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Advice for BIKING 60 miles

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Originally posted by: Fausto
Originally posted by: HomeBrewerDude
Originally posted by: simms
Originally posted by: HomeBrewerDude

Yeah you can do it, unless you are really out of shape.

Ahh, another thing, keep your cadence up high, spend time in gears where you are spinning your feet at least 60 rpm. Pedalling too slowly, in too high of a gear will stress your knees....cummalative effect too.
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Good advice on that part... but you don't want to make it too easy right?
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right, 60 rpm is pretty comfortable and easy to count too.

when you go up hill, increase your cadence to 80+. when you go down, you can coast or spin at a much slower rate.
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60 should really be the lowest rpm you ever see on the bike if you can help it. 80-90 is where you want to be most of the time for the sake of your knees. 🙂
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i don't think that 80-90 is realistic for a novice rider. 60 in a low gear should be fine.
 
Originally posted by: HomeBrewerDude
Originally posted by: Fausto
Originally posted by: HomeBrewerDude
Originally posted by: simms
Originally posted by: HomeBrewerDude

Yeah you can do it, unless you are really out of shape.

Ahh, another thing, keep your cadence up high, spend time in gears where you are spinning your feet at least 60 rpm. Pedalling too slowly, in too high of a gear will stress your knees....cummalative effect too.
Click to expand...

Good advice on that part... but you don't want to make it too easy right?
Click to expand...


right, 60 rpm is pretty comfortable and easy to count too.

when you go up hill, increase your cadence to 80+. when you go down, you can coast or spin at a much slower rate.
Click to expand...
60 should really be the lowest rpm you ever see on the bike if you can help it. 80-90 is where you want to be most of the time for the sake of your knees. 🙂
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i don't think that 80-90 is realistic for a novice rider. 60 in a low gear should be fine.
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It probably doesn't really matter in this case. He doesn't have time to work on his pedaling technique if he's out the door this weekend. 😛

 
Camelbak w/water, Bike Shorts, comfortable seat, powerbars and maybe some gatorade.

We just did a 42 mile ride in NYC on Sunday... I did it on 2 weeks practice and it took under 5 hours, even with all the stopping that happens when 30k bikers get in the same area.
 
Originally posted by: Modeps
Oh yeah, dont forget to start loading up on carbs about 5 days in advance.
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Nah. A good dinner and breakfast is plenty for the average person. Carb loading isn't usually worth the trouble if you're able to take food along with you.

 
Originally posted by: Modeps
Camelbak w/water, padded Bike Shorts, comfortable seat, Cliffbars and maybe some SOBE Power.
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Just added my personal picks 🙂 Appologies if altering your's was not welcomed. I don't wear the skintight shorts though, I am a cargo shorts MTB kinda guy.

 
Originally posted by: Modeps
I just want to make sure he's got enough energy. You're probably right though.
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He can't possibly eat enough to sustain him on the bike. Your body will typically have enough glycogen on board for about 2 hours of cycling (this has been my experience) so all he can do is make sure that's topped up and then drink/munch during the trip.
 
Originally posted by: Fausto
Originally posted by: Modeps
Oh yeah, dont forget to start loading up on carbs about 5 days in advance.
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Nah. A good dinner and breakfast is plenty for the average person. Carb loading isn't usually worth the trouble if you're able to take food along with you.
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:thumbsup: And watch those gels with caffiene and shat in them, they gave me stomach trouble when I tried them.

 
Originally posted by: DAPUNISHER
Originally posted by: Fausto
Originally posted by: Modeps
Oh yeah, dont forget to start loading up on carbs about 5 days in advance.
Click to expand...
Nah. A good dinner and breakfast is plenty for the average person. Carb loading isn't usually worth the trouble if you're able to take food along with you.
Click to expand...
:thumbsup: And watch those gels with caffiene and shat in them, they gave me stomach trouble when I tried them.
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Ditto for the energy drinks. Don't get something too syrupy (like straight Coca-Cola) as your body might not like digesting it while you're active.

 
I do like Thermo Boost from GNC for extra energy if I need it. Not much caffeine and can help me break through walls when they come up. I wouldn't recommend using it for your first time on a 60 mile ride though. I cant take much caffeine when exercising, due to the aforementioned stomach issues.

I've never tried PowerGel (or the like) though, how does that work?
 
meh, 60 miles ain't bad. it all depends on the terrain. I used to do day trips to DC and back... roughly 57 miles. gatorade in the camelbaks, a few granola bars... and lunch somewhere in DC is all we needed. Last time I did it I was so out of shape.. heh.. I had to detour off the trail and use the roads to avoid all the up/downhill biking. Legs were fine.. cardio... bad 😛
 
Originally posted by: Modeps
I do like Thermo Boost from GNC for extra energy if I need it. Not much caffeine and can help me break through walls when they come up. I wouldn't recommend using it for your first time on a 60 mile ride though. I cant take much caffeine when exercising, due to the aforementioned stomach issues.
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Some coffee in the morning before getting started is plenty for most people. The upshot in this case is that it helps your body conserve glycogen stores somewhat.

I've never tried PowerGel (or the like) though, how does that work?
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It's basically like an energy bar in gel form. These are popular as they're very digestable and easier to eat when you have exercise-induced cotton mouth.

 
Originally posted by: simms
No, not a joke.

It's possible for a group of four of us to do this, right? Not insane? We're doing it this weekend. It's 100km, which I guess was around 60 miles.

I forgot to mention I also just bought a pair of cycling gloves. 🙂 But what about a cycling shirt? Is that needed or would you recommend shorts above all? And what if it's a bit too cold out...

Would it also be worth the money to spend say, $15 on a gel padded seat cover?
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no, it's entirely possible. a couple years back i rode 280mi. in three days, by myself, on a mountain bike, on a gravel road.

A good comfortable seat is important, but padded biking shorts doubly so. your taint will thank you. if you get a seat cover make sure it won't slide around, or you can get a good soft seat for ~$20.

check the weather that day, dress accordingly. bring some bananas, trail mix, or "energy" bars. but you shouldn't need much. 12 hours will give you a leisurely pace with lots of stops and sight seeing.
 
Originally posted by: Fausto
Originally posted by: Modeps
Fausto: I
s there anything he doesn't know? 🙂
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I've been doing this for 15 years. You pick up a bit in that amount of time. 😛
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The fact you ride to work is awesome :beer: and that biatch that clipped you that you posted about a ways back, I thought you took it pretty easy on 🙂 mechBgon rocks too.
 
Originally posted by: simms
What about Red Bull?
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No. sugar is OK, for about 15 min. but you don't want something that sweet. gatorade is about as sweet as you should get. if your riding a long distance, nothing taste better than water IMO.
 
Originally posted by: mordantmonkey
Originally posted by: simms
What about Red Bull?
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No. sugar is OK, for about 15 min. but you don't want something that sweet. gatorade is about as sweet as you should get. if your riding a long distance, nothing taste better than water IMO.
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Yep. That much sugar all at once might bother your stomach once you're actually riding. Stick to Gatorade and similar drinks with lower carb content.

 
Originally posted by: simms
What about Red Bull?
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I don't see how redbull is good for you, in any way. all it does it make you hyperactive, not give you energy, but rather use the energy that you have in your body.
 
I forgot that you mentioned a bike jersey... You'd be amazed at how much energy the wind can sap from you (kinetic energy) if you have on an oversized t-shirt that's billowing in the breeze. The fabric in bike jerseys seems to have much less wind resistance.
 
The carbo gels / goos are awesome. I highly recommend taking a few along for your low-energy moments. My personal preference is for the "Accelerade" brand (also for the sports drink, but I think it is only available in powder form (to mix with water duh)).

Fausto is right. You store something like 1500-2000 calories in glycogen. Two hours at a decent pace will nuke most of that. So, eat along the way!
 
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