What should I work on?

crescent

Just returned from my second club run. Around 50-55 miles at an average of around 16-17 mph. Really enjoyed them both and felt fairly comfortable for the main part but noticed in the last ten miles or so I was really struggling up any kind of incline at all, sore legs and lungs!! I cycle most days, anywhere between 15-20 miles and try and squeeze a longer 50 mile run in about once a week (recently as part of a club) . I guess it is just down to general fatigue but I wondered what I should concentrate on to try and improve this. On the longer runs I eat a bowl of porridge and a couple of slices of toast about an hour or so before setting off and drink a SIS energy drink the evening before. There is usually a cafe stop about halfway and I'll have a coffee and slice of cake or the like. I only drink water during the ride and normally get through about 2 x 750ml bottles, sipping when I feel my mouth is dry or just before and just after a climb. Is it simply a case of getting the miles in or am I not eating enough or too much?

jgsi

...on your pedalling and worrying less about what you are eating and drinking.
It aint a case of running out of energy is it?
[ Pedal Faster inc.]

crescent

JGSI wrote:

...on your pedalling and worrying less about what you are eating and drinking.
It aint a case of running out of energy is it?
[ Pedal Faster inc.]

Thanks for the reply and point taken. I have tried various combinations of eating more/less and had pretty much eliminated it. Very frustrating though, feel as if I am flying on the flat but any kind of hill at all around the 45 mile mark and I'm struggling. Back on the flat and I'm fine again and feel as if I finish the ride quite strongly in the end.
Possibly over analysing it, may just get the miles in and MTFU.

Cheers

Southgate

On the face of it, the average speed seems quite fast, but it's hard to be certain without knowing the route. It could be you just need to improve your fitness. I would work on putting the miles in and getting used to being in the saddle for extended periods of time. It might also be worth evaluating your hill climbing technique. Are you perhaps grinding a big gear instead of spinning? An experienced club member should be happy to offer your some guidance here, if required.

On the nutrition: Try this and see if it makes a difference. Eat a high carb dinner the night before riding. Pasta is perfect. Avoid alcohol the day before, it's dehydrating. Drink a pint of water as soon as you get up, then pee just before you get on your bike. Carry on eating your usual breakfast, but maybe also eat an egg to get a bit of protein in you. Take one bottle of water with an electrolyte tablet and put an energy drink in the second. Eat something about one hour into the ride, e.g. an energy bar or a banana. Continue to enjoy what you usually eat at the cafe stop. About 15 miles from home, have a caffeinated energy gel, or if you don't like caffeine, a normal one.

Good luck.

Alex_Simmons/RST

Crescent wrote:

I guess it is just down to general fatigue but I wondered what I should concentrate on to try and improve this.

Training to improve fitness (the power you can sustain for durations of 5 minutes to several hours) and reducing any excess body weight are the most important things you can do.

Outsider art by Loan

Crescent wrote:

JGSI wrote:

...on your pedalling and worrying less about what you are eating and drinking.
It aint a case of running out of energy is it?
[ Pedal Faster inc.]

Very frustrating though, feel as if I am flying on the flat but any kind of hill at all around the 45 mile mark and I'm struggling. Back on the flat and I'm fine again

Cheers

Naturally, if you're sitting on wheels.

cyco2

Crescent.....sore lungs ????? explain because this is not usual.

bahzob

At the moment you are just riding a bike. If you want to get better then you need to start training.

Difference is that training is focused both in terms of objectives and the content of rides. There are a million and one different ways but all follow same general principles.

Check out here or google for examples but one simple way to start is divide your 15-20 mile rides one of 2 types:
- Divide into 2 long sections with a 5 min or so rest stretch in between. Time yourself for each section and go out every time with objective of equaling or beating those time.
- Divide into 5-6 sections each around 1-2 miles, with sections of rest in between. Ride each section as hard as possible (keep a record of PBs you manage for each if possible) resting then doing next section, again as hard as possible.

As for eating/drinking. At the volume/length of rides you are doing at the moment you don't need to do anything other than follow a normal diet. Certainly shouldn't eat extra unless you are already pretty lean.

crescent

Thanks for the responses, some really considered advice there, very much appreciated.

It does sound as though I am not undereating although I may try a couple of Southgate's suggestions.

Sore lungs? I just meant that my legs were sore and I was also breathing heavily and experiencing the 'burning' from aerobic exertion as opposed to just legs or just breathing. I do understand though that this is normal and is probably just down to needing to work on my fitness overall. I do consider myself fairly fit for my age(45) but always room for improvement. Being fit for your age and being fit are quite different I suppose.

Sitting on wheels? No more than anyone else, take my turn on the front etc and certainly wasn't clinging on for dear life at the back. When we split up at the end of the ride I have a few miles to do on my own and again I felt comfortable enough maintaining a reasonable average speed.

Good point about the difference between riding and training, will definitely look into those suggestions.

Thanks again for taking the time to read and reply. Food for thought - although I'm not sure I need anything else to eat

dw300

You've completed 2 club runs, but how many miles have you cycled this year?

crescent

I would estimate between 1500 - 1800 since March. I work offshore so I'm away for 2 out of 5 weeks and have to make do with turbo or exercise bike, neither of which floats my boat particularly. That works out at roughly 15 weeks of cycling, 100 miles a week in spring, 150 miles a week in summer - very rough estimate.

whojanicanackerov

Your Turbo trainer and a structured plan combined with hard work could deliver all the goods you need.
Have you got a heart rate monitor? you could use one to good effect.
Or try Trainer road their is a thread in the training section check it out
If your serious and can comment to consistent training then it`s well worth it.