Sapper's Health thread thingie...

[lukesdad]

Take note of what Banjo and 515 say they live in the land of giants (hills that is). By the way lads new route to work, Via Pontyates cuts nearly 5 miles off the coast route but OMG it s hilly. The cycle path upto Tumble and then the Merlin route in reverse puts 5 on you wouldnt have thought that would you ?

 

[Sapper]

A larger cog on the rear cassette would allow you to spin at a faster cadence going uphill. For more speed downhill you need a smaller cog at the rear or a larger chainwheel at the front.

I changed my rear cassette from an 11 to 25 to an 11 to 28 ,the extra 3 teeth make a surprising amount of difference on a hill when your tired.

Good Luck from another old Sapper.

Thanks for this..

I am not a sapper, but am a serving member of the reserves, joined when I was 20!

Looking at the bike specs of the trek 1400 it seems likely the my rear cassette is a shimano HG50 12-25 (9 speed) cassette.

the bike is about to be serviced this month hopefully so might discuss the option of changing to a 11-28.

Adrian

 

[Sapper]

Well, today I cycled into work, third time this week after a rest day yesterday.

Normally on the commute I generally over take most cyclists other than the odd road bike enthusiast


But today on one hill, a mountain bike stormed past me, with tyres that would suit an army cross country truck.

I was embarrassed!

Yes I agree some (well most) of it is my lack of fitness but am also sure it is my technique as well...

Adrian

 

[Banjo]

Take note of what Banjo and 515 say they live in the land of giants (hills that is). By the way lads new route to work, Via Pontyates cuts nearly 5 miles off the coast route but OMG it s hilly. The cycle path upto Tumble and then the Merlin route in reverse puts 5 on you wouldnt have thought that would you ?

Pontyates road looks the shortest as the crow flies but with a few big ups and downs between Carmarthen and Llanelli.

Theres not many people do a sportive everytime they go to work :-) Does your time vary much from day to day?

 

[Banjo]

Well, today I cycled into work, third time this week after a rest day yesterday.

Normally on the commute I generally over take most cyclists other than the odd road bike enthusiast


But today on one hill, a mountain bike stormed past me, with tyres that would suit an army cross country truck.

I was embarrassed!

Yes I agree some (well most) of it is my lack of fitness but am also sure it is my technique as well...

Adrian

I never give much thought about being overtaken. The guy on the MTB could have been a national champion for all you know or he had just robbed a post office at the bottom of the hill :-)

 

[Sapper]

I never give much thought about being overtaken. The guy on the MTB could have been a national champion for all you know or he had just robbed a post office at the bottom of the hill :-)

Thanks for you r confidence...

I aim to cycle home and repeat a hill or two, though I can feel my legs at the moment....

Balance between "no pain no gain" and allowing the body to rest.

I gues I need to eat more protein as well to aid muscle repair & development

 

[Sapper]

Heart Rate, % capacity and other technical terms..

Okay after reading another thread I have a few questions...

I have a HRM attached to my Garmin and recently been uploading these rides onto my Endomondo account (link in my profile)

Currently I am 44 years old, 45 in 3 months, 5'12 inches tall and overweight at around 105 kg.

But my resting HR is around 65-70 last time I checked it.

When I sprint on the tread mill etc., my HR is normally around 175-180 bpm; whether I am fit or unfit like now.

On average my HR whilst cycling is 140-155 though up hills closer to 160 or so but never noticed it go over that.

As I have said else where need to lose weight and increase my fitness (the two to some extent go together). My commute each way is about 10 miles and at the moment is taking around 42 minutes (excluding pauses for lights etc) When I was fitter, I could do the trip in about 35 minutes, so I have eight minutes to knock of my time...

Currently some trips I take it easier whilst other trips I do push myself and try and use the cadence feature to keep to around 85-90 rpm.

So is there anything I should be doing.... or shouldn't be doing?

Adrian

 

[lukesdad]

RHR sounds ok. Obviously you need to work on the excess ballast . On the hills if your giving it full gas you should be getting nearer to your MHR which is 180 +. You re not working hard enough on those hills is the short answer.

 

[lukesdad]

Pontyates road looks the shortest as the crow flies but with a few big ups and downs between Carmarthen and Llanelli.

Theres not many people do a sportive everytime they go to work :-) Does your time vary much from day to day?

Depending on route Quite a bit, but that is mainly dependent on wind. The homeward leg takes on average 10-15 mins longer. This is because home elevation is a lot higher than work, and the hardest part of it is in the last 3miles when im shagged.

 

[fossyant]

Sapper - just keep riding. Do what you can, and then add a bit more. Runners do the 'add 10%' seems a good one.

If commuting, ride 1 day, week 2 ride 1 day, week 3 ride 2 days..... and slowly increase.

It's a long road. GB155 is the best example of bloody hard work on here that you will find, and he can advise you - I can't...

Me I was a racing snake until late 20's - job change/kids got only 2/3 stone heavy, but my, was it hard work getting back after 10 years not commuting by bike. Doddle now ! So keep at it. It takes a couple of years.

Don't get down, you will get to the point when it click's.. I battled to get fit again, and there was a commute when it all came to.... then you just build on it.

PS hills are always hard, they never get easier. You just get faster.

 

[gb155]

Sapper - just keep riding. Do what you can, and then add a bit more. Runners do the 'add 10%' seems a good one.

If commuting, ride 1 day, week 2 ride 1 day, week 3 ride 2 days..... and slowly increase.

It's a long road. GB155 is the best example of bloody hard work on here that you will find, and he can advise you - I can't...

Me I was a racing snake until late 20's - job change/kids got only 2/3 stone heavy, but my, was it hard work getting back after 10 years not commuting by bike. Doddle now ! So keep at it. It takes a couple of years.

Don't get down, you will get to the point when it click's.. I battled to get fit again, and there was a commute when it all came to.... then you just build on it.

PS hills are always hard, they never get easier. You just get faster.

+1, Always

 

[Sapper]

Was intending to go for a ride today, nothing large or challenging in terms of distance but my legs are still 'burning' from the recent rides.. also want to comute at least three times this week (20 miles per day minimum)

So I have decided to rest hem though may go for a swim at the gym later

Still feel kinda guilty but I need to allow some recovery...

Making some cookies instead for the first time

Adrian

 

[lukesdad]

Was intending to go for a ride today, nothing large or challenging in terms of distance but my legs are still 'burning' from the recent rides.. also want to comute at least three times this week (20 miles per day minimum)

So I have decided to rest hem though may go for a swim at the gym later

Still feel kinda guilty but I need to allow some recovery...

Making some cookies instead for the first time

Adrian

Not allways understood, recovery is the key to improving. The quicker you recover the quicker you can train again the quicker you go.