How soon to get back on again?

cerv52

First sportive of the year yesterday saw me pushing 69 miles. I can comfortably ride this distance normally and have done further with no problems. The first half went really well and probably the fastest I have ever ridden, but on the return leg it was a completely different story. Up to the 40 mile distance legs felt great and although the wind was in my face I was coping well. After that though the cold headwind picked up and my legs said no more. It has got to be the hardest ride I have ever completed. When I got back to the start line and had my brevet card and time marked off my legs were shot, I felt sick, could barely stand and was really suffering.

I ate enough during the route as per usual and drank 700ml water and also 750ml energy drink and even a gel to pick me up so I wasnt under nourished. The day before I had rested and head eaten well too.

My question is, I have another 70 miler booked in for this weekend with some pretty good hills in it, (its the Evans Rideit from Gatwick which is the first half of the King of the Downs sportive), should I go on my TT on Tuesday as normal or leave riding at all this week and let my legs repair themselves? I had thought about maybe a spin out on the actual bike on Wednesday. What are your thoughts as I dont want to over cook it this week in preperation for Sunday...

TakeTurns

You say you can comfortably push beyond 69 miles and have done before.

The real question is: when was the last time you actually did and how often you do so?

The reason why you suffered was because of your fitness. You did well up to 40miles - that's what you most likely ride up to on a regular basis.

If you want to do well at longer distance, you need to be doing 70mile+ at least once a week and throw in a 100mile+ a month.

Addressing your last question. Nobody can answer that for you, apart from yourself. We don't know how fit you are or how well your body recovers. Only you do.

ShutUpLegs

Passive recovery does me no good, I'd ride as normal and see how my legs feel.

cerv52

Every weekend I will ride between 60 and 80 miles with my local club, this does however include a tea/cake stop which although good for socialising I find it difficult to warm the legs up again after the stop.

I would say I am reasonably fit, not super human, I have a physical job which keeps me very active and when on the TT can keep a cadence of between 90 and 110 in a high gear for about an hour.

I think from what you are saying is my legs etc are good for up to say 40 miles at a full speed without stops but they need training for that effort level with greater distances. I have been wanting to ride 100 miles for ages as definatly reckon I can do it just at a more comfortable pace. What kind of speed should I be looking at for these longer distances?, average over the whole ride (4hrs 18min on Sunday) at the moment taking into consideration the hills I climb, (ditchling beacon and kidds hill etc) is about 16mph.

When looking at the Garmin on Sunday whilst pushing it in the first 40 miles on the flat sections I saw between 19 and 22 mph which I was really pleased with. It used to be way under this and nearer 15 mph over 6 months ago.

TakeTurns

cerv52 wrote:

Every weekend I will ride between 60 and 80 miles with my local club, this does however include a tea/cake stop which although good for socialising I find it difficult to warm the legs up again after the stop.

That's good. However, bare in mind that when you're in a bunch, you're putting in 30% less effort. Take the lead when possible.

cerv52 wrote:

I think from what you are saying is my legs etc are good for up to say 40 miles at a full speed without stops but they need training for that effort level with greater distances.

Yes.

cerv52 wrote:

I have been wanting to ride 100 miles for ages as definatly reckon I can do it just at a more comfortable pace. What kind of speed should I be looking at for these longer distances?, average over the whole ride (4hrs 18min on Sunday) at the moment taking into consideration the hills I climb, (ditchling beacon and kidds hill etc) is about 16mph.

You mentioned garmin, so I'm assuming you have a H/R monitor. For the 100miler, you should stick to Z2-Z3, especially if it's a solo ride. You can then build up towards doing Z3 100milers and then Z3-4.

I can't say how fast you should be going - because I don't know how fast you can maintain. But that doesn't matter so much anyway. Ride at a pace which you know you'll be able to maintain till the end. Once you've got the first one or two done, it's easy after that.

My first long distance solo ride was 105miles at Z3. By this time, I was 10 months into cycling. I went out to Brighton and back. Only a few hills and slight inclines. I averaged 19mph. I felt well after the ride, totally euphoric about the achievement - till the next day. I was an absolute shamble. I felt like I had to drag my legs everywhere. I couldn't concentrate at my lectures and my speech was incoherent. 2 days of rest, followed by a recovery ride I felt great and broke most of my PR's.