It’s now under a month until the Audax 200K (YES!), and less than two weeks until the 65 Mile Tune Up Ride.
Let’s do a quick check.
You have selected your bike
You have your bike serviced and in excellent condition
You have brought your bike to me for a pre-ride inspection. (see note on this)
You have identified several clothing sets (for different weather conditions) and inventoried them
You’ve inventoried all of the equipment and spares you will carry
You’ve decided on (and tested) your method of carrying stuff
You have ridden at least one of the Tune Up rides
You have been spending a lot of time riding your bike
You have let me know that you are going.
You have paid me (cash or check) $27.00 for food.
NOTE:
BIKE INSPECTION. Make arrangements to bring your bike to me. I do not charge for this inspection. The idea is to ensure that you are riding something that is safe, and has a reasonable chance of making the trip with no mechanical problems. Of course, you are responsible for any repairs that might be necessary.
ANOTHER NOTE:
I rarely say something like this, but really trim what you are carrying. Don’t carry a lot of unnecessary stuff. It’s heavy, and it will be a long day. Don’t pack tools. I’ll provide a pump, and emergency repair tools. Do carry a couple of spare tubes, and a patch kit.
What else should you consider? Keep riding. Follow a plan. Do the 65 mile Tune Up Ride. Post any questions you might have. Have fun doing it.
Tuesday, September 9, 2008
Monday, September 8, 2008
TRAINING ~~ THE HOME STRETCH
If you have been even close to following my training advice up to this point, then you are on track for the Audax Ride. The question then arises, “What training should I do from now until the ride?” Here’s a good general plan. Pay close attention to the advice concerning rest.
Week of September 8 – 14:
Follow Eddy Merckx Advice. “Ride. Lots.” Get in several hour and a half to two hour rides during the week. Let at least two of these be good solid interval workouts. On the weekend – go long! Try to get in a four to five hour ride on one of the days and a three to four hour ride on the other.
Week of September 15 – 21:
Take it Easy. Ride some during the first couple of days, but keep the intensity very, very low. You want to be rested for the 65 mile Tune up on Sunday. Friday, go out for about an hour and just spin easily.
Week of September 22 – 28:
Taper. Get about 8 to 10 hours of riding in. Watch your sleep. Get plenty of rest! Dial the intensity way down. Don’t let any one ride be longer than 4 hours. You are most interested in simply maintaining, staying loose, and being rested, well fueled, and well hydrated.
Week of September 29 – October 4:
REST!!!! Go for no more than two or three rides of less than an hour and a half each, early in the week. Get plenty of sleep. Don’t ride on Thursday or Friday. On Saturday, get up early and eat a good breakfast. IT’S RIDE TIME!
Week of September 8 – 14:
Follow Eddy Merckx Advice. “Ride. Lots.” Get in several hour and a half to two hour rides during the week. Let at least two of these be good solid interval workouts. On the weekend – go long! Try to get in a four to five hour ride on one of the days and a three to four hour ride on the other.
Week of September 15 – 21:
Take it Easy. Ride some during the first couple of days, but keep the intensity very, very low. You want to be rested for the 65 mile Tune up on Sunday. Friday, go out for about an hour and just spin easily.
Week of September 22 – 28:
Taper. Get about 8 to 10 hours of riding in. Watch your sleep. Get plenty of rest! Dial the intensity way down. Don’t let any one ride be longer than 4 hours. You are most interested in simply maintaining, staying loose, and being rested, well fueled, and well hydrated.
Week of September 29 – October 4:
REST!!!! Go for no more than two or three rides of less than an hour and a half each, early in the week. Get plenty of sleep. Don’t ride on Thursday or Friday. On Saturday, get up early and eat a good breakfast. IT’S RIDE TIME!
Friday, September 5, 2008
A BIT OF CONVINCING
Over the years that I’ve been taking people on these Audax Rides, I’ve seen a fair number of folks go farther than they ever had before. A bit less than half the folks who have done one of these things had never done a 100 mile ride before they came out and did a the 125 miler.
Some folks are probably wondering, still, if they are capable. I’ll state right now, that if you can do a 45 mile ride and feel good at the end, then you are capable of doing the full 200K.
Here’s a way to gauge it. Let’s say you are in that last group. You’ve done rides in the 40 to 45 mile range, and you didn’t feel completely used up afterward. Then you should come along on the 65 mile Tune Up Ride. Does a 65 mile ride sound like too much of a stretch? Of course not. It’s less than 50% more than what you have already done. The pace won’t be furious. Other riders will help you along. You’ll make it.
After the 65 mile Tune Up, you (and I) will have a very real appreciation for your ability to complete the 200K. We’ll talk about it then. I won’t hesitate to suggest that you skip the big ride, if that seems warranted. But if you can do the 65 miler, and you don’t feel trashed at the end, then you can do the 200K. After all, it is effectively, just two 65 mile rides in one day.
Here’s why. The 65 mile Tune Up, is deliberately designed to be a bit tougher than the actual Audax 200K. Sure, there’s a mountain in the middle of the 200K, but it’s not that big a mountain. More, the terrain on most of the 200K is much less challenging than the 65 mile Tune Up route.
You don’t have to make your final decision about the 200K until after you’ve ridden the 65 miler.
Next week, I’ll post some training guidelines for the last two weeks prior to the Tune Up.
Now, go get on your bike and… Have a great weekend!
Some folks are probably wondering, still, if they are capable. I’ll state right now, that if you can do a 45 mile ride and feel good at the end, then you are capable of doing the full 200K.
Here’s a way to gauge it. Let’s say you are in that last group. You’ve done rides in the 40 to 45 mile range, and you didn’t feel completely used up afterward. Then you should come along on the 65 mile Tune Up Ride. Does a 65 mile ride sound like too much of a stretch? Of course not. It’s less than 50% more than what you have already done. The pace won’t be furious. Other riders will help you along. You’ll make it.
After the 65 mile Tune Up, you (and I) will have a very real appreciation for your ability to complete the 200K. We’ll talk about it then. I won’t hesitate to suggest that you skip the big ride, if that seems warranted. But if you can do the 65 miler, and you don’t feel trashed at the end, then you can do the 200K. After all, it is effectively, just two 65 mile rides in one day.
Here’s why. The 65 mile Tune Up, is deliberately designed to be a bit tougher than the actual Audax 200K. Sure, there’s a mountain in the middle of the 200K, but it’s not that big a mountain. More, the terrain on most of the 200K is much less challenging than the 65 mile Tune Up route.
You don’t have to make your final decision about the 200K until after you’ve ridden the 65 miler.
Next week, I’ll post some training guidelines for the last two weeks prior to the Tune Up.
Now, go get on your bike and… Have a great weekend!
Thursday, September 4, 2008
MENTAL PREPARATION
Cycling is a mental sport. Have you heard that before? How about, “This stuff is 90% mental”? It’s not possible to spend much time around cycling without hearing something to that effect. There’s a lot of truth to those statements. But they are also understatements.
Let’s set aside, for the moment, questions about equipment. Of course there is the training aspect of riding, particularly endurance riding. That plays to the physical side of the ride. There is also an emotional dimension. And finally, in the driver’s seat, there is the mental aspect.
The mental, physical, and emotional dimensions of a rider all come into play on a long ride. All of these tend to (pardon the pun) cycle up and down as the ride progresses. When all three are high, and the equipment is working, life is good. For that matter, if mental, physical, and emotional states are high, it doesn’t matter if the equipment is working poorly, or the weather is foul, the rider is having a good time. Cool.
Let’s talk for a moment, about how these various internal states interact during a ride. In the beginning the rider feels physically refreshed, but often oddly lazy or “wooden legged.” Mentally the ride is alert. Depending on personality and experience, the rider might feel a bit apprehensive, or eager. Emotionally, the beginning of the ride could be anything from “day before Christmas” excitement to “going to the gallows” dread.
As the ride moves into the early stages, the body warms and adjusts to the task. The laziness disappears, and the body begins to operate smoothly. Physically we feel good. This contributes to a positive emotional state, and the mental state benefits.
However, as the day wears on, things begin to change. The body starts to fatigue. Possibly an area of discomfort (Shoes pinch, the saddle feels wrong, a hand gets tingly) begins to be apparent. The mental side becomes aware of these things. This may trigger an emotional reaction. But then another rider tells a joke, or a pretty view comes by, or a good descent occurs, and the emotions rise.
Like the old theory of biorhythms, these three dimensions fluctuate. When all three trend down, things aren’t going well. The rider will feel bad, and getting worse. On any ride of considerable distance, this will happen. It feels awful! How does one go on?
Part of the trick is to be prepared for it. Just about all cyclists will experience one of these “triple lows” somewhere 65 miles and 80 miles into a ride. Forewarned is the first step in preparation. Expect to experience a low spot. Prepare for it. Understanding that it will pass, helps enormously.
Then too, it’s possible to head these things off. I like to arrange to stop a bit before the trouble spots. I get off the bike, eat something, and change my socks. Presto! Life is good.
Whatever your trick is, remember this, Almost everyting will get better if you just keep riding. You can slow down. You can take a break. You can sing a song. You can exchange jokes with other riders. Just keep riding.
Also, remember, the mental aspect is primary. You can think your way out of a bad situation. Your mental processes are able to consciously select which emotional responses you will have to a given circumstance. It’s easy to focus all our mental energy on dwelling on how bad it feels. Suddenly the minor discomfort becomes the biggest thing in the universe. It can get there if allowed to. Or, you can decide to laugh at your discomfort and keep pedaling. You are stronger than you know. Look at the magnificent sky, breath the air. Think about the joy and freedom of the moment. Listen to another rider’s story, or tell one yourself.
Suddenly you realize that, you don’t feel so bad after all, and you have ridden 20 miles past the point where you thought it was all coming to an end.
The mind is a powerful thing.
Let’s set aside, for the moment, questions about equipment. Of course there is the training aspect of riding, particularly endurance riding. That plays to the physical side of the ride. There is also an emotional dimension. And finally, in the driver’s seat, there is the mental aspect.
The mental, physical, and emotional dimensions of a rider all come into play on a long ride. All of these tend to (pardon the pun) cycle up and down as the ride progresses. When all three are high, and the equipment is working, life is good. For that matter, if mental, physical, and emotional states are high, it doesn’t matter if the equipment is working poorly, or the weather is foul, the rider is having a good time. Cool.
Let’s talk for a moment, about how these various internal states interact during a ride. In the beginning the rider feels physically refreshed, but often oddly lazy or “wooden legged.” Mentally the ride is alert. Depending on personality and experience, the rider might feel a bit apprehensive, or eager. Emotionally, the beginning of the ride could be anything from “day before Christmas” excitement to “going to the gallows” dread.
As the ride moves into the early stages, the body warms and adjusts to the task. The laziness disappears, and the body begins to operate smoothly. Physically we feel good. This contributes to a positive emotional state, and the mental state benefits.
However, as the day wears on, things begin to change. The body starts to fatigue. Possibly an area of discomfort (Shoes pinch, the saddle feels wrong, a hand gets tingly) begins to be apparent. The mental side becomes aware of these things. This may trigger an emotional reaction. But then another rider tells a joke, or a pretty view comes by, or a good descent occurs, and the emotions rise.
Like the old theory of biorhythms, these three dimensions fluctuate. When all three trend down, things aren’t going well. The rider will feel bad, and getting worse. On any ride of considerable distance, this will happen. It feels awful! How does one go on?
Part of the trick is to be prepared for it. Just about all cyclists will experience one of these “triple lows” somewhere 65 miles and 80 miles into a ride. Forewarned is the first step in preparation. Expect to experience a low spot. Prepare for it. Understanding that it will pass, helps enormously.
Then too, it’s possible to head these things off. I like to arrange to stop a bit before the trouble spots. I get off the bike, eat something, and change my socks. Presto! Life is good.
Whatever your trick is, remember this, Almost everyting will get better if you just keep riding. You can slow down. You can take a break. You can sing a song. You can exchange jokes with other riders. Just keep riding.
Also, remember, the mental aspect is primary. You can think your way out of a bad situation. Your mental processes are able to consciously select which emotional responses you will have to a given circumstance. It’s easy to focus all our mental energy on dwelling on how bad it feels. Suddenly the minor discomfort becomes the biggest thing in the universe. It can get there if allowed to. Or, you can decide to laugh at your discomfort and keep pedaling. You are stronger than you know. Look at the magnificent sky, breath the air. Think about the joy and freedom of the moment. Listen to another rider’s story, or tell one yourself.
Suddenly you realize that, you don’t feel so bad after all, and you have ridden 20 miles past the point where you thought it was all coming to an end.
The mind is a powerful thing.
Wednesday, September 3, 2008
NAVIGATION
Simply put, “How do I find my way around this route?” The primary navigation tool in randonneuring is the “cuesheet.” You find these at charity rides too. A cuesheet is a written series of directions to guide a rider along a predetermined route. Reading a cuesheet is possibly the most important and useful skill any distance cyclist can learn.
Before I go any farther with this discussion, let me state this. You will not need to do any navigation on our Audax Tune Up rides, or on the 200K Audax Ride. We will keep you “on route.” You will be riding with me, and other experienced riders who know the route, and the surrounding territory well. You may, with confidence, leave the navigation to us.
But if you are interested in randonneuring, or simply want to be a little more self-sufficient, then learning to navigate is worthwile.
In aid of this, I will provide cuesheets to any rider who wishes one, on the day of the ride. How does this help? Please read on.
Cuesheets tend to vary, but there are some fairly standard features. They are usually set up in columns. There will be a “Leg” or “segment” column, which will tell you how many miles to go from the last turn to the next. There will be a “cumulative” column, which will tell you how many miles it is overall from the start to a given point. There is usually a “direction” or “cue” column, which tells you what to do, i.e. RT for right turn, LT for left turn, etc. And there is a “comments” or “directions” column. This last will identify street names, landmarks, and special information.
Navigating by cuesheet is actually fairly simple. You will need a good cycle computer, that is accurately calibrated for you bicycle. It helps to have some kind of cuesheet holder. This can be as simple as a baggie, with the cuesheet folded inside it. The baggie trick works well. One technique is to slip the baggie into one of the legs of your shorts. There are, of course, any number of commercially available map and cuesheet holders, which mount on your bike’s handlebars.
A great way to begin doing this kind of navigation, is to come out on the Tune Up Ride, get a cuesheet at the start, and follow along with the ride leader as we do the route. This is also a time to ask questions about navigating by cue.
There are any number of routes available in cuesheet format. Once you are comfortable with the techniques, you can start exploring some of them. This makes you even more independent.
Come on out and try it.
Before I go any farther with this discussion, let me state this. You will not need to do any navigation on our Audax Tune Up rides, or on the 200K Audax Ride. We will keep you “on route.” You will be riding with me, and other experienced riders who know the route, and the surrounding territory well. You may, with confidence, leave the navigation to us.
But if you are interested in randonneuring, or simply want to be a little more self-sufficient, then learning to navigate is worthwile.
In aid of this, I will provide cuesheets to any rider who wishes one, on the day of the ride. How does this help? Please read on.
Cuesheets tend to vary, but there are some fairly standard features. They are usually set up in columns. There will be a “Leg” or “segment” column, which will tell you how many miles to go from the last turn to the next. There will be a “cumulative” column, which will tell you how many miles it is overall from the start to a given point. There is usually a “direction” or “cue” column, which tells you what to do, i.e. RT for right turn, LT for left turn, etc. And there is a “comments” or “directions” column. This last will identify street names, landmarks, and special information.
Navigating by cuesheet is actually fairly simple. You will need a good cycle computer, that is accurately calibrated for you bicycle. It helps to have some kind of cuesheet holder. This can be as simple as a baggie, with the cuesheet folded inside it. The baggie trick works well. One technique is to slip the baggie into one of the legs of your shorts. There are, of course, any number of commercially available map and cuesheet holders, which mount on your bike’s handlebars.
A great way to begin doing this kind of navigation, is to come out on the Tune Up Ride, get a cuesheet at the start, and follow along with the ride leader as we do the route. This is also a time to ask questions about navigating by cue.
There are any number of routes available in cuesheet format. Once you are comfortable with the techniques, you can start exploring some of them. This makes you even more independent.
Come on out and try it.
Tuesday, September 2, 2008
OF (NOT SO) HIDDEN AGENDAS
In an earlier post I mentioned that one of my reasons for putting these rides together is to introduce folks to the sport of Randonneuring.
From the Randonneurs USA website http://www.rusa.org/
Randonneuring is long-distance unsupported endurance cycling. This style of riding is non-competitive in nature, and self-sufficiency is paramount. When riders participate in randonneuring events, they are part of a long tradition that goes back to the beginning of the sport of cycling in France and Italy. Friendly camaraderie, not competition, is the hallmark of randonneuring.
One of the keywords in that definition is “unsupported.” The idea is that each rider will prepare to support themselves. That means no SAG wagons, usually no paint on the roads, no easy way to abandon the ride. Each rider is responsible for themselves.
One of the cornerstones of randonneuring, is a series of events called “brevets.” In a brevet, the riders follow a predetermined course, stopping at checkpoints (called “controles”) to have their presence and time verified on a “brevet card.” All of this is done inside of a strict time. While times are kept, participants results are listed alphabetically, not by time. These are strictly non-competitive events. Any rider who finishes the event is considered to be just as good as any other, regardless of the time.
On a 200K brevet, the time allowed to complete the course is 13 hours and 30 minutes.
Hmm. This sounds familiar. Our Audax Ride is a 200 kilometer event. More, we’ll finish in well under that 13.5 hour time span.
Randonneuring is fun. It’s challenging. It might just be for you. This series of rides is a low risk way to sample the sport. Come join us.
From the Randonneurs USA website http://www.rusa.org/
Randonneuring is long-distance unsupported endurance cycling. This style of riding is non-competitive in nature, and self-sufficiency is paramount. When riders participate in randonneuring events, they are part of a long tradition that goes back to the beginning of the sport of cycling in France and Italy. Friendly camaraderie, not competition, is the hallmark of randonneuring.
One of the keywords in that definition is “unsupported.” The idea is that each rider will prepare to support themselves. That means no SAG wagons, usually no paint on the roads, no easy way to abandon the ride. Each rider is responsible for themselves.
One of the cornerstones of randonneuring, is a series of events called “brevets.” In a brevet, the riders follow a predetermined course, stopping at checkpoints (called “controles”) to have their presence and time verified on a “brevet card.” All of this is done inside of a strict time. While times are kept, participants results are listed alphabetically, not by time. These are strictly non-competitive events. Any rider who finishes the event is considered to be just as good as any other, regardless of the time.
On a 200K brevet, the time allowed to complete the course is 13 hours and 30 minutes.
Hmm. This sounds familiar. Our Audax Ride is a 200 kilometer event. More, we’ll finish in well under that 13.5 hour time span.
Randonneuring is fun. It’s challenging. It might just be for you. This series of rides is a low risk way to sample the sport. Come join us.
Monday, September 1, 2008
COUNT DOWN
We're getting closer to the days:
20 days until the 65 Mile Tune Up Ride ~~ Sept. 21, 2008
33 days until the Audax Ride ~~ Oct. 4, 2008
Have a happy and safe Holiday.
20 days until the 65 Mile Tune Up Ride ~~ Sept. 21, 2008
33 days until the Audax Ride ~~ Oct. 4, 2008
Have a happy and safe Holiday.
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