An Amateurs guide to completing a long cycle ride.
Created | Updated Nov 26, 2010
Introduction
Cycle a stage of the Tour de France (120miles over the mountains) to raise money for charity. This is called L'etape, this literally means a stage in French, it takes place every year covering a stage of the tour de France. It takes place about a week before the professionals do the same stage. There are about 8000 people who do it each year. All the roads are closed and it is a very good atmosphere.
If you can not gain entry into this event, spaces are limited, try another one in your own country. They are called Audax events. This originally comes from the Latin meaning brave, daring or audacious. A more appropriate definition comes from the Italian meaning all day. In terms of intensity and endurance comparing cycling and running is about 4:1. So a comparable cycling distance to running a marathon is about 100 miles.
It is much harder than the popular rides over in this country (UK), for instance the London to Brighton ride. The reasons it is more difficult are: it is significantly longer, generally a lot hotter, hillier and you have to complete the course in a set time.
Tips for successfully completing an event such as this.
Peripheral Bike Equipment
Equip your bike with a speedometer - then you know what pace you are traveling at it is easier to keep it up. In an event such as this it is imperative to be able to maintain a minimum speed.
Pump and puncture repair kit are essential. Take time to practice taking a wheel off and repairing a puncture.
Heart Rate Monitor
Use a heart rate monitor - this allows you to work at your optimum work rate. This also means that you learn not to work out at unsustainable effort levels. At a rough guide your maximum heart rate is 220 minus age. The sustainable work out you can keep up is about 70 % - 80% of this. This range is called aerobic workout. When you move up to 90% heart rate this is anaerobic. This is where the body can not produce as much oxygen to cater for the body’s needs. Put simply if you workout in the anaerobic zone then you will not be able to sustain this for long. Pace yourself!
Clip in Pedals
Use clip in shoes and pedals - but practice getting your feet in and out on a very quiet road. Clip in pedals attach your foot via your shoe to the pedal - this is the next step to toe clips. By using clip in pedals it means that you are pulling up the pedals not just pushing down. It is essential you practice taking your feet out - this is done by twisting your feet.
Lose Weight
Lose weight - each pound you can lose helps you greatly when climbing mountains. Losing pounds will go in hand in hand with training. Although it is important to eat with your training but still eat sensibly. Cut out sugars such as fizzy drinks and sweets. These apart from increasing calorie intake cause a peak followed by a dip in energy levels. You want smooth energy levels for endurance events.
Nutrition
Don't try to kid yourself that you can easily cope with just water to drink - get used to drinking sports drinks they will help your energy levels greatly. Energy levels mean that you can sustain a good level of effort. With just drinking water for 10 hours when you are burning up at least 8000 calories is dangerous for your body.
Train with someone else
Get a training partner - makes it much easier to go for rides - more motivation. Much easier to train with someone than alone. This way when you do not go out you feel you are letting someone else down. It is also company when doing a longer ride.
Training in the winter
Buy a turbo trainer - indoor rollers enable you to keep you legs cycling fit even in the cold, dark, wet winter. If it is icy or raining the last thing you want to do is taking your bike out but if you can do it in the comfort of your own home then this much better. You can even watch the television while you are doing it. Indoor rollers are a mechanism which you fasten your back wheel into to simulate riding on the roads. Your back has rollers against it - so with a lot of use it will wear your tyre down.
Miles and more miles
Keep clocking up miles - indoor, outdoors, with someone or alone there is no substitute for putting in the miles. To do this sort of ride you should be doing at least 100 miles a week. This can be say 60 miles commuting a week and a 40 – 60 mile ride most weekends.
Cool down
Cool down - especially after longer rides make sure you stretch your back and legs. Stretching should take at least 5 minutes Sit in a cold bath for 5 minutes - this sends the signal to your body that you are cold so it then sends more blood around therefore replenishing the aching muscles with more oxygen.
Setting a goal
Set yourself a goal and do it for charity - once you have asked people to sponsor you it is much harder to back out. This will make you feel doubly proud at the end - completing the ride and raising money to help others. If you did it just for yourself you might easily find an excuse not to go. But, when you have asked lots of people to sponsor you - you will not want to lose face backing out or let down the charity.
What to Wear
Definitely Practical over Looks and fashion. Although bright lycra is always in fashion in cycling.
Helmet is often compulsory. Do not go for the cheapest these usually do not protect properly and do not have good ventolation.
Padded shorts for both men and women these help you to not get so sore. At the very least shorts trousers that allow you to spin your legs freely. If you wear long trousers remember to wear cycle clips to stop them catching in the chain.
Padded gloves protect your hands if you fall off and absorb many vibrations so taking pressure off your back.
Your shirt - wicking material is best as it takes the sweat away from your skin. Cycle tops are made with pockets in the back to store tools or food.
Shoes - ideally the clip in sort mentioned above. If not careful with laces that get caught in the chain.
Enjoy!
For most people it will be the experience of a lifetime so relish it.
