Tell us about your weekend ride

Caffeine gives you highs and lows, better off weaning yourself off it and only using it when needed. It won't affect your riding unless you're pounding it down and get the shakes. Other than that, crack on

Just to derail further. Caffeine on a long ride?

I am a total addict and am considering drinking caffeine Nuun, and munching the occasional caffeine enhanced gel for 550km sportive. Bad idea?

Caffeine electrolytes make no difference at all - there's not enough caffeine in them.

The gels are the business though, especially when you're really, really, pooped. I find they really sort out concentration but also give you the HTFU to work harder. I've tried a few different types and the Zipvit ones offer the most carbs and caffeine and all flavours taste ok. They're total rocket fuel. I felt like I was high after the first one I tried.

I only use them in the last 20 miles or so of a 80 mile + ride though.

100 miles on the new bike, needed a few adjustments as I went but just over 5.5 hours of riding time so pretty pleased, followed by 4 miles of running just slightly faster than my IM target pace, still a long way to go in terms of speed and run distance but getting more comfortable that ironman is doable!

http://www.strava.com/activities/127136583

Good going Ed.

hang on 550km sportive...?

what...?!?

I'm getting addicted to coca cola, can't stand the stuff usually, but the caffeine/sugar mix is such a lift towards the end of a long ride.. have found i can squeeze a mini can in my saddle bag for all kinds of win!

Anyone up Box Hill today?

I was doing Intervals with a mate - between 10 and 12. Very busy. Was going past a lot of people.. ;)

http://www.strava.com/activities/127081862

4 hours on the Computrainer. Watched IOM TT doco, 24Solo and a bit of Metallica live. Not much fun.

Sounds mad fun. Do use the indoor trainer to track / manage effort as opposed to four hours out and about?

Sometimes, though I have powermeters on all my bikes so measuring effort outside isn't an issue. Only when I'm doing proper speed work would I prefer the turbo over the road - it's much safer and more consistent.

Depends on what I've been told to do though. Most of my riding is outside but today I couldn't think of where to go and I sometimes like to test my mental resolve with a longer-than-normal turbo effort.

What power meter do you use Hippy - Stages?

I'm debating about getting one... That I can use on both bikes when I need to..

How useful do you find them?

What sort of speed work? I am doing Milan San Remo in June and am confident about the distance generally but would like to make sure I am increasing average speed as I get the general miles in. Rides are in three categories at the moment (1) shorter rides up to 2 hours or turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts. 2nd category is 2 - 4 hours where I tend to attack hills like a mad man spinning a fairly high cadence and on the flats have 5 - 10 min intervals at almost max. 3rd category are the 4 hour plus rides where I tend to ride at a good tempo but don't go into the red to much.

Interesting that you do a 4 hour session working on speed.

I was up with the lark this morning and out on the road at 0545. Did just under 40 miles and enjoyed being out as the day broke.

I headed out through Crockenhill and, as I turned right and over the M25, could see the Darenth Valley below full of mist. That hung around from Eynsford until after I crested the top of Clarkes Lane almost an hour later and was noticeably colder than before.

Home just before 8 a.m. to resume dad duties.

What power meter do you use Hippy - Stages?

I'm debating about getting one... That I can use on both bikes when I need to..

How useful do you find them?

Powertap.

I TT mostly so they are quite useful.

What sort of speed work? I am doing Milan San Remo in June and am confident about the distance generally but would like to make sure I am increasing average speed as I get the general miles in. Rides are in three categories at the moment (1) shorter rides up to 2 hours or turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts. 2nd category is 2 - 4 hours where I tend to attack hills like a mad man spinning a fairly high cadence and on the flats have 5 - 10 min intervals at almost max. 3rd category are the 4 hour plus rides where I tend to ride at a good tempo but don't go into the red to much.

Interesting that you do a 4 hour session working on speed.

It wasn't a speedwork session - it was an exception to my norm of training outside. What I meant was that I typically use the turbo for speedwork and only every now and then will I do a long ride on it.

"turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts" I'd do less of this and aim for longer efforts. I only do short stuff if I'm having a crack at a late season 10 or something.

How much longer than 4hrs are your long rides? MSRs a long way..

Everything got rained off, work, play, blinking steep outdoor tracks.meh.forest race tommorrow

Dulwich Paragon ride. Only 8 in our group to start with but we picked up a few more @ about the half way point. Sunshine most of the way but it was as cloudy/misty as Tourmalet when we hit the hills south of Biggin Hill.

It wasn't a speedwork session - it was an exception to my norm of training outside. What I meant was that I typically use the turbo for speedwork and only every now and then will I do a long ride on it.

"turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts" I'd do less of this and aim for longer efforts. I only do short stuff if I'm having a crack at a late season 10 or something.

How much longer than 4hrs are your long rides? MSRs a long way..

183 miles so it's not exactly a light pedal. Longest ride this year is 8 hours but have plans to do a few all day rides between now and MSR to make sure mentally and physically have spent a similar length of time in the saddle. Longest ride last year was 140 odd miles which was part of my LEJOG route and that was one day of 8 consecutive centuries. I know MSR is a big step up but rightly or wrongly replicating the training regime from last year.

Looks like I need to get the turbo out this afternoon! (it's pissing it down here)

It wasn't a speedwork session - it was an exception to my norm of training outside. What I meant was that I typically use the turbo for speedwork and only every now and then will I do a long ride on it.

"turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts" I'd do less of this and aim for longer efforts. I only do short stuff if I'm having a crack at a late season 10 or something.

How much longer than 4hrs are your long rides? MSRs a long way..

Also, thanks for the tip.

20 miles this morning to try to build my wifes confidence in her fitness, she swore at me all the way up the hill they use for the HC024 course, (partially because i told her the route was flat) which I argue means she wasn't working hard enough, but the fact she could swear means she is probably stronger than half the people who go on the rides shes too nervouse to go out on at the moment, so mission hopefully accomplished.

35 fixed miles around my regular training roads. Tour of flanders . Leffe. Took the kids out to play pool. Dinner.leffe. lie down

funny you say that, as Leffe is renowned as the number one carbohydrate replacement fluid, by well known nutritionists.

Cambridge (again) with one my daughters school friends fathers. He was riding a sweet Bianchi cross bike. Always good to have new people to ride with.

http://www.strava.com/activities/127526789

No cycling yesterday as I was skiing in Austria. A good day's cycling today though.

Up to Les Plaiedes (the local ski station), down to Chatel St Denis, over to Bulle for coffee and cakes, back to Chatel St. Denis, down to Chexbres, and then down through the vines in Lavaux back to Vevey for pizza and beer.

Not a bad day's ride.

funny you say that, as Leffe is renowned as the number one carbohydrate replacement fluid, by well known nutritionists.

It's my recovery drink of choice. If I'm feeling the need for extra carbs or protein, I add some crisps or nuts respectively.

183 miles so it's not exactly a light pedal. Longest ride this year is 8 hours but have plans to do a few all day rides between now and MSR to make sure mentally and physically have spent a similar length of time in the saddle. Longest ride last year was 140 odd miles which was part of my LEJOG route and that was one day of 8 consecutive centuries. I know MSR is a big step up but rightly or wrongly replicating the training regime from last year.
Looks like I need to get the turbo out this afternoon! (it's pissing it down here)

There are other riders doing it yeah, so some bunch riding will help too. You save a tonne of juice sucking wheel. Kinda depends on the nature of the event.