should you ride the day after a 100km
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should you ride the day after a 100km
Postby fionahills » Mon Oct 15, 2012 10:19 am
a relatively new rider - have done two 100km rides in last two weeks - absolutely no speed records broken (i was last in except for a rider with a flat) but I did finish and did not walk up any hills!!!
first one I was fine and went for a nice flat 30 km the next day, today I feel woeful, very flat and a bit sore all over - should I go for a ride to loosen up or just rest.
sorry if this is a silly question but really not sure of when I should push it and when I should back off - at the moment just aiming for 200 km a week to build up - -riding in small ring mostly and trying to keep a high cadence. I am definitely a slow end rider - averaging about 22-23 kph on anything over 20 km in distance. Thanks in advance.
Fiona
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Re: should you ride the day after a 100km
Postby clackers » Mon Oct 15, 2012 10:35 am
Do some activity to loosen up, Fiona, or the body can kick in aggressively with its repairs and you might get swelling, feel sore, etc.fionahills wrote:
first one I was fine and went for a nice flat 30 km the next day, today I feel woeful, very flat and a bit sore all over - should I go for a ride to loosen up or just rest.
Footy players often do swimming first thing in the morning after a game, Tour de France riders on their one rest day in a competition week actually hop on the bike and do a 2-3 hour low intensity ride.
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Re: should you ride the day after a 100km
Postby bychosis » Mon Oct 15, 2012 10:47 am
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Re: should you ride the day after a 100km
Postby clydesmcdale » Mon Oct 15, 2012 10:59 am
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Re: should you ride the day after a 100km
Postby thearthurdog » Mon Oct 15, 2012 11:08 am
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Re: should you ride the day after a 100km
Postby ratter » Mon Oct 15, 2012 1:22 pm
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Re: should you ride the day after a 100km
Postby toolonglegs » Mon Oct 15, 2012 4:20 pm
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Re: should you ride the day after a 100km
Postby fionahills » Mon Oct 15, 2012 5:33 pm
I don't think I was up to the ride yesterday. It was a bit lumpy over the first 25 km and very lumpy in the second 25 km.
There were only a small number of people(50 odd)- and it was very well organised with sweepers to pick up the crumbs (me!!!) on the first 25 the sweeper let me settle into my own pace (average 22.5) but the '(middle 50km) other sweeper was a very good rider and was 'coaching' me (to try and get me to keep up with the group)- he was trying to help and I was grateful but I am not good enough to hold 25 to 30kph over any distance.
I am still trying to ride at consistent cadence of 90-95 - and to do that I am still mainly in the small ring and probably not pedalling very well - am certainly not very strong in the legs -
I think the combination of riding the big ring more, and the lumps and trying to hold a faster past killed me -
By the last 25 I was back with the 'patient' sweep (i think the other poor guy gave up in disgust after helping me for so long to no avail.) and came in about 10 minutes behind the rest of them.
so I think I just overdid it a bit - i really have only been riding with any consistency for 6 weeks and was never a bike rider. Guess I should have checked that I was up to the ride before I took part - hated keeping them waiting. But you did nominate your time and I had said 20 to 25 av depending on lumps - looks like I need more help and lots more riding
thanks so much for your advice about easy ride today. do feel better thanks Fiona
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Re: should you ride the day after a 100km
Postby Ken Ho » Mon Oct 15, 2012 7:37 pm
So, are you a cyclist yet ?
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Re: should you ride the day after a 100km
Postby fionahills » Mon Oct 15, 2012 8:13 pm
10 kilos lighter and 10 kms an hour faster and maybe I'll be close
I really hope so......Fiona
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Re: should you ride the day after a 100km
Postby DoogleDave » Mon Oct 15, 2012 8:42 pm
I think you're already there Fiona!fionahills wrote:Hi ken - trying to earn the title - I'd love to be a cyclist.
10 kilos lighter and 10 kms an hour faster and maybe I'll be close
I really hope so......Fiona
No need to be a certain weight or ride at a certain speed to be a cyclist.
Dave
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Re: should you ride the day after a 100km
Postby fionahills » Mon Oct 15, 2012 9:32 pm
fi
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Re: should you ride the day after a 100km
Postby Ken Ho » Mon Oct 15, 2012 9:45 pm
Read this, see if it helpsfionahills wrote:Too nice to me you guys - the guy on sunday told me I was sooking !!! he was right - it hurt!!!!!
fi
http://www.velominati.com/the-rides/le- ... omics-101/" onclick="window.open(this.href);return false;
or this
http://www.velominati.com/tradition/on- ... -the-work/" onclick="window.open(this.href);return false;
I'll find some more for you. They have a random artlce generator, and sometimes it's hard to find the one you want.
Rule #5, always worth contemplating
http://www.velominati.com/the-rules/the-rule-5-talk/" onclick="window.open(this.href);return false;
Definitely this
http://www.velominati.com/tradition/the ... he-hammer/" onclick="window.open(this.href);return false;
Still can't find the one I want. It's about Rule #10.
We all hurt. The trick is to not let it bother you.
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Re: should you ride the day after a 100km
Postby fionahills » Mon Oct 15, 2012 10:40 pm
I made it through but I had visions of terrible gravel rash.... my hubby knew I'd be freaking so waited at the end for me - that was nice as we usually agree to just ride our own times and only meet up if something really bad happens ...like more than one flat per ride...
The more I talk to you guys the better I feel - be careful - I might start thinking I can do this - thanks again - i really do appreciate the time you take to point out little gems of wisdom.
Going to put in some more miles and get some coaching (if I can find a sympthetic one who recognises that 50 year old bodies don't respond quite the same way as they do at 20 or 30 or even 40).
thanks again Fiona
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Re: should you ride the day after a 100km
Postby Ken Ho » Tue Oct 16, 2012 6:58 am
After I read the Pain-o-nomimcs article, I have been less bothered by gravel myself, and have stared deliberately riding off the edge of the road from time to time to get used to it.
On my ride yesterday, I was zipping along a country road playing leap frog with the garbo truck and another truck came along. While I could have stayed on the bitumen, I used my new found gravel skillz to escape to safety. It was a bit hard and slippery, but kept the rubber side down.
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Re: should you ride the day after a 100km
Postby richbee » Thu Oct 18, 2012 4:14 pm
Well done on completing the Bris to GC and the Ride4MD, two 100k rides in successive weekends is pretty good going for a newcomer.
I must though caution against doing too much too soon which is probably the reason you were a bit flat on Monday. That goes too I think for your intention to do 200km a week to build up. I'd say at this early stage it may be better to back off the miles a little bit and do shorter rides till you find your legs and then push for longer distances. Maybe try say a 50km and a 30km ride Saturdays and Sundays, with say three additional 20k rides in the week and two rest days built in. The rest is important as that allows your body to recover and rebuild. As you get stronger increase the weekend distances, but maintain the shorter weekday rides a bit longer. Use the shorter weekday rides to work on speed rather than distance.
I do like that you're pedalling at a high cadence.
In answer to your original question, a light recovery ride the day after a 100km event is good for you. Breaks down any lactic acid build-up and lets you recover faster. But then rest the next day.
Keep cycling, and kudo's to you for taking up a new challenge.
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Re: should you ride the day after a 100km
Postby fionahills » Thu Oct 18, 2012 6:28 pm
20km is a great distance for me because I have the energy to push it a bit and try to get the speed higher - I am also trying to keep the gearing a little harder but cadence the same on the shorter rides. I have a nice 20km loop that lets me push it hard for a while (hard for me anyway) along a quiet road, have rest, and then try again.
Also trying not to rely on the granny gear for the little lumps -
50km is great cos thats to noosa and back and has some hills that I still find challenging.
Thanks so much - I did take 2 days off this week cos I was really tired -today felt good again and have just come back from a 20km - very nice distance for me. usually do it twice but after reading your posts just did it the once and feel terrific.
thanks again - you are all a great help Fiona
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Re: should you ride the day after a 100km
Postby richbee » Fri Oct 19, 2012 11:39 am
On your shorter rides find a couple of rear cogs (ideally one) that you can use comfortably in both the small and big front chainrings, then keep to those as much as you can, and only change the front chainrings for hills & flats to keep your cadence around 90 ppm. There will be a few "little lumps" when this won't be possible, but time and effort will reduce the number of these.
Pinch of salt time, remember that what I'm telling you is based on my opinion and what works for me. It may not work for you but use it as a start and work from there.
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Re: should you ride the day after a 100km
Postby fionahills » Fri Oct 19, 2012 12:06 pm
sorry for constant questions - did a 23 k ride - went out as hard as I could early, about 25kph for 10 kms and then got tired and hit a head wind - so slowed down - cadence stayed at av 83 but average speed for total ride was only 21 kph (so I must have been really slow in second half)- so even though I halved the distance I did, I did not improve either speed or cadence. I did keep a higher speed up the little 3-4% lump and spent some time in big ring at front - trying to stay in about the middle of the back. Is this OK or am I missing the point of previous advice because I did not improve on average speed -
IGNORE me if my constant questions are driving you all mad !!!-
I need to get a coach - but am worried that I could not do enough to make it worth their while - anyone know of anyone around sunshine coast who would be happy to work with beginner
thanks again everyone. fiona
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Re: should you ride the day after a 100km
Postby thearthurdog » Fri Oct 19, 2012 2:33 pm
Your average speed will vary based on road conditions, hills / flat and (as you saw today) wind conditions. It's not unusual to have your average speed 'dip' in certain rides as a result.
As someone starting out I would be concentrating on your pedalling (as discussed) and enjoying yourself.
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Re: should you ride the day after a 100km
Postby fionahills » Fri Oct 19, 2012 8:18 pm
you are right I do worry too much - need to chill a bit, and relax and just enjoy it.
So I went out this afternoon and rode on the drops - very first time - woohooo......also had a drink ON THE BIKE..... small miracles
I really like doing the group rides and am aiming to improve enough that I don't get left too far behind - I just need to be patient.
Thanks for the reminder - relax, ride and enjoy and the rest will come - i hope fiona
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Re: should you ride the day after a 100km
Postby cyclotaur » Fri Oct 19, 2012 8:41 pm
I still rarely do 100k rides, with a nice long ride usually in the 80-90 k range with some hills thrown in or a fast paced flat ride. But I do 3-4 rides a week totalling around 200km and after 2 years I can now tackle anything up to 120km fairly comfortably.
Take it easy and build up slowly - you will notice the difference in a few more months, and if my experience is anything to go by you may suddenly drop a few kg after 3-4 months of consistent riding.
My old blog - A bit of fun
"Riding, not racing...completing, not competing"
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Re: should you ride the day after a 100km
Postby richbee » Mon Oct 22, 2012 11:09 am
Try stay in the 2nd, 3rd,4th largest cogs at the back and swap between the front chainrings for a higher cadence ride. Only use the middle cogs for downhills, and try keep off the bottom three till you've a good few more miles in your legs (or hurtling down Eumundi Range Road). If you hit a headwind your pace will drop, don't worry about it.fionahills wrote:hi again
sorry for constant questions - did a 23 k ride - went out as hard as I could early, about 25kph for 10 kms and then got tired and hit a head wind - so slowed down - cadence stayed at av 83 but average speed for total ride was only 21 kph (so I must have been really slow in second half)- so even though I halved the distance I did, I did not improve either speed or cadence. I did keep a higher speed up the little 3-4% lump and spent some time in big ring at front - trying to stay in about the middle of the back. Is this OK or am I missing the point of previous advice because I did not improve on average speed -
IGNORE me if my constant questions are driving you all mad !!!-
I need to get a coach - but am worried that I could not do enough to make it worth their while - anyone know of anyone around sunshine coast who would be happy to work with beginner
thanks again everyone. fiona
I don't know that you need a coach, more likely someone to ride with who can taske the wind when you're tired, point out improvements to your technique, and just simply give encouragement. Are their any cycling clubs in your area? There must be a couple with a beginners group that you could hook up with.
Keep asking the questions.
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Re: should you ride the day after a 100km
Postby DoogleDave » Mon Oct 22, 2012 7:25 pm
THIS link might be a good place to start looking Fiona....richbee wrote:There must be a couple with a beginners group that you could hook up with.
Dave
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Re: should you ride the day after a 100km
Postby fionahills » Mon Oct 22, 2012 9:30 pm
have sent the sunshine coast club an email and asked if they have a beginners group - that would make a big difference - when I ride with my daughters and husband they are all much faster than me and rather than hold them up I send them off and catch up with them later -
The girls are learning too but have much younger legs and are improving fast. Its a bugger getting older.....
I would just like to get the basics right and then improve as much as my fitness and ability(???) allows.
sticking to the 20 to 25 per day on weekdays, longer on the weekends and have gone up a couple of cogs now - cadence down a little but working to bring it back to 85-90. Doing the little hills around here in the harder gears and have noticed that I can hold speed a little higher for a little longer. Also trying to go flat chat (for me) a couple of times every ride - even getting a bit sweaty but that could be the weather!!!
Thanks so much for your help very much appreciated Fiona
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