Good training routes
Thread started by HappyLand
at 04.27.09 - 11:27 am
So I wanna do the LA River Ride that's coming up in June. I wanna do the 70mi option. It'll be my first time ever attempting anything like this.
What are some good training routes? How do I train?
Anyone wanna train with me? I'm located in West Hollywood.
Thanks in advance for all your help!
you train for long distances by riding long distances. crazy, huh?
04.27.09 - 11:34 am
just keep riding. i think training routes are appropriate for touring or group riding. if you're training solo your training should be based on effort. the 70 mile LARR is fairly easy, the last few laps around griffith sucks though.
just spend time doing long aerobic rides, since power is not your training goal.
04.27.09 - 11:39 am
bikely.com has a lot of different routes you can browse through. I recommend that site.
04.27.09 - 11:45 am
Check out the LADOT BIKE MAP
Decide where you want to go for your longer ride and just route it out.
Also, just getting in more 5-20 mile rides in will help.
Do some practical rides when you have a chance and you should have no problem.
If you are pushing your distance limits, especially if you are alone, think about planning a route with a good escape route back home on the bus or train. if you rode all the way to DTLA down Santomonica/Sunset for instance you could take the #4 back to WeHo if you bike or body go kaput.
04.27.09 - 12:05 pm
Anyone that can do 10 miles can do 70 miles if they eat and drink properly during the time, their bike is comfortable and in good shape, and they choose a reasonable and steady pace. Seriously.. it's not hard, it just takes time. you'll probably be kinda suprised.
04.27.09 - 12:11 pm
the main thing with beginning riders is not so much the stamina required to go 70 miles... the river path is pretty flat so, as someone said if you can do 10 you can do 70... it's the discomfort of sitting on a bike seat for 70 miles at a time that gets new riders who's asses have not yet hardened.
start with 10 then 20 then 30 work your way up to it.
04.27.09 - 12:17 pm
Don't forget, make sure your bike properly adjusted. That's seat height, handlebar height, and cleats on ur shoes. Make sure your bike is tuned up too. Oh, and you do have cycling shorts, yeah?
04.27.09 - 12:36 pm
and don't do a last minute giant long distance training ride with 2 or 3 days to go before your 70 mile ride...you probably won't recover in time...
your last long training ride should be a week before your 70 mile one...
you can try doing a bunch of smaller length rides, to build up to that kind of distance... say a 20 or 30 mile ride every other day... and then do a 50 to 60 mile ride the following week to see how you feel...
hydration and food are key...
learning how to spin is also good...(as opposed to power mashing the gears)
04.27.09 - 1:25 pm
where do you live?
04.27.09 - 1:26 pm
You live in Weho, so head for the hills. Hills are amazing for boosting your strength and endurance. Do a 20-25 mile hilly route once a week from now and the ride date, as well as one 35-50 mile, flatter ride per week and you'll be smiling through the entire ride.
04.27.09 - 2:20 pm
Hey all, thanks for the advice!
I am actually not too worried about being able to do the whole thing - I used to run cross country in high school in the valley, and that was 10+ daily runs in 100+ heat up and down hills. I'm not fast, but I won't stop.
It's the minor stuff that I wanna train for...like, will my socks begin to drive me crazy? My socks always drove me crazy on races, hahah, I would run faster just so I could finish faster so I could get my damn socks off. Just wanna make sure me and the bike are comfortable, and that's why I wanna do a long training route.
I've got shorts, but I don't have clipless pedals...is that gonna be a problem? I've heard a bunch of different theories regarding gear vs rider, "it's not the bike" and all that....
What are the formats of these races themselves? Like, what are stops and stuff like? Is there etiquette I should know?
04.28.09 - 9:56 am
i think the 70 and the 100s start at the same time. im going to wear a bib from a orevious race and just sit in with you guys. here is what will happen. expect 10 cat 2s with zipps, to be at the start, and take off. if you chase them, you're done. there are i believe 3 stops or so along the way, its not a race at all. the only thing is as a 70 miler, not keeping up with the rest of the pack can get kind of lonely but you'll get those lone riders. the only thing that will really tire you is the wind.
just start slow, use the first 30 miles as a warmup at your own pace, and sit behind wheels but watch for the river path. there are some inconsistencies and for some reason people in the century pack really thing its a race/TT.
its a fun ride, there is no real official time, nobody cares if you turned back at the 50 mile point and tell everyone you did 100.
the 70 isn't that difficult psychologically because tis start loop finish.
04.28.09 - 10:02 am
you're shooting for a 5 hour aerobic effort. just keep it under control, and save most of everything for your last 20 miles. the section from the bike path back to griffith park can be defeating. most of it is psychological.
04.28.09 - 10:04 am
I live in West Hollywood near that Target shopping center at SMB & La Brea.
04.28.09 - 10:32 am
you've got two choices, either solo TT it out, or sit in a pack with some very very very very sketchy riders.
04.28.09 - 10:34 am
a bunch of freds and weekend warriors who think they can mash. especially within that front pack, everyone will be yelling at you with no reason to do so,
i suggest you find a group to ride a reasonable pace with. i might just hop in without paying the steep ass fees i paid twice, and just ride it. we can ride together you can suck my wheel.
04.28.09 - 10:37 am
For long all day comfort on the bike I swear by sport wool socks, and make sure they are high enough that they keep the edge of your shoe from rubbing on your skin.
For routes to train, on the westside there is the ballona creek bike path which is similar to river path but much shorter, and when combined with some beach path lengths can be built into a good endurance work out. Griffith park is also a great low traffic place to train.
One of the things I haven't seen mentioned in this thread that i think is just as critical as training is eating and drinking. It's best to stock up on extra carb calories spread out in the couple days before your event, not to be confused with stuffing your face with pasta all on the night before. Drinking extra water several days in advance is important as well to top off your max capcity, which can only be reached by drinking a lot extra. Your pee should be crystal clear by the time the event you are training for rolls around.
On the bike during the ride, make sure to drink lots, and eat periodically, when you get into events that last well over an hour you can start to wipe out your carb reserves even if you ate properly beforehand. Snacks and drink refills will be provided at plenty of points along the route, so it is not necessary to stuff your jersey pockets unless you want to ride non-stop.
04.28.09 - 10:45 am
"It's best to stock up on extra carb calories spread out in the couple days before your event, not to be confused with stuffing your face with pasta all on the night before."
all those carbs the night before + sleep = excess calories being stored to fat
carbs are meant to be used as energy pretty much right away. the night before, eat lean proteins and lots of fiberous stuff so you can take a shit in the morning before you leave.
i dropped a friend on his first century after he ended up with really bad shits in LB
04.28.09 - 10:49 am
take note, the 70 mi start time is around 7 am right? start carbing up around 5
04.28.09 - 10:52 am
The body can store about 2500 calories worth of carbs as glycogen in the muscles, and carb loading is about topping off those reserves. It's true excess carbs will result in storage as fat, but if someone goes into a event with a carb decificiet from training they will bonk out faster. It's best to have those carbs loaded before hand and have a light meal the day of, you don't want to be digesting on the bike.
04.28.09 - 12:15 pm
And by you don't want to be digesting on the bike, i mean no heavy digesting. On the bike, small amounts of simple carbs that are processed quickly and easily aid in longer endurance events as you get further into the event. I am a big fan of dates for quick energy because they get processed very quickly and easily by the body for direct fuel.
04.28.09 - 12:18 pm
If you ride 10-20 miles regularly, i.e. at least a few times a week, then 70 miles will be nothing (as most have said.) You'll be tired, maybe sore the next couple days. But you'll be fine.
Bring snacks and drink a lot of water. It will be warm, so DRINK WATER and nibble on stuff the WHOLE RIDE.
If you want, do 40 or 50 miler a few days or week before. After about 30-40 miles, the adjustment of your bike makes a big difference.
the reverend dak
04.28.09 - 1:12 pm
to reduce soreness do a recovery ride the next day
04.28.09 - 1:20 pm
but I don't have clipless pedals...is that gonna be a problem?
You can get by without clipless. Especially if you don't have many miles on your bike. Get used to rolling on bike and get a good feel for it, then spring for the pedals and cleats. You could start rolling with the shoes now if you run across a good deal. Just don't use the cleats, but use toe clips. You're not size 4.5 are you?
04.28.09 - 5:42 pm
if it's going to be really warm, I would recommend trying cycling socks, which are synthetic, but usually made of something like Cytomax, to help keep your feet dry, and limit friction...
I would NOT wear cotton.
And if you get the chance get some cycling shoes of some sort, for a stiff sole...
You won't want to ride 70 miles in sneakers...your feet will most likely hurt from that kind of distance...
04.28.09 - 6:08 pm
Sorry, this is a n00b question...but what exactly do you mean by "rolling" and cycling shoes vs clips vs clipless vs cleats.... ? I'm a little overwhelmed.
It's funny cause I think I own only like, 2 pairs of socks. I hate socks. I like to be as close to barefoot as possible! But I might have to give in for this ; p
04.29.09 - 10:22 am
i think he meant rollin as a euphemism "go"
04.29.09 - 10:30 am
Relevance is of utmost importance around here.
04.29.09 - 12:36 pm
@Happyland, it hard to tell where you're at with your experience riding and how long you've been riding your bike. If you don't have many miles, the last thing you want to do is put things like clipless pedals on. What I was saying was get used to rolling on your bike and feel comfortable with it, then start thinking about putting on clipless. You can still do pretty good with toeclips and a good solid shoes. The shoes don't have to be cycling shoes, you could get by with something that has a stiff sole. Just stay away from shoes like sneakers for long distance.
That's pretty much what I was trying to say above. BTW, lots of good info given above from everyone. That should get you started in the right direction. Post up if you need more info.
04.29.09 - 12:36 pm
Thanks so much for all the fabulous advice!
I got up early Saturday morning and watched the sunrise from my bike. Rode to the beach and then through Hollywood, made a big 40 mile figure 8, and as many of you have suggested, I was surprised at how easy it was. Well, I mean, not easy, but you know, I was pretty comfortable the whole time, drank enough water, had a snack, and only experienced a little bit of stiffness the day after.
At one point I got on that bike path in Culver City and with the sunrise ahead of me, I noticed for the first time ever a patch of chamomile flowers along the path! And it smelled sooo good!
Things like that are one of the many pleasures of riding.
Depending on how my next long ride goes (Think I am going to go for 60 miles), I might just go for the century. I mean, why not, ya know?
Thanks again y'all : D
05.4.09 - 6:56 am
Check out; Map my Ride web site.
This has lots of different routes posted by riders.
Check out Dedicated Cyclist 91423,
I posted some of my training routes.
05.4.09 - 8:55 am
Good to hear! I may just ride the century with you- I'll be training for the Wolfpack race, and the Bikery is sending representatives on each of the rides to do on the road tech support.
05.4.09 - 12:53 pm