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I really do need to figure this outyep, push hard to train, but you'll go further (and often faster) if you dial it back a notch. if you empty the tank too quickly, the speed you lose when you're tired can outweigh the speed you gained early while pushing hard.
Great stuff, man. Never even thought of the wind.you don't want to push hard if you're planning on a long cycle; one crude way of looking at it is your fitness may be that you can sustain say 80% power for four hours. but if you go at 90%, you've halved the headroom you've given your body to deal with that output.
or look at it like cash in the bank; your body can recover at a certain rate, call that the money arriving in to your account. but if you withdraw money faster than it's coming in, how long you'll last depends on how much more you're taking out than is going in. and if you keep under a certain threshold, you should be able to pootle along all day.
also, don't forget cycling gets harder the faster you go; air resistance squares with velocity, so sustaining 30kmh means you're dealing with almost one and a half times as much air resistance as you would to sustain 25km/h; and at 30km/h, about 80% of the total energy you're putting out is just pushing through the air, so it's significant.
Might go harder day one and two soDay three is always really tough, you aren't letting your muscles repair on that schedule
or take drugs and do what you wantyep, push hard to train, but you'll go further (and often faster) if you dial it back a notch. if you empty the tank too quickly, the speed you lose when you're tired can outweigh the speed you gained early while pushing hard.
is it a flat spin or are there hills? In my cycling days I'd have considered 25km/h a little on the slow side but yea, for a longer spin thats about right. Longest I ever did in a single block was 200km and never went slower than a 26km/h average, and thats with lots of climbing.Great stuff, man. Never even thought of the wind.
So you reckon 25km/h - 15mph is the sweet spot?
The plan is to break up a 340 mile journey into three days
Bike 30 miles 2 hours, Rest 1 hour
Times 4 of these blocks in a day. 120 miles.
Times 3 days.
I have difficulty thinking in km
Also difficultly thinking in general
if you're doing a long cycle, the benefit of gears would be that you can adjust to match the terrain. typically a cadence of 80-90rpm is considered the most efficient; grinding (i.e. pushing slow and hard in a stiff gear) requires strength and will sap your energy levels, and will be hard on your knees. spinning, i.e. pedalling fast and easy in a low/easy gear is more an aerobic/stamina friendly pedalling style.Maybe with gears I can go faster.
Mostly flatis it a flat spin or are there hills? In my cycling days I'd have considered 25km/h a little on the slow side but yea, for a longer spin thats about right. Longest I ever did in a single block was 200km and never went slower than a 26km/h average, and thats with lots of climbing.
I'd also be an advocate of doing a larger block before your first break. Psychologically it'll give you a boost when you make it to that first stop. And a 1 hour break is too much imo. 30 mins max. Thats just me though.
How do you measure the rpm?if you're doing a long cycle, the benefit of gears would be that you can adjust to match the terrain. typically a cadence of 80-90rpm is considered the most efficient; grinding (i.e. pushing slow and hard in a stiff gear) requires strength and will sap your energy levels, and will be hard on your knees. spinning, i.e. pedalling fast and easy in a low/easy gear is more an aerobic/stamina friendly pedalling style.
for most people 80-90rpm or thereabouts is the sweet spot between the two; but on a single speed on hills, you won't have much choice but to grind up them and that will sap your energy levels.
I run Strava on some runsor just stick your phone in your pocket with strava or similar running on it. you can keep your spins private if you're not interested in the world seeing them.
GWAN!!!Was on my the bike for first time in about 5 years there yesterday.
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