posted Apr 12, 2008

Training for the LEJOG Brevet de Randonneurs Multiples ( Land’s End to John O’Groats in seven days ), I spent a lot of time through the winter on the bike machine at the gym riding at 250 – 300 watts sessions of nine minutes at 250 W and 1 minute at 300 W.
When the weather improved, I did some hill work in Snowdonia. Llangollen Tourist office to the Ponderosa Café in less than an hour. Back down and back up again, followed by a gentle ride back to the train at Shrewsbury.
Audax’s Castleton Classic (200 km) up into the Derbyshire Peaks.
A hire bike round San Francisco, across the Golden Gate bridge and up and down from Marin to Sonoma.
Back in England, Audax’s Cotswold Expedition and Solihull Rando (peak district again).
Now on the exercise bike, I was pumping 275 W with excursions up to 330-350W on full brake.

First day on E2E was 144 miles through Cornwall and Devon. OK. Second day was Somerset, Gloucestershire, Worcestershire, Warwickshire and West Midlands – EASY.

add comment | complain about this comment

posted Apr 13, 2008

"As to getting leaner I wish I could. I usually ride at 90-95 rpm but still no significant weight loss. Should I crank it up a bit more?"

Get a heart rate monitor, they're available for £25 now. Do as much riding as you can in a low intensity zone - probably around 120 beats per minute. You'll feel like you're riding too slow, but you'll be converting body fat into glycogen.

Do some muscle building exercise as well. It takes more calories to maintain muscle mass than most other body tissues. Something ridiculous, like 7 times more. This is why lean people seem to be able to eat loads without gaining weight. And cycling muscles (quads, hams and gluts) are the biggest ones in your body, so cyclists benefit twice over.

add comment | complain about this comment

posted Apr 16, 2008

Howdee. Long climbs... I live in Northumberland and think it is right up there with the best road riding in the country so give it a go if you can. Not only are there fairly long climbs but the roads are exceptionally quiet (therefore safer). They are also very open due to the nature of the moorland vegatation = good vision for flooring it downhill. Oh, and it's very scenic. I often ride over to the Lakes via Hartside pass and take in another couple of fairly big lumps on the way. On this route I push it as hard as I can over three successive big climbs (well, big by English standards). I try not to spin (even though it's my natural inclination on longer climbs) but push a slightly too big gear. I feel this style of riding once or twice a week has really helped my strength and in particular my climbing. This added resistance also simulates the effort of a steeper climb when there are none around! I ride in big hills when I can (just had 10 days in southern Spain) and felt perfectly prepared as a result; I was comfortable on 10 mile+ climbs. Basically, I have just started to reap the climbing benefits of really pushing a heavy gear in training even when it feels slow. Not exactly scientific but hope this helps.

add comment | complain about this comment

posted Apr 16, 2008

was good enough for a certain G.Obree ...

add comment | complain about this comment

posted Apr 16, 2008

I think Francesco Moser (great road-man and previous hour record holder) also used the "high gear up a hill" technique to gain strength.

Just remember this is for training - on the day you need to gear down to conserve energy!

add comment | complain about this comment

posted Apr 16, 2008

First of all Good Luck.
Have you thought of entering the Etape Du Dales as a training run. http://www.etapedudales.co.uk/ Entries are full, but I'm sure for a BBC report you could get in! 110miles of some of the best hills the Yorkshire Dales can throw at you. And all for charity.

add comment | complain about this comment

posted Apr 18, 2008

I rode the Tourmalet 6 years ago in the etape. You do not want to go up steep hills as the Tourmalet is not steep, it's just very long. A bit like Mordor. You'll feel like you're riding 23 miles with the back brake on. Just take it steady and keep drinking and eating. For training I live in South Wales. North of Bridgend/Port Talbot, there's a long climb through Afan Park from sea level to the top of a mountain. The top is called the Bwlch, you can then pop down into Treorchy and over the top of the next mountain called the Rhigos to Hirwaun, then over the top of the next hill into Brecon. Do a U turn and come back and Bingo you've ridden about 50-60 miles and climbed 3000m with no flat at all. Works for me and I'm doing La Marmotte this year - 5000m of climbing up Alpe d'Huez.

add comment | complain about this comment

posted Apr 19, 2008

When will they ever learn? I wonder if the boyos asking the questions ever take notice of the advice given. Your recommendation of the route over the Bwlch y afan is exactly the same as mine a week earlier on page two! I used this route when an aspiring young semi-pro in the 50s and later when training Brit and Canadian Team members in the 70s. For Tourmalet afficionados the Bwlch even hacs the double heavy hairpin at the top- Wielrenner

add comment | complain about this comment