Prepping for a ride!
hello all!
I havent posted in awhile. I have been out enjoying my new body. Cutting to the point. I have started biking. I love it but I have only been doing no more then 30miles in one ride. Now I have been invited to ride in a couple of century(100mile)rides this year. Talking and getting information about getting training to ride that long I have heard something's. but I wanted to get expert information from qualified people who have gone thru wls. Any information to guide me would be much appreciated
First What type of Bike do you have?
Hydration, Electrolytes, Nutrition will need to become serious aspects of your training. While doing long rides I live by my watch. I have timers set to tell me when to drink and take on nutrition I have timers set to tell me when to take electrolytes. If you are a heavy sweater it is easy for your electrolytes to become out of wack quickly. I do UCan Hydration & S!Caps currently but am looking at moving into Base Salts this season. For Nutrition I utilize the Generation UCan as it is a Starch based product and if you ride at the right intensity you can get more out of it. Last Year I did a 70 mile training ride on under 600 Calories. I did 2 packs 1hr prior to my ride, 1.5 packs at 20 miles and 1.5 packs 50 miles. You can add in foods but the premise of UCan is to not utilize sugar sources as it defeats using the UCan.
Training you will want to focus on HR Zones if you don't have an HRM I would say get one. YOU want to stay at a Z2-lowZ3 for endurance. Ride as much as you can and don't let terrain surprise you if you know there are hills then ride hills. My mid week rides are all 1 hour and focused around increasing my endurance and power output. If you can't ride outside all the time then get a Trainer and ride inside or do spin. I find that spin and trainer rides actually allow me to focus on my form and output and not just focus on the road. f you have a Trainer and a speed Cadence sensor you can use TrainerRoad.com.
Focus on the engine and you will do fine.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
The key to remember when doing endurance activities is that what works for one doesn't work for another. I would recommend you Get the Books by Bob Seebohar on Metabolic Efficiency Training.
The main 2 camps of fueling in endurance are Sugar vs FAT. MET focuses on Fat as fuel which is whyknowing and understaing your HR zones is important.
You ride with Cycle Shoes and Clip in?
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
