I can't pace myself

SCR Pedro

Hey there,

I went out to do a 85km endurance ride today. It went well for the first 30km; I was holding around 75% and feeling fine. I'd been refuelling little and often, and even had a rather tasty sandwich.

But, but, but... ...at around the 40km mark the whole thing went to s**t. I was getting slower and my heart rate higher. Then the suffering started. It took 2 Red Bulls to get me home. I was into the high 80%'s and going slower than hell. I've bonked before, and this wasn't a full-on bonk.

I've been doing 65km rides at an easy pace, so the distance isn't a huge jump in my workload. So does anyone have any good advice?

Pedro

PS: I have been doing shorter rides on perceived exertion. If I had done so today, I would have blown up big time.

PPS: It wasn't a very hilly route (730m gained), and there wasn't much wind (10mph). I was well rested and fuelled, and continued fuelling myself well during the ride.

liversedge

Maybe just residual fatigue from this weeks training? or maybe you've got a cold coming on? or maybe just one of those days where you just don't have good form?

And lets face it, it was freaking cold today - sometimes you can't wear enough kit!

redddraggon

85km Endurance ride?

Anonymous

You must rest for a couple of days.

Possibly an illness coming on...

SCR Pedro

Yeah, the temperature didn't help. I've never had this problem before, but I did do a real killer ride a few days ago so a rest day might be in order. Tomorrow is set to be cold again, so I'll use the time to tinker with the bike.
Hiking and a weights workout yesterday probably didn't do anything to help either.

redddraggon wrote:

85km Endurance ride?

That helps. Thanks.


Cheers
Pedro

redddraggon

SCR Pedro wrote:

redddraggon wrote:

85km Endurance ride?

That helps. Thanks.

How did that help? It was a question...

softlad

to be honest, you should not really need to 'refuel' much on an 85km ride - and the sarnies are probably not helpful - tasty or not. Solid food needs digesting and if you are constantly filling your face while riding, then the blood supply that should be going to your muscles gets at least partially re-directed to your stomach. Obviously longer rides require some kind of grub en route and I know everyone is different, but providing you get a decent breakfast then you probably should not need much more than a couple of bottles or an energy bar to get you round - at the very most.

Anonymous

On an 85k ride I just have energy drink and take a gel with me just in case.

fuzzynavel

NapoleonD wrote:

On an 85k ride I just have energy drink and take a gel with me just in case.

I do approx 52 miles at least once a week.....(three times this week due to holidays). I usually have only 1 x 500 ml bottle of water or orange squash at this time of year and a slice of tablet or fudge in my pocket which I will let myself eat about half way round. haven't tried gels yet as my current system appears to work for me.. I usually have a few pints of water when I get home with a fried egg roll to aid recovery.
As someone else said, Leave the solid food (sandwiches) at home....you only need the nutrition not the slow digestion carbs in the bread. I would doubt that there is any benefit in eating a sandwich on a sub 3 hour ride.

SCR Pedro

Thanks, some interesting points there. I usually take a Mars bar over this route and it seems to do the job. I'm going to take a day or two off then see how it goes. I'm getting a bit fed up with busting my ass for nothing. Off-days like this make you wonder why you even bother.

Cheers
Pedro

Alex_Simmons/RST

redddraggon wrote:

85km Endurance ride?

Does something make you think it isn't?

richa

In most sports, endurance events tend to be anything over a minute or two. So reckon that 85k qualifies!!

fuzzynavel

Alex_Simmons/RST wrote:

redddraggon wrote:

85km Endurance ride?

Does something make you think it isn't?

I guess different people have different ideas about what constitutes an endurance ride. Some beginners may find 10 miles challenging, some more experienced riders may like nothing more than going out all day and doing 100 miles +. I guess we just have to be respectfull of each other abilities and limits. Personally I still find 50 miles (77k's roughly) to be a challenge and will still be doing it for a few months till my times improve. Paced myself on Friday to take 5 mins off my PB for the 50 miles but broke a spoke 3 miles from home and had to limp home....I got the pain with no gain.....disappointing!

fuzzynavel

SCR Pedro wrote:

I've been doing 65km rides at an easy pace, so the distance isn't a huge jump in my workload. So does anyone have any good advice?


.

To get better at the 85km why don't you try to push harder in the 65km ride? Increase your pace over the shorter distance so that the perceived exertion using your previous (slower) pace is significantly lower. Then try to up the distance. Either that or do what you are doing and chuck yourself in at the deep end and try to swim. I bonked badly on my first 50 miler but keep doing it and you will get better.