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SHANNLAV's Photo SHANNLAV Posts: 9
3/20/08 2:20 P

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KJEANNE,
Things are going good. I feel like it is going be okay. It is so much fun just getting out in the open air again.
We are registering for the Bike Tour tomorrow so it is official and no turning back after that!

TO EVERYONE:
I just have to say that I cannot believe how many of you are so sweet! Thank you to everyone for all the encouragement and advice. Your stories and triumphs are what help others like myself move ahead and feel like we can do anything. I am so glad to have found spark people!
Have a great day today and THANK YOU, THANK YOU, THANK YOU!

Make It A Great Day!


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SHANNLAV's Photo SHANNLAV Posts: 9
3/20/08 2:02 P

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ERTH20SONG
Thank you so much for your help. What you said makes sense to me. Especially the sundae part! LOL It is inspiring to see people like you who are new to cycling. There really is something about it that is addicting and so much fun!
Thanks Again!

Make It A Great Day!


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KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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3/20/08 9:27 A

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SHANNLAV
Howís the training coming along???


Do not look where you fell, but where you slipped.
African proverb


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DRUMMER8280's Photo DRUMMER8280 SparkPoints: (0)
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3/18/08 11:49 P

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You got this 25 mile ride in the bag...no problem =) just keep moving foreword

A Goal witout a plan is just a Dream



ERTH2OSONG's Photo ERTH2OSONG Posts: 78
3/14/08 8:42 P

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Hey. I've been riding for about 9 months - so I feel like an expert...HA! But I have put in about 1500 miles and sometimes it helps me to get advice from someone new since the seasoned riders may not be able to relate...so here goes. BTW I didn't read all of everyone's previous posts so I MIGHT repeat some stuff.

1. You ABSOLUTELY can do this. 25 miles on a bike is equal to about 6 miles of running or less. You have enough time to prepare.
2. TIME on the bike is the key. Although there are plenty of complicated training ideas out there, you don't need them for this goal.
3. Do you have a cycling computer? You are going to need to average 14.3 MPH or better to complete this ride. That's not a real fast pace but it definitely is NOT a casual ride. If you have or can get a computer this will tell you how you are progressing when you look at your average ride.
4. That said, for the next two to three weeks don't try to hit that speed, go about 12-13 MPH for as long as you can putting in 2-3 hour rides at least once a week. This will build aerobic endurance which will help you keep up the pace for the ride. The last couple of weeks you can work on speed. This will feel right if you feel you are not training quite hard enough.
5. Keep on tracking those calories. There is a great article on the Spark that explains that exercise doesn't burn much fat. It does burn glycogen and glucose which your body will have to replace later with fat if you don't go out an have an ice cream sundae to reward yourself (which I am prone to do). Especially if you have hills on this course you can cut off about 5 minutes from your time by dropping 5 pounds. This also goes for the weight of your bike or anything you carry. This has proven to be great incentive for me to stay away from the sundaes.
6. Have FUN!!! This sounds like a great goal to enjoy and motivate you.

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ANNICE_QUENTIN's Photo ANNICE_QUENTIN Posts: 46
3/13/08 7:17 P

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WONGERCHI - so we're neighbours!
I am not so hard core anymore - I haven't raced in three years and I've not been on my bike nearly enough in that time either. I don't take my bike out in the winter now that I live in Ottawa but when I lived in the Valley I did all the time. There were so many dirt roads to ride in the winter (snow covered, sanded - not salted). There's nothing like riding in the winter!

I have been to Gatineau Park a few times with the Fly Gurlz a couple of years back, but they've disbanded here and I don't know them very well.

I think Camp Fortune has some MTB races I might try this year.

Kanata Lakes is always a great (and free) place to ride, if you like dirt, that is.

I'm thinking of getting a road bike for alternate workouts this year. In the meantime, as soon as this snow melts, if ever, you might see me on my Kona MTB on the roads. They will be clear long before the trails are!

Chin up, face forward.


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KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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3/11/08 2:25 P

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Oh my gosh, WONGERCHI
I havenít heard the term fartleks for years!! Since my running days. These are all great suggestions, as usual. Farleks are especially fun when you run with a partner. Each person can take turns deciding when youíll sprint.


Do not look where you fell, but where you slipped.
African proverb


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WONGERCHI's Photo WONGERCHI Posts: 3,889
3/11/08 1:08 P

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Ooh it's a training thread, I can't resist sticking my oar in...

So let me get this right - race distance is 12 miles in 1:45? You can currently do the distance but need to increase speed? I would say that you'll be OK if you ride most days, however, some structure may help you more. First thing I'd do is schedule a long ride, probably up to 20 miles, once per week. This is an easy conversational ride but it'll give you confidence and build some aerobic fitness. You'll also be logging a lot more saddle time than you need which is also good for the confidence. You also may want to refuel on the bike if you're out for 1:45 so the long ride is a good place to practise that.

I'd also do one, maybe two days of intervals. If you don't like structured intervals, then, whenever the mood takes you, sprint hard for as long as you can, and then fully recover. Spin for a while and then jump again, whenever you feel like it. If you've ever heard of "fartleks" as a running term, this is exactly the same, except on a bike. Also, spin classes are good for this, don't bother with everything the instructor says - a good interval workout would be to go hard when the class is standing, and recover when they're sitting...

Interval days should be separated by at least one day of really easy riding. REALLY easy.

ANNICE_QUENTIN:
WOO HOO another Ottawan! Although you're more hardcore than me, I stashed the bikes in December - I'm not about to take a roadbike out in the snow! And I really don't like riding MTBs. WRT dirt, Gatineau Park is great - I live in the city and ride my Cross bike out to the park and hit the dirt to work on bike handling...


In God we trust, all others bring data.
- W. Edwards Demings

If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise.
-P.Z. Pearce

Specificity, specificity, specificity.
-Andy Coggan

The plural of "anecdote" is not "data".
- Frank Kotsonis


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ANNICE_QUENTIN's Photo ANNICE_QUENTIN Posts: 46
3/11/08 10:39 A

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I have friends who make their own studded tires, but I've always just gone with my regular mountain bike tires. I find riding on ice and snow improves my balance because any sudden move and you go down. I've had a few nasty falls along the way doing that, but they became fewer and fewer and I'm a far better rider now for it.

There's nothing more beautiful than finding yourself on an old country road with snow pack and seeing a deer or some other wildlife run in front of you. It's so quiet out there in the snow.

I'm a bit sad because I've moved into the city now and I don't have any good dirt roads to ride without driving there.

Chin up, face forward.


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
3/11/08 10:27 A

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AQ: That is such a very good point! Riding in the snow is a great way to go. There are special tires that are studded and so help grip in the snow. However if you do not feel like spending the money on these tires then regular MTN tires work great too. Enjoy the snow rides because the surrounding snow is beautiful. I hope that helps to keep you motivated.


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SHANNLAV's Photo SHANNLAV Posts: 9
3/11/08 10:05 A

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You all are so great! Thank you for the advice it is so nice to get advice from people who know what they are doing. I really need to hear that you can get outside even though it's cold and do it. I guess the cold has been my excuse, but if you are heading out in snow and road salt I need to get over it! LOL I heard a quote that all excuses are equal and that is so true especially when you consider that no matter how big or how small and excuse is it has the same effect and it holds you back. SO here I am officially saying I WILL NOT USE THE COLD AS AN EXCUSE! emoticon
Yesterday we went on our 1st ride this season and it was not as bad as expected. However I do need to make up about 15 minutes time and increase my average speed. So 5 weeks should not be a problem. I am sure as you all know that riding a bike is one of the fastest ways to get into shape!
Thanks again and I am sure I will have more questions. You are all WONDERFUL!

Make It A Great Day!


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ANNICE_QUENTIN's Photo ANNICE_QUENTIN Posts: 46
3/11/08 8:17 A

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Living in the cold capital region of Canada (just received 51 cm of snow this weekend - that's roughly a foot and a half), I encounter the same problem. My advice to you is to take an old bike and train in the snow (wouldn't want salt on your good bike). A heavy bike will add more resistance and so will snow. If you have dirt roads that are snow covered they are a great workout. Then when you get on your good bike on the clear roads, you'll feel like you're sailing. If you don't have an old bike to use, just make sure you wash your bike well after each ride if salt is an issue (believe it or not, I've taken mine into the shower to wash it).

Also, ride every day to build up your endurance. Make sure you do a slow recreational ride the day after doing a tough training ride. Some days do hill repeats (ugh) to build up your anaerobic capacity and leg strength.

Some of us just have to ride in the winter. I think a good ride in the winter beats a spinning class any day!

Chin up, face forward.


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SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
3/10/08 10:30 P

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As usual KJ gives some good advice. Spin classes are a great way to go because it gets you time in the saddle and a great workout while having a bit of fun. If you need more advice feel free and we'll do what we can.

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SHANNLAV's Photo SHANNLAV Posts: 9
3/10/08 4:39 P

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KJEANNE,
Thank you for your advice it sounds like you have been doing this for a while. As for your questions last year I finished in 1:38 so just in time. I was up to about two 20-30 mile rides a month and rode 4-6 times a week at least 12 miles with no problem. I "Was" in such good shape so I just need to get back there QUICKLY. As for cycling classes I have done them and I like them but it is a 30 minute drive so to be able to just ride here outside is my preference.
I will know in about 2 hours how far I can ride right now. My son and I are going to venture outside for a ride it is a whole 51 degrees (WOO HOO) right now and it feels pretty good as long as it is not windy we are good. So I will come back on later and let you know how it goes.
Thanks again for your advice and I am adding you as a friend your awesome!


Make It A Great Day!


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KJEANNE's Photo KJEANNE SparkPoints: (39,078)
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3/10/08 3:50 P

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SHANNLAV
You can do this!!!! I have some questions and suggestions:
What was your time then last time you did this event?
What is the course like? Flat, hilly or both?
How many miles can you ride today?

I enjoy spinning classes and strongly suggest you use them for your training until the weather get better. The classes vary form instructor to instructor. So, in case you donít like your first class, try a different class. When you attend the first class, donít feel that you have to do everything the instructor says. Just keep pedaling and donít be too concerned about adding resistance to the fly wheel.

I suggest you try spinning classes 2 to 3 times week until you get on your bike. Once the weather clears, get out for ride and see how far you can ride (ride the actual course if you can). From the base ride, youíll add mileage every time you ride until you can ride 30 miles with no problem. Thatís right, 30 miles. Once you have ridden 30 miles, 25 will be a piece of cake.

Make sure to take your bike to a bike shop for a fitting. As you add mileage youíll be very happy that you got your bike adjusted to fit you.

You might also see if this organized ride has a training program.




Do not look where you fell, but where you slipped.
African proverb


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SHANNLAV's Photo SHANNLAV Posts: 9
3/10/08 2:17 P

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Hi I am new to spark people and I am so excited to find that there are so many of you excited about cycling!!!!
I have 5 weeks to get ready for the SLC Bike Marathon it has to be completed in 1hr 45mins. I just started riding last year and did the marathon then with no problem. I got lazy in Sept. and now I am starting from scratch. I am just now getting back on my bike with 20 extra pounds than last year also. I know I can do this but I would love some suggestions of how to go about it.
A couple questions. Are cycling classes as effective in training (utah is still cold) and does anyone have a program that they may suggest?
It is not a race it is just a timed event but I really do not want to miss it this year because I got lazy the past 6 months.
Any input is great and I look forward to meeting new friends!!

Make It A Great Day!


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