mamil preparing for an event

webboo

The op isn’t going to get a good base of miles in less than 10 weeks.

drlodge

I'm a MAMIL and pretty good at long rides, but if I was doing the FW I'd want to be in top condition just to get round it.

My advice is this: do as much training as you can to get in the best shape you can, focus on distance and not pace. Ride the FW but forget a time, just enjoy the ride with the objective of finishing it. You'll know after a couple of hours how you're feeling and can up the pace a bit if you feel up to it.

Bordersroadie

Forget the gym, just go out and ride as may hills as you can.

Simplest and possibly best training plan is hilly ride/rest day/hilly ride/rest day etc, gaining in distance as you go. But make the hills hurt if you want to gain fitness/strength. Or do the equivalent on the turbo trainer if outside riding is impossible.

The Fred is hard alright (MUCH moreso in bad weather) but I'd say it's doable from what you say if you stay healthy and focused and commit to training for 10 weeks.

Good luck!

jollygiant

Supermurph09 wrote:

Have you always been 100KG? Appreciate you are 6"6 but if you've been riding 6 years doing a 150 miles per week it's surprising you are at that weight if as you say you eat healthily.

I dip down to about 97 mid season which is 15 stone with a 32-34 inch waist. When I started cycling I was 20 stone.
I think you would be hard pushed to get any lighter than 97, maybe 95 but I only eat about 2,500 calories a day and I should eat 4,000 for how active I am.
I have a body fat content of 14% so thats not to bad.

How much do you think I should weigh?

mamil314

So GP, quite predictably, shone light down the throat, listened to the back and and chest with a stetoscope and said to proceed with training if i feel OK. To stop me complaining about achy chest i was given a weak steroid inhaler to help lungs recover from earlier viral infection. So, Supermurph09, good thing i am not a cyclist, because i would be cheating one!

I am not a cyclist, i just happen to like riding bicycles and use them for commuting. I will soon be 40 and lycra frequents my wardrobe, so, by definition, i am a mamil. I am aware that some people, for some reason, view it as a dejoratory term, but i don't mind. If i see an overweight bloke on a bike, i do not sneer or jeer, i cheer (mentally). They are out there, spinning, while their counterparts can be found in the pub or on the couch. Let's get along eh?

I want to thank for everyone's thoughts, both folks advising caution and those kindling my yolo drive. I will proceed with training for now and stop if it becomes obvious that harm is coming my way. I am novice at training and might be biting more than i can chew with FW, but, still, it seems overkill to hire a coach to train for a slow sportive event. Or is it? I am not sure i could distinguish a proper coach from someone who just finished an online course or some such.

Alex_Simmons/RST

mamil314 wrote:

None. Partially, this is why i am a bit desperate for an advice, otherwise i would just ride as much as i can and yolo turn up to the event, like i used to;

mamil314 wrote:

I am novice at training and might be biting more than i can chew with FW, but, still, it seems overkill to hire a coach to train for a slow sportive event. Or is it? I am not sure i could distinguish a proper coach from someone who just finished an online course or some such.

If you are desperate to seek advice, getting it from someone qualified to do so is usually a good idea. On a public forum you'll get a random range of information and advice.

You may not need a coach but you need some sound advice and perhaps a plan that's customised to suit your specific needs and situation.

Some thoughts on the topic here:
http://www.cyclingweekly.com/fitness/wh ... oach-23201

mamil314

Very interesting information, thanks. I am glad i posted here. It seems that i misjudged how big a difference is between asking for advice on sprocket compatibility vs health.

svetty

Is this a wind-up?

Tiesetrotter

This is a very well structured plan, 12 weeks but even so:
https://www.britishcycling.org.uk/knowl ... -Builder-0

mike1-2

My advice? Go for it with the opinion that it’s a hard day out. Forget targeting under 8 hours and just try to get round in the allowed time limit which is 12 hours. Enjoy the lakes and pace yourself.

mamil314

Tomorrow i am on the last day of 6 week 'Beginner FTP builder' program. Missed a couple of 'foundation' days after 2nd week due to flu symptoms, but otherwise feels like i am getting used to spinning on the turbo and there's slight improvement. Now, I have time to cram in a 4 weeks of 'Prudential Ride London Prep' before the event. It looks much harder than previous training, having some tempo intervals with sprints replacing rest periods! There is another workout, '4 week FTP booster', which would also slot in time wise, but has less work at slower RPM.

I wonder if i should retest for FTP before starting. I know it would be difficult even if i trained on my initial FTP and my jaw fell when i plugged in 20W higher numbers (which is where i might or might not be now).

Might have to get a fan, too, lest i drown the training room.

MiddleRinger

Unless your training room is the woodshed out in -2 degree winter weather, you need a fan.

Retest your FTP before you start the next training block. Enjoy! :twisted:

milemuncher1

mamil314 wrote:

None. Partially, this is why i am a bit desperate for an advice, otherwise i would just ride as much as i can and yolo turn up to the event, like i used to;
I am pretty determined to go, even if doc is 50/50. I guess, advice i am after is whether there is any point in pushing those 10 weeks harder than befit a beginner like me. Well gutted to have left it to so late, but it is what it is.

Did a 'foundation' run today - 10 min warmup, 30 min @70%, 10 min warmdown. Tomorrow - intervals.
Can i go to gym and work on glutes/hams/core on a rest day?

The FW is at the ‘hard for the U.K.’ end of the spectrum, but as long as you follow a training plan, diligently, there’s no reason you shouldn’t be able to do it, as long as you get a thumbs up from the medical professionals. As far as gearing is concerned, personally I’d go for an 11-32 cassette, and stick with the 50-34 compact Chainset. If you pay for a decent bike fit, it would be money well spent.

mamil314

Had the longer Zwift FTP test instead of last training session on Thursday. It was quite a perplexing affair. I'd decided to start with 230W. My legs did not feel particularly painful and HR barely reached 175bpm (was in 190s for extended period, with 198bpm max, during my first FTP test six weeks ago which turned out to be 193W), but it did not seem sustainable to ramp it up the last 10 or 5 minutes and only could hold 250-ies in the last minute. Perhaps i just failed to push myself hard enough.

So new FTP is 225W. The Zwift 4 week Prudential Ride London Prep workout i am about to start looks difficult with new numbers.

mamil314

FInished another 4 week Zwift training block with 2 weeks to go before the Fred Whitton event. I will repeat week 3 (the hardest one) from last block and then taper on the last week.
I would like, however, to squeeze in an FTP test before the event, because i am curious. Is it OK to do it in the last/taper week, say on Tuesday (FW on Sunday), or do it now and then the training week?

I run the longer FTP test of these two:
https://whatsonzwift.com/workouts/ftp-tests

keef66

Are you doing all your preparation for the Fred Whitton on a turbo / Zwift?? I may be wrong, but I'd have thought that some actual outdoor riding, climbing some steep hills repeatedly, doing a few day long rides, preferably in bad weather and getting the hang of eating and drinking might be a better preparation.

Or is this as previously suggested, a wind-up?

mamil314

Training is on turbo following zwift workouts. I do 1 longer ride every weekend, yesterday had 4:30 hour ride with 1160m climbed. In the past i've done a few 200km rides in a day with 2km climb, so have some clue to eating.

I am, actually, now more worried about lack of descending skills than climbing ability.

keef66

That sounds like you're better prepared than I feared.

I'm not sure descending skill comes into it, just don't go any faster than you're comfortable with, and make plenty of allowance for the occasional idiot / pothole / patch of gravel. Use your brakes sensibly / intermittently to give your rims and forearms a rest.

Better to get round slowly than crash on a descent.

I may give the course a go myself later in the year. I'll choose a weekday during term time for quieter roads, wait for a decent weather forecast for better photos, and take my time. (And a light bike with a triple chainset and the biggest cassette I can fit )

milemuncher1

When you squeeze a ball, your key gripping muscles are one extensor -- the digitorum -- and four flexors -- the digit minima brevis, pollicis longus, digitorum superficialis and digitorum profundus. You also depend on three intrinsic muscles, the adductor pollicis, interossei and lumbricals, which are small muscles in your hand. There are four stages to a grip, which begins by using your intrinsic hand muscles and extensor muscles to open your fingers. While the second stage requires that your fingers and thumb close in and mold to the ball's shape, the third stage involves the application of force to squeeze the ball. The final stage is to release the ball, which uses the same muscles used to open your hand.

This is pretty much the same mechanism used to brake, on a bike. Getting endurance in these gripping muscles is vital, or you may find yourself not being able to stop very well, after a steep descent.

imposter2.0

Milemuncher1 wrote:

When you squeeze a ball, your key gripping muscles are one extensor -- the digitorum -- and four flexors -- the digit minima brevis, pollicis longus, digitorum superficialis and digitorum profundus. You also depend on three intrinsic muscles, the adductor pollicis, interossei and lumbricals, which are small muscles in your hand. There are four stages to a grip, which begins by using your intrinsic hand muscles and extensor muscles to open your fingers. While the second stage requires that your fingers and thumb close in and mold to the ball's shape, the third stage involves the application of force to squeeze the ball. The final stage is to release the ball, which uses the same muscles used to open your hand.

This is pretty much the same mechanism used to brake, on a bike. Getting endurance in these gripping muscles is vital, or you may find yourself not being able to stop very well, after a steep descent.

What a load of blather - are you paid by the word or something? The phrase you are looking for is 'arm pump' - and unless you are descending in the alps, it's not going to happen.

mamil314

Blessed be hydraulic brakes on my caad, then! I plan to use them a lot, since it will be like 4km of descdending on wet, unknown roads.

I am feeling flu-ish after Sunday ride, so, i guess, this rules out the FTP test before last training week. It would seem i will be going in with a conservative baseline to follow, which is not necessarily a bad thing.

milemuncher1

Imposter wrote:

What a load of blather

I’m sorry if my in depth understanding of the subject is more than you can handle

Imposter wrote:

The phrase you are looking for is 'arm pump'

If you’re a bit ‘hard of understanding’ that phrase might cut it I suppose.

Imposter wrote:

and unless you are descending in the alps, it's not going to happen.

Or Derbyshire.


https://www.independent.co.uk/news/uk/h ... html%3famp

imposter2.0

So now you're a physiologist too? Your wiki/copy & paste skills are certainly on point, you utter Walt. A detailed description of how the human hand works is completely meaningless on this thread. And how on earth is that link to the Independent story even remotely relevant?

sloppyschleckonds

mamil314 wrote:

I am feeling flu-ish after Sunday ride, so, i guess, this rules out the FTP test before last training week. It would seem i will be going in with a conservative baseline to follow, which is not necessarily a bad thing.

What training plans are you following that suggest a FTP test 2 weeks before an event?

mamil314

@Imposter, 'arm pump' is a very concise and punchy summary, thanks! I do not mind the longer version either, i probably already spend too much time on Wikipedia marvelling at how stuff works!

@SloppySchleckonds, that was my own bright idea, because after another 4 week turbo block i fancy myself another 15W stronger (beginners gains!), but i could be wrong.
https://whatsonzwift.com/workouts/4wk-prl-prep

I am getting a power meter for pacing purposes, but might sell it after with the whole shebang. I am not convinced i am getting much healthier with endurance training and weight loss and, very importantly, my face is wrinklier
Or, i might be amazed by scenery at the Lakes and crave for more. We shall see.

imposter2.0

mamil314 wrote:

@Imposter, 'arm pump' is a very concise and punchy summary, thanks! I do not mind the longer version either, i probably already spend too much time on Wikipedia marvelling at how stuff works!

Arm pump is a common and widely acknowledged (if not widely understood) phenomenon, particularly with downhill MTBers and MXers.

To be fair to milemuncher, I'm sure he has extensive experience of using his handgrip on a regular basis...

sloppyschleckonds

mamil314 wrote:

@Imposter, 'arm pump' is a very concise and punchy summary, thanks! I do not mind the longer version either, i probably already spend too much time on Wikipedia marvelling at how stuff works!

@SloppySchleckonds, that was my own bright idea, because after another 4 week turbo block i fancy myself another 15W stronger (beginners gains!), but i could be wrong.
https://whatsonzwift.com/workouts/4wk-prl-prep

I am getting a power meter for pacing purposes, but might sell it after with the whole shebang. I am not convinced i am getting much healthier with endurance training and weight loss and, very importantly, my face is wrinklier
Or, i might be amazed by scenery at the Lakes and crave for more. We shall see.

I'd drop the FTP test
How much time have you cycled outside this year?

arturo_belano

mamil314 wrote:

Training is on turbo following zwift workouts. I do 1 longer ride every weekend, yesterday had 4:30 hour ride with 1160m climbed. In the past i've done a few 200km rides in a day with 2km climb, so have some clue to eating.

I am, actually, now more worried about lack of descending skills than climbing ability.

I was worried about the descents last year which was my first Fred but actually found them fine and a lot of fun - rode them all on sight and felt in control. Don't overthink it and don't push things too hard - it's crazy to take risks on the bends just to gain 30 secs at the bottom. Think there are some rider notes on the website which you can peruse just so you're aware of features on the main descents.
The one to be aware of is Honister - that is really steep from the off and you want to be on the brakes here and control your speed. Once the gradient eases you can open things up, but there's an S-bend over a bridge that is apparently a bit of a black spot. I think folk must open the taps after the initial controlled descent and it can catch you out.

Hardknott is also very steep down and it feels like you're heavy on the brakes - it didn't feel dangerous to me, though, as the bends are fairly tight so there's no temptation to build up speed. You'd have to be trying to show your arse to crash here really.

keef66

Imposter wrote:

Arm pump is a common and widely acknowledged (if not widely understood) phenomenon, particularly with downhill MTBers and MXers.

To be fair to milemuncher, I'm sure he has extensive experience of using his handgrip on a regular basis...

milemuncher1

Imposter wrote:

mamil314 wrote:

@Imposter, 'arm pump' is a very concise and punchy summary, thanks! I do not mind the longer version either, i probably already spend too much time on Wikipedia marvelling at how stuff works!

Arm pump is a common and widely acknowledged (if not widely understood) phenomenon, particularly with downhill MTBers and MXers.

To be fair to milemuncher, I'm sure he has extensive experience of using his handgrip on a regular basis...

‘Arm pump’ is more a term associated with the sorts of effects experienced by motorcycle / Moto X racers, not someone on a treader. I would tell anyone riding a treader, complaining of ‘arm pump’ to get a grip, but that might exacerbate the problem.