AMCQ46 wrote:
Interesting thing that I learned is that I need to take more time to build a foundation fitness and not just go out and push to do the big miles, so todays cycle was much slower to just run at a pace where I kept my heart rate below 70%, but that is ride 1 of week 1, and I need to do 4 rides a week of various intensity and distance for 10 weeks.
For the London to Brighton. We built it up by doing a few 12 miles, then a few 20+ milers. We then did a couple of 50 milers around the forest which is fairly flat. I then sorted out a few shorter but quite hilly rides of around 30 miles to get some climbing in. Finally I planned a 75 mile ride around the forest but due to a) being on my own and b) poor fuelling I only managed 64 miles
The key to the longer ride is
proper fuelling.
- You need approximately 200 cals per hour. I was using flapjacks for the short stops and jelly babies/fig rolls for on the go fuelling
- You need to replace electrolytes when hydrating. Water isn't enough on longer rides. I was using the energy gels to get a carb boost but the ones I used had electrolytes in them. Bananas and peanut butter sandwich for the main lunch stop.
- Avoid much protein until you finish. Then make sure you hit the protein for better muscle repair. I use a protein bar which after 75 miles off road was the best thing I had ever eaten. lol
Don't forget though, the above was for MTB and off-road. The high mileage will be easier on a road bike and will have less impact on your body. 50 miles off-road will be tougher than 50 on road. So try and get a few off road rides in to break it up a bit. It's uses additional muscles.
As you get to the 50 mile rides though, you should have started to learn about what your body needs.
Edit: If you get to the point where you go light headed and feel weak, your fuelling is to late. Been there done that and had to sit down for awhile
. The slicker the wheels the quieter it is. Not as much resistance as I'd like but it certainly gets the heart rate up.
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