My name is John and I am looking for assistance with doing endurance training as i am doing a fund raising ride which will be covering a long distances over several  days.

I currently am doing 1 to 2 25 to 30k during the week and an average 60k on the weekend, I am looking for tips and on the road training as i can only get myself so far. I have been riding for nearly 2 yrs I am a 20 to 23kph average rider.

Any assistance would be greatly appreciated.Thanks 

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Hi paul i am looking at 100+per day for 3 days then a days rest going from here to Melborne. I am generally  home from work at about 4.30 except every 3rd week not till 6pm

Thanks Paul I plan on going early September and i am going via the corong and then cutting across from mt gambier straight as posible to geelong then up from there. I have a trainer, i was looking at utilising it more as weather over thenext couple of months is not conducive to getting out on the road as much. 

The spreadsheet would be a good idea so i can set some visible tagets if you wouldn't mind setting something up for me that would be great a more exact date for departure is 13th or 14 September.

I have the mental fortitude to do what it takes but as i have not done anything as far as this before the i am lacking in the knowledge to what needs to be done to achieve it. I did the ride to conquer cancer the other yr which was 200k over 2 days

Is it possible for you to commute John, to get some more miles in the legs?  I do about 250k per week which wouldn't be possible if I wasn't commuting which gives me 2 hours on the bike each day.  The other tip would be make sure the 60k on the weekend isn't on the flat - do as many hills as possible.  You don't need to pick super steep ones, just long with a decent gradient.  Norton summit road is great for this if you live close, but there are hills within close reach almost everywhere in Adelaide.  When I'm leading up to a longer ride I throw in some detours from my normal commute and take in some harder slopes.  I find this easier to do in the summer with longer daylight hours - May and June suck for doing that.  Good luck - pushing yourself will pay off.

Hi Richard i live south of adelaide  so all my rides include hills of different  gradients. Comuting to work i am a little unsure about mainly due to trafic and i am about 35k from work and i start at 7am. I am not adverse to getting out more after i get home.

Still something worth considering.  For me it means I can maintain a good fitness base without costing any time.  I live North East so I can't offer any route advice.  Is train in & ride out an option for you?  My basic advice is the more regular time on the bike the better & hills much better than flat.

Hi Dave. I live down south and ride regularly throught mclaren vale and willunga  area and i am also a member of the SSRC its just with such a long ride i am looking for gained knowledge from others as to how to proceed rthe best and safest way sure i can go out and belt out 100k days but without the proper prep and build up i would be looking at causing an injury somewhere along the line.

Give me the award for stating the bleeding obvious, but just ride as far as you can as often as you can as hard as you can - a constant sustained effort without going into the red (or at least not very often, or for very long).

Don't sweat it, it's not a race, all you have to do is get to the end each day. And before Harley chimes in - buy yourself a powermeter (not), and some chamois cream (definitely)!

sounds like a plan for sure..

my 2 cents worth..  power meters are great.. but HRM's alot more affordable... and for your training its like easytiger says above..its all about you getting used to riding at a HR suitable for you without cooking yourself. you are not planning on racing the distance so a cheaper HRM is a good indicator for you.

Commuting is good, most of the year I commute to work, but your commute depends on alot of variables.  If you want consistent training at this time of year you could look to getting a decent indoor trainer for your bike and just put in an hour a day for like tues/wed/thurs...then do the 100's on the bike Sat/Sun.

 That way no matter what the weather during the week - you can still keep in top form for your weekend efforts.

Also....Get a BIKE FIT.. I used to go thru alot of the chamois cream before my bike fit, now
I hardly ever use the stuff as my contact points don't suffer the same grief they used to. 

 

Thanks coppo I have looked at power meters  and i don't think they are for me as i can't  justify the expense or the benifit, i have a garmin edge 500 that has a heart monitor and a trainer as well and I had a bike fit from elbows akimbo. I have been planning this ride for a long while now I posted on here as i didn't feel i was progressing as well as i hoped so I needed to get some extra advice as to training options.

"can't justify the benefit". What is the point of riding then if you don't want benefits? haha.

Its like going to the gym and not knowing what you are lifting but your goal is to get stronger. "Im just gonna measure my heart rate on the bench press and how many reps I do. How much weight am I lifting? Nah, doesnt benefit me to know that, I want to get stronger though, any tips?" xD

Problem with HR as it shows the person how they are responding VS what they are actually doing.

Using HR for cycling is like using HR for lifting weights. Its old school technology that doesnt show any gains really. I can have caffeine and my HR spikes 14-16 beats higher for the same given wattage. Or I can eat too much fat and my HR will not go up or I can be super duper fit and my HR will not go up even though my wattage is around 6w/kg.

I did this 200k ride around BKK yesterday and just rode to wattage as the roads here are so fast av speed means nothing and the intense humidity will alter HR values but power is power and always the default setting the rider must use if they want to pace against or see improvements or overtraining symptoms instantly.

I caught 3 riders each riding 15000$ bikes. Pinarello F8's and the latest Cipollini. They looked lean and fit. But when I rode away from them (they were swapping off turns to try and catch me back) at 45kph but only 220w I knew they were pretty green. Or maybe they were trying a low carb diet for the day and had no power haha.

https://app.strava.com/activities/295268389

I see more expensive bikes here in BKK than I do in Sydney. Its incredible the money new riders are dropping. One guy had a Cippolini with flat pedals even. They love it!

In 1999 I rode Happy Valley to Regency Park every weekday for the school year. I had no other transport option. 

Fenders are good for winter. Crud Road Racers are my pick.

Get a power meter and ride 1-3w/kg. These are the sort of rides I do when I pace with wattage.

https://app.strava.com/activities/265673136/overview

Average speed means nothing. Forget about using that stat. There are so many variables that affect it. I can do rides averaging 60kph or rides averaging 8kph and the 8kph ride will be WAY harder. Average wattage is best if you want something average to follow. You will average 1-3w/kg on your trip so if you train that, then you will be able to replicate that. Too easy.

Consume 1g of carbs per kg of bodyweight per hour when on the bike and aim for around 10g of carbs per kg per day total if you want to really boost red blood cell and heart function. Also immune system runs on sugar so important during stressful events to keep sugar intake sufficient.

I guarantee if you can ride 60km solo around the hills then you could ride a 200km ride with me on the flat if you kept carbing up each hour and drinking enough water that you were peeing clear every 2-3hours.

I had a guy do a climb yesterday. His first ever ride up a hill longer than 2 minutes. It was a 35 minute climb and I ran along side him. The climb is so steep that even the local riders skip it but he got up there with not much fuss because I held him back at the start and helped him set a proper pace but running along side or in front. 

In 2 weeks I have girls riding up all the steep climbs in Radelaide even some of the A grade riders have never done or never would due to how much they fear them. Yet these noob girls do REPEATS of these climbs as they have proper gearing (compact) and have power meter numbers to follow. 

My gf does 2-3 laps up Woodlands Way in sneakers on a mountain bike that is too big for her even but I know SASI/AIS riders who would not do that climb cos they lack guidance on proper cadence and power pacing. 

100% if you can ride for 2 hours then you can ride for 8+ in a day. Power meter, cadence, carbs and water and adventure mindset.

Also mark your seat height, cleat angle so if anything moves, you can reset it to default set up. Any good shop should do this before your bike leaves the store if they take bike fit seriously. 

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