Mullered

[chris-s]

After getting my bike at the beginning of August and then being off it for the last three weeks due to virus/cold/chest infection, I was desperate to get back on it yesterday. So feeling reasonable I joined the local club riders on an 'easy/intermediate' ride around 40miles. Considering most of the other riders would be the best part of 15 to 20 years my senior and they average around 10mph I thought that would be ok. Well, it wasn't the distance that got me it was the hills, it was by far the toughest ride I've been on yet, not helped by a wrong turn that was 2.5 miles up hill, tho the return leg was a tad quicker. I didn't feel to bad tho since the hills got everyone and I didn't suffer anymore than anyone else, I'm definitely over my chest infection! Towards the end, at around the 42 mile mark I ran into a horrible climb and had to admit defeat and get off an walk most of it The last six or so miles were a real struggle, every incline was a case of mind-over-matter, I'd never felt so drained, but am chuffed I did it, not sure 'enjoyed' is the right word just yet, but pleased with what I did.

I did just over 48 miles in total, I didn't have the energy to stretch it to 50, I'll have to save that one for another day. We stopped for lunch at around 18 miles (Heligan Gardens) and then a pot-of-tea at 40 miles (Trelissick Gardens), shortly before I split off on my own for home when I started suffering. I know I'm short on miles-in-the-legs and am getting over an illness, but, do you think an energy gel or something may have helped at this stage or not?



Chris

 

[Globalti]

Over those distances and that amount of climbing you definitely need some maltodextrin in your drink bottle to keep the energy levels topped up. I buy mine from SIS, go for the isotonic version as it contains salts to replace what you lose sweating: http://www.scienceinsport.com/product_info.php?productid=164

There are loads of maltodextrin-based energy drinks out there; SIS just happens to be local to me and I know a couple of their riders.

The only drawback is that the pure carbohydrate does make me fart a bit after a ride.

 

[Banjo]

If you had lunch and a tea stop I think its just the time off the bike plus your recent illness that has taken the top off your fitness level.

My experience after an illness was that it takes a long time to get back fully up to speed again.

It looks like a lumpy route as well. I think a 40 mile hilly route is harder than an 80 mile flattish route.

 

[lukesdad]

Nothing would have helped you IMO. It would be down to the aftermath of the infection your body has probably not fully recovered.

 

[the_mikey]

It takes some weeks to recover fully after illness, although you might feel fine after a week, your body may not be fully recovered. Keep riding, it helps, just don't expect to be able to do what you did before until you're fully recovered.

 

[chris-s]

Thanks for the replies guys. It definitely was a 'lumpy' route, the lumpiest I've done by a long shot (tho I've only been riding for a few weeks before begin struck down), but even the regular club riders found it to be at the tougher end of the spectrum. I'll check out those SIS products, the only supplement type of thing I used was a nuun tablet in my water.

Thanks again

Chris

 

[mooseracer]

Yep, definately 'lumpy' I know the area well as I come from Blackwater. Cup of tea at Trelissick must have been nice in the sunshine on Sunday. I had various problems that kept me off the bike during August and getting back on it this month I've found that it's my ability to go up hills that has suffered the most. Keep at it, you'll be fine.

 

[jimboalee]

After a few weeks off any type of exercise, the muscles shrink down due to inactivity.
No matter how much CHO you could have poured down your throat, it wouldn't have helped. What you had was 'Fatigue'.

Muscle fibres will only spark off a certain number of times, and yours sparked off to exhaustion and gave up.



What you need to do is recruit more muscle fibre bundles.

 

[jimboalee]

What you can do is take the 'Total ascent' off Bikehike and work out the average up gradient for the whole length of the ride. Go on PowerCalc.xls on the CTC website, enter your details, gradient numbers and reasonable speed you know you can ride up that gradient to get the Watts for the average up gradient.

Do the same for the down gradient and the level.

Add together the up Watts and level Watts, then subtract the down Watts.

Cross reference on the chart the resultant Watts vs the duration ( mins ) of the ride.

 

[chris-s]

Thanks Jimboalee. I tried your suggested calcs, not really sure how accurate my numbers were but put them in and put them on the graph and came up with this (tho I'm not sure what it all means, need to digest it a little more) ....



... spookily on the line!

I think they have a special on muscle fibre bundles in Tesco this week, 2 for 1 if I remember correctly

Cheers

Chris

 

[jimboalee]

Thanks Jimboalee. I tried your suggested calcs, not really sure how accurate my numbers were but put them in and put them on the graph and came up with this (tho I'm not sure what it all means, need to digest it a little more) ....

[attachment=871mage1.jpg]

... spookily on the line!

I think they have a special on muscle fibre bundles in Tesco this week, 2 for 1 if I remember correctly

Cheers

Chris

It means you would probably pass the fitness test for astronaut training. It also means you would have no problems getting round a 100 km Audax in 4 1/2 hours. An AAA ( Audax Altitude Award ) no-pointer 200 km would take you about 10 1/2 hours.