preparing for the MS ride

I'd like to get some advice from the cyclists out there... The longest ride
I've ever done was last weekend - 40 miles. It was a combination of rolling
paved hills and brutally steep gravel roads. I'd like to think it was the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no idea
how to train for something like this. Do I just go out and ride 50 miles?
Where do I even ride? I've ridden very little with traffic, so it's pretty
intimidating to me still. I wonder what I need to build up to in order to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike for
these long distance rides, it just happened to be what I have. I am getting
a new hybrid this weekend, which I'm hoping will make a big difference in my
speed.

Betsy
http://www.nationalmssociety.org/goto/betsy.steinhart

determined wrote:
I'd like to get some advice from the cyclists out there... The longest ride
I've ever done was last weekend - 40 miles. It was a combination of rolling
paved hills and brutally steep gravel roads. I'd like to think it was the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no idea
how to train for something like this. Do I just go out and ride 50 miles?
Where do I even ride? I've ridden very little with traffic, so it's pretty
intimidating to me still. I wonder what I need to build up to in order to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike for
these long distance rides, it just happened to be what I have. I am getting
a new hybrid this weekend, which I'm hoping will make a big difference in my
speed.

Betsy
http://www.nationalmssociety.org/goto/betsy.steinhart



Assuming the 175 splits approximately evenly into two 87.5 mile days,
you're talking about rides that are only just double the maximum you
have already done, so should be manageable with some preparation.

If you are riding at about the same speed I do when I'm randoneering
(usually about 15mph) then you are talking about two six hour days in
the saddle. Think about it in terms of time as much as distance.

For on-road work, you need to consider:

Hydration
Nutrition
Comfort

The last of these is VERY important for endurance cycling. If you are in
agony because the bike doesn't fit properly or is poorly set up for
you, it doesn't matter how fit you are, it's going to be tough. So spend
some time getting the bike-fit absolutely right - paying particular
attention to the three contact points between you and the bike - hands,
bum, feet. You're looking for a balance that works for you.
Getting a saddle that works for you can take ages - probably longer than
you have; so you may have to settle for a compromise and put up with
some soreness. Keep your backside clean, use a chamois cream (or even
nappy cream - it works) and padded shorts and you should be OK. Of
course, you may be lucky and find the magic formula straightaway.

Hydration and Nutrition are also key. Make sure you drink plenty of
water/electrolyte mix; 500ml an hour if it's not hot - up to a litre an
hour if it's hot. Drink before you feel thirsty, eat before you feel
hungry. I keep two 1 litre bottles on my bike this time of year - one
with water, the other with dilute fresh Orange Juice with a pinch of
salt and Lo-salt.
Remember - dieting goes out the window for this kind of thing, OK?
You'll be eating for fuel, not recreation or (god forbid) weightloss.
You want carbs so your body can rotate your Glycogen stores, and (more
importantly) burn fat. If you can keep your heart-rate around 70% of
your maximum, you'll be burning loads of fat - and carbs are needed to
fuel that process.
Simple, straightforward carbs that you know you can digest easily -
that's what you are looking for. These work for me on long brevets - up
to 300 miles:

Flapjack
Honey Sandwiches
Beans on Toast (Cafe stops)
Jelly Babies (or Vegetarian equivalent if appropriate)
Cereal Bars
Oatmeal Bars

I generally eat normal meals during a ride (though smaller than normal
to avoid indigestion) and then nibble these snacks as I ride - roughly a
couple of mouthfuls every 15/20 minutes or so.
If you have some hilly terrain to cover, don't forget that when you
start working hard, your digestion will shut down and anything you eat
will lay in your gut like a brick - so try and time your heavier eating
for downhills, rest-stops and flatter sections.

Riding in traffic is just something you have to get used to - there's no
magic bullet I know of.

Here is the key. Ride your bike - lots. You'll very quickly learn what
does and doesn't work. You have plenty of time between now and August,
so get riding!

Do a mixture of long rides - up to 60 miles I'd say, and some shorter,
faster rides where you're working harder than normal.

You might find some useful articles he

http://www.ultracycling.com/

Keep us posted on progress!


Chris

On May 24, 11:25 pm, "determined" wrote:
I'd like to get some advice from the cyclists out there... The longest ride
I've ever done was last weekend - 40 miles. It was a combination of rolling
paved hills and brutally steep gravel roads. I'd like to think it was the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no idea
how to train for something like this. Do I just go out and ride 50 miles?
Where do I even ride? I've ridden very little with traffic, so it's pretty
intimidating to me still. I wonder what I need to build up to in order to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike for
these long distance rides, it just happened to be what I have. I am getting
a new hybrid this weekend, which I'm hoping will make a big difference in my
speed.

Betsyhttp://www.nationalmssociety.org/goto/betsy.steinhart

From an email sent out by my team captain:

You're not just training your legs and lungs - you're also getting
used to spending lots of time on a bicycle seat. Even if you're in
shape, hours of riding will make your body sore if you aren't
prepared.
Instructions
Difficulty: Moderate Steps
Step One - Become acquainted with your bicycle. Ride in a low-traffic
area for one hour at a comfortable pace. Shift gears, step into and
out of the pedals at intersections and ride with your hands in
different positions on the handlebars.
Step Two - Begin taking hour-long rides in rolling hills on the
weekends when you're comfortable with the gears and different parts of
the bike. With a map or odometer, note the approximate distance you
can travel in one hour.
Step Three - Ride for an hour and a half - once you're comfortable
riding 10 miles in an hour on rolling hills - to a distance of 15
miles.
Step Four - Continue adding time and distance until you can ride for
three hours comfortably, with rests as needed, for 30 miles on rolling
hills.
Step Five - Continue increasing your distance by five-mile increments.
Include longer - but not necessarily steeper - hills.
Step Six - When you can ride 40 miles in four hours or less, put
panniers (bags made for bikes) on your bicycle. Load them with picnic
supplies (10 or 15 lbs). Ride for an hour to a picnic site, eat and
then return.
Step Seven - Continue to ride with loaded panniers - grocery shopping
by bike is a good way to practice - until you can maneuver your bike
at regular speed loaded and unloaded. Continue increasing time and
distance until you reach the average day's ride for your planned trip.
Step Eight - Pack the gear you plan to take on your trip and make a
ride equal to your planned average day.
Tips & Warnings
Wear bike pants with a padded seat and wear padded bicycling gloves.
Train so that you can ride all day comfortably, rather than a few
hours fast.
If you have any condition that would impair or limit your ability to
engage in physical activity, please consult a physician before
attempting this activity. (From the City to Shore Tour Newsletter)

"The Historian" wrote in message
ps.com...
On May 24, 11:25 pm, "determined" wrote:
I'd like to get some advice from the cyclists out there... The longest
ride
I've ever done was last weekend - 40 miles. It was a combination of
rolling
paved hills and brutally steep gravel roads. I'd like to think it was
the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many
miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no
idea
how to train for something like this. Do I just go out and ride 50
miles?
Where do I even ride? I've ridden very little with traffic, so it's
pretty
intimidating to me still. I wonder what I need to build up to in order
to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike
for
these long distance rides, it just happened to be what I have. I am
getting
a new hybrid this weekend, which I'm hoping will make a big difference in
my
speed.

Betsyhttp://www.nationalmssociety.org/goto/betsy.steinhart

From an email sent out by my team captain:

You're not just training your legs and lungs - you're also getting
used to spending lots of time on a bicycle seat. Even if you're in
shape, hours of riding will make your body sore if you aren't
prepared.
Instructions
Difficulty: Moderate Steps
Step One - Become acquainted with your bicycle. Ride in a low-traffic
area for one hour at a comfortable pace. Shift gears, step into and
out of the pedals at intersections and ride with your hands in
different positions on the handlebars.
Step Two - Begin taking hour-long rides in rolling hills on the
weekends when you're comfortable with the gears and different parts of
the bike. With a map or odometer, note the approximate distance you
can travel in one hour.
Step Three - Ride for an hour and a half - once you're comfortable
riding 10 miles in an hour on rolling hills - to a distance of 15
miles.
Step Four - Continue adding time and distance until you can ride for
three hours comfortably, with rests as needed, for 30 miles on rolling
hills.
Step Five - Continue increasing your distance by five-mile increments.
Include longer - but not necessarily steeper - hills.
Step Six - When you can ride 40 miles in four hours or less, put
panniers (bags made for bikes) on your bicycle. Load them with picnic
supplies (10 or 15 lbs). Ride for an hour to a picnic site, eat and
then return.
Step Seven - Continue to ride with loaded panniers - grocery shopping
by bike is a good way to practice - until you can maneuver your bike
at regular speed loaded and unloaded. Continue increasing time and
distance until you reach the average day's ride for your planned trip.
Step Eight - Pack the gear you plan to take on your trip and make a
ride equal to your planned average day.
Tips & Warnings
Wear bike pants with a padded seat and wear padded bicycling gloves.
Train so that you can ride all day comfortably, rather than a few
hours fast.
If you have any condition that would impair or limit your ability to
engage in physical activity, please consult a physician before
attempting this activity. (From the City to Shore Tour Newsletter)

Thanks for the info. I'm good for about 4 hrs at this point. With my new
bike (Trek 7.7fx), I should be able to cover a LOT more miles in that time
than I did with my mountain bike!

On May 28, 11:00 am, "determined" wrote:
"The Historian" wrote in message

ps.com...



On May 24, 11:25 pm, "determined" wrote:
I'd like to get some advice from the cyclists out there... The longest
ride
I've ever done was last weekend - 40 miles. It was a combination of
rolling
paved hills and brutally steep gravel roads. I'd like to think it was
the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many
miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no
idea
how to train for something like this. Do I just go out and ride 50
miles?
Where do I even ride? I've ridden very little with traffic, so it's
pretty
intimidating to me still. I wonder what I need to build up to in order
to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike
for
these long distance rides, it just happened to be what I have. I am
getting
a new hybrid this weekend, which I'm hoping will make a big difference in
my
speed.

Betsyhttp://www.nationalmssociety.org/goto/betsy.steinhart

From an email sent out by my team captain:

You're not just training your legs and lungs - you're also getting
used to spending lots of time on a bicycle seat. Even if you're in
shape, hours of riding will make your body sore if you aren't
prepared.
Instructions
Difficulty: Moderate Steps
Step One - Become acquainted with your bicycle. Ride in a low-traffic
area for one hour at a comfortable pace. Shift gears, step into and
out of the pedals at intersections and ride with your hands in
different positions on the handlebars.
Step Two - Begin taking hour-long rides in rolling hills on the
weekends when you're comfortable with the gears and different parts of
the bike. With a map or odometer, note the approximate distance you
can travel in one hour.
Step Three - Ride for an hour and a half - once you're comfortable
riding 10 miles in an hour on rolling hills - to a distance of 15
miles.
Step Four - Continue adding time and distance until you can ride for
three hours comfortably, with rests as needed, for 30 miles on rolling
hills.
Step Five - Continue increasing your distance by five-mile increments.
Include longer - but not necessarily steeper - hills.
Step Six - When you can ride 40 miles in four hours or less, put
panniers (bags made for bikes) on your bicycle. Load them with picnic
supplies (10 or 15 lbs). Ride for an hour to a picnic site, eat and
then return.
Step Seven - Continue to ride with loaded panniers - grocery shopping
by bike is a good way to practice - until you can maneuver your bike
at regular speed loaded and unloaded. Continue increasing time and
distance until you reach the average day's ride for your planned trip.
Step Eight - Pack the gear you plan to take on your trip and make a
ride equal to your planned average day.
Tips & Warnings
Wear bike pants with a padded seat and wear padded bicycling gloves.
Train so that you can ride all day comfortably, rather than a few
hours fast.
If you have any condition that would impair or limit your ability to
engage in physical activity, please consult a physician before
attempting this activity. (From the City to Shore Tour Newsletter)

Thanks for the info. I'm good for about 4 hrs at this point. With my new
bike (Trek 7.7fx), I should be able to cover a LOT more miles in that time
than I did with my mountain bike!

I just got back from a 24 mile ride this morning. Average speed 10.68
MPH over some rises and hills. Biggest one was an 8% grade.

My training for the 75 mile MS ride in September - donations accepted
he
http://www.citytoshore.org/
and look up participant Neil Brennen
- will consist of at least two other organized rides, both in June:
Indian Creek Roll and Stroll, June 16, 39 miles;
French Creek Iron, June 24, 50 miles

and becoming a transportational cyclist. Riding to my gym three days a
week gives me 48 miles. Riding to church gives me an additional 10. My
weekly ride with my buddy Dennis gives me another 16. Combine that
with a long ride on Saturdays, and I have quite a training routine.

Neil
385/247/225

"The Historian" wrote in message
ups.com...
On May 28, 11:00 am, "determined" wrote:
"The Historian" wrote in message

ps.com...



On May 24, 11:25 pm, "determined" wrote:
I'd like to get some advice from the cyclists out there... The
longest
ride
I've ever done was last weekend - 40 miles. It was a combination of
rolling
paved hills and brutally steep gravel roads. I'd like to think it was
the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many
miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no
idea
how to train for something like this. Do I just go out and ride 50
miles?
Where do I even ride? I've ridden very little with traffic, so it's
pretty
intimidating to me still. I wonder what I need to build up to in
order
to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right
bike
for
these long distance rides, it just happened to be what I have. I am
getting
a new hybrid this weekend, which I'm hoping will make a big difference
in
my
speed.

Betsyhttp://www.nationalmssociety.org/goto/betsy.steinhart

From an email sent out by my team captain:

You're not just training your legs and lungs - you're also getting
used to spending lots of time on a bicycle seat. Even if you're in
shape, hours of riding will make your body sore if you aren't
prepared.
Instructions
Difficulty: Moderate Steps
Step One - Become acquainted with your bicycle. Ride in a low-traffic
area for one hour at a comfortable pace. Shift gears, step into and
out of the pedals at intersections and ride with your hands in
different positions on the handlebars.
Step Two - Begin taking hour-long rides in rolling hills on the
weekends when you're comfortable with the gears and different parts of
the bike. With a map or odometer, note the approximate distance you
can travel in one hour.
Step Three - Ride for an hour and a half - once you're comfortable
riding 10 miles in an hour on rolling hills - to a distance of 15
miles.
Step Four - Continue adding time and distance until you can ride for
three hours comfortably, with rests as needed, for 30 miles on rolling
hills.
Step Five - Continue increasing your distance by five-mile increments.
Include longer - but not necessarily steeper - hills.
Step Six - When you can ride 40 miles in four hours or less, put
panniers (bags made for bikes) on your bicycle. Load them with picnic
supplies (10 or 15 lbs). Ride for an hour to a picnic site, eat and
then return.
Step Seven - Continue to ride with loaded panniers - grocery shopping
by bike is a good way to practice - until you can maneuver your bike
at regular speed loaded and unloaded. Continue increasing time and
distance until you reach the average day's ride for your planned trip.
Step Eight - Pack the gear you plan to take on your trip and make a
ride equal to your planned average day.
Tips & Warnings
Wear bike pants with a padded seat and wear padded bicycling gloves.
Train so that you can ride all day comfortably, rather than a few
hours fast.
If you have any condition that would impair or limit your ability to
engage in physical activity, please consult a physician before
attempting this activity. (From the City to Shore Tour Newsletter)

Thanks for the info. I'm good for about 4 hrs at this point. With my
new
bike (Trek 7.7fx), I should be able to cover a LOT more miles in that
time
than I did with my mountain bike!

I just got back from a 24 mile ride this morning. Average speed 10.68
MPH over some rises and hills. Biggest one was an 8% grade.

My training for the 75 mile MS ride in September - donations accepted
he
http://www.citytoshore.org/
and look up participant Neil Brennen
- will consist of at least two other organized rides, both in June:
Indian Creek Roll and Stroll, June 16, 39 miles;
French Creek Iron, June 24, 50 miles

and becoming a transportational cyclist. Riding to my gym three days a
week gives me 48 miles. Riding to church gives me an additional 10. My
weekly ride with my buddy Dennis gives me another 16. Combine that
with a long ride on Saturdays, and I have quite a training routine.

Neil
385/247/225

I am still getting over a bronchial infection, and haven't done any exercise
for the past 9 days. With the sun out and it being a holiday weekend, I was
getting cabin fever. Add to that the new bike, and I HAD to take it out. I
did 20 miles today, and my poor body just wasn't ready. I took it nice and
slow, but I am still very weak! I guess I'll just have to ease back into
it.

On May 28, 12:00 pm, "determined" wrote:
Thanks for the info. I'm good for about 4 hrs at this point. With my new
bike (Trek 7.7fx), I should be able to cover a LOT more miles in that time
than I did with my mountain bike!- Hide quoted text -

- Show quoted text -

Nice bike, det! You should do much better on it than the mountain
bike.

Beverly

determined wrote:
I'd like to get some advice from the cyclists out there... The longest ride
I've ever done was last weekend - 40 miles. It was a combination of rolling
paved hills and brutally steep gravel roads. I'd like to think it was the
equivalent of 50+ typical paved miles.

The MS ride is at the beginning of August, and I'd like to do as many miles
as I can. They do offer several different lengths, giving you the
opportunity to ride anywhere from 33-175 miles in two days. I have no idea
how to train for something like this. Do I just go out and ride 50 miles?
Where do I even ride? I've ridden very little with traffic, so it's pretty
intimidating to me still. I wonder what I need to build up to in order to
be ready for a 2 day ride.

I've been riding a mountain bike, which obviously is NOT the right bike for
these long distance rides, it just happened to be what I have. I am getting
a new hybrid this weekend, which I'm hoping will make a big difference in my
speed.

Betsy
http://www.nationalmssociety.org/goto/betsy.steinhart



You can check with local bike shops to see if they have some rides that
you can participate it or you can make up your own routes using
mapmyride.com.

For my first MS150, I did several metric centuries (62 mile group rides)
before the big weekend. The best advice I was given is that if it's a
two day event, train long rides on consecutive days.

I have the Tour de Cure (75 miles x 2 days) in less that two weeks so
I'm ramping up big time now.

--
jmk in NC