Do I need to train for a 43k cycle?
Discussion
And if so how?
Background.....entered an event in early May, 10k run, 43k cycle, 2k hike and 1k canoe.
I'm 46 and fit enough, 10k time around 36 mins, but I'm not a cyclist. They provide the bike.
Will general fitness carry over to the bike or do I need to do something more? Would a few spin classes be suitable?(again never done one).
Not worried about a time, just heading down to enjoy the event.
Background.....entered an event in early May, 10k run, 43k cycle, 2k hike and 1k canoe.
I'm 46 and fit enough, 10k time around 36 mins, but I'm not a cyclist. They provide the bike.
Will general fitness carry over to the bike or do I need to do something more? Would a few spin classes be suitable?(again never done one).
Not worried about a time, just heading down to enjoy the event.
irish boy said:
10k time around 36 mins
You’ll be absolutely fine with that level of fitness. Running fitness tends to translate to bike, but less so the other way. Might want to get some cycling shorts/tri-suit for comfort but even then, you’re only likely to be on the bike for 90 minutes or so, so should be fine in anything.
CheesecakeRunner said:
You’ll be absolutely fine with that level of fitness. Running fitness tends to translate to bike, but less so the other way.
Might want to get some cycling shorts/tri-suit for comfort but even then, you’re only likely to be on the bike for 90 minutes or so, so should be fine in anything.
Cheers! I'll maybe 'chance' it in that case Might want to get some cycling shorts/tri-suit for comfort but even then, you’re only likely to be on the bike for 90 minutes or so, so should be fine in anything.
Your running fitness will see you through a 43k cycle no problem.
Cycling only really ramps up the difficulty levels when it involves a lot of elevation and more intense efforts.
It depends though upon whether your goal is just to complete the course or do a good time. If you are after a good time then you definitely need to train since cycling will use your leg muscles differently but since you are only doing it for fun then you should be ok with no prior training.
You will likely be sore afterwards though with no training at all. Backside will ache. Legs will ache.
If able to loan a bike I’d get used to riding if it was me simply to make the event more comfortable. Even just Zone 2 cruising - i.e ability to hold a conversation comfortably while cycling.
Cycling only really ramps up the difficulty levels when it involves a lot of elevation and more intense efforts.
It depends though upon whether your goal is just to complete the course or do a good time. If you are after a good time then you definitely need to train since cycling will use your leg muscles differently but since you are only doing it for fun then you should be ok with no prior training.
You will likely be sore afterwards though with no training at all. Backside will ache. Legs will ache.
If able to loan a bike I’d get used to riding if it was me simply to make the event more comfortable. Even just Zone 2 cruising - i.e ability to hold a conversation comfortably while cycling.
irish boy said:
And if so how?
Background.....entered an event in early May, 10k run, 43k cycle, 2k hike and 1k canoe.
I'm 46 and fit enough, 10k time around 36 mins, but I'm not a cyclist. They provide the bike.
Will general fitness carry over to the bike or do I need to do something more? Would a few spin classes be suitable?(again never done one).
Not worried about a time, just heading down to enjoy the event.
Whats the ride? Road, off road, flat, hilly? On a flat road, a beginner could probably muster 22- 25kph on a road bike so you’re looking at coming up to 2hrs on the bike. Background.....entered an event in early May, 10k run, 43k cycle, 2k hike and 1k canoe.
I'm 46 and fit enough, 10k time around 36 mins, but I'm not a cyclist. They provide the bike.
Will general fitness carry over to the bike or do I need to do something more? Would a few spin classes be suitable?(again never done one).
Not worried about a time, just heading down to enjoy the event.
On a hilly mtb that could be more like 3 hrs and up.
When was the last time you rode? As it’s not till May, I’d really suggest getting a few miles in, if at the very least to get a bit used to balancing, getting your backside used to sitting on a saddle, and getting used to a riding position. You may have the aerobic fitness, but your back or legs may not thank you for it.
1-1.5 hrs riding, you could probably push yourself to do it out the box, any longer and I’d be getting some rides in with the 5 months you have.
thepritch said:
On a flat road, a beginner could probably muster 22- 25kph on a road bike so you’re looking at coming up to 2hrs on the bike..
Beginner cyclist maybe. But the OP has a really sharp 10k running time. They’re very fit. I’d be advocating for time on bike more to learn bike handling and being on the road, rather than for any sort of fitness if they’re just wanting to complete rather than compete.
thepritch said:
Whats the ride? Road, off road, flat, hilly? On a flat road, a beginner could probably muster 22- 25kph on a road bike so you’re looking at coming up to 2hrs on the bike.
On a hilly mtb that could be more like 3 hrs and up.
When was the last time you rode? As it’s not till May, I’d really suggest getting a few miles in, if at the very least to get a bit used to balancing, getting your backside used to sitting on a saddle, and getting used to a riding position. You may have the aerobic fitness, but your back or legs may not thank you for it.
1-1.5 hrs riding, you could probably push yourself to do it out the box, any longer and I’d be getting some rides in with the 5 months you have.
It's a road cycle but its in Donegal so its guaranteed not to be flat. On a hilly mtb that could be more like 3 hrs and up.
When was the last time you rode? As it’s not till May, I’d really suggest getting a few miles in, if at the very least to get a bit used to balancing, getting your backside used to sitting on a saddle, and getting used to a riding position. You may have the aerobic fitness, but your back or legs may not thank you for it.
1-1.5 hrs riding, you could probably push yourself to do it out the box, any longer and I’d be getting some rides in with the 5 months you have.
https://www.waar.ie
Edit I've just read they provide the canoe but not the bike. One of the guys doing it with me has a few bikes so I'll ask him to bring an extra one.
I do have an old specialized mountain bike from the early 90's I got before I could drive, it gets pulled out every 5 years or so for a service and shake down. I could punch in a few miles on that.
CheesecakeRunner said:
thepritch said:
On a flat road, a beginner could probably muster 22- 25kph on a road bike so you’re looking at coming up to 2hrs on the bike..
Beginner cyclist maybe. But the OP has a really sharp 10k running time. They’re very fit. I’d be advocating for time on bike more to learn bike handling and being on the road, rather than for any sort of fitness if they’re just wanting to complete rather than compete.
Yes, he can run a decent 10k. Don’t forget, in the race he’ll be doing that too, but along with a cycle ride. And a hike, and kayak. What’s his endurance like? He can run for 40mins, but will he have the zip to push the pedals for a further 1.5hrs.
If he did 200watts (nice easyish pace for a trained cyclist) I’d guess he’ll be at 27-28kph (massive assumptions on terrain on my part here), and after a 10k run (which should be a lot slower than his regular 36mins) that’s 2hrs 20 constant activity with hike and kayak to add to it.
Good luck op - sounds like an interesting event and would love to know what one it is!
irish boy said:
It's a road cycle but its in Donegal so its guaranteed not to be flat.
https://www.waar.ie
Edit I've just read they provide the canoe but not the bike. One of the guys doing it with me has a few bikes so I'll ask him to bring an extra one.
I do have an old specialized mountain bike from the early 90's I got before I could drive, it gets pulled out every 5 years or so for a service and shake down. I could punch in a few miles on that.
Perfect, get used to riding that comfortably and you'll be fine and it'll be a fun event. https://www.waar.ie
Edit I've just read they provide the canoe but not the bike. One of the guys doing it with me has a few bikes so I'll ask him to bring an extra one.
I do have an old specialized mountain bike from the early 90's I got before I could drive, it gets pulled out every 5 years or so for a service and shake down. I could punch in a few miles on that.
thepritch said:
Don’t disagree, as I said, I’d be tempted to ride for skills too.
Yes, he can run a decent 10k. Don’t forget, in the race he’ll be doing that too, but along with a cycle ride. And a hike, and kayak. What’s his endurance like? He can run for 40mins, but will he have the zip to push the pedals for a further 1.5hrs.
If he did 200watts (nice easyish pace for a trained cyclist) I’d guess he’ll be at 27-28kph (massive assumptions on terrain on my part here), and after a 10k run (which should be a lot slower than his regular 36mins) that’s 2hrs 20 constant activity with hike and kayak to add to it.
Good luck op - sounds like an interesting event and would love to know what one it is!
Thanks! Endurance should be ok. Did a 1h25 half in September, would be covering about 60-70 km weekly with usually one run a week in the mountains. Comfortable enough on a 2 to 2.5 hour long run. Yes, he can run a decent 10k. Don’t forget, in the race he’ll be doing that too, but along with a cycle ride. And a hike, and kayak. What’s his endurance like? He can run for 40mins, but will he have the zip to push the pedals for a further 1.5hrs.
If he did 200watts (nice easyish pace for a trained cyclist) I’d guess he’ll be at 27-28kph (massive assumptions on terrain on my part here), and after a 10k run (which should be a lot slower than his regular 36mins) that’s 2hrs 20 constant activity with hike and kayak to add to it.
Good luck op - sounds like an interesting event and would love to know what one it is!
The winners last year were coming in around 2h20m so I'd expect to be closer to 3 hours, I'll take the 10k easy at maybe 50 mins and not push the cycle so I've something left in the legs for the hike.
I'll see if I can either pull the old mountain bike out or borrow something for a practice spin. Won't bother till March though as the weather and dark nights aren't great for being out on the road on a bike especially as I wouldn't be confident on it.
irish boy said:
Thanks! Endurance should be ok. Did a 1h25 half in September, would be covering about 60-70 km weekly with usually one run a week in the mountains. Comfortable enough on a 2 to 2.5 hour long run.
The winners last year were coming in around 2h20m so I'd expect to be closer to 3 hours, I'll take the 10k easy at maybe 50 mins and not push the cycle so I've something left in the legs for the hike.
I'll see if I can either pull the old mountain bike out or borrow something for a practice spin. Won't bother till March though as the weather and dark nights aren't great for being out on the road on a bike especially as I wouldn't be confident on it.
Super! That’s the info I was hoping to hear - think you’ve got it covered The winners last year were coming in around 2h20m so I'd expect to be closer to 3 hours, I'll take the 10k easy at maybe 50 mins and not push the cycle so I've something left in the legs for the hike.
I'll see if I can either pull the old mountain bike out or borrow something for a practice spin. Won't bother till March though as the weather and dark nights aren't great for being out on the road on a bike especially as I wouldn't be confident on it.
looks a cracking event to have on your calendar and to look forward to. irish boy said:
Thanks! Endurance should be ok. Did a 1h25 half in September, would be covering about 60-70 km weekly with usually one run a week in the mountains. Comfortable enough on a 2 to 2.5 hour long run.
The winners last year were coming in around 2h20m so I'd expect to be closer to 3 hours, I'll take the 10k easy at maybe 50 mins and not push the cycle so I've something left in the legs for the hike.
I'll see if I can either pull the old mountain bike out or borrow something for a practice spin. Won't bother till March though as the weather and dark nights aren't great for being out on the road on a bike especially as I wouldn't be confident on it.
Are you a member of a gym to get on the spin bike occasionally? If you're 36min 10km, I think 45 would be ok in 'the race'The winners last year were coming in around 2h20m so I'd expect to be closer to 3 hours, I'll take the 10k easy at maybe 50 mins and not push the cycle so I've something left in the legs for the hike.
I'll see if I can either pull the old mountain bike out or borrow something for a practice spin. Won't bother till March though as the weather and dark nights aren't great for being out on the road on a bike especially as I wouldn't be confident on it.
jasonrobertson86 said:
Are you a member of a gym to get on the spin bike occasionally? If you're 36min 10km, I think 45 would be ok in 'the race'
Not a member of a gym and never been on a spin bike. Was actually thinking of signing up to a spin class as a one off to see how I got on with it. I do go to a weekly strength and conditioning class in the run hub which is specifically set up for runners.Edited by irish boy on Wednesday 27th December 11:53
irish boy said:
Not a member of a gym and never been on a spin bike. Was actually thinking of signing up to a spin class as a one off to see how | got on with it. I do go to a weekly strength and conditioning class in the run hub which is specifically set up for runners.
I'd strongly recommend it even though you will of course, 'get through'. if there is a pay as you go one, that would be ideal.I’d run full on.
You’ll soon recover on the bike. With your level of fitness, a half decent cyclist isn’t much slower than a very good one.
I doubt you’ll lose a lot of time on the bike TBH..
As in you won’t make up that 10 minutes if you jog around (50 min jog by your standards!)
Done a few similar events, on the back of 38m 10k / 1.25 HM
You’ll soon recover on the bike. With your level of fitness, a half decent cyclist isn’t much slower than a very good one.
I doubt you’ll lose a lot of time on the bike TBH..
As in you won’t make up that 10 minutes if you jog around (50 min jog by your standards!)
Done a few similar events, on the back of 38m 10k / 1.25 HM
James6112 said:
I’d run full on.
You’ll soon recover on the bike. With your level of fitness, a half decent cyclist isn’t much slower than a very good one.
I doubt you’ll lose a lot of time on the bike TBH..
As in you won’t make up that 10 minutes if you jog around (50 min jog by your standards!)
Done a few similar events, on the back of 38m 10k / 1.25 HM
Don't agree. Takes me personally quite a while from 14-16mph average to get to 16-18 and then 18 upwards. Good cyclists are regularly doing 19-22mph average so will be making a chunk of time up.You’ll soon recover on the bike. With your level of fitness, a half decent cyclist isn’t much slower than a very good one.
I doubt you’ll lose a lot of time on the bike TBH..
As in you won’t make up that 10 minutes if you jog around (50 min jog by your standards!)
Done a few similar events, on the back of 38m 10k / 1.25 HM
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