Cycling at 40 - Increase the distance

Here's a very important extract from the complete book of long-distance cycling which made me realise some of the emotional and physical challenges which I experienced:

Don't continuously your mileage on your bicycle ( or time on the bike ) week after week. Enthusiasm can inspire you to overachieve, but reality is always lurking just down the road in the form of an overuse injury, overtraining or burnout. Remember too that you need to do what's right for you, not what other riders are doing. The fastest and yet safest progress will come by sticking with your own well thought off program.


After steady milage increases to the limit of your ability to adapt, you need to hold steady for a week or more. Periodic self-imposed plateaus let you regenerate physically and mentally before making the next increase. A plateau could even last a month or more, depending on your age, your years in cycling, and the amount of training you need for the events you want to ride.


Use these four tips to help manage the increases in your training.


1.Measure workouts in kilometers or time. Miles work well for road riding, while time makes more sense for mountain biking. If you participate in both, time is the better choice because it provides more accurate comparisons. For eg, let's say one day you ride hard for an hour on the road and cover 32 km, while on another day you cover only 12.8km in an hour on technical singletrack. These rides are equal in time and effort, but mileage won't tell you that.

2.Alternate longer weeks with shorter weeks. This is likely to give you more enery. By setting monthly mileage goals, you can be more flexible with weekly mileages.


3.Don't be a slave to your training diary. A sure tip-off is trying to reach a certain mileage total on the last day of the week or month no matter what it takes. Remember, successful training depends on the proper blend of intensity and rest, not simply on the total kilometers ridden.


4.If injury or illness causes you to miss days or even weeks of riding, don't try to make it up quickly. Instead, build back up gradually until you regain your former level. Rusing it only invites a relapse that will set you back even further.


Danger of Overtraining


In the Lore of Running, Tim Noakes, M.D. gives examples of several nationally ranked athletes who had symptoms of training too much. One complained that he was lethargic and sleeping poorly. He also had less enthusiasm for training and particularly for competition. He said his legs felt 'sore' and 'heavy' and that these sensations persisted for several training sessions. It would be hard to find a better example of the syndrome known as overtraining.


The bad things that result from overtraining are very real for long distance cyclists. In training, it's difficult but essential to find the ideal level that's defined y the point just short of where you exceed your body's ability to adapt and grow stronger. If you blow it like this runner, all of the effort that should be making you better will only make you worse.


Overtraining is a threat to everyone who wants to excel. The desire to ride longer and stronger carries with it the drive to train more frequently or more intensely or both. At first, there's usually significant improvement, which has a predictable effect; Hey, if this much is making me better, more will make me feel great! But instead of a straight line to astounding performance, you find yourself dwelling on a plateau wll below your projected goals. When this results in zero improvement or even deterioration, a sense of inadequacy and frustration develops. Now there are changes in behavior and personality. As chronic fatigue sets in, you lose confidence and purpose, a symptom that can impact your social and professional life as well as your cycling.


What a mess! Thankfully, avoiding overtraining is easy if you keep an eye peeled for these warning signs. There are two components - physical and emotional.


Physical


1.Tiredness that persists
2.Heavy feeling in legs
3.Muscle soreness
4.Inability to complete training rides as scheduled
5.Steady weight loss
6.Sleep disturbances
7.Elevated morning heart rate
8.Lack of appetite
9.Swelling in lymph nodes
10.Flulike symptoms, including fever, chills, and aches
11.Constipation or diarrhea


Emotional


1.Anxiety
2.Depression
3.Desire to quit or shorten rides
4.Inability to concentrate
5.Irritability
6.Loss of enthusiasm


To help keep your door closed to overtraining, follow these tips.


1.Sleep at least 8 hours per night when you are riding long or hard. Studies have shown that athletes who are overtraining go to bed later, sleep less soundly, and wake up tired.


2.Eat a well-balanced diet


3.Down a carbohydrate/ protein recovery drink as soon as possible after each ride


4.Do at least 8 weeks of steady foundation riding before doing intervals or hill training


5.Limit mileage increase to less than 10% per week so that physical and mental strain is manageable.


6.Try to nap for 15 to 30 minutes an afternoon ride, especially on a day that calls for distance or intensity.


7.Follow a program that's right for your ability and goals, not those of a local hotshot or someone you read about in a magazine.


8.Use a training diary to record your morning heart rate, morning body weight ( after emptying bladder ), sleep patterns, and level of enthusiasm. This will help you spot negative patterns emerging.


Keep in mind, remember that rest is an essential as work. Musbles must be allowed to recover if they're to grow stronger. Regularly scheduled rest days allow you to train as long and hard as necessary to reach your goals, while minimizing the risk of overtraining.

Cycling at 40 - A More Realistic Goal

A month has passed since my last cycling blog. Time does fly when you'd not looking. I've been able to increase my cycling distance to 30km @ an average speed of 19km per hour and complete it in 1.5 hours. This is an increase of 50% from last month's 20km in 1 hour. Though I have achieved what I'd set out to do by my initial cycle target chart, the effort is not without pain or difficulty.

About three weeks ago, I slept without proper covering my legs, which resulted in 5 days of muscle cramp on my thigh. I could hardly walk for the time and my thigh muscles felt like jelly... a mistake which I will not likely to repeat.

I decided that the my cycling efforts cannot be rushed and started questioning my earlier cycling target charts. The increase of 10% per week seems unrealistic as it did not allow enough rest time inbetween. I have increase my distance in the past month but it amounted to too much stress and muscle aches; which resulted in an inconsistent ride schedule.

I'd remember that I repeated my 20km consistently until I was comfortable with it... and until it seems like no effort at all; ie hardly broke a sweat or breath hard. This I need to achieve with my 30km ride before increasing the distance.

I'd decided that instead of a 10% increase, I will to decrease it down to 5% increase per week. And the increase will be made based on distance increase per week; ie the new cycling chart below.

Basing on distance per week, I can go in accordance with the century ride training recommended online.

Now, it would seem it'd take forever to achieve my target goal.. but then again, from a couch potato to cycling a century within a year doesn't seem too unrealistic. Again, my chart would seem that I'd built the stamina to achieve a distance on a daily basis and not for a single day's ride.. ( but it's not everyday one can spent 3-5 hours cycling ) hence, I realise that the chart is but a guide, rather than anything else. I'd also have to take in consideration, days that I'd will be unable to cycle eg. trips, rain etc.


With the increase in body strength and stamina, I hope to be able to achieve the ability to do more than just cycle..also other activities as well such as trekking, running etc;

Begin Running - Couch Potato to 5km

Now, several of the sites do speak often about cross training and while reading up about it, I came across a great looking program for lazy guys like myselves. Not that I will be running very soon, but I wanted to keep this on my blog for the one day I might get off and start running:

This 8-week plan will help you ease into the sport. Before you get started with running, get familiar with how to do the run/walk method.

Difficulty: Average

Time Required: Eight weeks

Here's How:

Get medical clearance from your doctor before you get started.

Getting the right running shoes for your foot type is crucial for comfort and injury prevention .

Visit a running store to get expert advice on buying the right running shoes .

Before you start your workouts, make sure you warm up properly by walking for 5-10 minutes.

You should always end your workout with a cooldown.

Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.

Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.

Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve.

Soon you'll be ready to run your first 5K!

Tips:
Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy.

More: How to Breathe While Running
Follow these tips for proper running form .
Drink water at the end of your workouts to rehydrate. If it's hot and humid, you should also drink some water (about 4-6 ounces) halfway through your workout.

More: Running and Hydration

What You Need:
Running shoes
Running clothes
Water

Cycling at 40 - Setting Goals

Since March, my cycling regimen has been somewhat constant at 20km daily. Though it doesn't seem much, I am proud to say that I've come a long way from puffing and panting at 2km till now. I can comfortable sail at a consistent speed of above 18km/hour and on trying days... even hit 20km in a hours ride.





However, I have to admit that there were days when I hit a low and getting on the bike seems a drag. I keep myself interested by reading cycling blogs of RTW (round the world) cyclist and dream of one day able to do it myself. However, at 40, I am slightly discouraged at when I will be able to attain the strength and stamina or budget that will allow me this fit.





Having experience the growth of my ability to increase speed over a targeted distance, I have decided that I'd want to be able to achieve more. That would mean setting some goals for myself.





So I'm am going to this day, set a goal of a half century ride ( 50 miles or 80km ride ) for myself.


Averaging an increase of 10% per week on distance, I should be able to reach my half century ride at the end of three months and a full century, at the end of 5.5 months.




I like to think that this is achievable as the gradient of increase is a reasonable 10% and I have but little excuse not be able to reach my goal since having so much time on my hands. I am basing this a a casual speed of 17.7km and on a 5 day week regiment.

Based on what I have read on most site teaching novices how to cycle a century... the above chart that I have set for myself would seem a lot harder... however.. they also speak of having the right bicycle, gear and diverse gradients of rides, which I am not able to follow due to either budget constraints or time. But I too have to consider that despite my gradual regiment.. I would be able to reach my century by about 70% into my chart. Now this is under consideration that my bike does not give way..

Time is of little or no concerns in my schedule as I am pretty sure, that my speed would have increase over the weeks... and that my stamina too..Anyway, from what I read on most sites, it is not neccessary to ride a non stop 9 hour routine.

However, just to be on the safe end, I also include some pointers taken from other site to supplement my goal. See below extract from Training for a bicycle century

A milestone in the life of a cyclist is riding the "century;" 100 miles in a day. It is a right of passage that many cyclists long to attain. While riding 100 miles in a day may sound extreme to a non-cyclist, it is not unthinkable. Almost any casual cyclist can complete a century if they follow a comprehensive training routine

There are several things to consider in order to have a trouble-free century. They include:
The right equipment
The right training
The right food
The right attitude

The right equipment means comfort. Your bike should fit you well and should be familiar. If you aren’t sure, have your local bike professional provide a fit-assessment. Don’t plan to ride a new or a borrowed bike on your first century. Consider having a tune-up before the ride, and carry a spare tire and patch kit, tools, a pump and knowledge of how to use them. Other essential equipment includes:

A properly fit helmet
Water bottles and cages
Cycling clothing, including shoes, shorts, gloves and rain gear
Sunglasses

Training - The core of your training should be endurance training. If you start your training at least 12 weeks before the ride, you will have ample time to prepare for the century. If you already ride more than 7 hours a week, you will need far less time to prepare. While most of your rides will be at about 65% of your maximum heart rate (MHR), add two days of interval training, where you push hard for several minutes - up to 85% MHR. Hills are a great way to add interval training to your ride. And don’t forget to allow one day per week for recovery. A sample training schedule may look like this:

Saturday: 1-2 hour ride with 30 minutes of hard effort
Sunday: 1-2 hour ride at steady pace (65% MHR)
Monday: Rest
Tuesday: 1-1.5 hour ride with hills
Wednesday: Rest or 1-hour easy recovery ride
Thursday: 1-1.5 hours with interval training
Friday: Rest or 30-minute easy recovery ride

More Training Tips

Maintain a cadence of 70 to 90 revolutions per minute
Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time.
Plan a 50- or 60-mile ride at least two weeks before the century
Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep.

Nutrition - As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet.

Conclusion:

According to the article above, you'd only take 12 weeks to prepare for a century ride.. but my goal are more moderate at 23 weeks. Now, the only think left to do is to walk the talk.

In order to keep to my goal, I will keep an active record on this blog as to my progress each week.. which will keep things interesting. Now off my couch and onto my bike.. cheers

Cycling at 40 ( Part 5 )

To help Sharon overcome her fear of cycling from the accident she had a forthnight ago, I decided to get her a helmet. Of course to encourage her to use it, I too had to get one. Now, I am not one for it, but I told myself, safety came first. After all, from what I read, it was compulsory in many countries to wear one.

So off we went to a couple of shops to get them. After trying on a couple, I was presently surprise as to how light and comfortable they were. Now, the price ranged between RM80 - RM 200. We finally decided on two ( RM100 and RM81 respectively ). After all, it match our bicycles, Amber and Silver to a T.

Now, after almost 2 months..I found myself able to achieve my 20kms at the average speed of 17km per hour, which I do at least 5days a week. On days, we cycle together... I allow myself to trail Sharon ( watching out for her ) at a much slower pace. In order to stress my muscle, I cycle at the highest gear. With the GPS on my bicycle... I could tell distance, speed and average; which meant that Sharon would rely on it as well, but not on her own. I decided to invest in a cycle computer for her bicycle, Amber so that if she wanted to cycle on her own.. she could also note her distance/ time. After all, she was a little unhappy that our relatives were noting that I had lost weight, while it was less apparent with her.

A couple more visits to the shop, and RM70 later, Amber was now equipt with a Cateye Velo 8 Bicycle computer. It could basically tell us everything my Garmin unit does, except you had to press the button on it to alternate the readout. In comparison to my Garmin unit, it was pretty accurate. So much so, I too may get a unit for Silver in future. Not yet, as I had to spend RM75 to replace Silver's crank as it was making a disturbing sound.

Wow, it now seems that our purchase of assessories is now a little short of the price of the bicycle itself... but its benefits, in terms of health and a good sense of accomplishment, no comparison.

Cycling at 40 ( Part Four )

I finally managed above 17km per hour on my bicycle yesterday. I had decided that I wanted to give what I have read on the internet a try i.e. at 17 km per day at 5 days a week.. I will be able to lose 1 lb a week. Now, I am coming into 45 days since I started cycling.. and I had been diligent about it everyday except for days it rained;

Now during my routine, I usually pass a whole bunch of people exercising or playing with the kids in the small play field opposite the house. I am glad to say that both Sharon and I have influence several middle aged couple to also take up cycling. In terms of distance and speed, I am glad to say even Sharon has develop the capacity to do at least 16 km per session and at a reasonably good pace. Its actually quite funny to see us whip passed even teenages on their bicycle.

Two days ago, Sharon had an accident with another cyclist. It was late ( 8pm ) and he appeared from behind a park MPV without lights or any indication. In addition, he was waving his friends goodbye and his eyes were not on the road. Poor Sharon suffered bruises on her shoulder, leg and fingers. Her bicycle which she had fondly named Amber suffered a slight damaged to the front wheel. The boy was in shock and start apologizing but we let him go with advice to keep his eyes on the road in future.

I took Amber to the mechanic the next day and was grateful that the damage was minimal, and was only charged a service fee. Needless to say, Sharon won't be joining me on the rides for the next couple of days.

So there I was racing down the road ... and lo and behold, I have managed to clock a speed of 18.3km per hour. I managed my usually 20km yesterday... and came home tired, but pleased as punch! Target achieved...

My legs were aching by nightfall... better after I elevated my feet; Initially, elevating them causes some pain, but it gradually subsides after an hour or so.

Next target? 40 km? Not yet, I guess... I would like to try to maintain my distance/ speed for the meantime... say 7 days, before proceeding to the next target. After that, I'll increase 2km per every 3 days and stop a day for rest. I believe rest is important for the muscle to recover..

Oh yeah... I also want to say that ' The Biggest Loser' reality series on TV has been a great influence. Something about fat people ( like me ) running was really motivating to me.

Cheers

The Scorpio / Monkey

Was introduced to The New Astrology Website by a facebook friend. What makes this website different from others is that it features a combination of Western and Eastern horoscope; which in my case is both the Scorpio and the Monkey.

Here's the summary :

These Monkeys are enchantingly funny and tricky to boot. They lighten the darker, Scorpionic side of their natures with wit and intelligence. Monkeys born in Scorpio do things in their own bizarre way. They are agile and fun-loving in and out of bed.

Positive Traits : dedication, inspiration, sovereignty, tenderness, magnetism, discipline, improvisation, leadership, cunning, wit, stability, zeal

Negative Traits : mercilessness, sadism, fanaticism, intransigence, suspicion, revenge, deceit, self-involvement, ruse, silliness, loquacity, opportunism

THE EFFERVESCENT SMOOTHIE

Combining plotting and creativity can cause some human fireworks. The Scorpio born in a Monkey year will bear all the earmarks of the complex Scorpio nature. He will be crafty and enigmatic and harsh-tongued and strong. Yet he will seek to muffle those darker characteristics by pretending jauntiness and affecting a slightly silly attitude at times. Monkey and Scorpio can sometimes be-but only sometimes-allies. They are both tricky and ruseful. They are both capable of leadership. At other times, however, these two signs are at odds. Monkeys are sometimes deceitful but pretend they are only kidding around. Scorpio is hardly ever just fooling around. Scorpio means business. Monkeys are builders. Scorpios can be destroyers. Monkeys are zealous, Scorpios jealous. But never mind. These characters make exciting lovers. They are active in the extreme and cook up all manner of thrilling sexploits with their willing partners. Faithful? Don't count on it.

My Conclusion

Don't believe everything you read....