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Post by JamX on Dec 10, 2008 23:37:28 GMT
I suggest riding it beforehand. That way the second time around is bound to be less painful, unless you do it on the same day ;D
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Post by Adrian Fitch on Dec 11, 2008 8:50:34 GMT
I suggest building endurance before speed or power. One longer ride at a steady pace per week together with at least least one interval or fartlek session mid-week will build a good base. Aim to get that longer ride up to around 100km but be patient and build slowly. You're unlikely to be be able to sustain increasing your weekly total by more than 10% for too long. Also, try increasing the intensity each week for three weeks and then backing off for a week to allow your body to adapt. A successive series of for week blocks will see you flying by spring.
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Post by andyw on Dec 11, 2008 9:34:50 GMT
Fuelling - definitely! IMO, if you can ride for 2 hours at a decent pace (eg weds chaingang), you can pretty much ride for as long as you like so long as you ride within yourself (wear a HRM and don't go above eg 75% max) for the first few hours of the ride - the only essential, is that you EAT EAT EAT. Cycling Plus once asked me to ride the route of the etape for a preview they were doing. I was fit in that I'd been riding 50km Eastway races up to 100km 2/3 cat races, but I hadn't done any rides over 3hrs. Anyway, the day we rode the route I just kept my HR below 150 for the first 100km and ate loads of sandwiches, energy bars etc, and the second 100km wasn't a problem at all - I sped up and it was fun in fact. (we had to stop after 200km as the pass at the top of the col du marie blanque was shut for resurfacing)
So long as you have a good level of fitness, riding the distance won't be a problem. The problems will arise by pushing yiourself too hard in the first 50miles or so, which will leave you crawling the final 20miles.
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Post by andyw on Dec 11, 2008 9:40:59 GMT
I suggest building endurance before speed or power. KInda, but probably best to work on all three at the same time. As said above, endurance is the easiest factor to boost, simply by eating plenty on the bike. By boosting power (and power leads to speed) though, you'll be able to boost your crusing speed, or alternatively, boost the time you can maintain a lower power output. Lets say you can churn out 200watts at lactate threshold. If you boost that to 300watts (doing intervals, the chaingang etc), doing 200watts will feel like a walk in the park and you'll be able to do it all day.
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Post by adi on Dec 11, 2008 12:11:34 GMT
Thanks for the tips everyone.
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Post by Joe R Booth on Dec 11, 2008 17:52:39 GMT
One option would be to ride the route with a bunch of DPNC "early saturday" regulars on a day that's freezing cold, raining and so foggy that visibility is down to about 10m at the top of the Forest, setting off slightly too late to get back before it's dark, and returning with no feeling in your fingers and toes. But that would be a really bad idea, wouldn't it Adrian? www.flickr.com/photos/daniel-sikar/sets/72157610390813461/
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Post by Deleted on Dec 12, 2008 20:45:57 GMT
Am I reading the site correctly saying it is sold out already despite them doubling the numbers?! How likely is it that there will be places available on the day?
Haven't done all those hills and would have liked to participate not to have to think about my route...I guess I'll just have to memorize the route and do it some other time...
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Post by andyw on Dec 13, 2008 0:14:20 GMT
You can still do the ride on the day - it's held on fully open public roads after all. Just tag along and make a donation to charity if you feel guilty.
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