Tips on how to train for long distance cycle

[MaryKate+Pashley]

Hi All,

I apologise if I am posting this in the wrong section...

I've just signed up for the London to Brighton on the 17th of June.

I was hoping for some tips and advice on how to train.

Specifically how many miles I should be able to do before I tackle the big 54 and tips for the last week before the ride.

I am relatively new to cycling and managed 14 miles on Sunday don't feel too bad apart from the saddle sore but I am told I'll break it in.

Would love to hear from any of you that have done it or are going to do it!

Laura

 

[snorri]

It is a pity you continued to cycle until developing a saddle sore. Don't aim for distance in the early stages, just get out often and do a few miles, you will gradually discover you can go further and still further without suffering pain.

54 miles in one day in June? Easy

 

[Part time cyclist]

The best way to train for miles is firstly get out and enjoy your riding, don't go mad, aim to cycle a little further each time you get on your bike, I too am doing the London to Brighton with my family, it is certainly an experience..... Biggest secret is to enjoy the ride... Good luck

 

[ColinJ]

I don't agree with this 'breaking in' business! Well, it might be true for Old Skool Brooks leather saddles, but everything else should be comfortable to start with. I think you are doing well to be happy with 14 mile rides this soon in your cycling career, but look into the comfort issue because a 14 mile ride shouldn't really cause a saddle sore.

As for training ... Ride regularly from now to June, gradually increasing your mileage between now and then.

I'd want to have done at least a 35-40 mile ride before the big event and felt good with that. The excitement of the day should see you through the extra distance.

Make sure you are familiar with how much you need to eat and drink on longer rides. If you eat and drink wisely and don't have a saddle sores problem, I think you'll be fine.

Last week of training ... don't do anything serious! You aren't going to gain a lot more fitness in the last few days, so you might as well just do a couple of easy rides to keep your legs happy and make sure that you get plenty of rest.

There is Ditchling Beacon to contend with of course ... If you are determined to ride up it, make sure that you have low enough gears, you know how to use them, and don't go too fast in the first half of the climb.

Good luck!

 

[Janna]

I don't agree with this 'breaking in' business! Well, it might be true for Old Skool Brooks leather saddles, but everything else should be comfortable to start with. I think you are doing well to be happy with 14 mile rides this soon in your cycling career, but look into the comfort issue because a 14 mile ride shouldn't really cause a saddle sore.

As for training ... Ride regularly from now to June, gradually increasing your mileage between now and then.

I'd want to have done at least a 35-40 mile ride before the big event and felt good with that. The excitement of the day should see you through the extra distance.

Make sure you are familiar with how much you need to eat and drink on longer rides. If you eat and drink wisely and don't have a saddle sores problem, I think you'll be fine.

Last week of training ... don't do anything serious! You aren't going to gain a lot more fitness in the last few days, so you might as well just do a couple of easy rides to keep your legs happy and make sure that you get plenty of rest.

There is Ditchling Beacon to contend with of course ... If you are determined to ride up it, make sure that you have low enough gears, you know how to use them, and don't go too fast in the first half of the climb.

Good luck!

Hi! I am new to this chat site. Great advice.. I agree on the "14 miles shouldn't give you saddle sore".. I just started two weeks ago, and I am up to 30 miles already. (I worked out before cycling however). Just bought my clipless pedals - after I got used to them, I loved them! Happy cycling!

 

[PaulSB]

I started my more serious cycling in the same way, entering distance events and then training for them.

I'd agree with everything Colin says, especially the comfort thing. The saddlesore will be the result of incorrect set up or clothing or a combination of both.

The thing I would add is be sure you have reached the point where 40-45 is a comfortable ride. Ride that distance the previous weekend. Perhaps have a short 10-12 miler no later than the Wednesday, after this rest your legs for the main event.

 

[Spinney]

I am relatively new to cycling and managed 14 miles on Sunday don't feel too bad apart from the saddle sore but I am told I'll break it in.

Have you got padded shorts? I used to get sore even with padded shorts, from sweat around the legs of my knickers - the trick is to wear the padded shorts with nothing underneath. Honest...!

 

[Noodley]

Not sure if you have a saddlesore or a sore arse, if the former than, as already stated, you need to look at the set up of the bike or your choice of clothing.

As for building it up just keep going out and enjoying it, and you'll soon see improvements.

 

[pepecat]

Padded shorts - most definitely!! With nothing underneath. It feels weird at first, but you get used to it very quickly. If you want extra help to avoid chafage, try something like sudecreme liberally applied to the relevent area(s) before you start. Worked fine for me over 65 miles across dartmoor last summer. I had a sore butt by the time i finished (due to the saddle shape i think) but no saddle sores.
If something is rubbing really badly, you might have to look at set up, as noodley says. You might have to tilt the saddle slightly, or move it slightly backwards or forwards. Fiddle about with it and see what helps.

For long rides, people reckon that if you can manage about 80% of the distance beforehand, and feel good, then you'll be able to get by on the day. I'd gotten up to 40 miles last summer, before doing 65 very hilly miles - and, to be honest, that wasn't enough. Well, the distance was ok, the hills were a killer!
Don't keep your training rides to the flat (or flat ish) in an attempt to build up distance and ignore hills. Bad idea! I know london-brighton is relatively flat, but there will be some hills along the way, so the more you can, the better!

Drink plenty - take two bottles of water (or other preferred drink). If you wait till you feel thirsty before drinking, it's probably too late, so it's better to drink little and often and before you feel thirsty.
Food is up to you. You'll hear various stories on here from how some people can manage 50 miles on a couple of jelly babies, while others need cake / sandwich / banana / gel etc. It's entirely individual, but you will need to keep energy levels up. Have some pasta the night before, and some porridge the morning of the ride if you can (about 2 hours before you go). They're slow release carbs which give decent amounts of energy. Stuff like jelly babies are all sugar (pretty much) and will give a quick hit when you need it. Flapjack and bananas are good foods, though you might not want to eat flapjack for months afterwards!

 

[Simon Cash]

All of the above makes perfect sense. Little by little increases, trying out what foods/drinks agree with you on the bike (and which don't!!) If you look on some of the bike ride sites you can even find training schedules that help you lead up to the day. I did a great 160km ride in November and used a 20 week program as a guide to what sort of distances etc was needed each week and i made it through the day (rained all day, soaking wet by the time i hit the start line, didn't see that in the brochure lol).
Biggest thing on the day is to not get sucked in by those who want to go faster than your "happy" speed. If you are not careful you can get dragged along at too fast a rate. Tack on behind groups to get dragged along at times but in general keep to your pace.
Most of all enjoy the day!!!

 

[wiggydiggy]

..............
Would love to hear from any of you that have done it or are going to do it!

Laura

Hi There!

I'm over aiming on my target - What I mean is when I go on tour a little later this year I want to be covering 50-60 miles a day at a steady pace. So ATM when I do a day ride I try to cover at least 70, 80 if possible. My thinking is that if I can do that, then when it comes to the 50-60 mile days (in successesion) I'll find it much easier.

70-80 sounds a lot, but I'm spreading that over a 8/9 hour day with rests of 45-60 mins included, I also try to hold back on my pace early on as I want to save myself for later. I do also cycle every day so its not just 1 ride a week.

Good luck!

 

[Moodyman]

Dellzeqq of this forum suggests that you find a hill and climb it repeatedly until your legs 'shriek with pain'. Then rest, and start again.

I've been doing this every night towards the end of my commute.

 

[Steampig]

Dellzeqq of this forum suggests that you find a hill and climb it repeatedly until your legs 'shriek with pain'. Then rest, and start again.

I've been doing this every night towards the end of my commute.

Moody where do you do this repeated climb of death?

 

[Moodyman]

Moody where do you do this repeated climb of death?

Being a fellow Bradfordian you will know that there's plenty of hills in our neck of the woods.

 

[Steampig]

there certainly is!
just wondered which was your "hill of choice"
i like the hills up around oakworth and howarth and on the tops towards colne.