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MAKOTODFW's Photo MAKOTODFW SparkPoints: (0)
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4/26/08 1:31 A

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Hey there SusieQ!

What part of the area are you in?
Your ride sounds great...I've been planning on a ride from Dallas to Corpus (actually SW of Corpus Christi on Baffin Bay) in 2009 or 10.
35 miles a day definitely sounds do-able. Averaging 10 mph should make for a fairly enjoyable tour.
What is your planned route?
Are you staying in Motels along the way?
Are you riding back or driving?
I may be interested in joining up with your ride....sounds like it could be fun.

Michael

I'm just this GUY, ya know?



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RCKWHITNEY's Photo RCKWHITNEY Posts: 470
4/23/08 8:52 P

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Hi
I live in Texas and have ridden the LiveStrong 100 mile event in Austin, Hotter 'n Hell Century in Wichita Falls, and the MS 150 from Amarillo to Canadian (155 miles in 2 days).
When will you be doing this ride?
My recommendation for you is to start out riding 20-30 miles a day for 3 days in a row. Take a rest day and then ride 2 more days of 20-30 miles. Take another rest day. For your first week, I'd go with the 20 miles a day. Then the next week, increase your mileage unless you are too exhausted. You need to build up your endurance!!!
After each of your rides, drink a protein drink or Chocolate Milk. I use Endurox when I'm at home but you can always find Chocolate Milk at a convenience store.
Have you tried GU or Powergels during your rides? These are quick picker uppers and keep you from bonking.
Hopefully you own a great pair of cycling shorts, a cycling jersey, and cycling socks. You may want to get some chamois cream for your shorts to prevent chafing. Multiple days in the saddle can become uncomfortable.
You can accomplish this goal!!! Check with your Local Bike Shop (Richardson Bike Mart) for ride schedules. You might be able to join their rides and talk to the staff for advice including road selection.

ZOLA_NATALIE's Photo ZOLA_NATALIE Posts: 1,512
4/23/08 5:30 P

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While I'm still new to cycling myself, I do have one piece of advice about shifting. I've been doing alot of reading on shifting while on a hill. Yes you should shift before the hill but sometimes you forget or didn't shift down enough for the hill. So, when shifting down on a hill, pedal slower than your bike is going (during the shift only) so you don't have a rough shift and possibly do harm to the chain and drivetrain.

Also, I have knee problems and I now have been told why and how to avoid that. Pedal at a faster pace in a lower gear. I used to ride at a slow pace in higher gears. Now, I know that was stupid of me.

Edited by: ZOLA_NATALIE at: 4/23/2008 (17:29)
Discipline is remembering what you really want.
-Pam Young


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WONGERCHI's Photo WONGERCHI Posts: 3,889
4/23/08 9:41 A

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Kellie's the queen of multiple day touring - listen to her and you can't go far wrong.

Unless you're doing hills for some particular purpose, the way to get up them is to sit and spin the pedals. So you need to select an easy gear which will let you spin around 90ish RPM. This gear will vary depending on the steepness of the hill. Spinning up hills also doesn't spike HR which is good for you especially.

Ideally, you'll shift into this gear at the base of the hill. At first, you'll find that you'll be spinning fast and not really getting anywhere, but that sorts itself out when the road goes upwards. If you've gotten your gear selection wrong at the beginning, as soon as you feel your cadence dropping, shift down.

A good drill for hills is to find one and ride repeats on it in a number of ways - sitting and spinning, standing, low gear etc. You'll soon figure out which technique works.

For you though it's really about getting the miles in. As I don't know Texas I don't know how many miles you'll be doing in a day but make sure you can do that sort of mileage (and more, if possible) day in, day out. Back-to-back weekend long rides are ideal here.


EDITED to add:
I think I've said this before but make sure you test out all your nutrition on the bike beforehand! Sports drinks and gels make good emergency alternatives to proper food. I'm assuming you're stopping somewhere for a decent dinner every night?

Edited by: WONGERCHI at: 4/23/2008 (09:41)
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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SUSIEQMOM's Photo SUSIEQMOM Posts: 453
4/22/08 6:50 P

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Kellie, I wish I had others riding with me. Right now it is me and my best friend. She is following me in a van with an extra bike and supplies. I'm hoping to have a few friends ride with me on the last day. I REALLY Do need to work on hills. Since I don't have a lot of experience do you shift down before you hit a hill or during? What about coming down? My heart rate is really sensitive as I have Set and sinus tach so I need to keep a good balance on it and my asthma. As far as the conditions it should be rather hot so I should start early. Texas terrain is usually flat but not always so I need to prepare for this. Thanks for helping me. If anyone lives here I sure could use a motivational riding buddy. Suellen

KJEANNE's Photo KJEANNE SparkPoints: (39,576)
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4/21/08 11:24 P

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Hi SUSIEQMOM
I have a few questions: Are you riding with a group or are you doing this ride alone? If youíre riding with a group, is it a supported ride? Are there other people training for this ride that you can train with?

I copied a post I made in the long distance training topic and posted it below:

I have done a San Francisco to Los Angeles bike ride three times: once was the AIDSride (585 miles) in 2002, then 2x times for the Amgen Coast Classic 2006 and 2007 (525 miles). The Amgen ride is an 8-day fully supported ride that travels down the CA coast. The 2007 ride was spectacular! We had prefect weather: no fog! Both rides are fund raisers so I had to raise $2900 to be able to participate in the ride. The California coast is very hilly so these rides are very challenging. We had a choice of camping for free or staying in hotels at our coast. I camped in 2002 then stayed in hotels for 2006 and 2007. All meals were proved and SAG support.

Hereís my advice on training so you can enjoy your ride:
Train on the same type of terrain that you will ride: donít train on flats if your route has lots of hills. By training I mean doing hill intervals and riding hills that have a similar degree of climb. On the AIDSride we had two hills that were very challenging: the Quad buster which did bust my quads because I didnít train on a similar hill and the evil twins which were a piece of cake because I trained on a hill in LA that had the same degree of gain.

Train in the similar weather, if you can. Donít ride in the cold if the weather were you will tour is hot. Train in the heat. If you donít the heat will kick your butt!

Train multiple days. For the 2007 Amgen ride I never road more than 80 mile in a day but my cycling coach, for a three day weekend, had me riding 60 miles on Friday, 120 miles on Saturday, 100 miles on Sunday and 60 miles on Monday. After that weekend I knew, mentally, I could finish any 80 mile ride. I also knew how my body would react to multiples days of riding.

Do not make any changes to your bike before the tour: no new equipment no adjustments. Make your final adjustments about 3-4 weeks before the ride, then no changes.

Do not make any changes to what you eat while riding before the tour. Decide what works for you and donít change it.

Ask for advice on what to bring to wear. I always dress in layers. For the California ride there can be a big difference in temperature when you start riding, some days were in the 40ís and when you finish riding for the day, some days were in the 70ís! That is a big range. So for me I always wore a sleeveless base layer, a short sleeve jersey, arm warmers, shorts, knee warmers and I lined my shoes with baggies (the best way I have found to keep my feet warm!) I top this off with a windbreaker that converts to a vest. Then, as the weather warms I start striping and stowing the clothes in my camelback. BTW I do use a camelback for touring but not for shorter or training rides. If you plan to use a camelback, wear it during your training rides so you can get used to the weight on your back. The camelback has the added advantage of, on cold mornings, if you fill it with hot weather it will keep you warm. You can feel the heat on your back. On hot days I fill it with cold weather and ice to help keep my core cooler.

Water is good but a hydration drink is better to give your muscles the fuel they need to rebuild after hours of riding. I like pertetum from Hammer products.

Thatís all I can think of right now!

Kellie

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


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SUSIEQMOM's Photo SUSIEQMOM Posts: 453
4/21/08 10:04 P

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Thanks for all your advice. This ride is 165 miles. I am stopping in Round Rock and I am starting in Waxahachie. I'm going to take 5 days to complete it. First leg Waxachie to Hillsboro. Hillsboro to Waco next. Waco to Temple. Temple to Round Rock. Possible rest day on Wed. I have a friend who will go with me. I pan on taking H2o, kashi bars, peanut butter, muscle milk. What else can you think of? The bicycle shop is going to show me how to change a tire etc. I will have 2 bikes too. I hope to have some more riders towards the end. What do I need to think about? Suellen

SUE1326's Photo SUE1326 Posts: 230
4/18/08 9:42 A

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Hi SusieQmom!

Welcome to spark people and to biking and to goals! You can do this ride! You said Dallas to Austin which is almost 200 miles. Is this a one day ride? or two day ride? 8 weeks to train for it! Wow, you have your work cut out for you. Try to ride daily if you can but also have a rest day or two in there. I would try to keep a weekday ride of 20-25 miles and increase your mileage on your weekend rides. Like on Saturday or Sunday go from 20 miles then next weekend 30 miles, 40 miles, etc. With 8 weeks that's really not a lot of time. You will be increasing your high miles fast.

Pedal On!

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Sue

"Bicycling is a big part of the future. It has to be. There is something wrong with a society that drives a car to work out in a gym."

- Bill Nye


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WONGERCHI's Photo WONGERCHI Posts: 3,889
4/18/08 9:42 A

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SPARTY's got some good points, listen to his advice. Definitely aim for a long weekend ride one day, building distance. There's a 10% rule in building running distance but for cycling you can bend that without too many problems. Make sure you test out what you can eat and drink on the bike during these rides.

Interval stuff is good and all but seeing as you've got 8 weeks to prepare for a 160 mile ride I'd just be building mileage. Of course don't be afraid to do some interval/hill stuff one or two days per week but the long rides are the key right now.

One thing I would suggest is that you get a decent bike fit. This should be a safeguard against any injuries/strains - 160 miles is a lot of pedal strokes!

The problem with your request is you're not detailed enough. Are you doing the whole distance in a day? Or multiple days? If so, how much riding is going on per day? Are there rest days? Is the course flat/hilly? What's the temperature like? Is there a time limit? Is food/bike maintenance etc. provided?

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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SUSIEQMOM's Photo SUSIEQMOM Posts: 453
4/18/08 12:53 A

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Thanks for all your help. My cardiologist cleared me for the ride today. He too is a cyclist and will ride with me when I lose 100 pounds .I will probably have other questions soon. Some people dont believe I can do this and they think I am crazy. However I believe I can. I will talk to you in the am. Suellen

SPARTYJR3000's Photo SPARTYJR3000 Posts: 629
4/17/08 11:27 A

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SQ: I'm glad to hear that you have set a goal and you are willing to ask for help when you need it. I have been riding for years and working in cycling shops. If you need advice I would love to help out as would most anybody on this team. I know that there is one person on this team that has a lot of experience with multi-day rides, especially of long distance. KJeanne, if you are available you might want to insert a comment or two here.
If mapquest is correct then your ride is about 165 miles or so. This is a ride that will take tome to train for. It obviously cannot be achieved over night. I would recommend that you train during the week with moderate distances and save the weekend for a long ride and recovery. Most people do not have great schedules (work, family, LIFE etc.) so training isn't always effective enough. In your case I think that you can do a few speed workouts and endurance rides during the week. The speed workouts will be shorter but of a high intensity. If you can manage to do about two or three in one set and then do two sets you should be feeling pretty burned but will get stronger. I usually burn out for circuit of a little over three miles. I shoot to do them faster than 10 minutes. However, my pace is not yours nor should it be. For your first one go out and do the three miles as fast as you can do it. Don't just jump into it please do your warmup first. Oh the terrain should be rather flat if possible to ensure accuracy. That time will be your goal for the future. I would probably add on about half of a minute to a full minute to your time so that your goal doesn't absolutely kill you. You want to be tired afterwards but not as if you had just rode in a race. If you have a heart rate monitor you can do this in another way. Once you have calculated your resting HR and max HR then you can set windows of HR to ride in. This will be more effective than just shooting for a time. Incorporating both time and HR is the best.
For the gym I hope that they have certified individuals to help you. I work out at a MMA gym and so I have lots of different pieces of equipment to use. I prefer to use Kettle Bells. However, I do not recommend just going out and picking up a Bell without professional instruction and direction. It is not something that is as easy to use as is a dumbbell or barbell. If you are truly novice to gym equipment then stick to the machines for a while until you get the pattern of the exercise that you are replicating on the machine. Here's a link to where I answer questions about cycling and strength training:

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x1670x1296R>9237


It's here on this team and I really like to take time to help out in this department. Ok so working with free weights is a great way to build overall strength. You will be lifting the actual weight and having to keep it balanced all at the same time. Machines are like cheating in that the weight that you see on the stack is not what you are lifting, per se. The mechanical advantage removes some of the effort in lifting the weight and so you are really lifting something lighter. Supposedly there have been advances in engineering so that you are really lifting what the list says but I haven't noticed a difference yet. Weights are broken into sets and reps. The reps is how many times you lift a certain weight. The set is how many times you do a certain amount of reps with breaks in between or sometimes not.
IE You bench press 60lbs 20 times and then rest. That is one set. If you repeat with another 20 reps then that is another set for a total of two.

I hope that is clear enough. You should start light and make the weight heavier if it is too easy. Since you probably do not want to look like Arnold did in the 80's I would say that lower weight and higher reps is better and I recommend that for most pure cyclists. What ever exercise you do your reps should be 15-20 or so. I use that for most of my body. However, I do use heavy weights and would do 8-10 reps for a heavy set. As your body changes so should your weight. Change your work out and try new exercises. Doing the same thing again and again will not increase strength.

BEFORE YOU DO ANY OF THIS PLEASE TALK WITH YOUR DOCTOR AND ENSURE THAT YOU ARE CLEARED TO START A NEW WORKOUT!

Remember that only you and your doctor know how your body works and what is best for you. If you have more questions please ask either in an email or by following this thread or the one that I have pasted in this post. Listen to the other members as they will also have great advice for you. I really hope that you can reach your goals! Good luck and keep on peddling.

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JAMIERAND Posts: 200
4/17/08 11:24 A

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Suellen that's awesome! How far is your ride? I know everytime I'm in TX I'm reminded of how big it is, so I'm guessing this is more than one day?

Last year I did my first century and learned a ton about distance riding. A couple things I did that made a huge difference were taking yoga once a week (while I appreciate the benefits, I don't really enjoy yoga... but it was invaluable for stretching), and getting regular massages. As your rides get longer, you'll get lots of tightness not only in your legs, but between the shoulder blades and around your neck. It really helps to keep loose. Plus when else do you have the excuse to get regular massages?

Also, check out Cascade.org. The cascade bike club up here in Seattle is the biggest in the country. Every July they run a ride called STP (Seattle to Portland) which is just over 200mi. 9000 people ride it, about a third in one day. My boyfriend did the one day ride last year and found excellent training tips on the website. They have a training schedule and rides every weekend which obviously you won't be here for, but you can see how they increase their mileage every week and build up. The info regarding STP might help you out, and is for both one and two-day riders.

Finally, learn all you can about hydration and food. Electrolyte replacement is important, staying fed and hydrated, etc. You can sort of play with that as you go...see what works for you and what doesn't.

Good luck and have a great time!
-J


Edited by: JAMIERAND at: 4/17/2008 (11:23)
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SUSIEQMOM's Photo SUSIEQMOM Posts: 453
4/17/08 10:59 A

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My name is Suellen Mullins and as you can see I am on a big weight loss journey. However I know I am not alone. I need your help. I have 8 weeks until I embark on my journey of a lifetime. I am going to bike from Desoto Tx to Round Rock Tx. Basically Dallas to Austin. I need you more experienced riders to help me make a training schedule. So far I am at 20 miles in one ride. I went from 12 to 20 in one week. I do have a gym membership
and am willing to follow your suggestions. I'm doing this for all of us who have dreams. For all of us who have been told we cant do it. We have to believe. Oh yeah I have a giant ocr road bike. My health concerns are a heart condition and asthma. Both are mostly under control. Please` help me. Suellen

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