1st long (ish) training ride

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1st long (ish) training ride

Postby CoffeeNut » Sun Aug 26, 2007 6:26 pm

Managed 58km today at 23km/h - was pretty hilly so I was happy with this. Surprised at how effective feeding as I went was.
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by BNA » Sun Aug 26, 2007 6:48 pm

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Postby europa » Sun Aug 26, 2007 6:48 pm

Good effort mate. Well done. Where'd you go?

Got your riding diary set up? It's very satisfying watching the total kms build up, watching your average speeds move forward, recording the changes and the highs and lows. Mine began as a humble spread sheet and has grown into a monster. Some of it's even relevant to the real world :roll:

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Postby toolonglegs » Sun Aug 26, 2007 8:00 pm

2.5hours?...how'd you feel on the bike?....what did you average hr wise?.
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Postby CoffeeNut » Sun Aug 26, 2007 8:06 pm

must look at the data - I think HRav was 139.

Bike felt great - like the dampning of carbon for the rougher roads.

Ran out of fuel at 50km but after a quick nibble came back to life for the final leg home. I'm still hungry even after dinner.
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Postby mikesbytes » Sun Aug 26, 2007 8:18 pm

Congratulations

It's always great to meet a target.

Are you feeling sore?

Whats the next goal?
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Postby CoffeeNut » Sun Aug 26, 2007 9:04 pm

Just checked the data:
2hr 30min
58km
HRav 138
Only took HRmax to 90% - bit of a weanie I guess:)

Only item sore - quads are fatigued.

Next goal - doing an 80km ride (gentle in 2 weeks) - after that it will be a 100km at todays pace. That will be a few months off I think.
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Postby CoffeeNut » Mon Aug 27, 2007 7:06 am

Mike,
what is a suitable 'pace' target to set for this sort of distance?
Would you use average speed, Hrav ???
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Postby toolonglegs » Mon Aug 27, 2007 8:00 am

I would have thought your av hr is pretty good,you don't go near your maximums very often when training.Especially as you should just be working on base endurance for a while.Av speed is not much a great way to measure yourself unless you ride the same route all the time.Wind,hills,heat,everything can effect you there.The only time I watch speed is if I want to do a big effort of say keeping the speed over 45kph on a section of the m2 for as long as I can hold it.You have to eat and drink before you feel thirsty and hungry..especially once you get to the 2.5 hours up rides.
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Postby mikesbytes » Mon Aug 27, 2007 8:21 am

CoffeeNut wrote:Mike,
what is a suitable 'pace' target to set for this sort of distance?
Would you use average speed, Hrav ???


There's no rule for this, its individual. However the info is good for mapping your progress.
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Postby Kev365428 » Mon Aug 27, 2007 12:13 pm

Congrats mate. Good effort.

How are the knees? Mine are still a bit sore after yesterday.

HR average is pretty good for that distance. Did you go along the M7 and M2?

Might have to arrange a meet at the M7 & M2 juntion one day.

Good tip by toolonglegs to eat and drink before feeling the need. I guess this is easier to judge once you've done a few rides of this nature.
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Postby CoffeeNut » Mon Aug 27, 2007 4:15 pm

Good tip by toolonglegs to eat and drink before feeling the need


So true - I use that as a general guide 24/7 these days. I read recently that something like 70% of Americans are significantly dehydrated most of the day. Sure - were probably not that bad, but I think idea is still very relevant.

I also note now that I'm training a lot that any period of dehydration knocks the stuffing out of me - and it is just better to stay slightly ahead of the curve.
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