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My longest ride yet(7 posts)

My longest ride yettwowheelMarc
Aug 18, 2003 6:02 AM
As a fairly new rider (bought my bike a month ago tomorrow) I haven't done any really long rides yet. I figured this weekend was a good opportunity I had to go to a b=day party at my cousin's house so I rode from West Orange, NJ to Phillipsburg - about 57 miles. I knew the first half of the ride would be hilly, didnt realize the second half would be hilly too so I got my ass kicked! but i made it. At about the 30 mile mark I hit this road called Schooly mountain road. There's a reason there's a "mountain" in the name of the road, it was really steep and just seemed to keep going, my legs were already fried so I wound up walking the bike for portions of the hill. Then I romptly got passed by a guy riding up this hill at a pace I couldn;t dream of with fresh legs, it was quite impresive. I would love to find a nice flat ride, just something that I can spin on for a few hours, unfortunately I probably have to go to another state - here in jersey its just up and down these medium sized hills. Well At least I got stronger, right? I did this on saturday, my legs still feel tired, when should I do my next ride? is today ok? or should I wait a day or so?

Thanks,
Good JobTWD
Aug 18, 2003 9:10 AM
57 miles of hills is pretty darn good if you have only been riding a month.

As far as when you should ride again, if you're feeling cooked from a long/hard ride, a recovery ride the next day will do wonders for your legs. Find a nice flat ride that you can do in an hour or less, and go out and spin easily. Keep your heart rate really low (low enough to carry on a conversation without feeling winded at all). Use it as an opportunity to work on your spinning. Try keeping it in the small chainring for the whole ride to force you to ride easier and spin faster.

A good recovery ride like this will do wonders for your legs. It cleans out all of the lactic acid and alleviates any soreness and tight muscles. Then, the day after your recovery ride, you'll be ready to go out hard again.

I have found this to be a pretty good training routine. Ride really hard one day, recovery ride the next, then repeat. You stay fresh and avoid burnout. A lot of riders starting out (not to mention a good portion of people who have been riding for years) get stuck in a rut of just going out and riding the same moderately hard pace mile after mile, day after day. You'll eventually hit a plateau, and stop improving.

Oh, and one other thing, on longer rides you need to be methodical about eating and drinking enough.
Excellent advice to give to a newbieTWD!velocity
Aug 18, 2003 9:24 AM
Your advice is a wonderful example of this site at its best!
Good JobtwowheelMarc
Aug 18, 2003 9:51 AM
Thanks TWD,

I was pretty cooked yesterday and I didn't ride, perhaps I should have, I guess I will go for that easy spin today. I have a computer with cadence and find I am most comfortable spinning betwen 90-100 rpm. Should I spin even higher for a recovery ride.

Also, any suggestions on hill training? I Ride a double in the front and sometimes i just can't push the gearing, I get wiped. I'd like to build the strength so that I don't need the small front - big rear combo just to struggle up hills.

The hills around here are of I imagine is moderate steepness and length , I am not sure of the grade, but a lot of the hills are 1/2 mile to 1 and 1/2 miles long. and a lot fo shorter ones too. I live on a "mountain", its not huge but if I find the right road I can get a good calf stretch just standing facing up hill (I try to avoid those for now, maybe try them when i get stronger.)

All advice is welcomed and appreciated.
Keep your cadence lower than normal on a recovery ridevelocity
Aug 18, 2003 12:01 PM
Culled from Chris Carmichael's THE ULTIMATE RIDE:

If you hit hills, keep your cadence and heart rate lower than normal -- stay in a light gear to keep resistance low. The key to recovery rides is to ride just long enough to engage the active recovery process, but not long or intensely enough to induce training stress.

1. Intensity: 65 to 75 percent of average heart rate.
2. Volume: 30 to 120 minutes, depending on your level of development.
3. Frequency: At least once a week...
4. Terrain: Flat.
5. Pedal cadence: 75 to 85 rpm.
Keep your cadence lower than normal on a recovery ridetwowheelMarc
Aug 18, 2003 2:12 PM
Thanks Velocity, I guess I should buy that book huh?
good book yeahvelocity
Aug 19, 2003 4:15 AM
Also suggest checking out Joe Friel's Cyclist's Training Bible. And, if you haven't already, you might want to sign up with roadbikerider.com -- it's free and they send a weekly e-mail with lots of useful info. They also offer a free e-book roadie primer.

Good luck! Sounds like you've gotten off to a great start!