Longest ride to date- pointers please
Discussion
Hello all,
Having bought a new bike 4 weeks ago, I am currently in training for London 2 Paris in September. So far, so good and I am really enjoying it. Typically managing 1x 20m, 600-900ft ascent ride (at 17+mph); and 1x 35-50m, 12-1600ft ascent ride (at 16.5mph) per week. My general fitness is gradually improving; and I have managed to shed a few pounds already.
Before last May, a young family has severely restricted my mileage over the last few years to about 250m total each year. My longest ride to date was 75 miles with 3700ft in a Sportive 2 years ago. I completed this OK, although I did have a bit pof a wobble energy wise after 60m.
This Friday, I am heading to the Welsh Coast for the weekend. Having now thought about cycling there ( I can get a lift back Sunday morning) I have plotted a route online. From my home in Shropshire, I am looking at 80 miles door to door with a total ascent of 4700ft. Of the climbing, 4000ft will be in the first 50 miles, within which there is one 4m section with 1000ft of ascent. After 50m, I would be looking at a long 10m downhill stretch ahead of 20m of pretty flat stuff to the end.
In order to make the most of beach time with my pals, I am thinking of hitting the road at 04.30. This way I will should have nice clear roads for a chunk of it and there should be a bit less(head)wind.
I reckon I can do it and am thinking of breaking it into 3....
20m, then grab a cereal bar ahead of big climb.
Next 20m, I should be at Bala. Proper stop, coffee & cake (if anywhere actually open that early)
Final 40m as one. 10m climbing then fairly straightforward 30m run and can eat on the go as required.
Key question, am I biting off more than I can chew with what little training I have done so far?
Also wondering about fuelling up beforehand. With a 4.30 start, I will probably only have a fairly straightforward breakfast as keen to get on the road. So thinking, big bowl of pasta, salmon and broccoli on Thursday night.
04.00 Decent size bowl of cereal and a banana for breakfast- then just get on with it.
Any thoughts and comments much appreciated!
TiA
SM
Having bought a new bike 4 weeks ago, I am currently in training for London 2 Paris in September. So far, so good and I am really enjoying it. Typically managing 1x 20m, 600-900ft ascent ride (at 17+mph); and 1x 35-50m, 12-1600ft ascent ride (at 16.5mph) per week. My general fitness is gradually improving; and I have managed to shed a few pounds already.
Before last May, a young family has severely restricted my mileage over the last few years to about 250m total each year. My longest ride to date was 75 miles with 3700ft in a Sportive 2 years ago. I completed this OK, although I did have a bit pof a wobble energy wise after 60m.
This Friday, I am heading to the Welsh Coast for the weekend. Having now thought about cycling there ( I can get a lift back Sunday morning) I have plotted a route online. From my home in Shropshire, I am looking at 80 miles door to door with a total ascent of 4700ft. Of the climbing, 4000ft will be in the first 50 miles, within which there is one 4m section with 1000ft of ascent. After 50m, I would be looking at a long 10m downhill stretch ahead of 20m of pretty flat stuff to the end.
In order to make the most of beach time with my pals, I am thinking of hitting the road at 04.30. This way I will should have nice clear roads for a chunk of it and there should be a bit less(head)wind.
I reckon I can do it and am thinking of breaking it into 3....
20m, then grab a cereal bar ahead of big climb.
Next 20m, I should be at Bala. Proper stop, coffee & cake (if anywhere actually open that early)
Final 40m as one. 10m climbing then fairly straightforward 30m run and can eat on the go as required.
Key question, am I biting off more than I can chew with what little training I have done so far?
Also wondering about fuelling up beforehand. With a 4.30 start, I will probably only have a fairly straightforward breakfast as keen to get on the road. So thinking, big bowl of pasta, salmon and broccoli on Thursday night.
04.00 Decent size bowl of cereal and a banana for breakfast- then just get on with it.
Any thoughts and comments much appreciated!
TiA
SM
Edited by Spudmaster on Monday 3rd June 17:21
How did you feel after the 50 mile ride, was there a proper break halfway or was it in one hit? If you are breaking it into three and have a good rest before the worst bit then it should be ok, although you might be too tired to do much when you arrive!
I'd recommend packing some energy gels, they are light and compact and give you a boost pretty quickly if you are flagging.
I'd recommend packing some energy gels, they are light and compact and give you a boost pretty quickly if you are flagging.
Spudmaster said:
Thanks all,
Route = starting off at Knockin- head west before steep ascent from Llangynog on the B4391 (cracking road btw); over the top then drop down to Bala (ETA 7.30).
Then Bala to Transwynned, on past Porthmadog, Pwellhi and finish in Abersoch...
Llangynog to Bala is ace, nice steady but consistent climb and the descent into Bala is ace, just watch the first proper bend after the summit.Route = starting off at Knockin- head west before steep ascent from Llangynog on the B4391 (cracking road btw); over the top then drop down to Bala (ETA 7.30).
Then Bala to Transwynned, on past Porthmadog, Pwellhi and finish in Abersoch...
Try Y Badell Aur (on the right just as you enter Bala from the north-east) or Sospan Fach further down the high st (also on the right) for breakfast.
As an alternative try Manon’s Cafe at The National Whitewater Centre at Frongoch (on the road to Trawsfynydd).
My son used to do Canoe slalom at Bala so know the area reasonably well....
Road from Bala to Trawsfynydd is a great drive in a car not sure about a bike, wide so should be ok.
Good Luck!
What time is sunrise? Take this the way it's intended - given your relative lack of cycling experience I'd say try to avoid any big descents in the dark.
Importantly: You can ride 80 miles.
Usual advice of:
Eat little and often. Hungry? Too late. Sure - have a big meal the night before but not so big that it affects your sleep. You're better off building it up over the course of the day. A 4:30 on the road is likely to mean you'll get that "I can't sleep because I know I've got to get up early" nonsense.
Have breakfast, get going, have a bar in the first hour or so. Don't bother with 'I can't have one yet I have to wait'. Have it. Then have another when you plan to. Make sure you've got some spares.
You didn't mention but: Hydrate. As above. Thirsty? Too late. Absolute finger in air because I don't know you or the weather but 750ml per hour. Stick some hydration tabs in - much better than just water.
Take a puncture kit. Take Two spares.
Likely to rain? Take a jacket.
Is someone taking clothes for you to change into when you get there?
Admin over:
TAKE THE TIME TO ENJOY IT.
Don't go hard up the climbs and hate it.
Don't try to make up time on the descents.
Stop to take photographs.
Stop to enjoy the view.
Take time having breakfast somewhere.
You'll have a MUCH better day with your mates if you arrive excited and with a story to share than if you're beasted and hated every second of it.
Importantly: You can ride 80 miles.
Usual advice of:
Eat little and often. Hungry? Too late. Sure - have a big meal the night before but not so big that it affects your sleep. You're better off building it up over the course of the day. A 4:30 on the road is likely to mean you'll get that "I can't sleep because I know I've got to get up early" nonsense.
Have breakfast, get going, have a bar in the first hour or so. Don't bother with 'I can't have one yet I have to wait'. Have it. Then have another when you plan to. Make sure you've got some spares.
You didn't mention but: Hydrate. As above. Thirsty? Too late. Absolute finger in air because I don't know you or the weather but 750ml per hour. Stick some hydration tabs in - much better than just water.
Take a puncture kit. Take Two spares.
Likely to rain? Take a jacket.
Is someone taking clothes for you to change into when you get there?
Admin over:
TAKE THE TIME TO ENJOY IT.
Don't go hard up the climbs and hate it.
Don't try to make up time on the descents.
Stop to take photographs.
Stop to enjoy the view.
Take time having breakfast somewhere.
You'll have a MUCH better day with your mates if you arrive excited and with a story to share than if you're beasted and hated every second of it.
I'd also echo that you need to keep munching two or three times an hour.
I've got one of these little top tube bags for long rides when I want to carry a small amount of extra food.
https://www.wiggle.co.uk/deuter-energy-bag-1/
Will take 4 to 6 bars / gels. Cut the top off a number of bars before you leave home, makes eating on the move easier.
I've got one of these little top tube bags for long rides when I want to carry a small amount of extra food.
https://www.wiggle.co.uk/deuter-energy-bag-1/
Will take 4 to 6 bars / gels. Cut the top off a number of bars before you leave home, makes eating on the move easier.
I'd be planning to eat a lot more!
Everyone's different- there's always that guy who can do a 300km audax on half a packet of jelly babies and a single bottle of plain water- but maybe do an energy gel (I like the SIS ones) or a cereal bar every 30 mins and put some carb+electrolyte powder in your drinks bottles to keep you topped up as you go. Start taking carbs on board from the start, don't cycle for 90 mins then start eating when you feel peckish as by then it's too late and you're always playing catch up.
Everyone's different- there's always that guy who can do a 300km audax on half a packet of jelly babies and a single bottle of plain water- but maybe do an energy gel (I like the SIS ones) or a cereal bar every 30 mins and put some carb+electrolyte powder in your drinks bottles to keep you topped up as you go. Start taking carbs on board from the start, don't cycle for 90 mins then start eating when you feel peckish as by then it's too late and you're always playing catch up.
Harpoon said:
I've got one of these little top tube bags for long rides when I want to carry a small amount of extra food.
https://www.wiggle.co.uk/deuter-energy-bag-1/
Great idea- I have the same one. I keep a little usb battery pack in the side pocket to top up gps thingies and phones on the move, just in case.https://www.wiggle.co.uk/deuter-energy-bag-1/
Edited by lufbramatt on Tuesday 4th June 09:06
lufbramatt said:
Great idea- I have the same one. I keep a little usb battery pack in the side pocket to top up gps thingies and phones on the move, just in case.
Edited by lufbramatt on Tuesday 4th June 09:06
lufbramatt said:
Great idea- I have the same one. I keep a little usb battery pack in the side pocket to top up gps thingies and phones on the move, just in case.
I do the same after getting my Garmin down to 2% battery on a long ride last year. A short USB cable runs nicely up to the bars.Edited by lufbramatt on Tuesday 4th June 09:06
OP - it's a good ride to experiment on nutrition. As a previous poster mention, some savoury snacks can be a welcome change after yet another cereal / energy bar or gels. Some sliced up malt-loaf transports well and I do like a simple jam sandwich if actually stopping for a few minutes.
I use hydration tabs (eg High5 Zero) in my water bottles - experience has taught me that a day on energy drinks equals stomach cramps, so I refuel from "solids".
I rode Llangynog to Bala for the first time last summer. Fabulous route on a sunny day (imagine it could be bleak on the moors if the wind is howling) and agree the climb is a nice steady effort to sit in and spin up. Had the descent spoilt when a wasp attacked me and stung me on the thigh.
Good advice above, you can do it and enjoy it if you follow their advice.
I like a few fig roles in my jersey pocket have one regularly and the malt loaf.
You need to be conscious to drink pretty much as soon as you start riding, you're drinking for 20 mins time, you know what I mean.
I regularly ride early and I love it, get to see the wildlife, out by yourself and the world wakes up around you.
Get one of your mates to take a recovery drink for you to have when you meet.
I like a few fig roles in my jersey pocket have one regularly and the malt loaf.
You need to be conscious to drink pretty much as soon as you start riding, you're drinking for 20 mins time, you know what I mean.
I regularly ride early and I love it, get to see the wildlife, out by yourself and the world wakes up around you.
Get one of your mates to take a recovery drink for you to have when you meet.
snobetter said:
Get one of your mates to take a recovery drink for you to have when you meet.
Good point I'd forgotten - after a long ride I find a recovery shake avoids the temptation to eat EVERYTHING in the house. High5 Chocolate Recovery (or whatever they've renamed it to) makes a decent milkshake. I understand protein is absorbed quicker if made with water but it's not nice to drink IMO.For Goodness Shakes are always on offer in the supermarkets (eg £1 in Morrisons) if you want the convenience option.
As above, definitely be disciplined with keeping the food and water going in. That's the most important thing.
It's well worth ramping up your riding volume gradually towards your ride. Try and avoid any mammoth leaps as they're more likely to set you back. Gradual increases will condition your body and flag up any issues before they become problems. One or two long rides makes for a useful learning experience but don't feel like you need to be doing lots of long rides. Frequency is probably more beneficial, even if they're relatively short.
As it happens I'm riding to Paris after work on Friday for a christening the next day. Looks like heavy rain and a headwind.
It's well worth ramping up your riding volume gradually towards your ride. Try and avoid any mammoth leaps as they're more likely to set you back. Gradual increases will condition your body and flag up any issues before they become problems. One or two long rides makes for a useful learning experience but don't feel like you need to be doing lots of long rides. Frequency is probably more beneficial, even if they're relatively short.
As it happens I'm riding to Paris after work on Friday for a christening the next day. Looks like heavy rain and a headwind.
(but can you update your blog please Gruffy, it's always a good read!)Spudmaster said:
Thanks all,
Route = starting off at Knockin- head west before steep ascent from Llangynog on the B4391 (cracking road btw); over the top then drop down to Bala (ETA 7.30).
Then Bala to Transwynned, on past Porthmadog, Pwellhi and finish in Abersoch...
Cracking road the B4391 - I wanted to ride it for years having driven over it several times. Finally got the chance last autumn and it didn't disappoint! I was going the other way, so the best bit was a descent for me.Route = starting off at Knockin- head west before steep ascent from Llangynog on the B4391 (cracking road btw); over the top then drop down to Bala (ETA 7.30).
Then Bala to Transwynned, on past Porthmadog, Pwellhi and finish in Abersoch...
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