Breaking a 40 mile wall

[Heisenberg71]

I have just finished four days of cycling totalling 550 miles, so c140 miles per day. My Garmin calculates a whole heap of ride data and stats, amongst them calories burned. It roughly works out at c428 calories per 10 miles, so a 40 miler is burning in the region of c1,712 calories. If you're only putting in c1,500 you're in deficit!

As others have said you should have a store of energy which will get you maybe 90 minutes, or maybe 20 miles. My maths would suggest on ride days you need to be putting in an extra 1000 calories to avoid a deficit. Remember even if you didn't cycle you would be burning more than 1500 a day.

On my recent adventure I simply couldn't put in 6000 a day. I got sick of eating flapjack, cakes, bananas, cereal bars etc. However remember you need to know the difference between 'fast carbs' and 'slow carbs'. Slow pre-ride, fast during the ride. I'm sure your new book will cover.

New bike, new book and plenty of fuel on board you will be good to go!

 

[MiK1138]

The other thing is that a lot of cycling is in the head ... the infamous "bail monkey" that has been quoted in one of my posts. Finding a way of keeping the monkey in his cage is part of the process.

+1 for this. Are you riding alone, if so try and find a buddy. having someone to chat to helps the miles go by. and should get you through the 40 mile wall

 

[steveindenmark]

There is a great long distance saying. "To go further, you have to slow down".

Its not a race, slow down.

 

[Synthetic]

Dogtrousers- I do have a nerdy streak in me and I thoroughly enjoy a good castle, so that's actually a very good idea. I like to explore little villages and as I live in Bournemouth there are plenty around. Some great cycling routes down towards swanage too! The problem I have is that I am really orienteering myself using my head and google maps to a certain extent as I can't find a way around some a roads, which makes planning a journey a little tricky at times. Could you suggest any sort of route planners that avoid them?

Touché steveindenmark.

I do cycle on my own, mainly because the people I have found myself cycling in the past with have been people trying to race me when all I have wanted to do is just ride. I guess I probably picked up some bad habits from these guys!

A quick update: I just went on a 32 mile ride (there or there abouts give or take a couple of miles) and I decided to stop after 30 minutes have a banana, keep hydrated and after an hour and 15 ate a sandwich. Wow. What a difference.

Now I'm not sure what to put this down to, my new bike, or eating properly, or just taking my time but oh my god my enthusiasm for cycling is back like a lightning strike! This is 32 miles on hilly, treacherous roads that I've never actually been able to complete on my hybrid. I only had to stop on one really steep bastard, but apart from that it was excellent. I mean I did absolutely rip down a few roads but it's hard to stop myself on this bike as it's very very fast and fun. I slowed down and dropped down a gear from the top to try and force myself to not just unload on the bike and I feel as if I could happily go for another ride now. My legs are tired, but my head is in a good space.

In fact I seemed to gain back a lot of energy about 30 miles into the ride, almost as if I was just starting again. I probably put that down to the sandwich?

Unfortunately I don't have time to blast about a bit more on the bike so I can't get much further today, however I am really looking forward to getting back on my bike rather than dreading tomorrow or whenever I do. Amazing.

I would usually eat the sandwich after I got back in, but I'm going to eat another sandwich now as well. I think on the days I ride my bike I will up my calorie intake to that of a normal human being.

I shall keep you all updated though! Thanks so much for all your amazing responses and help so far!!!

P.s the sorest thing at the moment seems to be my arse from the new saddle! Lol

 

[Broadside]

Good news!

I would advise to keep fuelling until 5 miles before you get off the bike, it is counterproductive to finish a ride starving because you will get off and then eat like a horse, which is not what you want to be doing....

 

[Firestorm]

Welcome, I posted something similar a few months back, however, I wasn't going anywhere near as fast.
I have found Fig rolls or those individual Sorreen malt loaf bars, ideal and I have to watch the card intake too.
Keep at it and you will soon blast through the wall. I posted for help because 25 miles was knackering me, within 2 months of the eating advice I am up to 46 and looking for a days riding next month.

 

[Kevin Alexander]

You are not eating enough!

You are probably already about 1,000 calories a day down on what you'd need to maintain your weight so you would be losing weight even without doing the cycling. The cycling probably burns off well over another 1,000 calories, maybe closer to 2,000 calories. That is too much of a deficit.

I would increase the daily intake by at least 500 calories on non-riding days, and maybe by 1,500 calories on days when you are riding 40 miles. You would still lose weight, but at a more sustainable rate, and you'd have enough energy reserves to do your longer rides.

(I would probably take in 4,000 calories on a day when I rode 100 miles, and I would still lose about a pound in weight.)

If he is saying 1200 calories I am guessing its from the myfitnesspal app

 

[Kajjal]

Good news!

I would advise to keep fuelling until 5 miles before you get off the bike, it is counterproductive to finish a ride starving because you will get off and then eat like a horse, which is not what you want to be doing....

This is useful advice, i am like ravenous food monster after any ride of about 4 hours or more. After five hours mountain biking i go for a nice fried breakfast

 

[alicat]

Good luck @Synthetic and keep us posted. It sounds like you are on the right lines.

As well as finding a useful cafe stop a good distance away you could catch a train to a stop about forty miles away and then you will do the distance. Build a cafe stop in half way back - it's unrealistic to cycle 40 miles without a stop. If I go more than 25 or so miles without a break, I just end up going slower and slower until my pace is slower than if I had just had the stop to start with.

 

[boydj]

Taking the odd day off and giving your body a chance to recover won't do you any harm now you've discovered the benefit of not going hard all the time.

 

[stalagmike]

Just on the drinks front - I read a book by an esteemed German running coach which recommended half water half apple juice. It's isotonic so would help to avoid cramps etc on a longer ride. I like haribo for an instant boost!