Training advice

[Spibblo]

I'm looking for some training advice, even just a link to a tried and tested website would be great.

Specifically it's for Touring with a loaded bike. To be able to sustain 60+ miles a day for approx one week.

I did a coast to coast ride last summer with my brother in law (Whitehaven to Tynemouth)
Had a great time and want to do more this year.
I did it on a rigid steel mountain bike with fat road slicks and big heap luggage.
I found that after about 40 miles tiredness would set in, although we continued on for another 20 miles it was hard work. The hills and weight of luggage were killers.
We averaged 11 mph which I don't think is too bad considering the terrain, bikes used and of course combined weight of bike, luggage and my 14.5 stone bulk.
So really some advice to improve stamina/endurance. I want to train but I want to train in the right way.
I have a Road bike now, a turbo trainer and a basic cycle computer.
Thanks in advance,
Spibbs

 

[Iwasgoodonce]

Mmmm, not I can help too much but until someone more knowledgable rocks up I will wade in! I was training for an end to end attempt a couple of years ago and was aiming for 60-70 miles a day on a converted mountain bike carrying all my stuff. I started out with a base fitness level of 'rubbish' and for ages I didn't even use the mountain bike.

I used a road bike but had a rule of not using the big ring. Instead I used a small gear and just kept it turning at around 70-90 rpm. Distances were by necessity quite modest!

In time (I was unemployed then so could ride every other day) I increased milage to around 25 miles again all in the small ring.

Fitter now and a stone or so lighter I would throw in the occasional 50 miler but still no big gears. Average speeds were up to around 18-19mph. I just kept going adding new routes to avoid boredom and also did shopping on the bike choosing shopf further away. This got me re-used to the bike I would be using and saved money!

Eventually I did a 3 day tour with full kit at 70 miles a day and felt crap on day 2 but best on day 3.

I beleive I could have done it if I hadn't got a job. Getting weight off (unless you are 6'6") and gradually increasing distance and gear size would be my recommendation.

 

[Spibblo]

Mmmm, not I can help too much but until someone more knowledgable rocks up I will wade in! I was training for an end to end attempt a couple of years ago and was aiming for 60-70 miles a day on a converted mountain bike carrying all my stuff. I started out with a base fitness level of 'rubbish' and for ages I didn't even use the mountain bike.

I used a road bike but had a rule of not using the big ring. Instead I used a small gear and just kept it turning at around 70-90 rpm. Distances were by necessity quite modest!

In time (I was unemployed then so could ride every other day) I increased milage to around 25 miles again all in the small ring.

Fitter now and a stone or so lighter I would throw in the occasional 50 miler but still no big gears. Average speeds were up to around 18-19mph. I just kept going adding new routes to avoid boredom and also did shopping on the bike choosing shopf further away. This got me re-used to the bike I would be using and saved money!

Eventually I did a 3 day tour with full kit at 70 miles a day and felt crap on day 2 but best on day 3.

I beleive I could have done it if I hadn't got a job. Getting weight off (unless you are 6'6") and gradually increasing distance and gear size would be my recommendation.

Thanks for your reply. Sounds like you did well. I've read that you need to establish a base fitness, starting easy and not adding more than 10 percent each week for 6 months, like you did. I've made a start though it's dark when I get home from work so I jump on the turbo trainer...must get a tv for the garage.

 

[VanhireBoys]

Comfort is vital... Our bodies are very adaptable so if a bike position is wrong then your body compensates for this...! You will get all sorts of pain and aches as the miles pile on... Get someone who knows a bit to help get you fitted properly.. My settings were wrong for years ! I got one of the club lads with a bike fit jig to get my proper settings .. A big difference in comfort and power... !

Get your bike position sorted straight away

Keep hydrated and fed... This is vital .... I use 2 750ml bottles for long distance.. One has High 5 Zero (2tabs) the other has carbohydrate in it... I also have a goody bag mounted behind the handlebar stem.. I love Fig Rolls and Turkish Delight.. I would usually eat 3 Fig Rolls an hour but then that depends on how hard the pace is...! Im a diabetic so I have to pay particular attention !

Build the milage slowly.. Dont go out and do 80miles as you will get a sickener and it will put you off going out again

What you are building on is your stamina.... Sounds a fab idea.. ID love to do sommit like that ...!

 

[Woz]

First, a little disclaimer - I'm no sort of pro or health freak or loaded tourer type, but somehow I'm more suited to endurance (longest +200 Km 60% road and 40% light off road last year riding alone, and BITD 380 Km in one road group ride) I will offer this.

Long distance is really all about "sitting on a bike" for a great length of time. Since you are doing this for fun, it's not really about going fast or getting past the post first. Be more concerned with how long you can physically sit on the bike regardless if it's 11 MPH or 11.8 MPH or hilly or flat. As mentioned comfort and position is paramount. Count hours in your training rather distance and speed (I know that sounds really silly in an age of computers and what not).

I'm a bit old school and still believe in a few hours in winter on very low gears on a SS. Seems to help a lot.

If you are getting tired after 40 miles, consider to eat and drink at regular time intervals; say every 30 mins or so. It's normal to have low patches too, but they do pass with some more blood suger usually along with thoughts of putting an hammer in your bike and spending more cash on the damn thing.

Perhaps a difficult one is your ability to recover for the next day; beer, eating like a pig and lots of sleep does it for me - but you may have found other routines to help.

Finally strip off what weight you can (bike and load wise I mean). Take what you want and half it. Consider sharing tools, pumps, spare tyres etc. with your cycling buddy and have that piece of plastic credit card for the emergancy only. Invest in modern lightweight clothing that can also pack down very compact. Ensure you've got the right gears - a smaller big ring would probably be in order.

Good luck and sounds really cool!