The computerised panel of the E7700 Trainer allow full control over the cycle pressure of 16 bars ( 1 being the easiest, 16 being the hardest ) and 14 present programmes ranging from a slow easy jogging terrain to a hard hill climbing one. Unlike the other machines which had a manual knob to increase/ decrease the pressure, the E7700 consule guided your entire workout.
Being a chump, and thinking that my stamina gotten from my cycling would give me an edge, I immediately set the programme to a hill climbing one for 5km ( should be nothing as I was used to cycling 30km ) and proceeded to have my test run. I completed the 5km in little under 14 minutes but heart felt like exploding out of my chest as I was practically panting. I burn something like 230 calories only; Now, just so that I am not too discouraging to you out there who may be thinking of investing in an elliptical, I have to admit my first test run was a little unrealistic as I did not pace myself nor warmup before getting on the machine; and needless to say.. my first test run left me with a poor impression of elliptical training.
This was about a month ago. As days went by, I actively reminded myself of the amount we spent on the E7700 and mentally willed myself on to the machine each day for sometime. After my initially first 5 km mad dash, I decided to find the most gradual increasing program which I dillegently did 10km each day. My 10km was done in 3 stages of 2km warmup, 5km and a decreasing 3km to make it my entire workout for the day. This I did for about 4 days per week.
After a discouraging week, of 10 - 12kms on alternate days, I started feeling unchallenged; I guess I was sought of discouraged a little as I felt that the calories burn were slow if compared to my cycling. First of all, I sweat like a pig on roast and I tire fast. On top of it, my exercise session left me hungry afterwards;
I decided that it was time to increase the mileage to 10 miles ( 16 km ) to which I recall was the distance I set when I first started cycling seriously... Much better... but still slow in terms of calories burned. I would complete my 16km in about 55 minutes.
A week later, instead of setting a 16km target, I decided that I would set a 60 minutes target instead. A couple of days in, I was managing around 60 minutes, burning about 440 -460 calories each time.
Last week onwards, I decided that I would do 20km targets. At the same leisure pace I set for myself.. I was able to complete the distance in about an 1 hour 10minutes... and burning about 550 to 580 calories. Much better and slightly more motivated now. But after a couple of days, I ended my exercise session without feeling winded.
I decided that I would increase the pressure guage on the trainer from a start stage of 1 and slowly increase every 5 minutes or so.. and lo and behold, the same 20km now produce burns of above 650 calories for the same distance. Obviously, my legs felt strain due to the increase of pressure especially during the up climb. This really encourage me to keep on it.
My ever increasing in pressure began to mount as I took pride in seeing the calories meter increase with each mount with my last session at a whopping 770 calories within the same 20 km and in a record 59min 58 secs. I am now at a full cycle and is burning at the same pace as when I cycle and more incredibly at the same speed that I cycle. Wow!
On the bicycle, my legs do all the work as the bike takes the brute of my weight while on the elliptical, my weight is fully distributed onto my legs hence a much higher rate in burn. Obviously, before I decided that I can further increase, I am going to give myself about 2 weeks at this pace before I attempt to increase my training duration or distance. My body is insisting that at the moment; and if I forget, I only need to remind myself by reading how long and what it took for me to get to the stage of cycling 1.5 hours and 30km daily.
In future, I decided that I'm going to combine my cycling routine and elliptical routine daily. Maybe 20km on each or an hour of each would ensure that my interest is consistent and that I do not get bored by either. Cheers to my next posting.
Friday, July 17, 2009
Thursday, July 16, 2009
Elliptical Trainer - Sportop E7700
Having experience bad hazy whether and rainy days which interupted my cycling schedule too often, we decided to finally invest in an indoor machine. What started out as simply looking for a stationary stand for our bicycle led us to dish out a whooping RM2729 Elliptical Trainer.
After about a month of product comparison and much financial deliberation, we finally made the call and it was promptly delivered.
After going to no less than 5 shops and a factory for exercise machines, we finally settle upon the Weider Sportop E7700 Elliptical Trainer, which I felt was the best mid-range trainer within our price range.
The first thing you notice different about the E7700 is its antelope horned shape handlebars, which is why we named it, ' The Antelope'. The large stepper was the next favorable thing which differ it from the other machines but finally, it was its 3 adjustable step heights, fully computerised training programmes and its solid field which made the E7700 our choice.
Now, because both Sharon and I are above 175m in height ( taller than the average Asians ) the E7700 felt ideal; but some shorter people may feel otherwise as the long stride may not be suitable for them. The machine is fairly large and a little wide, in both width in stance as well as grip which may feel uncomfortable for some. I obviously favour the machine as I love those particular factors.
After about a month of product comparison and much financial deliberation, we finally made the call and it was promptly delivered.
Wednesday, June 17, 2009
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.
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.
Tuesday, June 16, 2009
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.
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;
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;
Friday, May 15, 2009
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
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
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
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
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
Monday, April 27, 2009
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.
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.
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.
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