Training for London to Paris
Discussion
So, next September my mate and I have decided to do the BHF on-road London to Paris Bike Ride (well, its technically Kent to Paris...), either way its around 320 odd miles (? i think) in 3 days, or around 107 miles a day.
I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
Mr Will said:
DarrenL said:
...what training I can do during the winter months? etc...
MTFU and get out on your bike?
I will be going for longer jaunts on the weekend though!
Any other (more helpful!) tips??!!
DarrenL said:
So, next September my mate and I have decided to do the BHF on-road London to Paris Bike Ride (well, its technically Kent to Paris...), either way its around 320 odd miles (? i think) in 3 days, or around 107 miles a day.
I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
Get a turbo trainer, run, use a bike ?I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
What is your fitness level like at present ? do you cycle at the moment if so what sort of mileage are you doing ?
The Walrus said:
DarrenL said:
So, next September my mate and I have decided to do the BHF on-road London to Paris Bike Ride (well, its technically Kent to Paris...), either way its around 320 odd miles (? i think) in 3 days, or around 107 miles a day.
I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
Get a turbo trainer, run, use a bike ?I want to start training now, but a combination of work and the weather and dark winter evenings means training will be difficult.
I reckon there will be a fair few of us on here who have done this ride before- can anyone give me any training tips, what I can expect on the day, what training I can do during the winter months? etc...
Thanks!
Daz
What is your fitness level like at present ? do you cycle at the moment if so what sort of mileage are you doing ?
How much are turbo trainers? I've always thought they were pretty expensive?
DarrenL said:
Mr Will said:
DarrenL said:
...what training I can do during the winter months? etc...
MTFU and get out on your bike?I will be going for longer jaunts on the weekend though!
Any other (more helpful!) tips??!!
If you do decide to brave the weather and fancy some company on the commute, I'll be happy to meet up along the way.
Turbo trainers are £150 - £300 But if you want to get the training in try look for local clubs in your area who will do a 60 plus mile ride on a Saturday / Sunday, London Dynamo are one off the top of my head.
I would really recommend keeping up the commuting over the winter as it will really be of benefit, try to cycle 150 - 200 miles a week if you want to be able to do the ride comfortably split into 3 x 20 - 30 miles and a longer cycle at the weekend, the longer cycles at the weekend should get your neather regions prepared for the 100 miles a day.
I would really recommend keeping up the commuting over the winter as it will really be of benefit, try to cycle 150 - 200 miles a week if you want to be able to do the ride comfortably split into 3 x 20 - 30 miles and a longer cycle at the weekend, the longer cycles at the weekend should get your neather regions prepared for the 100 miles a day.
Good luck with the ride - I did a shorter version last year in 3 days in aid of a local charity in Farnborough.
Farnborough to Portsmouth day 1 - 55 miles
Le Havre to Vernon day 2 - 110 miles
Vernon to Meudon day 3 - 60 miles
Evening 3 - stack of beer in Meudon to "recover"!!
I was riding 3-4 hours on at least one day per weekend (for about 50 to 60 miles), and sometimes twice, as well as cycling to work (16 mile round trip). Trying to concentrate on duration and not speed, but usually pelting along, getting knackered and only lasting that time!!
The group of us doing the ride did an arranged 75 mile ride about a month before the trip and the suggestion was that we should be able to easily knock out an 85 to 90 mile ride.
So based on that non scientific approach, as well as me thinking "well it isn't actually that difficult", I found that it wasn't.
It may be easy to overthink it, but as long as you can manage a couple of 70 to 80 miles rides as well as shorter quicker ones then I reckon you'll be OK
Steve
Farnborough to Portsmouth day 1 - 55 miles
Le Havre to Vernon day 2 - 110 miles
Vernon to Meudon day 3 - 60 miles
Evening 3 - stack of beer in Meudon to "recover"!!
I was riding 3-4 hours on at least one day per weekend (for about 50 to 60 miles), and sometimes twice, as well as cycling to work (16 mile round trip). Trying to concentrate on duration and not speed, but usually pelting along, getting knackered and only lasting that time!!
The group of us doing the ride did an arranged 75 mile ride about a month before the trip and the suggestion was that we should be able to easily knock out an 85 to 90 mile ride.
So based on that non scientific approach, as well as me thinking "well it isn't actually that difficult", I found that it wasn't.
It may be easy to overthink it, but as long as you can manage a couple of 70 to 80 miles rides as well as shorter quicker ones then I reckon you'll be OK
Steve
I did L2P in 2008 and found that you need to be able to work up to back to back rides as you get nearer the event eg do a long ride on Saturday and then another one on Sunday. That way you will know what you need to do in terms of rest, hydration, eating etc for the main event. It also gets your contact points used to long days in the saddle.
Ken Sington said:
I did L2P in 2008 and found that you need to be able to work up to back to back rides as you get nearer the event eg do a long ride on Saturday and then another one on Sunday. That way you will know what you need to do in terms of rest, hydration, eating etc for the main event. It also gets your contact points used to long days in the saddle.
Sorry, ive been a little slack in replying!Ken, thanks for that! I must admit one of the things that is worrying me is how i'll react to saddle soreness... At the moment I have the standard Specialized Allez saddle, which is serving me well! I guess i'll do a couple of long abck to back rides to see how it goes?
Has anyone ever done this ride with the BHF? Any more help hints, suggestions or training tips?
I've done several mountain bike stage races and organised a small group for a Surrey to Paris ride a few months ago, so here are my snippets of knowledge which might be helpful.
Training:
As the othershave said, nothing beats riding for getting you ready for the event. However, some basic suggestions would be commute by bike wherever possible and plan one evening a week where you do a longer ride (30-70 miles depending on your pace). At weekends work on getting in at least one longer ride and in the two months before the event try and do two rides per weekend. All of this is about making it comfortable and easy, so you can do three days and not feel like death. People do it with very limited fitness and little mileage in the legs, but it hurts more. Success in long distance/multi-day rides is as much mental as it is physical, so you need to be ready psychologically to put up with long hours in inclement conditions in case the weather is bad.
As this type of event is not a race, your key activity should be getting in steady mileage and base fitness. Speed work is a nice to have and useful when you only have a short time for a training ride, but don't worry about it to much - getting there is the important thing. If you can fit in some spinning classes they will also help to vary the training.
Getting to Paris is actually relatively flat. Depending on route, the worst of the hills for steepness will be in the UK, although France has the possibility for long drags. The worst issue could be in facing strong headwinds, so again getting out and riding and 'toughening up' is the best thing you can do.
Aside from the obvious riding training, make sure you stretch a lot and not just after a ride. Lower back problems on the bike are often caused by muscular issues, so stretching your hamstrings and IT bands is quite critical. Also plan in plenty of core strength exercises which will help support your lower back and keep some of the weight off your hands when riding.
Bike/Set-Up:
The more you ride the bike the more you will find things that do not work for you. Getting these resolved before the ride is another key step in enjoying the trip. This could mean changing the angle of bars or the saddle, adjusting heights of saddles and bars and perhaps replacing the saddle and stem to get a better fit. Only change one thing at a time though and see if that works - if not put it back to how it was and try something else.
Clothing:
Use a clean pair of shorts (or preferably bib shorts) each day and don't forget to use a chamois cream (Assos - works but expensive, Udderly Smooth - just as good but cheaper, Sudocrem - much more gloopy, super cheap and very good for avoiding sores). Ensure you have the correct clothing for the conditions or be able to pick up a change at the next food/drink stop. Ideally you don't want to be carrying many things with you, so only what you can stuff into your shirt pockets. Also try and avoid riding with a rucksack/camelback as this puts extra pressure on your back which will be stuck in a fairly unmoving position for hours on end.
Food/Looking after yourself:
Start trying various forms of energy bars, drinks and gels on your rides. Some will not go down well and others will give you stomach cramps, so it's worth spending time working out which ones work for you at this stage. Maltodextrin is the thing that affects most people, and finding a source of carbs with no or low levels of this can be important. MuleBars work for me as they're natural and quite easy to eat, and they now have some gels out. I struggle with most energy drinks, but can just about tolerate Torq if alternated with other fluids.
Once you're off the bike for the day, stretch thoroughly and get out of your clothing and cleaned up as soon as possible. Get some protein in to aid recovery and once that's done ensure any issues with your bike are fixed that night.
Hope that helps a little - any other questions feel free to ask.
Training:
As the othershave said, nothing beats riding for getting you ready for the event. However, some basic suggestions would be commute by bike wherever possible and plan one evening a week where you do a longer ride (30-70 miles depending on your pace). At weekends work on getting in at least one longer ride and in the two months before the event try and do two rides per weekend. All of this is about making it comfortable and easy, so you can do three days and not feel like death. People do it with very limited fitness and little mileage in the legs, but it hurts more. Success in long distance/multi-day rides is as much mental as it is physical, so you need to be ready psychologically to put up with long hours in inclement conditions in case the weather is bad.
As this type of event is not a race, your key activity should be getting in steady mileage and base fitness. Speed work is a nice to have and useful when you only have a short time for a training ride, but don't worry about it to much - getting there is the important thing. If you can fit in some spinning classes they will also help to vary the training.
Getting to Paris is actually relatively flat. Depending on route, the worst of the hills for steepness will be in the UK, although France has the possibility for long drags. The worst issue could be in facing strong headwinds, so again getting out and riding and 'toughening up' is the best thing you can do.
Aside from the obvious riding training, make sure you stretch a lot and not just after a ride. Lower back problems on the bike are often caused by muscular issues, so stretching your hamstrings and IT bands is quite critical. Also plan in plenty of core strength exercises which will help support your lower back and keep some of the weight off your hands when riding.
Bike/Set-Up:
The more you ride the bike the more you will find things that do not work for you. Getting these resolved before the ride is another key step in enjoying the trip. This could mean changing the angle of bars or the saddle, adjusting heights of saddles and bars and perhaps replacing the saddle and stem to get a better fit. Only change one thing at a time though and see if that works - if not put it back to how it was and try something else.
Clothing:
Use a clean pair of shorts (or preferably bib shorts) each day and don't forget to use a chamois cream (Assos - works but expensive, Udderly Smooth - just as good but cheaper, Sudocrem - much more gloopy, super cheap and very good for avoiding sores). Ensure you have the correct clothing for the conditions or be able to pick up a change at the next food/drink stop. Ideally you don't want to be carrying many things with you, so only what you can stuff into your shirt pockets. Also try and avoid riding with a rucksack/camelback as this puts extra pressure on your back which will be stuck in a fairly unmoving position for hours on end.
Food/Looking after yourself:
Start trying various forms of energy bars, drinks and gels on your rides. Some will not go down well and others will give you stomach cramps, so it's worth spending time working out which ones work for you at this stage. Maltodextrin is the thing that affects most people, and finding a source of carbs with no or low levels of this can be important. MuleBars work for me as they're natural and quite easy to eat, and they now have some gels out. I struggle with most energy drinks, but can just about tolerate Torq if alternated with other fluids.
Once you're off the bike for the day, stretch thoroughly and get out of your clothing and cleaned up as soon as possible. Get some protein in to aid recovery and once that's done ensure any issues with your bike are fixed that night.
Hope that helps a little - any other questions feel free to ask.
I recently did a 5 day ride through Jordan, From a Lump to Lance in 8 months 
My mate who I did some training rides with near the event is doing this ride.
I was overweight and hobbied on the MTB prob doing a max of 30/35 mile off road,
Started training by just getting on the saddle, off road mainly going over Saddleworth moor, then started swimming, running and got myself a personal trainer to help build my core strength, thinking rather than just be bike fit a good general fitness will help when the tough gets tougher, bought a road bike and the 1st time out was the Manchester Blackpool, I pissed it in 3 hrs 20 mins the day after doing the Evans ride it High Peak MTB.
I went to Jordan, and although it wasnt easy I was fit enough to be able to enjoy and had no problems at all, all due to my training.
Spinning is supposed to be good, ive never done it but my mate does it.
Running, get your cardio built up,In the last 2 month I quit the beer, I used to run a mile to the gym, put a 2 or 3 hour cardio session in then run 2 mile back home at least 3 times a week.
Keep an eye on your diet, I am sure you dont need preaching.
As for milage on the bike, on the road I have done a couple of 70's and thats prob my tops, but I mixed days of road and off road work.
Nutrition - We got intouch with Lucozade and had a visit from them, very very good and very helpful, heres the link
https://www.lucozade.com/sport/sport-science/team/...
Good luck with it and keep us updated.
My mate who I did some training rides with near the event is doing this ride.I was overweight and hobbied on the MTB prob doing a max of 30/35 mile off road,
Started training by just getting on the saddle, off road mainly going over Saddleworth moor, then started swimming, running and got myself a personal trainer to help build my core strength, thinking rather than just be bike fit a good general fitness will help when the tough gets tougher, bought a road bike and the 1st time out was the Manchester Blackpool, I pissed it in 3 hrs 20 mins the day after doing the Evans ride it High Peak MTB.
I went to Jordan, and although it wasnt easy I was fit enough to be able to enjoy and had no problems at all, all due to my training.
Spinning is supposed to be good, ive never done it but my mate does it.
Running, get your cardio built up,In the last 2 month I quit the beer, I used to run a mile to the gym, put a 2 or 3 hour cardio session in then run 2 mile back home at least 3 times a week.
Keep an eye on your diet, I am sure you dont need preaching.
As for milage on the bike, on the road I have done a couple of 70's and thats prob my tops, but I mixed days of road and off road work.
Nutrition - We got intouch with Lucozade and had a visit from them, very very good and very helpful, heres the link
https://www.lucozade.com/sport/sport-science/team/...
Good luck with it and keep us updated.
Mr Will said:
DarrenL said:
...what training I can do during the winter months? etc...
MTFU and get out on your bike?I think the deer cull has probably finished in Richmond Park, so it is open 24/7 for cyclists now. Have some reasonable lights, (non-flashing out of respect for your fellow cyclists please,) and get in there. Keep an eye out for deer, but they normally stay in the same place after dark.
Other than that, swimming and rowing machines will help. You want to build stamina and lose weight I would have thought...
As someone has mentioned, start thinking about nutrition now. Investigate what gels, drinks and bars work for you, and get used to using them before the event.
I did London to Paris via Newhaven-Dieppe over two days a couple of years ago, and it was fun with a group. Learn how to draft, and how to share the work out to make it less of a slog.
I did the BHF London to Paris a couple of years. Was great fun (I think I seem to have forgotten the intense pain).
The tips above are good. Just make sure you have plenty of supplies, ie fresh kit, and water in the support vehicle.
As for training, just spend as much time on the bike as possible. Thats all I can say really.
The tips above are good. Just make sure you have plenty of supplies, ie fresh kit, and water in the support vehicle.
As for training, just spend as much time on the bike as possible. Thats all I can say really.
acres of posts on Bikeradar about their lack of manners towards other cyclists, never mind anyone else.Like Louise did the L2P in 2 days, twice in a month, a couple of years back..... if you're a relatively fit cyclist you really shouldn't have any problems doing it in 3 days.
The key things as I see them are;
> sort out hydration
> sort out nutrition
> Learn to draught and make sure you do at every opportunity without being selfish about it
> spend time riding with those that you're doing the L2P with it will help if you know how each other rides
> spend time in the saddle
> learn to lurv Assos Chamois cream
On the 2nd run I was "feeling it" for the last 40miles into Paris but the guys I was riding with recognised it and protected me for the final stints (despite my protests) I didn't go on the front once and they positioned themselves to protect me from side winds too. In the end we did the last 40 in just over two hours but made it all safe and sound all the same...... that's the benefit of knowing who your riding with and how.
The key things as I see them are;
> sort out hydration
> sort out nutrition
> Learn to draught and make sure you do at every opportunity without being selfish about it
> spend time riding with those that you're doing the L2P with it will help if you know how each other rides
> spend time in the saddle
> learn to lurv Assos Chamois cream
On the 2nd run I was "feeling it" for the last 40miles into Paris but the guys I was riding with recognised it and protected me for the final stints (despite my protests) I didn't go on the front once and they positioned themselves to protect me from side winds too. In the end we did the last 40 in just over two hours but made it all safe and sound all the same...... that's the benefit of knowing who your riding with and how.
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