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rbent Forum
https://rbentonline.org/YaBB.pl General Category >> rbent Lobby >> 200k and above https://rbentonline.org/YaBB.pl?num=1368130539 Message started by BikeEB on May 9th, 2013, 3:15pm |
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Title: 200k and above Post by BikeEB on May 9th, 2013, 3:15pm So, I'm jealous of you guys that are making these long rides. How do you prepare for them? I've been riding 20-60 milers, but don't know if I could stay on the bike for eight or nine hours. What kind of cadence do you ride at and what speeds are you averaging. Also, you guys with the new oval tube X's-doesn't it feel substantially heavier than the older model? My engine doesn't seem to be able to get the bike over 30 mph, even on the short downhills........ :) |
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Title: Re: 200k and above Post by aikigreg on May 9th, 2013, 4:18pm I started off by doing populaires with the lone star randonneurs. That got me used to the format of randonneuring and I got to ride with lots of awesome strong long distance riders who gave lots of good advice. Then I signed up for 100 mile charity rides knowing that if I just couldn't continue, I could SAG it in. I learned that I was too stubborn to sag and would just stop and rest every few miles until I could go on. The secret to success beyond the 100 mile mark is two-fold: 1) EAT before you're hungry, and DRINK before you're thirsty. I can go for 50 miles on just a bottle of water, but I won't be going any further. 2) Once you achieve something, it unlocks your will. Even if my body doesn't think it can make it, my brain knows that because I've done it in the past, I can do it anytime I want. As for speed - depends on weather, terrain, road condition, my nutrition and hydration. Generally I will do a 200k between 8-12 hours. 13-18 mph on bike average. Though in a race I've done 206 in 12 hours and my best HHH (102 mile) time was 4h45min. COme out and ride with any of us and we'll get you there. BikeEB wrote:
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Title: Re: 200k and above Post by Phantom Rider on May 9th, 2013, 4:38pm I've been following(reading) the LSR threads and they have my interest , just trying to get up the nerve to commit to a ride with them. |
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Title: Re: 200k and above Post by AustinSkater on May 9th, 2013, 6:18pm Phantom Rider wrote:
They are a very friendly, and 'bent friendly, bunch of folks. Just be careful what you say to Dan Driscoll, or you'll find yourself racing the Tejas 500 before you know it. As Greg pointed out, eat and drink are the secrets to ultra-distance; that and having a bike that you can spent a lot of time riding comfortably. The only way to know if you can stay on the bike that long, is to do it. You'll be surprised (and sore) afterwards. |
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Title: Re: 200k and above Post by Bud_Bent on May 9th, 2013, 7:40pm Just build up slowly. It's not nearly as tough as you think it will be, if you just keep riding a little longer than before. |
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Title: Re: 200k and above Post by Phantom Rider on May 9th, 2013, 9:33pm im working on it, doing at least 1 50 miler per week mixed in with a few 30 & 40 milers. Riding the P-38 and sitting for 3 hours don't bother me at all, I've never done anything longer than 100k but would like to try a century in the next couple of weeks just to see how i handle it. Had never eaten on the like before this week when i had a clif bar and did ok with it. I think its just the unknown that concerns me. |
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Title: Re: 200k and above Post by BikeEB on May 9th, 2013, 11:03pm Thanks to everyone for some great tips! Lately I've been trying to drink at least 20 oz every hour and eating 200 or so calories too. I have a 100 mile charity ride this Saturday and am planning to eat a little more at each sag. The stopping and resting is no problem since I have to pee so often :). As summer rolls around I expect to up my fluid intake commensurately. |
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Title: Re: 200k and above Post by FlyingLaZBoy on May 10th, 2013, 11:36am As stated, it's just a matter of getting out there and doing it -- to a certain extent... But doing 50-milers regularly is excellent training, and quite sufficient. Joining in on an LSR 100K Populaire is an excellent way to start, although even on that ride, not everyone rides together -- but it allows you to test yourself a bit, regarding how the other riders do. Success in long rides of 100 miles or more is based upon planning your rest stops, fluids, and your nutrition along the way -- and not tackling ridiculously hilly routes to start with! When rest stops are ~30 miles or so apart, it IS important to eat something along the way... Also, it's not a race (although some of the more experienced LSRs might treat it as such) -- do your pace, and consider arranging with another riding friend ahead of time to commit to riding together the whole way, so you're not out there by yourself. I bonked badly on one a couple years ago (by stupidly racing Gary Gottlieb on a 15-mile leg), and Bud Baker was kind enough to escort me in the last 30 miles or so... My 200Ks were primarily done in 2007-2009, either on the StratusXP or the Xstream -- and Greg, Bud, the Pettys, and I often rode together the whole way, typically finishing in 9-10 hours total. The Italy 200K is a reasonable one, although it's 135 miles (210K), and there isn't an "official" stop the last 35 miles. It's a long day on the bike, but it can be fun! |
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Title: Re: 200k and above Post by FlyingLaZBoy on May 10th, 2013, 11:38am I haven't noticed anything particularly slow on the Oval Xstream -- I suppose there might be a bit more wind resistance from the wider main tube, but the significantly better seat recline and weight distribution I have is a wunnerful thing... |
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Title: Re: 200k and above Post by FlyingLaZBoy on May 10th, 2013, 11:40am BikeEB wrote:
C'mon down to the Bosque Tour de Norway next Saturday -- the 80-mile route looks like an excellent, scenic test, and the weather looks promising. |
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Title: Re: 200k and above Post by rmillay on May 10th, 2013, 5:44pm BikeEB wrote:
Although fluid intake and calories are important, especially as it gets hotter, don't overdo it. You will only be able to absorb so much water and food in an hour, and overdoing it can lead to a bloated feeling, and maybe even gastric distress. As it gets warmer it is a good time to note your intake on the longer rides and how you feel, to get homed in on your optimal intake. Oh, and don't forget electrolytes. |
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Title: Re: 200k and above Post by goatstick on May 11th, 2013, 7:13pm BikeEB wrote:
Hope you guys don't mind if I butt in here. Been a while since I've ridden in N. Tejas. I was planning on telling Aikigreg about my wife's success last week at Calvin's but it fits right in here, I think. Everything the guys have said is correct. You have to get the bike, fuel, and clothes fit for extended time. But what Greg said about achieving and believing may be the most important part of it. If you don't believe you can do it, you likely won't even try. So... I gave my old CA2 650 to my wife a year ago when I moved to a 700. She used to ride DFs a lot before we had kids but hadn't ridden in a long time so I had to be *extra* patient and calm about moving her to a recumbent. :^) But she did it. The past year she's been riding about 40 miles 3-4 times a week, primarily on the Trail. I'm gently trying to get her to do longer rides, along with a few other ladies in the local club who also don't believe they can do even 100 miles (though I know they easily could). So I have a 4-day 340 mile ride planned later this year for them. They know they have to prepare for it... So we're up, registering me for Calvin's 12 hr and Larry mentions that he has this nice trophy for the women's 100 mile recumbent TT that *noone* has entered! Out of the blue and to my complete surprise, she decides to enter. She's crewed for me and we've discussed nutrition for ultra races at great length so she has a bit of a leg up there maybe, as compared to most others gunning for their first century. But it turns out she picked one of the most difficult years to try Calvin's they've seen, in terms of winds. 20-25 gusting to at least 35mph over the entire course with headwinds on almost all of the gentle climbs - so no hill blocking. They start the TT's about an hour after the 12 hr and on my 2nd 50-mile lap I see her bike parked at the 25-mile sag stop. I don't blame her as the first 25 miles of that race is the hardest with that wind. I'm on my 4th 50-mile lap when I see her up ahead - still on the bike with only 10 miles to go! Wooo Hooo!!! I start yelling and screaming but with the wind she doesn't hear me. I roll up beside her and she is grinning from ear to ear. She ain't going too fast but despite the horrible conditions, she is having fun! That's the way to do your first century TT ! :^) Now that she's done a century ride under pretty adverse wind conditions, there's no longer the dread she had before. She knows she can ride it if she just does her homework and keeps moving along. You'll get there. Just do the homework and believe in yourself. Helps to have a specific goal other than just finishing the ride also! |
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Title: Re: 200k and above Post by BikeEB on May 12th, 2013, 7:49am Tour de Cure, Wichita, Ks. yesterday. I signed up for the 100 miler, the only recumbent in the group. Sort of a rectangle course. Winds started out wsw, then nne, then n: 15-25 gusting to 35 mph. The "zoomers" left me in their dust. I call a zoomer-anyone who regularly rides at 20 and above. I averaged 16.8 for the first 30 miles until we turned north, then watched it drop: 15.2, then 14.6......... but ended up at 15.0 average for the entire 100.17 miles. I had a sag stop me at the last corner (the final 12 miles downwind) to ask that since the ride was technically over at 3pm and it was now that time, if I wanted to sag in? Jeez! I've waited all day for this moment, no thank you!! I did the last 12 miles in about 32 minutes, whoo hoo:). Lot's of bail outs on the course despite it being relatively cool. Guess they didn't like the breeze! I made it a point to stop at each of the six sags and eat and drink at least 400 calories. I did pickle juice twice and got a salt capsule from some coach of some "Riders in Training", but mostly bananas and pbj's and I did eat four or five Clif Shot packages. Lunch was at 72 miles, but I couldn't eat much of what Carlos O'Kelley's had to offer. It was more refreshing to wash my face, drink water and sit and be able to pee in the port o pottie without having to check for traffic :). 6:46:47 riding time, 8:49 overall. 146 max heart, 131 average. It was a little breezy, but not too out of the ordinary for this time of year in this neck of the prairie. Thanks to everyone for their tips. |
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Title: Re: 200k and above Post by AustinSkater on May 12th, 2013, 9:16am BikeEB wrote:
Well done! [smiley=tekst-toppie.gif] |
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Title: Re: 200k and above Post by Bud_Bent on May 12th, 2013, 5:15pm BikeEB wrote:
Good job! If you've done a century, then you're ready for a 200k with us. |
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Title: Re: 200k and above Post by FlyingLaZBoy on May 13th, 2013, 7:27am A very respectable time for your first century, especially riding in in a rally with rest stops!!! Well done, EB! And Kent, congrats to your wife, and it's good to see you post again!!! Maybe I'll see you in July when I visit John and Jacquie... |
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Title: Re: 200k and above Post by goatstick on May 13th, 2013, 7:48am FlyingLaZBoy wrote:
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Thanks! And I'd like that! If you get a chance, try to come up for one of the St Pete morning rides or such. Would be nice to ride with you. And if you have a little more time and could do a longer ride we could do Ft Desoto, Beach Blvd, up the Trail to Tarpon Springs... all sorts of possibilities whether you want a slow or a fast ride. Haven't been posting since this is North Texas Recumbents and I'm not up that way much any more... :^) |
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Title: Re: 200k and above Post by aikigreg on May 13th, 2013, 9:13am Tell Judy I'll crew for her anytime! |
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Title: Re: 200k and above Post by FlyingLaZBoy on May 13th, 2013, 9:54am Quote:
I'm coming into Tarpon Springs on Wed the 11th for the state PTA conference.... I'm planning to meet up with J&J on Sunday, July 14 in the morning... I don't fly out until about 6PM that night. Paul |
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Title: Re: 200k and above Post by goatstick on May 13th, 2013, 10:52am aikigreg wrote:
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