussell |
Posted on 31-01-2014 11:14
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Best of luck, let us know how it goes. I'd be prepared to take on 240km with breaks...if the whole route was downhill 
Edited by ianrussell on 31-01-2014 11:14
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| ianrussell |
Posted on 31-01-2014 14:36
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Talking of long rides, by chance a great related blog from Cameron Wurf. Most relevant is the mental approach he applied to riding (what turned into) 400km but it's an interesting read full stop https://www.cameronwurf.blogspot.dk/20...party.html
Ride data
Time: 13hrs 30min
Distance: 403km
elevation gain: 4500m
Ave Power: 230watts
Ave Heart rate: 115
Kcal Burnt: 11400
One bit of those stats I could manage, average power...over 75km that is 
Edited by ianrussell on 31-01-2014 14:40
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| Strydz |
Posted on 31-01-2014 14:47
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ianrussell wrote:
Talking of long rides, by chance a great related blog from Cameron Wurf. Most relevant is the mental approach he applied to riding (what turned into) 400km but it's an interesting read full stop https://www.cameronwurf.blogspot.dk/20...party.html
Ride data
Time: 13hrs 30min
Distance: 403km
elevation gain: 4500m
Ave Power: 230watts
Ave Heart rate: 115
Kcal Burnt: 11400
One bit of those stats I could manage, average power...over 75km that is
That is one beastly effort
I have something planned for the end of February which should shake down to being 350+ and lets just say ALOT more than 4500 vertical. I am actually looking forward to it. I did a nice 25 k climb @ 4% today with total vertical of 1116 and the thing about it was that 17 k of it was unsealed, hard work on a road bike
Edited by Strydz on 31-01-2014 14:55
Hells 500 Crew and 6 x Everester
Don Rd Launching Place
Melbourne Hill Rd Warrandyte
Colby Drive Belgrave South
William Rd The Patch
David Hill Rd Monbulk
Lakeside Drive Emerald
https://www.everesting.cc/hall-of-fame/ |
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| Dippofix |
Posted on 31-01-2014 14:51
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I think the stat there i could most likely manage would be the time.
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| ianrussell |
Posted on 31-01-2014 14:53
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Classics Specialist
Posts: 3440
Joined: 09-10-2008
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Strydz wrote:
ianrussell wrote:
Talking of long rides, by chance a great related blog from Cameron Wurf. Most relevant is the mental approach he applied to riding (what turned into) 400km but it's an interesting read full stop https://www.cameronwurf.blogspot.dk/20...party.html
Ride data
Time: 13hrs 30min
Distance: 403km
elevation gain: 4500m
Ave Power: 230watts
Ave Heart rate: 115
Kcal Burnt: 11400
One bit of those stats I could manage, average power...over 75km that is
That is one beastly effort
I have something planned for the end of February which should shake down to being 350+ and lets just say ALOT more than 4500 vertical. I am actually looking forward to it. I did a nice 23 k climb @ 4% today with total vertical of 1020 and the thing about it was that 17 k of it was unsealed, hard work on a road bike
Pretend it's your birthday and invite Richie and Cameron along  |
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| ianrussell |
Posted on 31-01-2014 14:55
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Posts: 3440
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Dippofix wrote:
I think the stat there i could most likely manage would be the time.
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| ianrussell |
Posted on 03-02-2014 21:51
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Posts: 3440
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Went for my own (relatively speaking) beastly effort yesterday. Clocked up over 1500m of vertical ascent over nearly 90km which, considering I've only ever got 1000m of climbing in any one ride previously, I was well pleased with. Plus I managed to equal the average power output of Porte and Wurf's ride even if mine was just a wee bit shorter
If it wasn't for the fading light I would've kept it going for my first 100k-er but that can wait for a warmer day I guess. On that note roll on spring...
Edited by ianrussell on 04-02-2014 10:40
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| Shonak |
Posted on 05-02-2014 01:56
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Tour de France Champion
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Wohooo, seems like people are starting their training season. Met three riders on the road and actually knew one of them. About time we took back the road. 
Oh, and actually really some good news considering "taking back the road": A local politician wants to make a near-by mountain open for cycling again. It was closed some time ago because apparently there was no room for bikes and cars on the road, or whatever. Looks like I'll be finally be able to ride one of my favourite routes again!
"It’s a little bit scary when Contador attacks." - Tommy V
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| Strydz |
Posted on 05-02-2014 05:32
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Posts: 5894
Joined: 02-08-2011
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ianrussell wrote:
Went for my own (relatively speaking) beastly effort yesterday. Clocked up over 1500m of vertical ascent over nearly 90km which, considering I've only ever got 1000m of climbing in any one ride previously, I was well pleased with. Plus I managed to equal the average power output of Porte and Wurf's ride even if mine was just a wee bit shorter
If it wasn't for the fading light I would've kept it going for my first 100k-er but that can wait for a warmer day I guess. On that note roll on spring...
Nice Nice Nice work brother! You wont have any issues getting your 1st century
Hells 500 Crew and 6 x Everester
Don Rd Launching Place
Melbourne Hill Rd Warrandyte
Colby Drive Belgrave South
William Rd The Patch
David Hill Rd Monbulk
Lakeside Drive Emerald
https://www.everesting.cc/hall-of-fame/ |
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| ianrussell |
Posted on 05-02-2014 08:37
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Classics Specialist
Posts: 3440
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Cheers, might book a day off during Paris-Nice and Tirreno - go for an early start to fit in 100k before catching the live streams in the afternoon. That would be a good day, so long as it's dry! |
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| admirschleck |
Posted on 05-02-2014 11:51
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Slightly recovering from my knee injury (that took me away from cycling for about 1,5 years) and i hope i'll be ready for my first rides in next few weeks. Switched to MTB this time, since it's almost impossible to ride Road bike on these roads (which are full of holes and gravel).
Excited so much about it, will try to record some rides on Strava.
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| Aquarius |
Posted on 05-02-2014 11:58
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ianrussell wrote:
Cheers, might book a day off during Paris-Nice and Tirreno - go for an early start to fit in 100k before catching the live streams in the afternoon. That would be a good day, so long as it's dry!
Of course it depends on the speed, but 100 km isn't anything special in terms of physiology, it's more of a mathematical coincidence.
I was surprised by your ride on strava. Despite a rather slow pace and an average amount of climbing you've produced a lot of Watts. Are you particularly heavy ? |
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| ianrussell |
Posted on 05-02-2014 12:52
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Classics Specialist
Posts: 3440
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Aquarius wrote:
ianrussell wrote:
Cheers, might book a day off during Paris-Nice and Tirreno - go for an early start to fit in 100k before catching the live streams in the afternoon. That would be a good day, so long as it's dry!
Of course it depends on the speed, but 100 km isn't anything special in terms of physiology, it's more of a mathematical coincidence.
I was surprised by your ride on strava. Despite a rather slow pace and an average amount of climbing you've produced a lot of Watts. Are you particularly heavy ?
I'm about average I guess (75kg) but the bike is an (upright, flat bar) hybrid so quite heavy with 28mm tyres - it's around 14kg with equipment. We've discussed before quite how accurate those derived power values on Strava are but their very rough approximation is good enough for my part time needs.
Generally I'd hope to ride at around 24-26km/h average but I was taking it easier given how unaccustomed I am to the distance, so I was bit below that.
I'm hoping that by the time I get a proper entry level road bike it'll feel like a breeze in comparison, though of course I should just ride faster.
As for the 100km thing, yes practically speaking it's pretty much meaningless but then so is running 26 miles and 385 yards (42.195km) yet you still feel a sense of achievement disproportionate to the mathematical distance
Edited by ianrussell on 05-02-2014 12:55
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| ianrussell |
Posted on 05-02-2014 12:54
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Posts: 3440
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admirschleck wrote:
Slightly recovering from my knee injury (that took me away from cycling for about 1,5 years) and i hope i'll be ready for my first rides in next few weeks. Switched to MTB this time, since it's almost impossible to ride Road bike on these roads (which are full of holes and gravel).
Excited so much about it, will try to record some rides on Strava.
Sounds good, hope things go well and you get some dry enjoyable rides to start things back off. |
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| felix_29 |
Posted on 07-02-2014 11:46
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I finally ordered a Garmin. Won't be able to get a lot of kilometers in Feburary but i'll go for 1000km in March (well, at least i'll try).
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