26 Mile Great Cycle

[Technical Dogsbody]

I have (hastily) signed up to the Great Cycle, and need to start training, for the race I will be expected to do 26 miles in under 2 hrs...

I went out last night, for the first time this year, and managed to do 7.11 miles in 41 minutes!

I could have gone further, but it was getting late, and I didn't want to do myself an injury on the first night (though I am a bit saddle sore today).

Here is the Endmondo Link: http://www.endomondo.com/workouts/186774828/2554621

Obviously I need to speed up somewhat and with that I will in theory be able manage bigger distances of an evening. Where I am training also has a lot more hills than the actual race, which will be fairly flat and on closed roads!

I am just looking for some tips really, gear usage, tyres, managing hills, training plans, etc, etc.

Any suggestions / support will be greatly appreciated.

 

[Rickshaw Phil]

What tyres are you currently using? From your initial thread I understand your bike to be a 29er mountain bike, in which case fitting a more road biased tyre would help it roll a bit easier and faster.

29er bikes use 622mm rims which are the same diameter as 700c wheels. A wider (say 35mm to 40mm width) 700c tyre should work fine on your current wheels.

Possibly something like this, or this which are fairly inexpensive. If wanting a bit more puncture protection you could try this or this.

Measuring the width of the rims (or they may have the size marked on them) would be a good idea to be certain which size would be best. Sheldon Brown's site has a useful page which explains tyre sizing and has a chart (towards the bottom of the page) that gives an idea of what width tyre works on what width rim.

I hope this helps.

 

[Technical Dogsbody]

Thanks Phil, I bought some clearance 700cx40 tyres from Clas Ohlson a few weeks ago, I just need to get some tubes. I was thinking about using my original Hutchinson Python NG 29x2.1" tyres to do most of my training, then move over to some 'easier' tyres closer to the time.

I think I am going to get some toe caps as well.

 

[SquareDaff]

If you're getting saddle sore after 7.1 miles then you might want to look at that area. Are you wearing normal bottoms or ones with an insert?

As for hills, training plans, gears etc.. Pick a gear you can spin easily. WIthout going fully into cadence and all that - if you spin the pedals more quickly - especially when going up hills - then it'll allow you to go further as your legs will get tired less quickly. Most people I've seen tend to spin around 60-75rpm naturally So try and increase this to around 75-90rpm - i.e. go slightly quicker than feels "normal". Don't be afraid to use all the rings on the front mech. That's what they're there for.

As for training plans - you know your target and how long you have to go. Set yourself a plan that will take you in manageable increments up to about 80% of your race distance. Aim for about 40-50% of your incremental target a couple of times in the week with a longer ride at the weekend up to that weeks target. Give yourself at least one rest day between each session.

That should get you there.

 

[Technical Dogsbody]

No I bought some padded shorts, I think it is just because I am out of 'practice'. I am sure it will soon disappear!

So I should be aiming for an lower gear, and increased cadence? I have always in the past gone with higher gears, resulting in a slower harder cadence. I very rarely leave the biggest ring on the front mech, as anything lower feels like a lot of work that doesn't get me very far...

53 days to go, so hopefully I should be able to get up to speed by then.

 

[Rob3rt]

If you are referring to the Great Manchester Cycle (or any other similar event) it is not a race.

I'd just advise riding your bike regularly! Should see you through!

 

[Technical Dogsbody]

Sorry, I know it isn't a 'race', is 'timed ride' better?

 

[Rob3rt]

Whatever really, it was more for the benefit of people replying than yourself, just so people know what you are talking about.

Just ride more and consult some online guides for getting your saddle heigh etc "right".

 

[Technical Dogsbody]

Thanks... I think!

I think I have everything set up right, Evans did all that when I bought it, and again when I got it serviced.

 

[HLaB]

Once your body has accustomed to the ride, I'd go gor narrower slicker tyres (28mm or 32mm is probably the limit of your current rims) and you'll speed up easilly. As to gears pedal in the ones that feel best to you, too low and you'll spin your legs out, too high and it'll be a grind. I doubt you need any specific treining plan just get out there and ride

 

[Nigelnaturist]

Cadence hope this helps, this is a summary of my last 4 weeks riding and cadence.

As you can tell I am not very fast, but shows a lower gear spinning a little faster which is easier to do results in a slight increase in speed, this by no means is conclusive.
I have had a different set up (gear ratio's) since yesterday, i will see over the nest few rides if it has helped

 

[MaxInc]

53 days to go, so hopefully I should be able to get up to speed by then.

Not sure how difficult the track is but 26 miles seems very doable with 6 weeks of training, especially since you managed a 7 mile trip as a startup. In a couple of weeks a lot will change as your body will begin waking up, including saddle comfort, power output etc. Just get out with every opportunity and have fun.

 

[Technical Dogsbody]

Once your body has accustomed to the ride, I'd go gor narrower slicker tyres (28mm or 32mm is probably the limit of your current rims) and you'll speed up easilly. As to gears pedal in the ones that feel best to you, too low and you'll spin your legs out, too high and it'll be a grind. I doubt you need any specific treining plan just get out there and ride

Will the 40 semi-slicks I bought not make much difference to the Hutchinson Python NG 29x2.1" I have now?

I will price up some 32mm!

Thanks for the positive feedback!

 

[MaxInc]

Will the 40 semi-slicks I bought not make much difference to the Hutchinson Python NG 29x2.1" I have now?

If it's a road circuit, slicks will be a bit faster, although it will be difficult for you to gauge the exact amount since your fitness will be improving with every day of training, especially in the first few weeks.

I went to road tyres on the MTB and I improved by about 1 minute for a 5 mile circuit. Two weeks later I put the old tyres back and I'm faster now than I was on the road tyres. It's all very dynamic when you starting out.

 

[HLaB]

Will the 40 semi-slicks I bought not make much difference to the Hutchinson Python NG 29x2.1" I have now?

I will price up some 32mm!

Thanks for the positive feedback!

They'll make a bit of a difference but I doubt a significant; generally the narrower/ slicker you go (if its an on road/ light path route) the faster/ easier you'll go but go too narrow and your butt/ body isn't up for it and you aren't comfortable the slower you'll go. Good Luck