So, I've clocked up approximately 130/140 miles on the bike and it's getting a little easier. I've gone from 10-12 mile average to 15-20. Not much I know but it's improvement. However, I need to get up to 80 miles a day and be able to do that kind of mileage for 4 consecutive days. Any training tips for upping my mileage?
I'm considering buying a turbo trainer for the miserable days when it's wet out, but I've borrowed one from a friend and whilst it's great I don't know how many miles/speed I'm doing on it. Is there anyway around this? Is it a simple as moving the wireless sensor of my speedo to the back wheel? Or will this not work? Is there a reason why they are normally fitted to the front wheel?
Also I'm getting a little pain in the front of my right knee after 15 miles. It isn't sore after the ride just as I'm riding. I am assuming I've got the geometry of the bike set up slightly wrong. Anyone got any possible solutions to try?
Thanks,
Al
Q1: Upping the mileage. As other have said, just do a little more every so often and once you're used to that distance stretch it again. 80 a day for 4 days does not mean you need to be training over 80 miles. In fact, you'll only need to have done a few rides of 80 miles beforehand. most of your training can be done in home-to-home loops of anywhere bewtween 15 and 40 miles. Have different 'loops' prepared, over roads you enjoy and with a variety of hills and scenery.
As you start t feel ready for an 80-mile ride (which can be many months from now) take it easy, take lots of water and something like flapjack or fig rolls. Riding 50 miles is different and you need to have a feeling for how much you'll need to drink, eat and so on.
Q2: Turbo. Already answered by others. My elder boy uses an old turbo. It has advantages (he too is allergic to wet roads) ut it can be terribly dull. Put training plans together - intervals and the like. There are billions online. Something like: Warm up then sprint hard 30 seconds, spin gently 150 seconds repeated ten times - then warm down. Sounds easy. It will amost kill you.
Q3: Set-up. There are so many variables that I'm reluctant to advise. In my (limited) experience, knee pain is more often a function of shoe/cleat/pedal issues than of saddle/handlebar/stem set-up. Again, there are billions of set-up videos on Youtube.
I do saddle height, then saddle forward/backward then bars and stem. My saddle is slightly lower in the nose, but to each their own.
Make sure your cleats are where they ought to be and that they are straight. Also, make sure your pedals are straight. it is possible to bend one in an accident and not realise you've done so. After 240 miles in 4 days a sore knee will piss you off.
Main advice for that sort of riding: Think about cadence. Cadence, cadence and cadence. Find a happy cadence and try wherever possible to ride at that pedal speed. Most people like to be around the 90 mark. I like 95-ish. If you find you can ride smoothly and economically at 90+, then the miles will just fall off your trip.
Other main advice: Are you planning to ride with luggage? If so, in the months before you leave, start riding with the luggage on. Heavy panniers totally change the way a bike rides. You will be in different gears, it will swing differently when you're out of the saddle and it will brake differently. Train without luggage, but do get used to the feel of that extra weight over a few rides.
Sorry for the essay. Have fun!
