Getting started with long distance rides...

Hello,

one of my goals after the set back of last year, where my back snapped out on me, is to get into long distance cycling this year.
New bike is ready for me to be collected, and now I just need to get myself started.

I'd appreciate some tips from people on how to get started sensibly, without overdoing it.
Do people here do long rides alone or in a group?
Maybe someone has started long distance riding lately, and could tell me how exactly that went along?
Also if anyone knows clubs and organized rides in and around SE15 area that I'd definitely should look at, that'd be greatly appreciated.

Find someone who knows some good routes and go out with them

start doing say 40 mile ride and each week make it 5 miles longer

work on good technique and cadence control from the start

last year was my first year doing lon rides, by the time of the dragon ride I was 5 mins slower doing the ride than hippy

do not increase your distance too quickly it will come back to haunt you months later

travel with plenty of liquid and drink frequently (before you start to feel thirsty)

feeding is much more complex

for me porridge and slow release carbs work best though others function better with sugary drinks theyutterly screw me up

The absolute first thing I would do is make sure your new bike fits you properly, before even considering riding "long distances".

Also what do you mean by long distances? Do you have a set distance in mind, are you aiming for anything in particular?

There are a lot of forum rides organised on here, so keep an eye on this section. Rides to Cambridge, Oxford, Southend to name a few. Having said that most of these will be in the spring/summer when the weather improves.

I find riding in a group much more enjoyable and riding alone quite challenging. Keep an eye for the TNRC thread in early spring.

The absolute first thing I would do is make sure your new bike fits you properly, before even considering riding "long distances".

One of the most important factors. You will certainly know if the bike is the wrong size for you after 20 odd miles. You don't want to turn up to do a century on a bike with a TT too long for you or one with too much saddle-to-bar drop. It definitely won't help your (already damaged) back.

Carry sufficient nutrition. I only really discovered how much I need to eat/drink while riding by trial and error. Bonking/hitting the wall is horrible, especially when you're miles from home.

Padded undercrackers.

Well, the new bike is a custom made one, and I'll have it next weekend. They measured me up and all that, then did some CAD drawings, so in that respect it doesn't get much better I guess.

Distance wise this is exactly what I am not sure about. While in Oz the last two months I was doing 75k on a clunky mtb, which was ill fitted and gave me a tendonitis in my knee, which is on its way out right now. So yes, I am fully aware on the bike fitting issue.

Anyway, I think DD and equivalent distances is the aim this year, but what distance to do to get started while not overdoing it is one of the main questions in my mind right now.

I wouldn't worry about overdoing it. Just start. You can always recover before the next one. My first long ride was 80 miles on 81" wearing denim hotpants in the height of summer with no water bottle.

I wouldn't worry about overdoing it. Just start. You can always recover before the next one. My first long ride was 80 miles on 81" wearing denim hotpants in the height of summer with no water bottle.

To be honest I agree with all you guys talking about fit, hydration and food and stuff, but my first long ride was something like the one above, 75 miles on a Halfords full-suss mountain bike that cost £150 brand new.

I know what you say, but take the ride I just mentioned: Overdoing it once kept me from riding for a good 3-4 weeks, because the tendonitis in my knee was really really bad.

Maybe I am just getting old and stuff, but my back issue and stuff like the knees knocked loads of confidence out of me in that respect. For me, overdoing it seems to come at a price that is detrimental for the overall progress of fitness and ability these days, if you know what I mean?

I know what you say, but take the ride I just mentioned: Overdoing it once kept me from riding for a good 3-4 weeks, because the tendonitis in my knee was really really bad.

Maybe I am just getting old and stuff, but my back issue and stuff like the knees knocked loads of confidence out of me in that respect. For me, overdoing it seems to come at a price that is detrimental for the overall progress of fitness and ability these days, if you know what I mean?

Aye, of course. I was being flippant. I also have a bad back, and cycling's about the only thing that doesn't make worse - I can't imagine having the sort of bad back that would preclude cycling, it would be awful. Maybe speak to a physio to get some preparatory exercises for strengthening, etc?

Is it a geared or single speed bike? I suffer a bit with knee problems and would use gears for longer rides. DIstance is probably as much about technique as stamina, fitness, etc.

Read this thread: http://www.lfgss.com/thread60.html

HTFU.

And consider doing some Audax rides.

www.audax.uk.net

geared

I addressed the starting distance in my post!

And build incrementally from there.

Also consider mid week doing some interval training.

I addressed the starting distance in my post!

And build incrementally from there.

Also consider mid week doing some interval training.

I started off at about 5 mile distances 18 months ago and worked up from there. I'm comfortable doing 30 miles on club runs Sunday mornings and reckon I could go a lot further if I paced myself. Distance is really down to the OP to establish his comfort level and work forward from there.

Aye, of course. I was being flippant. I also have a bad back, and cycling's about the only thing that doesn't make worse - I can't imagine having the sort of bad back that would preclude cycling, it would be awful. Maybe speak to a physio to get some preparatory exercises for strengthening, etc?

+1 on speaking to someone about getting the right prep exercise. I have a collapsed disk which pushes constantly on a nerve, I didn't look after it properly when it went a year and half ago and have now spent a month without riding and am facing the possibility of surgery as nothing else has worked.

I would generally say if people have any back pains, get some advice on your bike fit and riding routine immediately unless you want to end up walking like you've just followed through like I do at the moment :-(

Carry sufficient nutrition. I only really discovered how much I need to eat/drink while riding by trial and error. Bonking/hitting the wall is horrible, especially when you're miles from home.

Padded undercrackers.
Both good advice.
As for distance, as others have said; take a distance you know you are comfortable with and add a bit to it. Personally, I find that increasing by 10 miles at a time is a good step, as it only adds about another 30 mins to a ride. Then do one or two "normal" rides, then add another 10 miles the following week. Each time you do it, increase your "normal" distance.

Everyones different so if something doesn't work, try something else. I have read that it is recommended to take your base weekly mileage and increase it by no more than 10% per week, not tried anything this disciplined myself though.

Ade, I am really sorry to hear this. Did you get an MRI scan done for that? I only have seen physiotherapists / osteopaths, and all of them said my symptoms indicate a muscular issue. However, when it snapped out I was unable to walk for a couple of days, and it took me a good month to be able to ride short distances again. This was just before DD last year, which I had signed up for.

I did read about this place called back2normal in southwark, which might be worth looking into, as they claim to have a good track record in avoiding surgery:

http://www.back2normal.co.uk/

Anyway, I am doing core strength exercises on a regular basis now, and daily stretches of the yoga pose kind, i.e. cat/cow, downward facing dog, etc.
This definitely helps, but back still gets sore on and off.
I have a pretty bad fear of surgery, so I'll do anything to avoid that.

Like I said, I did commission a tailor made bike, particularly with the back pain issues in mind. I think that's the best I can do in terms of bike fit etc, really.
I did consult with my osteopath, and he said riding should be good for me, as long as I do vigorous hem string stretches and work on my hip flexors as well.

Once I am warmed up, my back hardly bothers me, really. The only concern I have is fatigue from long riding and then getting bad posture leading to more pain.

So much for the infirmary talk!

Audax rides, yes, I will look into that. Cheers dj for the distance tip, I did read that the first time, and I think this is sensible advice.

dj: Can you tell me more about interval training? Also, when you say "work on good technique and cadence control from the start", what exactly do I need to look out for?

I also have some rollers, but haven't used them in a long time. Do they help with technique? Is it something I should build into my training?

Yes had the MRI last week which confirmed it. Have done osteopath, Chiropractor, physio, yoga, weekly exercises and the only thing that has really worked is Amitripyline which I don't want to take forever. Am waiting for another specialist appointment at moment, will check out that link thanks as do want to avoid surgery, just wish I hadn't carried on thinking I was still Mr. Invincible when it first happened as think I made it worse!

When I've got myself straight I'm going to do as you have and get a bike made to fit properly and hopefully get riding again properly before I get too fat to get my leg over the top tube!

How difficult was it to get an MRI? Did you go through your GP?

Have a cadence sensor and try to use the gears to maintain a relatively constant cadence

re technique

get to know how you should feel when riding with good posture

if you feel your posture collapsing and don't have the strength to maintain it then you have probably gone as far as you ought to that day

slogging away and straining yourself will only make you hurt and not help you keeping good form

a heart rate monitor can also be v useful

your intial gains in endurance and speed etc will be quite marked

I was advised to increase distance by 5% each week to avoid overly stressing the body

DJ: I'm flattered that you used me as some kind of performance comparison :)

Riding long? Bikes, tubes, pump, food, drink, money, optional bailout train money. Ride. Job done. You'll learn as you go all the wonders of bonking, p_nct_res in the pissing rain, getting lost, bonking and getting lost, bonking, getting lost, flatting in the rain, in a forrest, in a foreign country of which you speak not a word..

Who fitted the bike

they should have taken your cycling history and any existing medical issues into account

It's a custom made enigma ethos.
I did have quite a talk with those guys, and got measured up and stuff at their factory in Eastbourne.