Official Road Cycling Thread

[Markr]

Did 28.8 miles again today, bike was buttery smooth after its service. Complete strip down, new cables, chain and bottom bracket bearings. Bike came back looking like new.

I purchased a Garmin Varia RTL515 radar light on Amazon Prime day, so tried that today too, absolutely brilliant, 100% accurate and display on my Garmin 1030 plus is fab.

We had a frost overnight, so cars were all iced over this morning, so I left it until after 10am before going out. Still had to wear my long bib, long sleeved over top and full finger gloves and it was just about ok. Bit windy too, and on certain legs, quite cutting. Autumn is definitely here!

[M_Six]

I've been reading about Zone 2 training and how it's supposed to help burn fat for fuel. But trying to keep my heart rate that low is tough, to say the least. I have to ride really slowly in an easy gear. And you're supposed to do it for 2 or 3 hours? Hmm, not sure I can deal with that long a stint in the saddle.

[M_Six]

30 miles today. A bit windy, but otherwise great weather. The bike trail is undergoing some asphalt patching, so I had to do repeat laps on a short section of the trail. Still a good ride.

[M5Rick]

Originally Posted by M_Six

4th day in a row with no riding. I enjoyed our time away, but I really want to get back to riding. Hoping to do a decent ride tomorrow.

Same here, a few days not riding. Was going to cycle today but decided to repair more border brickwork here and there and loose granite slabs by the tub, then mow the lawn while I'm at it as there's many days of rain coming so got that in on time. If it doesn't rain tomorrow just yet then I'm doing that 10 miler.

[Markr]

Did my 28.8 miles this morning. Roads were still a little wet after the storm, with loads of flood signs around and mud on the road. Bike and outfit are filthy, but I guess it is the price of getting out at this time of year.

Next Sunday is going to be hard, as the clocks go back, so it will be dark at 17:15!!

[M_Six]

Did 30 today. Yesterday we had 20-30MPH winds, so I was stuck riding inside. Much nicer today. Had to wear the long sleeved jacket, but still able to get by with bib shorts.

[chassis]

Haven't been riding for a while, too much travel. Some travel coming up, so the season could be over for me. Below 50F in the morning is my general limit. I switch to more walking in the winter which has been adequate in recent years to maintain weight and some level of cardio ability.

I do a few gym sessions during the winter, but I am not a gym person by preference. I use them more out of necessity or lacking other options.

[dc503]

Originally Posted by M_Six

I've been reading about Zone 2 training and how it's supposed to help burn fat for fuel. But trying to keep my heart rate that low is tough, to say the least. I have to ride really slowly in an easy gear. And you're supposed to do it for 2 or 3 hours? Hmm, not sure I can deal with that long a stint in the saddle.

When I was able to do 10 hours a week training, Z2 work was very significant and a large chunk of my training plans. It's hard to stay disciplined enough to do it as you found out, gotta ride slow to ride fast! It's sort of old school now days, but Z2 training for energy store usage (fat v. carb), mitochondrial development, endurance, etc really does help build lasting endurance. It just takes a loooong time to bank chunks in that zone.

[M_Six]

Mostly nice day for riding except for that crosswind. The bike trail runs east-west, so there was a lot of leaning into the wind today. Still got 25 miles in.

[slalomfever]

got to ride 60 miles with 2600 ft of elevation on Sunday. I experience muscle cramps on my quads (just above my knees) on both legs at mile 32. Had to walk it off, hydrate and eat a PB and J sandwhich. I thought I hydrated enough and stretched enough in preparation for this ride. I finished the ride but have been sore since.

Any suggestions are appreciated. Someone said to bring "TUMS" and that should do the trick.

[M_Six]

That's some serious climbing. If you're not used to doing that, cramps are going to be in the mix. What are you hydrating with?

As a post-ride drink, I highly recommend non-alcoholic beer, like Athletic Brewing Company's Upside Dawn. Beer is good for reducing inflammation, but the diuretic effect negates that. Non-alcoholic beer is not a diuretic, so you get the anti-inflammation benefit without the downside.

Of course if you don't like the taste of beer, then never mind.

[M_Six]

I replicated my 25 miler from yesterday, crosswinds included. Some warm days in store for this week, but next week it will barely break into the 40s and looks windy. Might be time to start rowing and riding indoors.

[Hit_Apex]

Pre-dawn spin..

[slalomfever]

Originally Posted by M_Six

That's some serious climbing. If you're not used to doing that, cramps are going to be in the mix. What are you hydrating with?

As a post-ride drink, I highly recommend non-alcoholic beer, like Athletic Brewing Company's Upside Dawn. Beer is good for reducing inflammation, but the diuretic effect negates that. Non-alcoholic beer is not a diuretic, so you get the anti-inflammation benefit without the downside.

Of course if you don't like the taste of beer, then never mind.

Thanks for the recommendation. I had water mixed with some electrolyte powder. Yesterday was an MTB Ride in upstate NY (18 miles with 1700 ft of elevation) and I was totally fine with just water and a couple of granola bars. I guess the body is weird at 54 yrs old.

[M_Six]

Originally Posted by slalomfever

Thanks for the recommendation. I had water mixed with some electrolyte powder. Yesterday was an MTB Ride in upstate NY (18 miles with 1700 ft of elevation) and I was totally fine with just water and a couple of granola bars. I guess the body is weird at 54 yrs old.

When I first started riding, I would get fierce hamstring cramps in the evening after rides. Sometimes both legs at the same time. It was awful. I was hydrating well, too. But then starting in January of this year, I stopped drinking my beloved Irish whiskey. I've only had NA beer since the start of the year. I haven't had hamstring cramps at all since then. I can't find any direct correlation between whiskey and muscle cramps, but I can't argue with the results of avoiding alcohol.

(I'm not pushing anyone to jump on the wagon here. Just relating my experience.)

[slalomfever]

There is a direct corelation between alchohol (not talking about beer) and cramping. Found this...

"Lactic acid is a chemical that your body produces when exercising and causes cramps when it lingers in the body. When drinking alcohol your body will prioritize getting rid of the alcohol instead of the lactic acid, thus causing muscle pain and cramps"

I normally do not indulge in alchoholic beverages at lease 1 week before a long ride.

[Markr]

I have never had an issue with either Irish or Scottish single malts. Perhaps you need to increase the dose - in the spirit of medical research of course.

[M_Six]

Originally Posted by slalomfever

There is a direct corelation between alchohol (not talking about beer) and cramping. Found this...

"Lactic acid is a chemical that your body produces when exercising and causes cramps when it lingers in the body. When drinking alcohol your body will prioritize getting rid of the alcohol instead of the lactic acid, thus causing muscle pain and cramps"

I normally do not indulge in alchoholic beverages at lease 1 week before a long ride.

I hadn't seen that about alcohol vs lactic acid, but it makes sense.

Originally Posted by Markr

I have never had an issue with either Irish or Scottish single malts. Perhaps you need to increase the dose - in the spirit of medical research of course.

I wonder how hard it would hit me to indulge again after more than 10 dry months.

[Markr]

My malts are my Winter tipple, but we stay in practice with a bottle of fizz and a bottle of wine each week, just so as to avoid any such shock to the system!

[M_Six]

Last decent riding day for a while, so I knocked out a 30 miler. Beautiful 75F day, but a serious SW wind. Made riding east along the bike trail fun, though.

[chassis]

7 mile loop after dinner tonight. Temp in the 70s, unusually warm. Breezy and nice. Sunset at 6:30pm and it was getting dark as we finished the ride. Good to get on the bike after a 4-6 week hiatus.

Could be the end of the season, next week will be near freezing overnight.

[M_Six]

Originally Posted by chassis

7 mile loop after dinner tonight. Temp in the 70s, unusually warm. Breezy and nice. Sunset at 6:30pm and it was getting dark as we finished the ride. Good to get on the bike after a 4-6 week hiatus.

Could be the end of the season, next week will be near freezing overnight.

This weekend will be in the 50s, but with rain on and off. Then we get into the 40s during the day and upper 20s at night. Brr. The end of next week looks to be warming back into the 50s, so maybe some good riding days.