few more Qs - blotchy, speed and pre morning eat/drink

[gillelive]

still classing myself as new so a few more questions if anyone can help, one a bit daft but any advice is always helpful....

blotchy torso - I have been mostly using the bike for my work commute a 20 mile round trip, I find that when I get to work or home my torso is all blotchy...! have I got some strange disease or am I overheating in my cycle gear? I usually wear i. merino base layer, long sleeve cycle top and hi-v lightweight cycle jacket or ii. long sleeve cycle top, thin fleece and hi-v lightweight cycle jacket. We don't need to worry about my bottom half or my head. Overall, I feel comfortable on the ride and the blotches disappear after a shower and short rest.

aver speed - my average speed is coming out at 13-15mph on my work commute, 10 miles each way - dependant on weather. It usually takes me 40 mins each way. This may be a stupid question but over this distance and terrain is it possible to get up to an aver of about 18mph or at some point do you just plateau out and no matter what you do you will be unlikely to make the aver jump. On some longer distances and nicer roads I can get a better aver. I know there are a lot of factors involved but I am thinking too much about it and starting to confuse myself - I know I can just pedal faster but them my legs just burn out and I am knackered for the rest of the ride. (My ride is a Spec Crosstrail)

morning eat/drink - this could be related to my aver speed. Each morning I leave about 6.45, at that time of the morning I don't feel like eating so I tend to just get up, glass of water, gear on, bike out and go. Shave and shower etc when I get to work. My question is, is this advisable or should I be eating before the ride or at least drinking more or maybe drinking something more than just a glass of water - does my body/muscles need help? I think my legs (and the rest of my body) need a boost. The body has only just woken up and then jumped on a bike and cycled 10 miles.

If it helps I tend to ride on Mon, Thurs, Fri for work and a run out on a Sun. I rest the other days.

 

[Adasta]

morning eat/drink - this could be related to my aver speed. Each morning I leave about 6.45, at that time of the morning I don't feel like eating so I tend to just get up, glass of water, gear on, bike out and go. Shave and shower etc when I get to work. My question is, is this advisable or should I be eating before the ride or at least drinking more or maybe drinking something more than just a glass of water - does my body/muscles need help? I think my legs (and the rest of my body) need a boost. The body has only just woken up and then jumped on a bike and cycled 10 miles.

If you've been feeling tired then you should definitely try and get some carbs into your body before you ride. 45 mins is quite a long time for any sustained activity and your body has already been running without "fuel" for about 8 hours, albeit in a rather more relaxed state!

Porridge, Weetabix, Muesli etc. are great sources of complex carbohydrates and are quite easy to jam into your mouth in 5-10 mins even if you don't feel like eating. It might also be a good idea to add in a banana to the mix to give you a nice boost of potassium.

The complex carbs in these foods will be broken down by your body at a much slower rate than a simple carbohydrate. A simple carbohydrate - something like refined sugar - will cause an insulin spike and will be "burnt off" rather quickly; the sustained breakdown of the comple carbs will give your body a much steadier "boost" of energy.

I'm going to leave it up to the experience cycling bods to give you advice on gear, etc.!

 

[oliglynn]

I ride a 14 mile round trip and ride in in the mornings on just a glass of water and if feeling a bit tired on waking up, some juice too for a bit of sugary energy. I don't like to eat pre-morning ride as I tend to feel sick if I do, and when I get to work I shower and have a granola bar and banana for breakfast.
I'd say 18mph average over 10 miles on a mountain bike would be pushing it a bit, just go at a comfortable pace and try and increase it gradually, it's no good killing your legs on a regular commute! I rarely average 18 while commuting on my road bike. You're on a mountain bike, right? You don't mention here, but do you ride only on roads or take it off-road some of the way? If only on roads, can you lock out your suspension and do you ride on semi-slicks pumped up hard? Barring changing to a road bike, these kind of factors will have more effect on average speed than killing yourself trying to burn it all the way, then flagging afterwards!

 

[Hicky]

I tend to get a little blotchy, I wouldnt worry about it if it goes quickley.....could be waching powder not rinsed fully from clothes(could be anything!)

As for speed, not knowing what the route is like it could be a decent speed......try the upgrades mentioned ref: tyres.
Oh burning your legs out.....you have a choice either pedal fast (ie spinning in an easy gear) or harder (grinding in a small rear cog).....or give it time and get your legs used to the cycle of required exersize(ie punishment/recover) then pile the pressure on for improvements.

As for eating, for 45 mins most people should be able to push that out ignoring limits of individual mental strength....as long as you eat sensible soon after you get to work there shouldnt be a problem(as long as you arent dehydrated pre ride!).

 

[GrumpyGregry]

I find good hydration before my commute (13 miles/1 hour of chillaxed riding in the country) to be more important than eating

 

[Rob3rt]

Dont worry about any of the above.

But if you really care, yes you could get your average speed to up to 18 mph from your current speed, it may require structured training, and more importantly lucky timing when hitting the lights etc, tbh I wouldnt advise treating a commute like a time trial, it just invites poor judgement and wrecklessness. If you want to record fast average speeds do a time trial, or hit the track.

 

[GrasB]

still classing myself as new so a few more questions if anyone can help, one a bit daft but any advice is always helpful....

blotchy torso - I have been mostly using the bike for my work commute a 20 mile round trip, I find that when I get to work or home my torso is all blotchy...! have I got some strange disease or am I overheating in my cycle gear? I usually wear i. merino base layer, long sleeve cycle top and hi-v lightweight cycle jacket or ii. long sleeve cycle top, thin fleece and hi-v lightweight cycle jacket. We don't need to worry about my bottom half or my head. Overall, I feel comfortable on the ride and the blotches disappear after a shower and short rest.

Could be many things, I often get blotchy patches when it's cold, this is just where the patch of skin got a bit colder. Also if I pick up a used base layer when dressing in the morning I often get spots in odd places going home, it seems to be the salt from my sweat irritating the skin locally. If it goes away after a short time it's a short term reaction.

[/font]aver speed - my average speed is coming out at 13-15mph on my work commute, 10 miles each way - dependant on weather. It usually takes me 40 mins each way. This may be a stupid question but over this distance and terrain is it possible to get up to an aver of about 18mph or at some point do you just plateau out and no matter what you do you will be unlikely to make the aver jump. On some longer distances and nicer roads I can get a better aver. I know there are a lot of factors involved but I am thinking too much about it and starting to confuse myself - I know I can just pedal faster but them my legs just burn out and I am knackered for the rest of the ride. (My ride is a Spec Crosstrail)

The bike is a limitation but it should be possible to get average speeds above 15mph across town. That said predominantly urban commutes will be substantially slower than rural, once you start getting close to 18mph on urban commute then traffic flow & junctions really start to put a damper on increases in speed.

morning eat/drink - this could be related to my aver speed. Each morning I leave about 6.45, at that time of the morning I don't feel like eating so I tend to just get up, glass of water, gear on, bike out and go. Shave and shower etc when I get to work. My question is, is this advisable or should I be eating before the ride or at least drinking more or maybe drinking something more than just a glass of water - does my body/muscles need help? I think my legs (and the rest of my body) need a boost. The body has only just woken up and then jumped on a bike and cycled 10 miles.

As long as your basic nutrition & energy intake is sound this isn't a problem. You do a similar thing to me & I do 25 miles. I only have 250~300ml of fruit juice in the morning before going out on my commute & I don't hang about.

 

[cyberknight]

I would say try eating / drinking some juice before you go and see if it makes any difference,every body`s body is different and you might need a bit of a boost .
I tend to have a bowl of cereal or 2 pieces of toast but i do not fancy paying canteen prices when i get to work .

I agree with grasp on the speed as i used to use a subway 1 as a commuter and it was maybe 2 mph slower as an average on my rural commute , over 10 miles its not a lot but it all adds up


Blotches? i am afraid you have commuter rash and they only thing for it is to ride in a metal box and get fat

 

[gillelive]

thanks for the advice...

I am not on a mtb I am riding a crosstrail or hybrid if you want to call it that. It has front sus but this is always locked out for work commute. Tyres are slight knobbly at edge with slick centres and are 700s. Commute is not all road some rough path which does slow me down to about 10mph.

I am just trying to judge how I would fair on a longer ride with a group - could I keep up and I mean keep up and feel comfortable not having to go hell for leather. I seem to have reached a point where no matter what I do my speed and travel time has reached a plateua.

Legs are feeling it a bit today so will be taking it easier tonight on the way home.

Think I might take in a banana or porridge (me likes porridge just to lazy to make) before leaving for work and see how things go. I do think I need to take on more liquid, my wife is always saying I don't drink enough. I guess any level of dehydration will not help.


.... Just seen the last reply, I will continue with the rash, I am not worried I just thought it may be the way I was layering my tops and possibly overheating.

... I use my metal box 2 days a week but fat I am not - 5'11" and 12 stone, I think I need a bit more meat on my ass, not enough padding.

 

[Adasta]

Think I might take in a banana or porridge (me likes porridge just to lazy to make) before leaving for work and see how things go. I do think I need to take on more liquid, my wife is always saying I don't drink enough. I guess any level of dehydration will not help.

Just buy some regular, supermarket-brand oats. In the morning, grab about 3 or 4 handfuls of oats and throw them into a bowl. Add enough milk to cover the oats and microwave for a minute. I usually add a tablespoon of honey in for taste, then whack it on for another 30 secs.

It takes approx. 3 minutes to make. There is no excuse for skipping this easy breakfast!

P.S. I'm aware that you know how to make porridge, but I thought I would remind you that it's quick, easy and filling!

 

[gillelive]

Just buy some regular, supermarket-brand oats. In the morning, grab about 3 or 4 handfuls of oats and throw them into a bowl. Add enough milk to cover the oats and microwave for a minute. I usually add a tablespoon of honey in for taste, then whack it on for another 30 secs.

It takes approx. 3 minutes to make. There is no excuse for skipping this easy breakfast!

P.S. I'm aware that you know how to make porridge, but I thought I would remind you that it's quick, easy and filling!

cooking advice as well as bike advice, this forum just gets better and better, cheers bud

 

[Hicky]

I am just trying to judge how I would fair on a longer ride with a group - could I keep up and I mean keep up and feel comfortable not having to go hell for leather. I seem to have reached a point where no matter what I do my speed and travel time has reached a plateua.

Find someone to go out on a ride with as a comparison, the "organised rides" will pickup when the weather improves, where abouts in the NW are you?

 

[Adasta]

cooking advice as well as bike advice, this forum just gets better and better, cheers bud

No problem. I got tired of my stomach eating itself so started to look for quick breakfasts. If I have the time, I usually have eggs instead of porridge

 

[gbb]

thanks for the advice...

I am not on a mtb I am riding a crosstrail or hybrid if you want to call it that. It has front sus but this is always locked out for work commute. Tyres are slight knobbly at edge with slick centres and are 700s. Commute is not all road some rough path which does slow me down to about 10mph.

I am just trying to judge how I would fair on a longer ride with a group - could I keep up and I mean keep up and feel comfortable not having to go hell for leather. I seem to have reached a point where no matter what I do my speed and travel time has reached a plateua.

Legs are feeling it a bit today so will be taking it easier tonight on the way home.

Think I might take in a banana or porridge (me likes porridge just to lazy to make) before leaving for work and see how things go. I do think I need to take on more liquid, my wife is always saying I don't drink enough. I guess any level of dehydration will not help.


.... Just seen the last reply, I will continue with the rash, I am not worried I just thought it may be the way I was layering my tops and possibly overheating.

... I use my metal box 2 days a week but fat I am not - 5'11" and 12 stone, I think I need a bit more meat on my ass, not enough padding.

I found the same...riding for years, albeit shortish distance. i just couldnt get above 15 to 16 mph average. What i found was a superhuman effort is needed to up it to 18mph. I had to work very very hard at it, loved it at the time but TBF i'm 52 , started serious cycling relatively late (about 40) and can't be bothered with that workload anymore and settled back to about 16mph average.

But in simple terms, its hard slog that'll get you there, or maybe a proper regime.
Edited to say...i dont really go that fast in winter either, my muscles dont warm up. Its the summer when i can ride faster.

 

[Brad]

and settled back to about 16mph average.

But in simple terms, its hard slog that'll get you there, or maybe a proper regime.
Edited to say...i dont really go that fast in winter either, my muscles dont warm up. Its the summer when i can ride faster.

Is this the average speed that should be aimed for when commuting then?