n00bs training rides - dunwich dynamo

ello ello,

I'm planning to cobble togther a group of people that are new that want to do the dunwich, so we can train together. The plan is to do one ride a week, during the weekend. Who fancies it?

Cheers H

I'm up for it

ace - will pm you

definitely interested. Sounds like a great idea.

Try fitting a mid-weak ride in too. It's summer so it's easier to get out in the evenings.

sounds like a bang tidy plan, I'd be pretty keen for some mid week action!!

hi. new to the forum, but was planning on getting on the dunwich dynamo. im definitely interested

I'm looking pretty busy over the next few weekends, so I would be up for some evening rides too, even if it's just lapping Richmond Park.

What distances are people thinking of doing? My un-scientific reasoning says that if we do a couple of 40 milers a week, with a longer ride at the weekend, that should be ok...

Golden rule: The more miles you have in your legs the more physically prepared for it you'll be and the less you'll have to make up for with grim determination and mental strength (i.e. not giving up).

The "double distance" rule of thumb says that for a ride of X miles you should have done at least one (recent-ish) ride of X/2 miles.

Another rule of thumb says that for a one-off ride of X miles you should be doing X miles of training/commuting/leisure rides a week. Ideally for 4 weeks before the ride itself. (This works up until a point. There's no way I can do 600km a week for 4 weeks before a 600km Audax at the weekend. Nor 1400km a week in the run up to LEL.)

My regular week is commuting 4 days out of 5. = 100km.
One 3 lapper of Richmond Park = 40km (including ride to/from the park)
10km of pootling (down to 5-a-side and back, plus other weekly jaunts). = 10km

This is a pretty regulary 150km a week that is enough to get me round Audaxes once a month (usually 200km or 300km but once or twice a year a 400km or 600km).

More is better, but avoid doing too much as over-training is a serious problem and will leave you bolloxed for the day itself. Ideally you should have 3 or 4 days rest from any big/fast rides before the day itself. Maybe a gentle spin, but no going for a Richmond park 3 lap record or fastest commute.

thanks for the post, very helpful!

i did 55 miles yesterday, and didn't have a problem (apart from guaging when to eat - any tips on this?), so by x/2 rule, should be ok for DD. my commute is 50 miles a week, so a med-long ride or two per week between now and mid-July should be just the ticket.

I hope.

It also helps if you don't view it as training. Like the DD, you're riding should be relaxed. Ride out to a pub, sit down and have a meal, and a pint if you fancy, ride home a slightly different way. What would have been a hard 40+ mile training ride becomes a 60+ mile day out. You'll be tired at the end but you won't be knocked out for the next day when you should go out for a least a short jaunt, if for no other reason than to loosen up stiff muscles. After that its only another 40-50 miles for the DD, and they come pretty easy at night, even though it'll seem hard at the time.

Are you guys going to be doing this fixed? If yes then im interested.

thanks for the post, very helpful!

i did 55 miles yesterday, and didn't have a problem (apart from guaging when to eat - any tips on this?), so by x/2 rule, should be ok for DD. my commute is 50 miles a week, so a med-long ride or two per week between now and mid-July should be just the ticket.

Eat before you feel properly hungry and drink before you feel properly thirsty. If you're out all day then start thinking hobbit style. Second breakfast? bring it on, full pub lunch with a pint? bring it on, coffee and a cake on the way back? bring it on. If you're starting to feel a little peckish, that's the time to get busy eating.

(apart from guaging when to eat - any tips on this?)

Eat little and often. Really sugary stuff (i.e. jelly babies) should be for emergency use only.

Something like flapjack, malt loaf, a banana or three, sandwiches, etc. Ideally something that can be eaten whilst on the move.

I carry 3 or 4 McVities Chocolate covered flapjack in a little tri-bag that sits behind the stem. At a cafe stop I'll have beans on toast or a bacon/sausage sandwich. Ginsters "meat and fat wrapped in plastic" (a.k.a. cornish pasty, steak slice, sausage rolls) work a treat too and I usually carry one for mid-ride snack in the rackpack.

If, any point, you feel hungry then you've not eaten enough early enough, eat and take it easy until your body starts to digest it all.

Who's up for meeting Sunday mornings at RP then? I'm busy this week, but would be there most Sundays after up until DD.

Few laps and maybe detours in the surrounding area if people fancy.

@Hobo. I'm doing DD fixed. It's my first one so hopefully won't regret it!

Thanks for the info Greenbank - will look for one of these bags.

Also need to look for some "sensible" handlebars - 55miles on 33cm risers wasn't the most comfortable ride

I'm doing it geared (building up to lejog in September). I'm definitely around RP on Saturdays & Sundays although i can always be tempted outside of London for a group ride.

Also thinking of doing a few mid week rides to shave the kilos. Anything central / west would suit me.

Also need to look for some "sensible" handlebars - 55miles on 33cm risers wasn't the most comfortable ride

My long distance setup: http://www.greenbank.org/bikes/tempo/tempo7.jpg

Profile Century ZB Aero-bars on 44cm Profile T2 Wing base bar bullhorns. MarSAS Audax padding under the bar tape.

Bullhorns for wrestling the bike up the big hills (nothing on the Dun Run compares to various Welsh hills) and the aero-bars for plodding along with the weight off my hands.

Comfy as a comfy thing on the recent 620km ride however I'm still lacking complete feeling in my left hand little finger (it's been a bit on/off since the 750km ride up to Edinburgh back in March) but this is due to being lazy and riding along holding the elbow rests.

Who's up for meeting Sunday mornings at RP then? I'm busy this week, but would be there most Sundays after up until DD.

Few laps and maybe detours in the surrounding area if people fancy.

@Hobo. I'm doing DD fixed. It's my first one so hopefully won't regret it!

i'm up for it.
this weekend is out. as is next weekend as well.
wedding. then moving house.

but seriously, i need to get some mileage in. i doubt i'll make dunwich in time but would be up for any extra miles.

I am doing this route (or variation of) most weekends now: http://www.mapmyride.com/ride/united-kingdom/london/732124275627121505

Anyone welcome to join as i'm getting bored of swearing at the hills by myself.

fixed? geared?
i only have fixed, 48 x 19.

Fixed twice.... geared from now on.

right....

I've been thinking about doing this fixed, but...I'm 46, not ridden much this year except the odd 25 mile weekend spin and about 35 miles per week commuting.

I'm reasonably fit - got myself up a 14% 5 mile hill in Shropshire last week (Clee Hill) on my road bike.

Am I being overly ambitious?

No , you can do it on fixed

It's a rolling ride apart from the descent to Sudbury. Just get the miles in .