50+ Long Distance Cyclists
#151
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In case some have not seen this ..... Posted by Machka 3/24 .....
Rowan and I will not be cycling this weekend.
I explain why here:
https://www.bikeforums.net/20242446-post11602.html
Rowan and I will not be cycling this weekend.
I explain why here:
https://www.bikeforums.net/20242446-post11602.html
Hoping for a complete and quick recovery. His conditioning should be a factor in his favor.
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#153
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I was riding 40-60 miles on Saturdays,and Sundays until this year. Every year I ride my "birthday", 68 the first year, 69, then 70, 71, and this year 72 (+ a few getting back to my car). First chance I get, now that the weather is warming up, I'm looking to do my first century. Don't know why I've waited this long to do one...
#154
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#155
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Sorry that I just now saw this thread. I've done a fair number of randonees and ultra-distance events, and belong to both RUSA and the UMCA (or as it's now called ... WUCA).
In addition, I'm the event director for an ultra distance event here in Maryland, in which all proceeds go to a charity that helps homelesss schoolkids. We have:
* * 3-hour challenge - i.e. how many miles can you ride in 3 hours
Mason Dixon 3-Hour - Maryland Endurance Challenge
* * 6-hour challenge - i.e. how many miles can you ride in 6 hours - which is on the UMCA/WUCA calendar
Free-State 6-Hour - Maryland Endurance Challenge
* * 12-hour challenge - i.e. how many miles can you ride in 12 hours. This is actually the World UltraCycling Assocition's (WUCA's) National Championship 12-Hour Race - though probably 70% of the riders will just ride it as a fun endurance ride rather than competing for national glory.
National 12-Hour Championship Race - Maryland Endurance Challenge
Interestingly - at last year's event, we gave away pretty good prizes to the top 3 finishers in all 3 races, men and women. The donor for those prizes was Monton Sportswear - who contacted me here, on www.bikeforums.net!
In addition, I'm the event director for an ultra distance event here in Maryland, in which all proceeds go to a charity that helps homelesss schoolkids. We have:
* * 3-hour challenge - i.e. how many miles can you ride in 3 hours
Mason Dixon 3-Hour - Maryland Endurance Challenge
* * 6-hour challenge - i.e. how many miles can you ride in 6 hours - which is on the UMCA/WUCA calendar
Free-State 6-Hour - Maryland Endurance Challenge
* * 12-hour challenge - i.e. how many miles can you ride in 12 hours. This is actually the World UltraCycling Assocition's (WUCA's) National Championship 12-Hour Race - though probably 70% of the riders will just ride it as a fun endurance ride rather than competing for national glory.
National 12-Hour Championship Race - Maryland Endurance Challenge
Interestingly - at last year's event, we gave away pretty good prizes to the top 3 finishers in all 3 races, men and women. The donor for those prizes was Monton Sportswear - who contacted me here, on www.bikeforums.net!
#156
Senior Member
I haven't read all posts on this thread yet - will do so tonight - so this topic may have already been covered.
Several years ago, I did the Michigan National 24-Hour Challenge. (It turned out to be a 19.5 hour challenge, because the course was closed for some time due to heavy thunderstorms.) In that 19.5 hours I did 300 miles, and was convinced I'd be on the podium in my age group.
Not even close!
The overall winner was a twenty-something. Almost all of the next 10-or-more positions were won by geezers in my age group.
interesting...
Several years ago, I did the Michigan National 24-Hour Challenge. (It turned out to be a 19.5 hour challenge, because the course was closed for some time due to heavy thunderstorms.) In that 19.5 hours I did 300 miles, and was convinced I'd be on the podium in my age group.
Not even close!
The overall winner was a twenty-something. Almost all of the next 10-or-more positions were won by geezers in my age group.
interesting...
#157
Senior Member
In case some have not seen this ..... Posted by Machka 3/24 .....
Rowan and I will not be cycling this weekend.
I explain why here:
https://www.bikeforums.net/20242446-post11602.html
Rowan and I will not be cycling this weekend.
I explain why here:
https://www.bikeforums.net/20242446-post11602.html
Charlene, I'm so sorry to read about Rowan's accident. I'm sending many prayers and positive thoughts for a full recovery.
#158
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59 y/o. I do at least one century a year and many rides between 50 and 80 miles. Have never tried a double century. Did a double metric once.
#159
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Just read about Rowan. Wow. You both have my thoughts and prayers.
#160
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#161
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I'm training for a double century by my 70th birthday and I have decided to incorporate "Long Slow Distance" into my training blocks as outlined in "Maximum Overload for Cyclists" by DeVore & Wallack. Although the text of the book is more than clear on what they mean by SLOW there is nothing about what is meant by LONG. I understand, from the book, the theory on how this is good as a form of active recovery but I don't want to over do it, is 2 hours too little? Or is 4 hours too much? If anyone utilizes this form of training I would welcome your thoughts and opinions.
#162
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I'm training for a double century by my 70th birthday and I have decided to incorporate "Long Slow Distance" into my training blocks as outlined in "Maximum Overload for Cyclists" by DeVore & Wallack. Although the text of the book is more than clear on what they mean by SLOW there is nothing about what is meant by LONG. I understand, from the book, the theory on how this is good as a form of active recovery but I don't want to over do it, is 2 hours too little? Or is 4 hours too much? If anyone utilizes this form of training I would welcome your thoughts and opinions.
IMO, 2 hours is too little and 4 hours is not enough continual saddle time for a double in a day. BUT THEN what do I know ....
Good LUCK
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Thanks, OldTryGuy, for the response. One problem with doing LSD training, at least for me, is Cardio Creep. As The ride progresses and my HR creeps up ever so slightly over time, I need to reduce my velocity to stay inside that 7 BPM margin, After several minutes more my speed gets down to 8 or 9 MPH. Presumably after a few more hours speed is reduced to the point where I'm doing a track stand. Seems to be ok for a shorted recovery ride but impractical as a longer training ride.
#164
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@Mister Blister - 7 bpm is an unusually small spread for an endurance ride. Mine are usually around 115-145 bpm, and I only hit the higher end when it’s hot and I’m skimping on hydration. Cardiac creep is real, but it shouldn’t effect you that much.
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Demain, on roule!
Regards,
Chuck
Demain, on roule!
#165
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I'm training for a double century by my 70th birthday and I have decided to incorporate "Long Slow Distance" into my training blocks as outlined in "Maximum Overloadfor Cyclists" by DeVore & Wallack.
Although the text of the book is more than clear on what they meanby SLOW there is nothing about what is meant by LONG. I understand, from the book, the theory on how this is good as a form of active recovery but I don't want to over do it, is 2 hours too little? Or is 4 hours too much?
If anyone utilizes this form of training I would welcome your thoughts and opinions.
Although the text of the book is more than clear on what they meanby SLOW there is nothing about what is meant by LONG. I understand, from the book, the theory on how this is good as a form of active recovery but I don't want to over do it, is 2 hours too little? Or is 4 hours too much?
If anyone utilizes this form of training I would welcome your thoughts and opinions.
I have never utilized a "devised form of training" for my bicycling endeavors. Today was 50 miles at a slow pace in 3:16 due to wind and still tired from Tuesday's ride that was a faster pace day of 103 miles in 5:43…
I just go out and ride how I feel for what ever distance I feel like. If you are interested in minimum time/maximum speed then a coach might be advisable in addition to research.
IMO, 2 hours is too little and 4 hours is not enough continual saddle time fo ra double in a day. BUT THEN what do I know ....
Good LUCK
I just go out and ride how I feel for what ever distance I feel like. If you are interested in minimum time/maximum speed then a coach might be advisable in addition to research.
IMO, 2 hours is too little and 4 hours is not enough continual saddle time fo ra double in a day. BUT THEN what do I know ....
Good LUCK
Thanks, OldTryGuy, for the response. One problem with doing LSD training, at least for me, is Cardio Creep.
As The ride progresses and my HR creeps up ever so slightly over time, I need to reduce my velocity to stay inside that 7 BPM margin.
After several minutes more my speed gets down to 8 or 9 MPH. Presumably after a few more hours speed is reduced to the point where I'm doing a track stand. Seems to be ok for a shorted recovery ride but impractical as a longer training ride.
As The ride progresses and my HR creeps up ever so slightly over time, I need to reduce my velocity to stay inside that 7 BPM margin.
After several minutes more my speed gets down to 8 or 9 MPH. Presumably after a few more hours speed is reduced to the point where I'm doing a track stand. Seems to be ok for a shorted recovery ride but impractical as a longer training ride.
@Mister Blister - 7 bpm is an unusually small spread for an endurance ride. Mine are usually around 115-145 bpm, and I only hit the higher end when it’s hot and I’m skimping on hydration.
]@Mister Blister - 7 bpm is an unusually small spread for an endurance ride. Mine are usually around 115-145 bpm, and I only hit the higher end when it’s hot and I’m skimping on hydration.
Cardiac creep is real, but it shouldn’t effect you that much.
Cardiac creep is real, but it shouldn’t effect you that much.
When I’m considering a century ride, my training is via daily commuting with a long Saturday ride following a 10-week schedule (link) based on mileage, that was published years ago in Bicycling Magazine.
To guide my intensity of riding, I have devised a personal form of training, based on Relative Perceived Exertion:
I’m a 40+ year cyclist and I ride mainly for fitness. During nearly all of my 40 cycling years, my training has been by mileage.
This year though, I decided to go for speed (intensity), and I use the semi-quantitative,standardized, but personally relavant system of (Borg’s) Relative Perceived Exertion (RPE), [link] with my own particular adaptation…. I use cadence to chose gears to maintain my desired exertion.
My basic training is to ride at my RPE of 50% for six miles to warm up, then cruise at an RPE of 60%, and do intervals (on hills) at 70%.
I try to change gears to maintain a cadence of about 85-90 rpm on flats and rolling hills, and about 60 to 80 rpm on harder hills, to maintain my RPE. Shift up to higher gears as the cadence rises, and shift down as the RPE increases.
This year though, I decided to go for speed (intensity), and I use the semi-quantitative,standardized, but personally relavant system of (Borg’s) Relative Perceived Exertion (RPE), [link] with my own particular adaptation…. I use cadence to chose gears to maintain my desired exertion.
The RPE scale ranges from 6 to 17, with descriptions of the intensity. Multiply the RPE by 10 is the approximate heart rate. Jim's scale is the equivalent on a 0 to 100 scale, easier to think about:
RPE = 6, resting... Jim's scale = 10 to 20%
RPE = 7, very, very light... Jim's scale = 20 to 30%
RPE = 9, very light... Jim's scale = 30 to 40%
11, fairly light...50% (my usual happy-go-lucky pace without thinking about it)
13, somewhat hard...60% (I have to focus to maintain)
15, hard...70% (I start breathing hard at about 30 seconds)
17, very hard (lactate threshold; breakpoint between hard but steady
breathing and labored with gasping)...80% (my predicted max HR)
19, very, very hard...90 to 100%.
RPE = 6, resting... Jim's scale = 10 to 20%
RPE = 7, very, very light... Jim's scale = 20 to 30%
RPE = 9, very light... Jim's scale = 30 to 40%
11, fairly light...50% (my usual happy-go-lucky pace without thinking about it)
13, somewhat hard...60% (I have to focus to maintain)
15, hard...70% (I start breathing hard at about 30 seconds)
17, very hard (lactate threshold; breakpoint between hard but steady
breathing and labored with gasping)...80% (my predicted max HR)
19, very, very hard...90 to 100%.
I try to change gears to maintain a cadence of about 85-90 rpm on flats and rolling hills, and about 60 to 80 rpm on harder hills, to maintain my RPE. Shift up to higher gears as the cadence rises, and shift down as the RPE increases.
Last edited by Jim from Boston; 04-07-18 at 11:00 AM.
#166
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Just seen this thread - I don't often look at 50+.
I'm 66, like long distance cycling, try to ride at least 1000kms a month. I do about 3 metric centuries a month, and 1 imperial every 2 months. Many 200kms also, one 270kms race on dirt roads; my longest was 365kms in 14hrs (with the help of a strong tailwind...).
I'm 66, like long distance cycling, try to ride at least 1000kms a month. I do about 3 metric centuries a month, and 1 imperial every 2 months. Many 200kms also, one 270kms race on dirt roads; my longest was 365kms in 14hrs (with the help of a strong tailwind...).
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