Training for 2,170 miles of the 2011 Tour de France route

welton

I have just started a 15 week training programme for my solo Charity Tour de France ride in September, over the complete 2011 Tour route.
My training blog is now on my website and hopefully will be of interest and help to others involved in endurance and long distance cycling.
Despite previous experience, I am very much open to comments and advice, so please take a look at the site and let me know what you think.

argonrider

I wish you all the best on your ride, im sure it will be one hell of an experience and for a great cause. Bravo.

twotyred

All the best but change that 12-25 to a 12-27 or 11-28.

what brakes

I rode from uk to Gib in 10 days last sept. that was a challenge so doing an extra 1000miles is some going. Best of luck Dude.

Just make sure you get plenty of rides in of more than you plan to do each day! that way the daily rides will be easier than what you have done in training! When i did my ride me and a mate did 150 training ride regulary which was what we were gunna do daily for the actual event while the other 2 couldnt be bothered to train that hard and boy did they suffer! They took hours! longer to complete the daily rides and really really suffered while me and my mate were sat by the campsite sipping on some nice red wine enjoying the evening! lol

ITS ALL ABOUT THE TRAINING! as the old saying goes "TRAIN HARD, FIGHT EASY"

oldwelshman

This is on my to do list
Logistics for this year put me off I wanted someone to drive camper in front and prepare food each stage and have not found a vlunteer yet
Good luck, just do as yo uplan and sameas last time :-)

Xommul

i would hit up bike radar of the mags for some charity sponsorship, you can stick a patch on your arm with their name on it for some cash for your charity.

welton

Thanks for all the comments guys.
RE. sponsorship Xommul - I wish it were that easy. I'm spending hours contacting people, but the response rate is low. I appreciate the ones I have got, but more needed
RE. camping car oldwelshman - Yep, that's the best way. When I did the first ride over the 2006 TdF route we had to hire one - COSTLY! Sadly, when they have been loaned out in the past, they have been returned damaged or in poor condition - no names but manufacturers/hirers no longer keen to help.
RE. gearing twotyred - I have a 12-27 on my Focus Cayo which I used in 2006. The 12-25 is on a 2006 Cannondale System Six which I am finding quicker over most routes than the Focus. I have never used the big rings on either. However, I am trying to raise cadence and it's an interesting experience so far - will report on that after a few weeks.
RE. distance training what brakes - In 2006 I was advised to train to only about 75-80% of average stage distances. It worked and I only failed to complete some mountain stages in the day because of lack of daylight - rode into October when days were too short. So split Alpes stages in two. At that time various articles on training confirmed that theory, including one in Cycling Plus. However, I firmly believe you have to get the mileage in. See my blog and comments on website. I should be interested to hear from others on this one.
Cheers keep spinning folks.

welton

Third week of training finishes tomorrow. The first week went well, only to be followed by a cold/bug in week two and hence only 180 kms ridden that week. The weather has been cooler this week, more like the UK and conducive to some good road work. Some 12 hours in the saddle so far with 290 kms ridden this week - plan to do another 70kms tomorrow. No major problems so far other than NECK ACHE after the first 40/50 kms. My riding position remains the same and this occurs on both the Focus and the Cannondale. All bike measurements appear to be OK. The same thing occurred training for my 2006 Tour ride, and gradually got better as the mileage added and increased.
I am doing neck excercises morning and night. I am sure this is a problem dealt with on the forum, but I should be glad to hear from anyone who can offer advice or recommend anything to deal with it.
Don't forget the regular blog at www.charitytours.org reporting on my training programme.

welton

Week 4 training over tomorrow and all going well, except I am still having a problem with my neck muscles. Apart from the obvious side and up/down stretching is there anything else I should be doing? It's a real pain, no pun intended, as it distracts me from other issues.
Training blog update tomorrow on website, and latest news.

stonehouse

Perhaps the strain is coming from your shoulders or upper back. I have to stretch my back every time I ride to ensure that I keep enough flexibility, otherwise I also get a neck pain.

It might be an idea to raise your handlebars a tad (10mm), see if that helps.

Best of luck for the ride though, not an easy challenge for sure....

welton

stonehouse ~ Thanks for the suggestions - I think that you may be right about the pain possibly coming from the shoulders and I will try some additional back stretching.

Regarding spacers/handlebars, this may be worth a try. Although my bike setups are the same for both bikes and have been OK since 2006. I had thought about this whilst out riding as of course when 'sitting up' the pain is eased.

Thanks again.

vorsprung

Some long distance riders have problems with their neck

I only have when I've used a bike that doesn't fit properly

There are exercises which target the neck. Wearing a lightweight helmet is supposed to help.

Worse case you can get Shermer's Neck

welton

Thanks Jamie - Do you have a scource for neck exercises please?

I have had bike set up checked and we think it is OK, and I do wear a lightweight helmet.

Yesterday was fine for about 90kms in 32C temps, but then the last 20kms or so, it really got painful. It seems like a form of cramp and with some neck stretching etc does ease.

Following you on Twitter, you may like to follow me @robcharitybike

welton

Phew - thank goodness it's my easy week (every 4th), the temperature today has reached 40C. The end of the fifth week's scheduled programme now completed and facts and figures are on my website blog.
I think the neck is gradually improving and thankfully no other problem has shown up. I certainly do not want to suffer from Shermer's Neck ref. above by vorsprung.

welton

Some interesting work with my heart rate monitor this week. I tried to keep all road work in zone 3 (118 - 129 BPM) but only managed one 100+ kms ride at 126 BPM. All the other rides were in zone 4 (129 - 140 BPM) which is often described as 'mean intensity of most road races'. Albeit the average was 132 BPM, so at the lower end of this zone. Max was only reached on a few climbs. I cannot see that this would mean slight over training as I feel OK in both mind and body. Other views would nevertheless be appreciated.

The neck aches are decreasing - partly by excercise and also embrocation kindly supplied by a new sponsor Sportique.

Details to week 7 in my training blog on the website.

Please download my FREE TOUR POSTER (PDF format) and display wherever possible. This will help raise awareness and funds for The Prostate Cancer Charity. Prostate cancer is the most common form of cancer in men.

Vive le Tour

welton

Well only four weeks to go until the start in the Vendée at Passage du Gois. Training has been fine and kept to schedule and regular blog reports are at http://www.charitytours.org A rest day today and week 12 programme starts tomorrow.
I have spent a great deal of time working on the relationship between heart rate and cadence. Despite it still not feeling natural, I have adopted a higher target cadence of 95, and this has seen a drop in average heart rate into mainly zone3/4 road work. I realise this is in the intensive band but my average is only just on the higher end of zone 3 which develops aerobic capacity and endurance. Also, I am not reaching my absolute maximum on most climbs now, so that should be a positive especially as recorded times show either no change or slight improvement.
No serious aches and pains encountered, although I still get the odd neck pain, if I forget to change riding position or neglect the occasional neck stretching.
Until last week all my riding since late spring has been on my Cannondale with a Fizik Arione saddle. Whilst giving the bike an overhaul, (realised after a long wet ride of 145kms that my Dura Ace chain was worn out), I have been using the Focus with a Selle Italia Filante saddle. This is the bike/saddle I rode on my 2006 Tour and it was quite OK.
However, I have been getting quite uncomfortable and looking at the saddle it is showing some signs of wear. When do modern saddles wear out? The old leather ones got better with age.
News items and blog updates on my website

welton

It was my 70th birthday last week and in common with all the world news - it was not a good week.

However, with the advice of training at lower intensity and improving cadence, I seem to be managing fitness far better than previously. Suffice to say that on a 115kms run on Monday, I improved on my previous best for the route by just over 5mins, without any fatigue and with a bike that started playing up 60kms out.

The more 'relaxed' riding has also alleviated the neck problems suffered earlier.

I will post the latest blog on my website by tommorow - you will see what sort of week it was. The clue INDEXING.

welton

Last week proved a better one for training despite temperatures being above 30C in the shade for most of the daytime. Longest ride of 154.93kms to watch a stage of the Tour du Limousin. This is about the maximum distance I train to for this type of challenge.
Yesterday, I managed a 28.02kph average for the first 50kms of a 100kms ride and until I was passed by a much younger rider felt good. I did manage to draft him 'til he turned off my route. When I arrived home the temperature in the shade was 33C, so not too bad.
The importance of fluids showed to the fore this week, with the problem of water warming up very quickly. Worth a 'pit stop' for a coke fix and fresh water, when you can find a village.
I reached my target 65kgs this week, quite easy with all the constant 'dripping', especially on climbs.
Last weeks blog is now on my website - questions/comments welcome

welton

The relative importance of regular blood tests was proved this week. I had been feeling more tired than expected after training rides despite some improved times over regular routes. I expected my PSA readings to be a little high and slight swelling is being caused by the intensity of cycling. This is being monitored by our doctor. However, what did transpire is that I have a minor viral infection, and as a precaution before starting the 3471kms solo ride I am undergoing a 10 day course of anti biotics.

This has meant a delay in starting the challenge so training has to be eased slightly. The start of the ride will be 18 September and all details are on my website.

I note in this forum mention of weight loss and how it can vary quite considerably. In my own experience I find that understandably I loose much more on very hot days (over 30C), and this of course backs up my point about the importance of fluid intake. There have been rides where I have lost in the region of 1kg during a ride. The important factor though is readings taken over a period of time and this in turn shows a degree of fitness.

I would recommend reference to Rebecca Ramsey who covers this and many other training matters on her excellent website - details on my sponsors page.

I will enter a final training report before we start the "tour" and in the meantime please keep up to date by viewing our blog and news items on site.

welton

All the training now 'under my belt' which is on its lowest notch. I have managed to loose about 5 kgs during the scheduled training programme and hit my target of 65 kgs for the start on Monday.

Fitness seems to be also on target, with lower heart rate readings for applied rides and better times on regular courses than even in 2006 when I was only 65yrs. All the initial aches and pains in training are now gone and apart from the obvious discomforts of endurance riding all, I think, is OK.

The proof will no doubt show itself over the next 4 weeks and 3471 kms, particularly in the Pyrenees and Alpes.

One point to consider is that I have been training for much of the time at temps over 30C, and with a much cooler forecast and the mountains will notice quite a difference. The importance of adequate clothing will be paramount.

We plan to complete a daily blog on my website, so please follow my progress. You can also follow me on Twitter at http://twitter.com/robcharitybike

Remember this is all for charity and all donations to the causes, however small would be so welcome.

Keep spinning folks.

Rigga

Best of luck mate i'll keep an eye on your progress

welton

Hi folks. Now back at home and need to de-train. No major problems encountered during the ride other than a knee pain from which I recovered quite quickly by massage and taking it a bit easier for a couple of days.

In the end I only had one day not riding due to the shortened schedule and the need to be back home for personal reasons. This may have contributed to the knee problem.

I will now ride every other day and include one longer ride each week (about 100kms). This worked for me in 2006 and I carried this on to a normal riding pattern for some 10 weeks.

I should welcome any advice on this from others experiences as I know of one case were a guy was quite ill after a long endurance ride through not easing down properly.

Have not met my target for fundraising for The Prostate Cancer Charity yet, so please help by a small donation to www.justgiving.com/robinscharitytourdefrance

Thanks.

welton

It's been ideal weather until today to de-train but unfortunately I have not kept to my appointed schedule due to impending house move, and Sandra recovering from a 'chute' which was not her fault. This has not caused too many problems other than 'tired' legs and a dull ache, similar to that I experienced in younger years after cross country running. Otherwise, no knee pains, neck aches or saddle problems so will just press on. On hearing that Cav has now started training for next season, (when did he stop this year), I think that I shall try to keep at a higher level of winter training than that practised over the last couple of years. It's all too easy to look outside and think b..... it, I'll wait 'till tomorrow!
A full report of the 2011 Charity Tour de France plus a photo album is now u/l on our website.
Keep spinning.