Bike Ride


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Is it on roads or off?

Figure out what is 75% of the total distance of your ride you need to be able to ride this two weeks before your event. Then work back from two weeks before and ride at 65%, 55% 45% 35% 25% of the distance 2-3 times a week at a moderate intensity with a max HR of about 65%.

This has to be your absolute bare minimum.

You also need to do interval training to increase your lactate threshold and VO2 MAX

As well as your long rides you need to do 1-2 shorter sessions where you for example find a massive really hard hill and sprint up it seated to the top. Then ride to the bottom and do it again. Make sure you don't stop. Your lungs need to be screaming out your legs need to be in agony. This is good!

Also do speed interval training. Ride at tempo for 5 miles or so to warm up then do 5 x 1 minute sessions where you are literally sprinting at 80% of your Max HR with 2 minutes rest. Each week increase the length of the interval and decrease the recovery period.

These intervals will do more for your fitness in this short period then endless miles in the saddle.

If you have a turbo trainer go to http://www.thesufferfest.com/ and download some of these videos. They hurt like hell but work!

Also read this book, I have it which is where i'm getting this info from. It's a really good book and you should read as a bare minimum. http://www.amazon.com/Time-Crunched-Cyclist-Powerful-Hours-Athlete/dp/1934030473/ref=ntt_at_ep_dpt_1

You also need to realise that Cycling alone is'nt going to help you out. You'll need to have a good diet for the next 8 weeks. Make sure your bike is set up properly and in good working order and that you are in a good riding position.
 
Is it on roads or off?

Figure out what is 75% of the total distance of your ride you need to be able to ride this two weeks before your event. Then work back from two weeks before and ride at 65%, 55% 45% 35% 25% of the distance 2-3 times a week at a moderate intensity with a max HR of about 65%.

This has to be your absolute bare minimum.

You also need to do interval training to increase your lactate threshold and VO2 MAX

As well as your long rides you need to do 1-2 shorter sessions where you for example find a massive really hard hill and sprint up it seated to the top. Then ride to the bottom and do it again. Make sure you don't stop. Your lungs need to be screaming out your legs need to be in agony. This is good!

Also do speed interval training. Ride at tempo for 5 miles or so to warm up then do 5 x 1 minute sessions where you are literally sprinting at 80% of your Max HR with 2 minutes rest. Each week increase the length of the interval and decrease the recovery period.

These intervals will do more for your fitness in this short period then endless miles in the saddle.

If you have a turbo trainer go to http://www.thesufferfest.com/ and download some of these videos. They hurt like hell but work!

Also read this book, I have it which is where i'm getting this info from. It's a really good book and you should read as a bare minimum. http://www.amazon.com/Time-Crunched-Cyclist-Powerful-Hours-Athlete/dp/1934030473/ref=ntt_at_ep_dpt_1

You also need to realise that Cycling alone is'nt going to help you out. You'll need to have a good diet for the next 8 weeks. Make sure your bike is set up properly and in good working order and that you are in a good riding position.


Does he sound as though he would have a turbo trainer ?;)

anyhow MBC,finished in the top half for my first TT( far better than I thought I would manage) and that's before any aero lid and massively deep rimmed wheels..
when is your mountain TT ?
 
Does he sound as though he would have a turbo trainer ?;)

anyhow MBC,finished in the top half for my first TT( far better than I thought I would manage) and that's before any aero lid and massively deep rimmed wheels..
when is your mountain TT ?

You never know...

Wow well done! Are you going to go the Aero route? What was your finish time? Was it a 10?

Mines next Friday... training hasn't gone well though, I've been out with a bad back, then flu so time in the saddle has been limited. I did a pretty hilly 34 miles in just over 2 hours 2 weeks ago so hoping I can get it down in the limited time I have. Aiming for an under 2 hour ride, but apparently on the desents I should be reaching 40-50 mph so I'll make up time then. Probably going to aim for 1H40 but I really don't think i'll make it. Doing endless hill intervals the last week so fingers crossed i've done enough.

I've looked at the start sheet and i'm mostly up against semi pros lol. Matt Bottrill is going to be there and he's like a massive fish in the TT circuit. Though my ride they have a 1,2,3rd for aeros and a 1,2,3 for "athletes" (non aero)
 
You never know...

Wow well done! Are you going to go the Aero route? What was your finish time? Was it a 10?

Mines next Friday... training hasn't gone well though, I've been out with a bad back, then flu so time in the saddle has been limited. I did a pretty hilly 34 miles in just over 2 hours 2 weeks ago so hoping I can get it down in the limited time I have. Aiming for an under 2 hour ride, but apparently on the desents I should be reaching 40-50 mph so I'll make up time then. Probably going to aim for 1H40 but I really don't think i'll make it. Doing endless hill intervals the last week so fingers crossed i've done enough.

I've looked at the start sheet and i'm mostly up against semi pros lol. Matt Bottrill is going to be there and he's like a massive fish in the TT circuit. Though my ride they have a 1,2,3rd for aeros and a 1,2,3 for "athletes" (non aero)

time was 26mins...was ragged on the first part( dodging cats eyes etc) and couldn't get any rythm, allied to the fact that I wasn't totally spent at the end makes me think even without any areo savings I would be capable of taking another minute off that.

Was a good couple of minutes from the top 10, so that's well out of reach.

Those 40/50 mph descents sound scary....not for me, would be constantly on the brakes :oops: good luck with that, and just pray for decent weather.

It is weird seeing the speed etc of the top guys.
The wife did a TT at weekend and Michael Hutchinson did it( very big fish in TT world) when they pass you you just hear a whoosh of the disc wheel and they are off into the distance...
 
time was 26mins...was ragged on the first part( dodging cats eyes etc) and couldn't get any rythm, allied to the fact that I wasn't totally spent at the end makes me think even without any areo savings I would be capable of taking another minute off that.

Was a good couple of minutes from the top 10, so that's well out of reach.

Those 40/50 mph descents sound scary....not for me, would be constantly on the brakes :oops: good luck with that, and just pray for decent weather.

It is weird seeing the speed etc of the top guys.
The wife did a TT at weekend and Michael Hutchinson did it( very big fish in TT world) when they pass you you just hear a whoosh of the disc wheel and they are off into the distance...

That's a very decent time! Much faster then I could ever do a 10 in. I need to do a 10 soon just to see how fast I can do it. I'm the first guy in my class up on my MTT, so it's going to be demoralising when I have fast guys woosh past me. I was hoping to have someone slow 3 or 4 mins ahead of me so by the 20 mile mark If I see them it would be a confidence boost. I might catch some of the seniors that go before me. Sarah Storey the Olympian is riding in the Womens heat. There is a small chance she will still be on road when I start... wouldn't mind watching her wizz past ;)
 
Cee Jay; when they pass you you just hear a whoosh of the disc wheel and they are off into the distance...[/QUOTE said:
They do make a weird sound. One evening last summer I was out riding in Cheshire and hadn't realised I was on the course of a TT until one guy came past me with disc wheel & full aero kit - I nearly shat myself - I was actually trying to push along at what I thought was a good pace at the time, but the speed this bloke came past me was just amazing. For a couple of seconds before he passed me I had one of those moments where your brain can't work out what's happening, because I heard this sound that I absolutely couldn't place - sounded a bit like a quiet low-flying jet aircraft. Road was wet at the time, which might have contributed to the strangeness of the sound.
 
That's a very decent time! Much faster then I could ever do a 10 in. I need to do a 10 soon just to see how fast I can do it. I'm the first guy in my class up on my MTT, so it's going to be demoralising when I have fast guys woosh past me. I was hoping to have someone slow 3 or 4 mins ahead of me so by the 20 mile mark If I see them it would be a confidence boost. I might catch some of the seniors that go before me. Sarah Storey the Olympian is riding in the Womens heat. There is a small chance she will still be on road when I start... wouldn't mind watching her wizz past ;)
you will surpsise yourself...training rides etc will be far slower, race day adreneline will do wonders.
Would hate to be first up, particuarly on a longer course one, would be terrified of taking a wrong turn( just like me not to spot a marshall waving the right way to go)

As you say, some seniors setting off before you can be the "hare" as well as a check to make sure you haven't taken a wrong turn...
 
They do make a weird sound. One evening last summer I was out riding in Cheshire and hadn't realised I was on the course of a TT until one guy came past me with disc wheel & full aero kit - I nearly shat myself - I was actually trying to push along at what I thought was a good pace at the time, but the speed this bloke came past me was just amazing. For a couple of seconds before he passed me I had one of those moments where your brain can't work out what's happening, because I heard this sound that I absolutely couldn't place - sounded a bit like a quiet low-flying jet aircraft. Road was wet at the time, which might have contributed to the strangeness of the sound.

Same happened to me on tuesday. I was riding down Styal lane towards Manchester thinking I'm doing some pace here then suddenly out of nowhere this TTer went zipping past. Before I could figure out what was going on he was out of sight!

you will surpsise yourself...training rides etc will be far slower, race day adreneline will do wonders.
Would hate to be first up, particuarly on a longer course one, would be terrified of taking a wrong turn( just like me not to spot a marshall waving the right way to go)

As you say, some seniors setting off before you can be the "hare" as well as a check to make sure you haven't taken a wrong turn...

I'm going to drive the course this weekend to figure it out, it doesn't look too hard from the map. I might even ride it for a test ride, though I'm undecided... if I struggle on a test ride it might just destroy what little confidence I have of doing well. But then again I could learn good lines up the hills and the lines to take into the corners on the downhills. Will probably take bike in car and decide when I scout it out.
 
Is it on roads or off?

Figure out what is 75% of the total distance of your ride you need to be able to ride this two weeks before your event. Then work back from two weeks before and ride at 65%, 55% 45% 35% 25% of the distance 2-3 times a week at a moderate intensity with a max HR of about 65%.

This has to be your absolute bare minimum.

You also need to do interval training to increase your lactate threshold and VO2 MAX

As well as your long rides you need to do 1-2 shorter sessions where you for example find a massive really hard hill and sprint up it seated to the top. Then ride to the bottom and do it again. Make sure you don't stop. Your lungs need to be screaming out your legs need to be in agony. This is good!

Also do speed interval training. Ride at tempo for 5 miles or so to warm up then do 5 x 1 minute sessions where you are literally sprinting at 80% of your Max HR with 2 minutes rest. Each week increase the length of the interval and decrease the recovery period.

These intervals will do more for your fitness in this short period then endless miles in the saddle.

If you have a turbo trainer go to http://www.thesufferfest.com/ and download some of these videos. They hurt like hell but work!

Also read this book, I have it which is where i'm getting this info from. It's a really good book and you should read as a bare minimum. http://www.amazon.com/Time-Crunched-Cyclist-Powerful-Hours-Athlete/dp/1934030473/ref=ntt_at_ep_dpt_1

You also need to realise that Cycling alone is'nt going to help you out. You'll need to have a good diet for the next 8 weeks. Make sure your bike is set up properly and in good working order and that you are in a good riding position.

I woz going to say this anarl
 
Just been out for the first time. Managed 8 miles off road. f***ing killed myself but i know it will get easier.
 
I've been out today and done 34 miles in 4hrs 45 minutes.

My knees aren't working anymore and I'm not going to be able to walk in the morning.

How's your training going Nuggsy?? Still looking like 200 miles is doable...?
 
I've been out today and done 34 miles in 4hrs 45 minutes.

My knees aren't working anymore and I'm not going to be able to walk in the morning.

How's your training going Nuggsy?? Still looking like 200 miles is doable...?

Not for me. Although i will give it my best. I got a load of people to sponsor me last week so there was no way i was backing out. I've done 10 miles a day for the last 3 (had a day off today to rest my muscles)

I was speaking to a mate of mine who used to be a professional cyclist, he has given me quite a lot of advice. He also gave my bike an "MOT" yesterday and said he will again before i do the ride.

Going to up the tempo tomorrow. My mate was saying i should have alternate what i do every day. Have one day of high intensity cycling (an hour or 2 pushing myself as hard as i can) then the next day just taking it easy and riding for a long as i can
 
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