Road Riding - Training and Advice

[tjdixon911]

I've entered the London to Cambridge Cycle event and been out and got myself a Road Bike, now need some help with getting myself ready!

I got the bike about a month ago and been out for a few runs, all in the cold and dark after work, I am currently averaging around 15mph (incl junctions etc) over distances of 10-15 miles, I'm not finishing the rides knackered and think I have a few more miles in me.......

My target for the ride (58miles) is to complete it in 4hrs, therefore averaging 15mph over the ride, allowing for a couple of breaks I would need to get this up to 18-20mph perhaps.

So, how do I get myself up to a level where I can keep pedaling for 4hrs? Should I be riding until I can't ride anymore as opposed to stopping short of my limit?

How do I increase my average speed? (longer straights/less junctions would help!)

A few other Q's;

What equipment / spares should I carry with me for such a ride?

Whats the best way to carry equipment? I've got a rucksack which I use for MTB but I'm not sure this will be comfortable over this sort of distance during the summer.

Finally - Pedals, should I consider SPD's? what advantage are these going to have? I've looked into these before but I'm always concerned about releasing my feet from the pedals in an emergency - I guess I could fix them to my exercise bike to get used to them before heading out on the road!

Any help / further advice is much appreciated.

[tjdixon911]

pablo said:

definately stay at 15 mph as your target speed, most sportive riders wont even average 15mph and pushing 20mph on the flat is a pretty tall order over a few hours or so. although on mass start events you can get a good draft on parts of the route, you wont be riding at 20 mph for a sustained period of time and trying to put that sort of target on yourself just isnt realistic.

in all seriousness, you just need to get miles in the saddle regardless of your speed, just get you body and your legs used to riding for a long period of time. there is no magic secret for training for sportives, its simply clocking the miles as it is for marathon runner. varying the routes is important to help prevent muscle conditioning so you dont reach the same hills at the smae point during a ride and get used to riding on the road rather than gym/training bikes so your bike handling improves.

use your gears wisely, all too often i see people tackle small to medium climbs in the same gear that they were pushing on the flat and get out of the saddle for the extra momentum. stay in the saddle and let the gearing do the work. you need to get into a mentality of energy conservation.

if you get into the flow, you shouldnt really need to stop for a break bar calls of nature. eat and drink a little and often, get used to energy drinks, and eating on the move, to do htis you will need to eat a smal lamount to allow easy digestion. small pieces of flapjack for slow releasing carbs and things like jelly babies for an instant pick-me-up.

invest in a bike computer that measures cadence and get a basic heart rate monitor so you can . the garmin forerunner 305, though unable tom measure cadence is very good , easy to use and provides good feedback.

as for equipment and stuff, a regular camelbak style thing should be useful as it can sit on your back and hold a good litre or so of fluids. take two tubes, a mini pump, tyre levers, a folding tyre, a bike tool with allen keys and a chain splitting tool (make sure you know how to use this before you start!!) give the bike a thorough service before hand and get everything in working order.

you could fit most of this in a medium size saddle bag if you prefer. i think topeak do one with all the tools inside for around £35.

Edited by pablo on Friday 11th March 09:45

Thanks for the Advice, anything on the Pedals? Should I bite the Bullet and get some SPD's?

[tjdixon911]

PintOfKittens said:

^^^ What pablo said. And hopefully ill see you on the ride IIRC theres only one big hill on the London-Cambridge bike ride, its about 40 miles in, apart from that there will be small little hills but nothing major to worry about.

I would prefer the hill closer to the start, but I'm sure it'll be fine.

Have you got a start time? I've requested 9am.

[tjdixon911]

pablo said:

very rarely will you be unable to unclip and its always at low speeds. it happens to us all, mostly at traffic lights in front of attractive girls.....

A work colleague used his for the first time the other night, he was telling a story along those lines the next day, although at a roundabout!

[tjdixon911]

Parrot of Doom said:

Go out and do a 30 mile trip. You'll surprise yourself at how easy it is.

I'm hoping to hit the road about 7 tomorrow, got a couple of hours before I have stuff planned so will hopefully get close to the 30mile mark!

back onto pedals, can someone recommend a good budget set and shoes?

[tjdixon911]

itsnotarace said:

If it's a road bike, get road pedals and shoes rather than SPD's. Unless you already have a mountain bike with SPD's of course.

Here you go

http://www.chainreactioncycles.com/Models.aspx?Par...

http://www.wiggle.co.uk/dhb-r1-road-cycling-shoe/

What is the benifit of these over SPD's?

I use flats on my MTB so happy to try something different on the road bike!

[tjdixon911]

Parrot of Doom said:

Go out and do a 30 mile trip. You'll surprise yourself at how easy it is.

Did it this morning, 31.1 miles 2hrs, 2mins, 10 minute break half way mind.