Doing 150 ks +

[lgbran]

Averaging 350 -400 ks a week fairly easily.. averaging 27-30 ks on shorter rides. Want to test myself and burn some energy. Hvae cyled 170ks plus a few years back but would like to test doing a long slow 150-200ks ride to get over the mental challenge of going so far. What's the best way to tackle this distance on a regular basis of evry 2 weeks or so? ( if i can maintain 25ks average for this distance would be happy)

[DanielS]

Not sure what the question is?

If you just want to see if you can ride the distance, then I'd say just set aside a day and go ride it. Or do you want to fit into your training program somehow? Are you training for racing or for longer audax style rides? Or riding for fun? (I don't know anyone who rides 400km/wk for fun!)

[lgbran]

Ride 300-400 ks a week for the fun of it. Would like to tackle a 200 km training ride on a regular basis ( every 2- 4 weeks). What is required? , supplements etc. Longest ride a couple of years ago was 175km. Am training for the Great Ocean Road Challenge Ride 145km in March next year. Apart from that only aim is to over period of time, go faster, maintain similar distances adn cycle 5 days a week, 1 day rest and a couple of swiiming sessions in between. At the moment average 12-16 hours a week on the bike doing 300 - 405 ks a week. Just after some hints on how do 200 +

[chris641]

Well if you are planning on doing 200k at a speed of 25km/h that's 8 hours in the saddle. So you will need a fair amount of supplements. I'd suggest the basic energy bars/gels (Powerbar, Shotz), electrolyte tablets/packet (Shotz, Endura) and/or sports drink. And you will need to make lots of rest stops to fill up the bottles!! Should be drinking 1 bottle every hour.

[Burner]

try this as a training guide
http://www.bv.com.au/file/file/ATB%2009 ... rogram.pdf

and have fun

[Burner]

then once you've mastered that, try this:

http://www.bv.com.au/file/file/ATB%2009 ... rogram.pdf

[DanielS]

I think on the amount of riding you are doing you should be fit enough to do a 200km ride.

The main trick then is to eat/drink enough. Here is a good guide: http://www.cyclingtipsblog.com/2008/09/the-long-ride/

You don't need to get all of the ridiculously expensive 'supplement'y food, regular food works just as well. Bananas, dried fruit, muesli bars, etc. If you are stopping somewhere, then grab a big sandwich. Something-ade energy drink is probably a good idea.

I've done over 200 a couple of times and both times I don't think I ate enough, and felt really rubbish towards the end.

Pick a route that will keep you motivated, don't focus on the kms just focus on where you are going (i.e. the next town, something you want to see etc).

[snedden9485]

Best tips are to eat well (not just gels etc, but real food too). Have a good sleep night b4, drink lots and try do it with others, it will pass the time easier. If your knocking out 400k a week, you should be fine. It all depends where you do the 200k also, 200k on undulating dead roads is alot harder than 200k of perfect surfaced freeway riding. Get out and try it i guess...

[casual_cyclist]

You don't have to be that fit to ride 200km. I have ridden 200km plus three times this year and am still not very fit. I found organised rides (Audax) motivated me to go a lot further than I would have otherwise gone.

I have a blog of all my long rides this year which you may be able to find some useful information in:
http://casualcyclist.wordpress.com/2009 ... de-report/
http://casualcyclist.wordpress.com/2009 ... de-report/
http://casualcyclist.wordpress.com/2009 ... de-report/

Also, for food I would reccomend reading this thread viewtopic.php?f=12&t=17108

FWIW I started out doing the gels, bars, energy drinks thing too. On my best ride, Dawn 'til dusk - Winter, I only ate 'real' food and drank one bottle of powerade.

I find long rides really enjoyable but I do them a lot slower than you are planning to them. Remember to have fun!

[lgbran]

Thanks folks for all the advice and hints . I'm hoping to do a long one this Friday. Will post results, experience once complete

[Redbull]

Fruit Cake my man. Cheap, tasty (well anythings tasty compared to powerbars) easy to eat and stacked full of calories (approx 330cal for 100grms)

170kms today on a bowl of porridge, 400grms of fruit cake on the road and an omlete and chips mid way.

I forgot the gels which I usually start adding to plain water in the last 2-3 hours.