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Wanting to step up and develop but time poor

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  • September 25, 2016 at 7:14 pm #26312
    Johnnyvee

    So I’ve managed to do my 50 miler ride with no huge disasters thanks to the help of the others on here. I was sensible and ate normal food and drank plenty whilst out. So is like to try some longer distances next year but having two little ones means training has to take place at weekends and silly o’ clock in the morning. I’m usually out at around half five for and hour to hour and a half before breakfast. I can get a longer ride in over the weekend.
    So to develop from here in looking at trading zones and ask kinds of advice. Can anyone point me to a good basic guide to know what I need to get – kit wise and how I apply it or do I need to enlist the help of a coach or far better cyclist.
    I’m over 50, 100 kg and can now ride for over three hours and get through 50 miles in just under three in our area. I’d like to Malden my training more effective..
    So please would you let me have your thoughts?
    Cheers
    Johnny

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  • September 25, 2016 at 9:04 pm #878755
    0
    Anonymous

    Just been trying the indian

    Just been trying the indian knot and I feel like a weeble. The link you posted said you should be able to get a good grounding on the buttocks but I’m rocking about all over the place. Something is well tight!!

    September 25, 2016 at 8:20 pm #878753
    0
    Anonymous

    Time poverty. Annoying isn’t

    Time poverty. Annoying isn’t it! When I was young I was time rich and money poor!

    September 25, 2016 at 8:07 pm #878751
    0
    tritecommentbot

    Three ways to ride better

    Three ways to ride better without even leaving the house or riding a bike:

     

    Eat less

    Stretching

    Ab work

     

    Make it a goal to drop 5 to 10kg from now to spring and you’ll feel like a different man on the bike. And that amount of fat loss is really small considering the timescale involved. 

     

    The sretching and ab work means you can get lower on the bike and go further in that 3 hours with the same effort. 

    Check out the Indian Knot stretch in this link: 

    https://www.britishcycling.org.uk/knowledge/article/izn20130617-Phil-Burt-s-Big-Four-0

     

    This is my fav stretch. Only do this one and some back arching. All I seem to need to keep getting lower for longer.

     

    SO yes, being at home is not an excuse not to get better on the bike. Everyone cross trains now at all levels and ages. 

     

    If you can get an indoor trainer though, you’re sorted. There is no better buy if you actually use it. Way more efficient than riding your bike outside in terms of doing structured work. Intervals and the like.

    People are getting podium places in amateur races without hardly ever riding outside, just doing Sufferfests. Been happening in running too – treadmill heroes placing well in races. 

     

    Anyway, get to it! You can definitely do 100 miles, just taper up then down then hit it. 60g of carbs per hour, enough water.

     

    September 25, 2016 at 7:35 pm #878749
    0
    CXR94Di2

    If you’re time constrained,
    If you’re time constrained, consider getting a smart turbo trainer, join bkool for those times when weather and time interupt a decent ride outside. By doing zone 4/5 tempo rides( 1-2 hours) and some short interval training, this will keep your fitness at a decent level. I haven’t done a 50 mile ride in 6 months but today I did a 52 miler at a decent pace on my smart turbo.(had to stay in for kids). I usually ride fast 5 to 25 milers. I am over 50 and weigh over 95 kg. Ultimately long distances is about saddle time and correct nutrition. You seem to have got the nutrition correct just continue with the same on that aspect.

    I always believe once you can ride 50 miles comfortably then 100 miles is just about repeat fueling and mental strength. That is how I went from 50 to 100 miles.

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