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Bartali

Bartali's Etape diary room

Okay. I hope you don't find this boring, but spurred on by Cape's enthusiasm, I thought I would share my etape experience. What am I going through - physically and mentally, in my preparation for my date with destiny on 16 July.

A quick synopsis of the story so far.

Training starts at the end of january. Nothing too tough, but 3 x 1 hour sessions on the turbo trainer. Mostly Real Life Video climbs on the i-magic. No intervals or anything like that. Steady riding to get the power up over long climbs.

Trying to get out on the road as much as possible - but weather and work get in the way alot. I'll post my circuit later - its 40 miles with 4000 feet of climbing spread over nine short climbs. Moved on to two laps about 3 weeks ago. Interested in 'hours on saddle' rather than speed at the moment. That said, speed and power are improving.
Bartali

Low points

I thought I had broken my foot in April, but it turned out to be a simple sprain. Phew!

I have a very low start number, which means the broom wagon will start only 5 minutes after I do!

Colds! I have my second bad cold since the beginning of April. Very frustrating!

Weather! Glorious sunny days when I'm at work. Rain rain rain when I should be cycling. Don't really want to cycle in heavy rain because of the aforementioned colds.
Bartali

High points

I'm stronger and faster than last year. My thinking is that If I could finish the marmotte I can finish the etape. (Of course it might not be that simple).

I can clemb for 9km at am average of 265 Watts. That's approx 45 watts better than January and 20watts better than last year.

I better understand the benefits of eating and drinking on the bike!
Bartali

Right ... off to climb the tacx i-magic Ventoux (its raining again). Proper diary starts tomorrow!
headwind

right on Bartali!
bianchigirl

Bartali - love your style! Will be following with interest....
berck

Wow, etape is similiar to the ride I'm doing in California this summer (July 14th) called the Death Ride. I've been riding a 25 mile 2000ft climb route during the week and longer on the weekends. We have a hill near by (Mt Diablo) that has a 11 mile 3100 ft climb and a 12 mile 3400ft climb. I'm tried doing that back to back this past Friday, but I broke a rear spoke and came home after I climbed half way up.

Good luck Bartali. I envy your ride. I'd love to try a route like what you're doing.

http://www.deathride.com/course/map.php
Bartali

Thanks Berck. Death ride looks awesome!

I envy your training route. I live in a hilly area, but there is nothing longer than about a mile and a half. I'm a reasonable climber (well its what I like doing), but I'm nervous about riding so many big climbs in one day - especially as the etape is rear loaded with climbs.

(Readers may have noted that I'm quite anxious about this already!)

Anyway, I do a good deal of climbing preparation on the i-magic turbo trainer real life videos. Yesterday, first ride after a 7 day cold, I did a steadyish ride up mont ventoux. Well under par, but 95 minutes avereage of 220 watts at 67 rpm. Not a great rid, but it was good to get back on the bike after 7 days unplanned lay off. I get very frustrated when training isn't going to plan.
bianchigirl

Bartali, you'll do brilliantly - maybe berg will have the jerseys ready by then and you could do it in justcycling colours - after all, we're 100% behind you!!!
headwind

Berk...best with Death Ride. Friend of mine has done it...and it is totally epic. Easily compared to a big tour stage.
headwind

Bartali wrote:
Thanks Berck. Death ride looks awesome!

I envy your training route. I live in a hilly area, but there is nothing longer than about a mile and a half. I'm a reasonable climber (well its what I like doing), but I'm nervous about riding so many big climbs in one day - especially as the etape is rear loaded with climbs.

(Readers may have noted that I'm quite anxious about this already!)

Anyway, I do a good deal of climbing preparation on the i-magic turbo trainer real life videos. Yesterday, first ride after a 7 day cold, I did a steadyish ride up mont ventoux. Well under par, but 95 minutes avereage of 220 watts at 67 rpm. Not a great rid, but it was good to get back on the bike after 7 days unplanned lay off. I get very frustrated when training isn't going to plan.


Keep with it Bartali. 7 days isnt enough to drop the fitness too much...but I certianly appreciate your thoughts of unplanned training disasters. I still think your biggest concern is going to be the numb nuts who cant descend but thinks hes a tour pro...eyes wide open amigo...idiots incoming from all diorections!!!!.

hw
bianchigirl

this could be where your low start number works to your advantage, though - fewer idiots...

hw when will you be riding the etape - seems like justcycling could have an etape team next year - or maybe the etape de legende...
CapeRoadie

bianchigirl wrote:
this could be where your low start number works to your advantage, though - fewer idiots...

hw when will you be riding the etape - seems like justcycling could have an etape team next year - or maybe the etape de legende...


Yeah, headwind, when are we going to ride l'Etape? I just did a 100-mile training ride, average speed at 21 mph.

Bartali, keep posting. I will be reading every word. Wish I could ride it with you (and hw) this year. Bianchigirl, I would make the trip if we could get a justcycling Etape team together. We'll have Cardinal Guzman design the jersey and naspa can get us the sponsors. 2008? I'll be ready by then.
headwind

well no time soon given those numbers. 100 miles at 21 mph? I couldnt even draft that.

Im not doing L'Etape...not sure where you got that idea!!

Ill be lucky to make my 60 mi/day trip.

hw
bianchigirl

I volunteer to be in the support crew Very Happy
Slapshot

I will do it next year, no doubt about it!!!

I will talk with the guy about the jerseys on friday....

Bartali keep posting, you doing great!!!!!!
berck

Bartali wrote:

I envy your training route. I live in a hilly area, but there is nothing longer than about a mile and a half. I'm a reasonable climber (well its what I like doing), but I'm nervous about riding so many big climbs in one day - especially as the etape is rear loaded with climbs.


Thanks, I just hope I can surve it. Most of my climbs are less than 6 miles long. Doing Mt Diablo really puts a strain on me. I just hope I can also survive my ride. Sounds like you are doing great preperation, so I expect you will do well.
berck

headwind wrote:
Berk...best with Death Ride. Friend of mine has done it...and it is totally epic. Easily compared to a big tour stage.


Interesting, I'd never thought about it like that. I wish I could ride it as fast as those tour riders! Smile

As of now, I'm just planning on trying to survive it. I'm worried about how much time I'll loose on each climb after the first. The first three are the hardest, so, unlike Bartali, my ride will supposedly get easier after that. Wink
berck

CapeRoadie wrote:
I just did a 100-mile training ride, average speed at 21 mph.


Hmmm, let me guess. It was a flat 100 mile with a slight tail wind! Very Happy
CapeRoadie

bergaretxebe wrote:
I will do it next year, no doubt about it!!!

I will talk with the guy about the jerseys on friday....

Bartali keep posting, you doing great!!!!!!


I want to do it so badly! 2008 berg!
CapeRoadie

berck wrote:
CapeRoadie wrote:
I just did a 100-mile training ride, average speed at 21 mph.


Hmmm, let me guess. It was a flat 100 mile with a slight tail wind! Very Happy


No, it was hilly, but basically flat overall, with a steady headwind in both directions (a Cape Cod typical wind shift), and we worked in a rotating paceline or small peloton and took a 30-minute break in the middle. So really two 50-mile rides, average 21 mph. First half was faster. I am completely wasted and cannot stop eating.
CapeRoadie

headwind wrote:
well no time soon given those numbers. 100 miles at 21 mph? I couldnt even draft that.

Im not doing L'Etape...not sure where you got that idea!!

Ill be lucky to make my 60 mi/day trip.

hw


WHAT?????????????????

Amnesia, hw?

I thought it was a finger injury not a brain injury! Okay just kidding, but c'mon, man! Do not give up on this.
CapeRoadie

bianchigirl wrote:
I volunteer to be in the support crew Very Happy


I think we should actually do it, bg. Our BG.c group actually DOES things together... so why not in Europe? Why not France?
headwind

Im not on for L'etape this year by any means. Never have been. Down the road perhaps, but it scares the hell out of me. Training for tour stage distances is something I wonder whether I can really ever do. For me a century is a huge deal...adding another 50 miles and the bitch climbs might be realistically beyond my training to do. Worth keeping in mind tho.

hw
CapeRoadie

headwind wrote:
Im not on for L'etape this year by any means. Never have been. Down the road perhaps, but it scares the hell out of me. Training for tour stage distances is something I wonder whether I can really ever do. For me a century is a huge deal...adding another 50 miles and the bitch climbs might be realistically beyond my training to do. Worth keeping in mind tho.

hw


Me neither not this year. I thought you meant "never". It scares the hell out of me, too, which is exactly why I MUST do it. Bartali is my hero for doing it this year. Man, it took me three years to work up to a century like today's. I know you could do it. You'd just have to want to. Check with your doc about a low-dose testosterone gel or patch, and see if you recover faster. I'm kidding, hw! (of course, if your T levels were low, he would do it!).

I have told my wife this is on the short list of things I must do before I die. She rolled her eyes but said okay. It means a trip to France so that helps.
headwind

Id suggest doing some other cyclosportif rides first...some lesser scale things. The 1 Ive done was a major headache!! Its as much the thousands of participants as it is the course!
Bartali

Marmotte was my first sportive and now I'm hooked. I tookthat on after only 6 mths on a rode bike - I hadn't ridden a rode bike for 20 years or so.

The Marmotte was just so exhilarating and I would have done it again this year had it not been for work commitments. I remember finishing last year and thinking 'never again'. But that only lasted a few hours. With a decent meal inside me and some sleep I was thinking 'next year I could do it faster'!

The etape is a huge challenge for me. I haven't ridden in the pyrenees and they worry me a bit. The rode quality is supposedly not as good as the Alps - little fresh tarmac I'm told. And, as HW says, other riders are a major worry. I'm not the best or most confident decender, so I'm very wary of the 'numb nuts'!

I know I'm always writing about what worries me .... but I am excited too! Smile
Bartali

This weeks challenges (weather permitting).

Eat healthily - hope to be under 69 kg on Sunday.

Gym work tonight - crunces and a few weights

Short and fast hilly 2 hours tomorrow.

6 hours (hilly) on Saturday.

When I say fast ... I mean fast for me!
Slapshot

Hey Bartali!!!

If you are doing weights I would recommend you this book
http://www.amazon.co.uk/Weight-Tr...oks&qid=1180441071&sr=8-1

I go to a gym but I normally find that the people that works there knows less than my gran about special workouts for cycling, so I bought that book and it really helps!!!!

My sportive is in 4 weeks time, and I am started to feel very "nervous" about it!!!!!
I am on 69.5kg at the moment but my intention is to be just under 68kg for the day!!!

2008 is our year Cape!!!!!
Bartali

Thanks Bergar'. I'll get the book because I have no idea what I'm doing when it comes to gyms. Keeps Mrs B happy as we gan go to the gym together Wink

How tall are you? I'd like to drop to about 67.5 by mid July, but 68 will be okay.
Bartali

Oh ... and good luck for your big day. It's amazing how nervous you can get about doing something we really enjoy.
bianchigirl

Chapeau to both of you - pro riders do this stuff because they get paid to - you two are putting yourself through training and gym work and all the rest of it and doing all the normal 9-5 stuff for the sheer love of it and I think it's brilliant! Bartali, take a tip from Bahamontes - when you get to the top, buy an ice cream, wait for a group, get in it and coast down...Very Happy
Slapshot

I am 1,75 or 5ft74.

Yes, trully amazing, is all in the head, am I doing to much, not enough? will it be raining, dry, to hot, what clothes should I take with me? how many energy bars, gels etc.? will the 34/27 be enough?? aaaaaaaaaaaaaaaaaahhhhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!!!!!!!!!!!!!!!!!!!!!!! Confused Confused Confused Confused Confused Confused Confused
crash48

You better be doing some hill repeats.

And then do some 1-3 min power intervals after your hill repeats. Go as hard as you can keeping your cadence at 90 and over, rest for same amount of time and repeat.

Even in a big sportif you will find there are times when you need to chase a wheel (there are always gaps when the flat section come after big climbs) when you are feeling like crap. Getting on that wheel will save you countless mins or even more if you are getting tired or there is a head wind.
Bartali

Hey Bergar, we are about the same size.

All in the mind .. and the legs Wink
smarauder68

Geezuz, u guys are tiny!

I'm 185cm and 95kg...I'd be bonking after 500m of a Cat 3 climb....But, despite my size, I can still run 4 miles in under 28 minutes...I once owned a mountain bike in Frankfurt, Germany...got stolen after leaving it unlocked outside a bakery one day...that was my last ride....
crash48

Bloody germans! Smile

Should not have gone in for those nice german cakes...mmm german cakes
Bartali

Cakes! Germans! Remind you of someone ?
smarauder68

The allure of Puddingbretzel got me.....I can't blame the Germans...you ever been to Frankfurt??? More likely a Turk got my bike.
berck

smarauder

You and I are about the same size. I'm about 5kg heavier. I can climb pretty good for my size, but I can't run as fast as you can. I can do 2.5 miles in 20 minutes.
headwind

cape and I are in the same window for size as well, if he was telling the truth on a previous post. 95 kg is an optimal competition weight for me, Im about 105 now.

yesterday I did 40 solid minutes at 95 rpm and HR in the mid 160s...it was a serious effort after nine weeks off.
Bartali

Good effort HW. Welcome back to cycling land. Going to do my midweek session in a few minutes.
Bartali

Okay ... just for fun. This is Bartali in his younger days (1976) Nice togs ...

MerlinGuy

I am 6'2'' and 195 lbs. In Europe I would be something else in cm's and stones. I guess my weight in cocaine to be about 88.64 kilos.

I am back up to 5 miles in about 48 minutes. I can go a lot faster but my knee would complain. Funny, when you're 21 years old you don't think about what shape your body will be in when you're 41. However when you're 46 you start thinking "Do I really want to be riding around on grocery store scooters when I'm 68" so you start worrying about things that tear your body apart.
smarauder68

I know what you mean, Merlin...I just had arthroscopic knee surgery last year for a torn meniscus....Docs warned me that continued running will lead to my needing a knee replacement in 10 or 15 years....my years of running(19 year military career) have pretty much obliterated the cartilage between my knee and femur....For years I've relied on running to keep the lbs off....Now, I'm seriously considering investing in a good road bike...only problem, is San Antonio is hotter than hell half the year....Hoping to move back to Germany next year....
MerlinGuy

Luckily I only have Osgood-Slaughter syndrome. Basically, my bones grew fast when I was a teen so I am prone to tendinitis. It comes an goes. Mostly comes when I run too far or to fast or I really hammer on the road bike. As I get older it takes longer to go away.

The actual cartilage is in very good shape. For that I am grateful.
smarauder68

I need to find an alternative to running before I wind up with bone on bone....I dread the thought the riding a bike in this town though....
CapeRoadie

Osgood-Schlatter's is a kid's knee disease. Persistent pain into adulthood is usually from a little piece of bone (ossicle) in either the patellar tendon or infrapatellar bursa. Is that what you've got, MG?
CapeRoadie

smarauder68 wrote:
I know what you mean, Merlin...I just had arthroscopic knee surgery last year for a torn meniscus....Docs warned me that continued running will lead to my needing a knee replacement in 10 or 15 years....my years of running(19 year military career) have pretty much obliterated the cartilage between my knee and femur....For years I've relied on running to keep the lbs off....Now, I'm seriously considering investing in a good road bike...only problem, is San Antonio is hotter than hell half the year....Hoping to move back to Germany next year....


If running DID cause the cartilage to degenerate, then you'd have to ask yourself why it is that there are millions of runners who run long and never tear a meniscus. You'd also have to ask yourself why the one kn ee and not the other (if that is the case--is that the case? couldn't tell from what you wrote)?

My questions for you are:

-did you EVER injure the surgical knee? I mean EVER in your life?
-if so, what was the nature of the injury (MOI or mechanism of injury--how did you do it?)
-do you walk with a toe-out?
-have you been an overweight runner?
-has any professional (e.g., a strength & conditioning specialist) assessed you in a squat exercise?
-do you have a high-arched, rigid arch with a foot that tends to supinate, or a collapsed arch or flat foot that tends to pronate?
-what running shoes do you wear when running?
-have you ever overtrained, running?
-what were your training patterns when you trained (ran)?
-have you tried glucosamine sulfate or essential fats (e.g., fish oil, etc.)?
-do you have adequate quadriceps strength and how do you know if you do or if you don't (i.e., what evidence, proof do you have)?
-do you have hamstring and calf flexibility?
-did you ever play hockey, Nordic skate ski, play catcher position in baseball, squat heavily, or play other knee-intensive sport?
-do you have genu valgus (bow-leggedness)?

Answer me these questions and maybe you'll be able to run again without worries, if you strengthen and stabilize properly.

I am always skeptical of physicians who try to predict the future. They are often wrong, smarauder.
CapeRoadie

headwind wrote:
cape and I are in the same window for size as well, if he was telling the truth on a previous post. 95 kg is an optimal competition weight for me, I'm about 105 now.

yesterday I did 40 solid minutes at 95 rpm and HR in the mid 160s...it was a serious effort after nine weeks off.


I am 212 right now--96.5 kg. I am 6' 2" and shrinking. Optimal for me will be 190 lbs. or 86.5 kg. I should achieve this by the end of August this year if my trend continues. I have been losing weight slowly but losing fat and decreasing body fat % rather quickly. I have to get to 200 lbs. by the end of June. My HRmax is 195-205 depending on whether I'm running or cycling.

I am still tired from my 100-miler on Monday. I lifted weights yesterday--mostly upper body. Today, rest. Tomorrow, 25 miles of interval training on the bike. Advice:

YOU WANNA LOSE FAT? THEN GET OUTTA BREATH! IT'S ALL ABOUT THE KITCHEN, BABY!!
CapeRoadie

bergaretxebe wrote:
Hey Bartali!!!

If you are doing weights I would recommend you this book
http://www.amazon.co.uk/Weight-Tr...&qid=1180441071&sr=8-1...

2008 is our year Cape!!!!!


I very much want to do 2008! It would be a huge undertaking for me to get there, so I will need to know who's serious about it and who isn't. I think next year would be very good depending on finances. I'll know more this fall about that.

regarding that book--I've seen it and find it rather primitive. Most of the books on strength training for cycling are lacking. I think you and Bartali should check these out instead. They're all written by guys I workout and train with every year:

http://www.amazon.com/gp/reader/0...t/002-2802467-3719220#reader-link

http://www.amazon.com/gp/reader/1...t/002-2802467-3719220#reader-link

http://www.amazon.com/gp/reader/0...t/002-2802467-3719220#reader-link

http://www.amazon.com/gp/reader/0...t/002-2802467-3719220#reader-link

http://www.amazon.com/Back-Disord...oks&qid=1180573124&sr=1-1



And this program is absolute shite from the Dark Ages:

http://www.netfit.co.uk/cycling-weight.htm
smarauder68

CapeRoadie wrote:
smarauder68 wrote:
I know what you mean, Merlin...I just had arthroscopic knee surgery last year for a torn meniscus....Docs warned me that continued running will lead to my needing a knee replacement in 10 or 15 years....my years of running(19 year military career) have pretty much obliterated the cartilage between my knee and femur....For years I've relied on running to keep the lbs off....Now, I'm seriously considering investing in a good road bike...only problem, is San Antonio is hotter than hell half the year....Hoping to move back to Germany next year....


If running DID cause the cartilage to degenerate, then you'd have to ask yourself why it is that there are millions of runners who run long and never tear a meniscus. You'd also have to ask yourself why the one kn ee and not the other (if that is the case--is that the case? couldn't tell from what you wrote)?

My questions for you are:

-did you EVER injure the surgical knee? I mean EVER in your life?
-if so, what was the nature of the injury (MOI or mechanism of injury--how did you do it?) NEVER!

-do you walk with a toe-out? NO!

-have you been an overweight runner? Always carried 10 to 15 lbs more than I should have...

-has any professional (e.g., a strength & conditioning specialist) assessed you in a squat exercise? Yes, Physical therapist thinks I'm nearly done for.

-do you have a high-arched, rigid arch with a foot that tends to supinate, or a collapsed arch or flat foot that tends to pronate? Nope!

-what running shoes do you wear when running? New Balence 865's.

-have you ever overtrained, running? Yes! Used to train obsessively in the final weeks before I had to do Physical Fitness Test(Semi-annually)...pretty good test of one's strength and endurance....2 minutes of push ups, 2 minutes of situps and a 2-mile run with no more than 10 minutes between events....used to do 80,95 and run a 12:30 two mile for max points...but always let myself go in between exams and wound up having to push too much in the final weeks.

-what were your training patterns when you trained (ran)? 4 to 5 miles, 3 to 4 times per week...would mix in hill training once per week.

-have you tried glucosamine sulfate or essential fats (e.g., fish oil, etc.)? Love salmon based dishes.


-do you have adequate quadriceps strength and how do you know if you do or if you don't (i.e., what evidence, proof do you have)? I've got speed skater type legs....never had a problem with cushion.

-do you have hamstring and calf flexibility? yes.

-did you ever play hockey, Nordic skate ski, play catcher position in baseball, squat heavily, or play other knee-intensive sport? Played them sparingly...I was a pitcher in baseball and linebacker in football, striker in soccer...played soccer(football) in my 20's at the town level in Italy.

-do you have genu valgus (bow-leggedness)? nope.


Answer me these questions and maybe you'll be able to run again without worries, if you strengthen and stabilize properly.

I am always skeptical of physicians who try to predict the future. They are often wrong, smarauder.
My physical therapist and surgeon who performed the surgery told me they had to scrape away alot of cartilage that was NOT repairable...the Surgeon said I had a degenerative tear, not caused by a single event....As of now, I can still jog, but I've lost the explosiveness needed for jumping and lack confidence in my right knee...its been a sucky year.
crash48

Bartali

That is great.
chasm

I am interested in how heavy some of you guys are. I'm used to thinking of serious cyclists as being whippet-thin.

I am 1.90 (6'3") and about 92 kilos (14.6) and at that am 5 or 6 kilos above what I'd regard as a racing weight. I've shifted a reasonable amount of weight this spring, though, having been a fat 100 kilos at the turn of the year, so I'm reasonably confident of getting rid of most of the rest this summer.

I suspect that taking some weight off the biker is a cheaper and more effective way of getting faster than shaving yet more weight off the bike.
Bartali

chasm wrote:
I suspect that taking some weight off the biker is a cheaper and more effective way of getting faster than shaving yet more weight off the bike.


But not as much fun! Laughing
Bartali

Yesterday's 8.8km (turbo) climb was slower than my last few times. Even though I know I am recovering from a cold, it is psychologically tough to take.

Need to put it behind me and look forward to my long ride on Saturday.
Bartali

Cape - I'm serious about 2008. Don't mind if it is the etape or Marmotte - but I'll happily do what you guys go for.
Bartali

crash48 wrote:
Bartali

That is great.


Glad you like it. That was my first road bike. Beautiful 'Ellis Briggs' frame. Still have it somewhere!
chasm

Bartali wrote:
Yesterday's 8.8km (turbo) climb was slower than my last few times. Even though I know I am recovering from a cold, it is psychologically tough to take.

Need to put it behind me and look forward to my long ride on Saturday.


I wouldn't worry about it. You're not a machine, and you can't expect progress to be linear. Just think of it as your having put more in the bank that you can draw on during the main event.
Bartali

Cheers Chasm. I know you're right, but ....
bianchigirl

like I said in another thread, if you seriously want to do the Etape/Marmotte and need some back up - help with French forms/address, planning stuff - I'd be delighted to help (though as Bartali will be a seasoned veteran doubt if you'll need me)
Bartali

Thanks BG - veteran I am ... seasoned, not so sure!

All help will be welcome I'm sure, but don't you fancy riding yourself?
bianchigirl

not me, I'm strictly a supporter when it comes to serious riding - the occasional trip to the shops, that kind of thing is the extent of my riding - but really looking forward to teaching Tom and going for family rides
crash48

bianchigirl can be our team manager!

Can you hook me up with some pot belge?
smarauder68

crash48 wrote:
bianchigirl can be our team manager!

Can you hook me up with some pot belge?



Pot Belge???

Is that a rare blend of Marijuanna only found in Flemish speaking parts of Belgium??? Question
Bartali

Here we go .. this is my 60 mile training loop. (around 3500 feet of climbing). Depending on time at my disposal I do anything from one to two loops and add hills as necessary.


http://www.mapmyrun.com/ride/united-kingdom/berkhamsted/447185259
crash48

Its a mixture of heroin, cocaine, amphetamines and caffeine.

Used for both cycling and at parties held by pro cyclists.

The Flemish love the stuff Smile
shimouma

Nice little diary this is Bartali. Very Happy
crash48

Bartali

I sometime do parts of this route coming up from Nothchurch up whipsnade and get up around hemel and surrounds.

I do most of my training a little further south of your routes around Stokenchurch, Chinnor, Bledlow way and then often go out to Brill and surrounds.
Bartali

I think you've mentioned Chinnor Hill before. I'm yet to try it out.
Bartali

I once got talking to an Aus rider outside the post office in Little Gaddeston - maybe it was you? What steed do you ride?
Slapshot

marmotte, lŽetape, quebrantahuesos, iratixtrem.... I am up for anything!!!!
Slapshot

hey Bartali!! you only live about one hour from me, driving that is, maybe one day we can arrange a ride out together!
crash48

I have a couple of Orbeas.
Bartali

Sounds like a good plan. Where do you do your riding?
Bartali

crash48 wrote:
I have a couple of Orbeas.


It wasn't you then - I would have remembered an exotic spanish mare!
Bartali

Did 5.5 hours in the saddle today. Speed wasn't important - just hours on the bike. Nevertheless, I must have done about 130 km and climbed around 2500 metres.

Completely knackered! Don't think I ate enough because I was running on empty for most of my second loop. (It was two loops not disimilar to the run I posted earlier in the week. A bit shorter and steeper - 18 climbs all in the region of 2km.

Gym and weigh-in tomorrow and then I'll post whether I've hit or missed this weeks goals!
crash48

I did 4 hours yesterday with only 30 mins of climbing (as I climbed a lot with ventoux last week)but doing that climbing in bigger gears.

Also had to do 2 x 40 intervals at tempo pace (which is only 3-4 beats lower that threshold) with 20 mis rest.This was in the big ring at a 80-90 rpms.

My sessions for the next week are about maintaining strength for the races in the next three weeks. Already have the endurance. I will also do a bit of sprint work just to have a little speed. This is a bit of a limited for me at times, but speed can help you at times ie chase a wheel etc.

Keep eating bartali. Eat every 20-30 mins and drink evey 10-15 mins and get on top of it early. Use Gels, they may taste like shite but there easy.

Lets get this Etape thing sorted for next year.
Bartali

Good advice Crash. I must eat more frequently .. and earlier into my ride!
crash48

Its a big thing.

Drinking in particular cannot be ignored. Even slight dehydration can cause 20-30 percent loss in performance.

Set you computer to remind you when to drink and eat.
berck

Here is my 75 mile training route. I call it Dolly (look at the elevation profile).

http://www.mapmyrun.com/run/united-states/ca/pleasanton/459449757


The route is really 76.5 miles with 8200 ft of climbing. Importing it into MapMyRun, shorten the route and really really smoothed out the hills.
MerlinGuy

Berck,

Another awesome ride. The distance that you guys ride is amazing.
CapeRoadie

crash48 wrote:
Its a big thing.

Drinking in particular cannot be ignored. Even slight dehydration can cause 20-30 percent loss in performance.

Set you computer to remind you when to drink and eat.


Right about that, crash!
Slapshot

I think the new Polar has a feature that tells you when you have to eat, drink etc... It does the Cal. consumption thing, that is never accurate, and it tells you when you have to do it regarding the consumption.

Baratli, I do normally ride up to Cambridge, around that area, but I can always drive to a place, town etc... not a problem!!!!
crash48

I my CAD 200 you can set an alarm.

Its helpful at times because when you are cimbing, or trying like hell to hold on to a wheel you sometimes forget as you are giving it everything and trying to get something out of your pockets can be a right pain-not to mention take even more energy.
headwind

bergaretxebe wrote:
I think the new Polar has a feature that tells you when you have to eat, drink etc... It does the Cal. consumption thing, that is never accurate, and it tells you when you have to do it regarding the consumption.

Baratli, I do normally ride up to Cambridge, around that area, but I can always drive to a place, town etc... not a problem!!!!


the garmin edge has all kinds of alarms...my unit sounds like a tweety bird between HR zones!
sheeponabike

Due to recent heavy workload i've only just discovered this flippin' thread.
Superb Bartalli!
I will now be following every update, and good luck with the ride mate.
CapeRoadie

I drink (sip 1/8 cup) Accelerade (simply the best imho) every ten minutes on any ride. If my ride (or race) happens to be during my normal eating time, I simply eat as I normally do. For really long endurance rides (or races), I eat more to prepare for the caloric requirements I will have for that day.
berck

I tried the lemon lime Accelerade once, worst stuff I've ever had. Do you have an suggested flavor? I've been using Citomax lately and really like the 'Go Grape'.
Bartali

Bartali wrote:
This weeks challenges (weather permitting).

Eat healthily - hope to be under 69 kg on Sunday.

Gym work tonight - crunces and a few weights

Short and fast hilly 2 hours tomorrow.

6 hours (hilly) on Saturday.

When I say fast ... I mean fast for me!


Ok ... so how did I do?

I ate resonably healthily, but at 69.2kg Ijust missed my target. Not too concerned though because my weight is moveing in the right direction.

Gym work and crunches helping to keep the middle aged spread at bay.

Didn't get out for the short and hilly two hours - rain stopped play. But, did a hard turbo session, and whilst my performance was below par, it was probably to be expected given I was recovering from a cold.

6 hours (hilly) turned out to be about 5.5 hours (hilly). Didn't eat enough or early enough. BUT - it felt good to have done a long ride even if I did have a few aches and pains on saturday night.

All in all, not a bad week, not a good week.
Bartali

Seeking advice for this weekends long ride.

Should I go flatish to get miles in my legs, or persist with my hilly circuits? Hilly circuits seems right to me given there is some 4000m of climbing in the etape, but interested in what others think.

Cheers
kellyrocheearly

i'd say get the hours in on the bike. The most inportant thing is that you can last the distance on the day. Get the hill work in shorter mid week rides of high intensity where you can work on power & strength and dont forget to do your 1 hour - 90min recovery rides inbetween or you'll over train and feel like shit for weeks
headwind

keep the saddle time high bartali...work in some good tempo intervals, esp if you can mix them as both flat and hilly. then keep the wheels turning in low tempo HR/pace. At some point Id look to do a 90% comparable ride a couple weeks before game day...then taper down.

youre doing great. I love this thread and think we should all be doing something like this for our different big endeavors.

how the bike riding? max everything there...in perfect order. for Etape, Id even pull/clean the jockey wheels. no frickin around there.

hw
Bartali

Good advice guys. Thanks for that.

This idea of recovery is proving good advice. I have a tendency to be lazy or extremely motivated. No happy in between. If the latter I can really knacker myself. Think that's why I had so many niggling colds this year.

Bike could do with a little care and attention HW. Not that its been abused, but I will check chain, jockey wheels etc. Front brake was going throug a phase of pulling over to one side and sticking after sharp left hand (I think) turns. Seems to have self-healed so I assume it was a bit of dirt in the cables.

I
berck

Mix it up some Bartali. That's what I've been doing. I'm afraid I'll burn myself out if I keep riding the hard hills on the weekend.
headwind

Bartali wrote:
Good advice guys. Thanks for that.

This idea of recovery is proving good advice. I have a tendency to be lazy or extremely motivated. No happy in between. If the latter I can really knacker myself. Think that's why I had so many niggling colds this year.

Bike could do with a little care and attention HW. Not that its been abused, but I will check chain, jockey wheels etc. Front brake was going throug a phase of pulling over to one side and sticking after sharp left hand (I think) turns. Seems to have self-healed so I assume it was a bit of dirt in the cables.

I


Bartali, the recovery is an essential part of the game. 3 weeks building, 1 week recovering. Its odd going 12 mph spinning a silly easy gear on a recovery day...but it is essential/.

hw
CapeRoadie

berck wrote:
I tried the lemon lime Accelerade once, worst stuff I've ever had. Do you have an suggested flavor? I've been using Citomax lately and really like the 'Go Grape'.


Fruit punch or orange (tangerine). Cytomax does not work for me at all.
CapeRoadie

Bartali wrote:
Bartali wrote:
This weeks challenges (weather permitting).

Eat healthily - hope to be under 69 kg on Sunday.

Gym work tonight - crunces and a few weights

Short and fast hilly 2 hours tomorrow.

6 hours (hilly) on Saturday.

When I say fast ... I mean fast for me!


Ok ... so how did I do?

I ate resonably healthily, but at 69.2kg Ijust missed my target. Not too concerned though because my weight is moveing in the right direction.

Gym work and crunches helping to keep the middle aged spread at bay.

Didn't get out for the short and hilly two hours - rain stopped play. But, did a hard turbo session, and whilst my performance was below par, it was probably to be expected given I was recovering from a cold.

6 hours (hilly) turned out to be about 5.5 hours (hilly). Didn't eat enough or early enough. BUT - it felt good to have done a long ride even if I did have a few aches and pains on saturday night.

All in all, not a bad week, not a good week.


It's a MYTH that crunches keep the love handles at bay. Losing fat is about two things, and two things only:

1. The kitchen
2. Going anaerobic (getting out of breath) often, otherwise known as interval training, whether you do it with weights, other resistance devices, on a bike or elsewhere

Recovery starts immediately after a long workout. Recovery nutrition starts exactly 15 minutes after the workout. Use Endurox R4 or skim chocolate milk with an L-glutamine capsule and a little sea salt (no shite, man) as a substitute for Endurox R4.

A cool-down at 30-40% THR on the bike for the 15 minutes between end of ride/race/workout and recovery drink will clear lactic acid (not really the bad guy, just an indicator of acid clearance) faster. That's essential. It's absolutely critical! Remember, the faster you can clear lactic acid, the less DOMS you're going to have!

DOMS = delayed-onset muscle soreness

btw, lactic acid doesn't last more than 90 minutes in your body after any workout, but the other acids can do enough damage in those 90 minutes to make you sore for days

STRETCH after your cool-down session, especially hamstrings, calves, quads, lower back and chest/ triceps.

The day after a hard day you must ride easy, as hw says. Again: critical.

Training = stress + rest.
CapeRoadie

Bartali wrote:
...I have a tendency to be lazy or extremely motivated...


You have Type O blood, correct?
berck

I'll give them a try. The lemon-lime worked, but just had a horrible after taste. I finished it, but I've never had a desire to use it again. I've also tried hammer products that work well, but with little taste in some of them. Perpetuem works really good, but you have to mix something with it because you will just taste the soy protein. Cytomax works fine for me, but I've mixed in some of their Pre-Formance to add a little protein for those longer rides.

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