Road cycling tips

[look 171]

I came back at 7pm with two broken legs on a 45-50 mile ride with two other guys, all flat with a couple of humps (big ring through them). Those bastards dragged me through it like a dead dog. Both my legs cramped about 5-6 miles to our finish, but I rode through it. Flats hurt like hell sometimes. We were on 53x16 gear for most of the ride and it broke me today.

[Paco Anton]

Originally Posted by aigel

I would do the following:

- Average heart rate min 110. Get a monitor if you don't have one
- Hills are good - will get your overall fitness up better than going constant speed / grade.
- Have at least one long ride a week (1.5hour min) to get your body to learn how to burn fat
- Every run should be more than 30 min.
- Min 1 day of rest a week
- Stay hydrated before, during and after the workout
- Join us on the PPOT fitness and weightloss thread!

G

Thanks for all the good tips (and sorry about the run/ride mistake).

I will check the heart rate monitors and will try to do 3 loops instead of 2 to increase time to 45 min. I already have a bell in the handlebar and will look into getting a mirror but I have good spatial perception form riding my motorcycle.

Originally Posted by gtc

You have a mountain bike, why not ride it off road?
16.03km mountain bike on 24/02/13 in Madrid, Spain | MapMyRide

Yes, that park is close to my home but would need to get there by car and find a place to park. I wil put it in my to-do list.

Originally Posted by masraum

I drove in Spain (granted, it was Andalucia, down near Jerez, Cadiz and down to Gibraltar). If the driving near you is anything like it was in Andalucia, you are a brave man.

Driving is much worse in Italy, Greece or Latin America. The problem is that I ride near schools and shopping centers so there is a risk of being run over by a soccer mom in a SUV

Originally Posted by speedracing944

I sent you a mapmyride friend request.

I would work up to longer rides. Go for long destination rides. On mapmyride there are training programs you can follow to get yourself in shape. Have a goal for the end of the season and train for it. It also helps to have a riding partner who will push you harder than you would normally push yourself.

Speedy

Added you. Thanks!!! I will explore the possibilities and see what can be done.


Thanks all for your help and encouragement. The bike will stay for the moment. If I am able to continue riding regularly I will later try to get a new one

[berettafan]

I do 45min to 1.5 hrs on my rides at maybe 140-155bpm. 110 would do nothing for me. Above 150 I'm getting tired, below 140 I'm good for a long ride.

OP if you look at a 30 min workout via heart rate you'll find you spend a good chunk getting warmed up and not enough time at your target rate.

Road biking is a wonderful activity and the rewards are great. You need longer rides though. Ride to the flat areas and ride back after.

[berettafan]

Paco I forgot to mention cadence is important. You are looking for a steady pace. 80+ rpm would be a good figure.