What is going to stop me doing 250km?
Discussion
I'm toying with the idea of a 260km ride next Friday. I suspect it won't be achievable but worth a shot. Given the complete lack of focussed cycling prep I'm trying to determine if there are any factors I can work on to give me some kind of chance.
Plan is to catch the earliest train to the start point, with the first turn of the crank at 07:50. Aim is to complete by 21:30ish. Fall back is to get to a train home, or summon a lift from those at the destination.
Currently planning on using my phone for navigation but could borrow a Garmin 520/820, though my only experience of the latter is that they are crap.
I'll have lights, power bank, 2x water bottles, energy dust mix, the Allen key, tyre levers, patches, tube and real food. No lock.
Thinking of purchasing some 28mm GP5000s and some glasses. Will be on a racing bike but will put the bars into a higher position, poss longer stem.
Any other thoughts/tips welcome, especially re. pace. Is chamois crème of benefit? My expectation is that knees, contact points or sun exposure will be the weak links.
Ps. If the wind isn't neutral or in my favour I'm not doing it.
Plan is to catch the earliest train to the start point, with the first turn of the crank at 07:50. Aim is to complete by 21:30ish. Fall back is to get to a train home, or summon a lift from those at the destination.
Currently planning on using my phone for navigation but could borrow a Garmin 520/820, though my only experience of the latter is that they are crap.
I'll have lights, power bank, 2x water bottles, energy dust mix, the Allen key, tyre levers, patches, tube and real food. No lock.
Thinking of purchasing some 28mm GP5000s and some glasses. Will be on a racing bike but will put the bars into a higher position, poss longer stem.
Any other thoughts/tips welcome, especially re. pace. Is chamois crème of benefit? My expectation is that knees, contact points or sun exposure will be the weak links.
Ps. If the wind isn't neutral or in my favour I'm not doing it.
Not very much lately. Commute is now just one day a week and 45 minutes each way, but in reality is more like series of 1km sprints. Beyond that it's mostly Zwift, but again mostly ~1hr, but I did do a 2h45m event a couple of weeks ago. Last real ride of any length was 40miles one month ago.
Dan_1981 said:
Need to average 20km per hour for the duration. Which assumes no stops...
How does that compare to your normal fitness / rides / speed?
What's the longest you've ridden before?
~200km, also with no prep, but that was probably 10 years ago now.How does that compare to your normal fitness / rides / speed?
What's the longest you've ridden before?
It's hard to judge as there's no way I'd normally set out to go that slowly.
Fuelling is the other thing that I think is a devil to get right, but again at that speed it should be comfortably under 100W so a different game compared with going a much faster pace for <2hrs.
Your lack of training is going to be an issue and there isn't much you can do about that now. Not saying you won't be able to do it but it's going to be tough going. Longest ride I ever did was 160km but was cycling 3 times a week and building up to that distance. Pacing will be key. Save any hard pushing for hills and headwinds.
First thing is plot or work out where you are going to get water from. When I did my long ride I wanted hills as I was training for IM Lanza and closest to me was around Ivinghoe Beacon so did laps around there on all the hills and bought water from the ice cream van at the top.
Chamois Cream is useful if you get chaffing, i.e. from rubbing. It doesn't do much for saddle pressure pain.
Think about nutrition. Gels and energy drinks are good for chugging easy calories but get pretty miserable after a few hours. Get some real food in.
Break it up into chunks. Don't set off thinking right 250km to go. Create legs and focus on the current one. Right I'm cycling 76km to x place. Do that. Tick. Right what's the next leg. I did that in an event I entered when I had a massive crisses of confidence at the start. Works well.
I would add a chain tool and spare link to your kit. I would potentially even think about a spare cable each, they weigh nothing and take no room but a snapped cable will end your ride. Also you are talking about a new stem and tyres, make the decision now and get that sorted and a couple of short rides in to test. Nothing new on race day!
Sun cream is a must!!
Good luck
First thing is plot or work out where you are going to get water from. When I did my long ride I wanted hills as I was training for IM Lanza and closest to me was around Ivinghoe Beacon so did laps around there on all the hills and bought water from the ice cream van at the top.
Chamois Cream is useful if you get chaffing, i.e. from rubbing. It doesn't do much for saddle pressure pain.
Think about nutrition. Gels and energy drinks are good for chugging easy calories but get pretty miserable after a few hours. Get some real food in.
Break it up into chunks. Don't set off thinking right 250km to go. Create legs and focus on the current one. Right I'm cycling 76km to x place. Do that. Tick. Right what's the next leg. I did that in an event I entered when I had a massive crisses of confidence at the start. Works well.
I would add a chain tool and spare link to your kit. I would potentially even think about a spare cable each, they weigh nothing and take no room but a snapped cable will end your ride. Also you are talking about a new stem and tyres, make the decision now and get that sorted and a couple of short rides in to test. Nothing new on race day!
Sun cream is a must!!
Good luck
Thanks Scabutz, that's helpful. Last time round I was quite militant that there would be no 'hard pushing' at any time at all. Constant modest effort, and freewheeling downhill if you were going fast enough.
Will research water/food stops etc. I probably have a cable in stock so will chuck that in.
Will look into chain tools but have never bothered before. (And no chain issues in many 1000s of miles!)
Weather presently looks sunny and a slight side/tailwind.
Will research water/food stops etc. I probably have a cable in stock so will chuck that in.
Will look into chain tools but have never bothered before. (And no chain issues in many 1000s of miles!)
Weather presently looks sunny and a slight side/tailwind.
This might be useful
https://www.refill.org.uk/
Places you can refill with drinking water, churches can be a good place. Pubs are ok but depends on your bike. All my long rides were on my '000s Ceverlo P3 and that wasn't being left anywhere.
https://www.refill.org.uk/
Places you can refill with drinking water, churches can be a good place. Pubs are ok but depends on your bike. All my long rides were on my '000s Ceverlo P3 and that wasn't being left anywhere.
If you think you can do it, give it a go. I started off doing some distance riding a few years back. I was riding very regularly at the time, 50-70 milers every weekend come rain or snow, and a 40 mile work commute once a week.
I then started pushing it up to century rides every other weekend, then me and a friend decided to give 150 miles a go,
We just took the essentials on the first 150 miler, but quickly realised that if you are 75 miles away and have a technical it could be a long wait or a long walk to get home.
Chain tool and some links is a must, along with the usuals, plus cable ties, a Stanley blade etc (low weight items but could be very helpful)
After that we started heading out for 200 mile plus and then 250 plus. Once we hit those sort of numbers we haven’t tried to improve as it’s a fair old recovery period and I have to work in the week.
I think 250km is doable with some grit and determination. As others have said though just pace it straight from the start. Plan your route meticulously and if you can learn a basic ability to navigate by the sun.
Last bit of advice from me is eat and drink very regularly. A variety of food types and plenty of water even if you don’t feel hungry. If you bonk and get too dehydrated you’ll be done.
Enjoy it if you give it a go and update us with your experience.
I then started pushing it up to century rides every other weekend, then me and a friend decided to give 150 miles a go,
We just took the essentials on the first 150 miler, but quickly realised that if you are 75 miles away and have a technical it could be a long wait or a long walk to get home.
Chain tool and some links is a must, along with the usuals, plus cable ties, a Stanley blade etc (low weight items but could be very helpful)
After that we started heading out for 200 mile plus and then 250 plus. Once we hit those sort of numbers we haven’t tried to improve as it’s a fair old recovery period and I have to work in the week.
I think 250km is doable with some grit and determination. As others have said though just pace it straight from the start. Plan your route meticulously and if you can learn a basic ability to navigate by the sun.
Last bit of advice from me is eat and drink very regularly. A variety of food types and plenty of water even if you don’t feel hungry. If you bonk and get too dehydrated you’ll be done.
Enjoy it if you give it a go and update us with your experience.
Just motivation really. I'm a firm believer that anyone can cycle a distance like this along with say running a marathon with commuter fitness. The main thing you need is the motivation to get you through it when it gets hard.
Beyond that, mainly just ensuring that you're eating enough. Don't get pigeon-holed into trying to get 60/80 gr of carbs an hour. Just bang as much food in you before, during as you can and you should be golden.
Beyond that, mainly just ensuring that you're eating enough. Don't get pigeon-holed into trying to get 60/80 gr of carbs an hour. Just bang as much food in you before, during as you can and you should be golden.
It's more a case of whether the OP's question is "Can I do it?", or how to do it with least pain...
Maybe, probably, but much depends on route and your commitment under adverse conditions...
Chamois creme, good bibs. YES
Depends on budget but to some extent you can buy comfort, or at least delay the onset of and minimise discomfort.
Food will make the difference on how good you feel towards the end - regardless of getting hung up on calories per hour, you will need to eat unless you plan on going very slowly. Eat stuff that you are familiar with and can digest readily. Not high sugar crap "energy drinks", but complex carbs like bread and salted boiled potatoes. Leave the skins on and put them in your jersey pockets. Some supply of electrolytes might be essential but I've no idea of temperature... As noted access to water is essential. IMO if you can do 60 miles then you can do 100m provided that you can master eating and drinking. Going further doesn't seem to require more excepting sorting out the niggling issues that start to happen with more time on the road/saddle. You haven't got time to work that out, so it's more a case of how much you want to complete the ride and hence the commitment to ignore any short term discomfort.
I note that was no mention of hill climbs... 250k on the flat with minimal headwind is a different kettle of fish to 250k with lots of climbing and sub optimal weather. Using low gears with higher cadence will save your knees and muscles. If you have the opportunity to make your life easy then have a support car with a full set of spares, food, drink, dry clothing, spare socks/bibs...
Lastly, try anything you plan to use that is new (food, clothing, drinks...), before the day.
Lots of youtube & internet forum: Katie Kookaburra's youtube channel has lots of stuff on her early experiences of progressively longer rides. If you had more time then I'd recommend Tim Moore's 'French Revolutions' as an entertaining read.
When you have succeeded please post a report of your fun.
Maybe, probably, but much depends on route and your commitment under adverse conditions...
Chamois creme, good bibs. YES
Depends on budget but to some extent you can buy comfort, or at least delay the onset of and minimise discomfort.
Food will make the difference on how good you feel towards the end - regardless of getting hung up on calories per hour, you will need to eat unless you plan on going very slowly. Eat stuff that you are familiar with and can digest readily. Not high sugar crap "energy drinks", but complex carbs like bread and salted boiled potatoes. Leave the skins on and put them in your jersey pockets. Some supply of electrolytes might be essential but I've no idea of temperature... As noted access to water is essential. IMO if you can do 60 miles then you can do 100m provided that you can master eating and drinking. Going further doesn't seem to require more excepting sorting out the niggling issues that start to happen with more time on the road/saddle. You haven't got time to work that out, so it's more a case of how much you want to complete the ride and hence the commitment to ignore any short term discomfort.
I note that was no mention of hill climbs... 250k on the flat with minimal headwind is a different kettle of fish to 250k with lots of climbing and sub optimal weather. Using low gears with higher cadence will save your knees and muscles. If you have the opportunity to make your life easy then have a support car with a full set of spares, food, drink, dry clothing, spare socks/bibs...
Lastly, try anything you plan to use that is new (food, clothing, drinks...), before the day.
Lots of youtube & internet forum: Katie Kookaburra's youtube channel has lots of stuff on her early experiences of progressively longer rides. If you had more time then I'd recommend Tim Moore's 'French Revolutions' as an entertaining read.
When you have succeeded please post a report of your fun.
Things that might stop you in no particular order:
- bonking
- muscular cramp
- stomach cramp
- muscular failure (not the same as cramp or bonking)
- wrist/hand pain
- neck ache
- mechanicals - how many inner tubes/sealant/patches can you carry?
FWIW, I would not get a longer stem. A longer stem stretches your upper body, bringing your head forward and slightly lower, increasing the load on your neck muscles that have to hold your head up.
Get a cassette with a pie plate or two at the thick end, and keep your cadence high.
- bonking
- muscular cramp
- stomach cramp
- muscular failure (not the same as cramp or bonking)
- wrist/hand pain
- neck ache
- mechanicals - how many inner tubes/sealant/patches can you carry?
FWIW, I would not get a longer stem. A longer stem stretches your upper body, bringing your head forward and slightly lower, increasing the load on your neck muscles that have to hold your head up.
Get a cassette with a pie plate or two at the thick end, and keep your cadence high.
What will stop you? Going too hard at the beginning. Getting into the red at any time. Not fuelling enough. Stopping for too long.
Any time you even begin to feel like you're working hard in the first 100 miles, you're going too fast. Above all, don't push on the hills. Accept that you will be riding very very steadily (aka slowly) the whole time, and lean into effort reduction. Audax is about keeping going, and to do that you must avoid burning matches.
Any time you even begin to feel like you're working hard in the first 100 miles, you're going too fast. Above all, don't push on the hills. Accept that you will be riding very very steadily (aka slowly) the whole time, and lean into effort reduction. Audax is about keeping going, and to do that you must avoid burning matches.
1. Plan your route to pass a few McDonalds etc, nice toilets for chamois crème reapplication (you can get it in sachets), the ice cream is awesome too
2. Unless you are super disciplined, Your timings are optimistic. I think you’ll need at least two 30 minute breaks and a couple of smaller ones. It’s amazing how a “quick stop for a pee” ends up being a “stop for a pee, check your phone, get a drink, stretch your legs” and twenty minutes has gone…
3. Take pictures along the way, it’s fun.
4. Pace yourself, 22-25kmh is fine
2. Unless you are super disciplined, Your timings are optimistic. I think you’ll need at least two 30 minute breaks and a couple of smaller ones. It’s amazing how a “quick stop for a pee” ends up being a “stop for a pee, check your phone, get a drink, stretch your legs” and twenty minutes has gone…
3. Take pictures along the way, it’s fun.
4. Pace yourself, 22-25kmh is fine
BlackWidow13 said:
Things that might stop you in no particular order:
- bonking
- muscular cramp
- stomach cramp
- muscular failure (not the same as cramp or bonking)
- wrist/hand pain
- neck ache
- mechanicals - how many inner tubes/sealant/patches can you carry?
FWIW, I would not get a longer stem. A longer stem stretches your upper body, bringing your head forward and slightly lower, increasing the load on your neck muscles that have to hold your head up.
Get a cassette with a pie plate or two at the thick end, and keep your cadence high.
This is the correct answer. Changing the config of your bike is a bit of a warning too as even minor changes impose different loads on the body which you won't be used to and are likely to cause pain over that distance. I'd leave it as it is...- bonking
- muscular cramp
- stomach cramp
- muscular failure (not the same as cramp or bonking)
- wrist/hand pain
- neck ache
- mechanicals - how many inner tubes/sealant/patches can you carry?
FWIW, I would not get a longer stem. A longer stem stretches your upper body, bringing your head forward and slightly lower, increasing the load on your neck muscles that have to hold your head up.
Get a cassette with a pie plate or two at the thick end, and keep your cadence high.
Thanks for the replies and their general supportiveness.
Current route has 1900m of climbing. I'll look again at a reroute that might knock a bit off, but not much. RideWithGPS hasn't picked out anything to make me think my current gearing is a problem.
Stem change is because I have a short one installed and have longer ones lying around, but will maybe just leave it as is. I'll definitely be raising the bars up a bit though, it's too aggressive for a ride of that length for me. Tyres are (mostly) only on the shopping list because I need some anyway.
Support car! In my dreams! And as for using a McFlurry as chamois cream...
Current route has 1900m of climbing. I'll look again at a reroute that might knock a bit off, but not much. RideWithGPS hasn't picked out anything to make me think my current gearing is a problem.
Stem change is because I have a short one installed and have longer ones lying around, but will maybe just leave it as is. I'll definitely be raising the bars up a bit though, it's too aggressive for a ride of that length for me. Tyres are (mostly) only on the shopping list because I need some anyway.
Support car! In my dreams! And as for using a McFlurry as chamois cream...
With the lack of riding in prep over longer distances, all you can do is organise your food/water as best you can and ride as efficiently as possible. Calculating the carb intake required is one thing but the body actually processing it is another ... you'll need a mixture of solid foods, gels and carb mix in drinks. Riding will need to be as reserved as possible ... particularly when climbing ... I would literally crawl and stay out of the red ... use as low gears as you can if you approach anything steep so you save that energy for the latter stages of the ride where you really need it.
Good luck!
Good luck!
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