Fwd: [Randon] Digest for randon@googlegroups.com - 25 Messages in 8 Topics

[rgw...@aol.com]

Here's some PBP ideas from the Randon Google Group. If you aren't subscribed to this yet, go ahead and sign up.  Lots of perspectives on PBP and other randonneuring stuff.

 

Rob

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Subject: [Randon] Digest for ran...@googlegroups.com - 25 Messages in 8 Topics

  Today's Topic Summary

Group: http://groups.google.com/group/randon/topics

• water bottles with lids? [8 Updates]
• PBP Planning resources: New planning spreadsheet & GPS file from Nick Bull [1 Update]
• The PBP 84 hour experience [6 Updates]
• Massage [2 Updates]
• PBP Planners on Wiki [1 Update]
• Self Massage [2 Updates]
• overtraining? [3 Updates]
• Agony of De-Feet [2 Updates]

 Topic: water bottles with lids?

Wayne J <wjac...@omm.com> Jun 16 10:15AM -0700 ^

 
I read some older PBP posts speculating that water bottle spouts could
have become contaminated by fertilizer. Can anyone reccomend a good
quality bottle with a flip top lid? Rivendell has an aluminum one,
but I'd prefer a good plastic.
 
Thanks

 

Metin Uz <uz.m...@gmail.com> Jun 16 11:18AM -0700 ^

 
Nalgene makes nice bottles with a flip top. I have bought some at REI and at
North Face. You want to search "Nalgene All Terrain Bottle", there are
several online vendors.

 

Mark W <mdw...@yahoo.com> Jun 16 01:19PM -0500 ^

 
"fertilizer" is a very kind word for what splashed up onto my bottles....this is farm country. I didn't get sick though others did.
 

 

Mark Wolff <m_w...@ymail.com> Jun 16 11:32AM -0700 ^

 
Got fenders?
 
MW
 

 

Jan Heine <hei...@earthlink.net> Jun 16 11:33AM -0700 ^

 
When I rode PBP in 2007, the roads were relatively clean, because it
had been raining all summer. Perhaps a herd of cows went across a
section of road after I passed through...
 
The stomach problems mostly seem to be due to everybody slowing down
5-10%. For faster riders, this simply meant that they took a bit
longer to complete the ride. The slowest riders did not have that
luxury, so they had to speed up beyond their comfortable pace. This
may be the reason for all types of injuries and, of course, stomach
problems that mostly afflicted the slower riders.
 
A good set of fenders will protect your bottles from road spray,
unless you insist on drafting somebody in the rain who doesn't have a
rear mudflap.
 
Jan Heine
Editor
Bicycle Quarterly
2116 Western Ave.
Seattle WA 98121
http://www.bikequarterly.com
 
Follow our blog at http://janheine.wordpress.com/

 

Wayne J <wjac...@omm.com> Jun 16 11:44AM -0700 ^

 
I do have fenders, and maybe also a case of paranoia. But if a bottle
with a lid works fine for drinking, I will probably use it for the
safety factor. I ordered a couple of the Nalgenes on ebay.
 
To somewhat expand the conversation, has anyone used Cipro (a powerful
antibiotic) to battle food poisoning on a brevet? (Not as a
preventative, but as an attempt to get over it fast enough to be able
to continue.) Travelers to exotic countries sometimes carry Cipro for
that purpose. Seems like a long shot, but worth asking.
 
any other stomache cures to consider?

 

Donald Perley <donp...@gmail.com> Jun 16 02:55PM -0400 ^

 
> antibiotic) to battle food poisoning on a brevet?  (Not as a
> preventative, but as an attempt to get over it fast enough to be able
> to continue.)
 
Have you read the side effects? Diarrhea, nausea, vomiting... It
will kill the good germs in your gut along with the bad. Worth it if
you've got something worse going on (anthrax, pneumonia, meningitis)

 

Wayne J <wjac...@omm.com> Jun 16 12:03PM -0700 ^

 
More info re the Cipro treatment on this page (scroll to near the
bottom for antibiotic treatment): http://www.travelclinicoregon.com/DiarrheaTreatment.htm
 
--Wayne

 

 Topic: PBP Planning resources: New planning spreadsheet & GPS file from Nick Bull

Don Bennett <d...@donbennett.org> Jun 16 11:56AM -0700 ^

 
I have uploaded another planning spreadsheet and a GPS file from Nick Bull:
see https://sites.google.com/site/pbp2011usa/home/maps?pli=1 .
 
GPS notes -
 
Attached is a GPS file for PBP. * [See attachment below,
PBP2011-NickBull.gdb]* It is based primarily on the official GPX files
posted on the PBP website. I and George Moore separately created GPS files
then compared them with each other, with my GPS track from 2007, and with
the cue sheet to fix any possible computing glitches. We used two different
base maps for computing the routes. There are some known glitches, such as
in Fougeres where the road has apparently been re-routed. Control locations
should be interpreted as approximate -- e.g. sometimes the control itself is
down an access road that is not on the map. Riders still need to keep their
wits about themselves. The cue sheet and arrows on the course are the
primary source of route information, though I'm not sure which takes
precedence when they contradict each other. The GPS should always be
checked against the cue sheet and arrows.
 
Anyone who plans to use this file should set their GPS as follows:
 
Go to the Setup->Routing page and set as follows:
 
Guidance Method: Follow Road
Follow Road Method: Shortest Distance
Next Turn Pop-Up: On
Follow Road Options:
Off Route Recalculation: Prompted
Calculation Method: Best Route
Calculate Routes for: Car/Motorcycle
Avoid: (set to none – the route itself should control this)
 
By the way … make sure that your GPS either has maps already downloaded, or
select the relevant maps around the routes. I cannot guarantee that these
will keep you on the official route, but if you have your GPS set some other
way, it is entirely possible that it will take you off route, possibly onto
unsafe roads.
The GPS file contains "climbing waypoints" before all of the "significant"
climbs. Generally, "significant" means more than 400 feet, since that's
about when I start wondering if the climb will ever end. But I think I put
in some near the end that are a tad less than 400 feet. But that still
potentially leaves out hills that riders may think are "significant" while
they're climbing them -- a 200 foot climb with a 20 percent grade will
probably get your attention. The way to read the climbing waypoints is as
follows: "C8.7k45to74" means "Climb for 8.7 kilometers for a total of 450
feet to an altitude of 740 feet". Sometimes there are ups and downs in a
climb: These are ignored in the measurement of feet of climb. Typically the
climb is measured from the "local minimum" -- e.g. the stream in the valley
floor -- to the top of the climb. So it's often the case that the start of
the climb is pretty gradual and the "real" climbing comes a little later.
 
Planning spreadsheet notes -
 
For me, the trouble with most planning spreadsheets is that they start by
having you put in how fast you can ride on each segment. But unless I know
how hilly the segments are, I don't know how fast I can ride it.
 
So this spreadsheet starts with GPS track information so that I know what
the terrain will be like. It then uses that information, plus variables
that can be controlled by the user (e.g. their total weight with bicycle,
the weight of the bicycle, where and for how long they expect to sleep,
etc), and combines that with the results of an econometric model to generate
a raw forecast of the ride. That raw forecast can then be hand-modified, if
desired (I have added fifteen minutes to each control, because PBP control
logistics can be expected to be slower). Finally, the expected arrival time
at the end of each leg is shown. This can be used to create an annotated
cue sheet with expected arrival times at any given point. A summary page
shows the expected arrival time at controls.
 
The spreadsheet has a "notes" page that may be helpful in understanding how
to use it.
 
While this spreadsheet might be considered by many to be laughably
overcomplex, I have been using the same basic methodology to forecast rides
and to help stay on track with the ride for the last couple of years, and I
and others have found it useful. I like to annotate the cue sheet with
expected arrival times every fifteen miles or so. It's particularly helpful
in really hard sections where you feel like you are running way behind, but
then when you get to the next time mark you find you are doing just about as
expected.
 
Control times are overly generous. I could hand-adjust those down, but
prefer to see how much I can beat those control times by, and get "ahead of
schedule."

 

 Topic: The PBP 84 hour experience

Hamish Moffatt <ham...@cloud.net.au> Jun 16 10:22AM -0400 ^

 
I'm considering entering the 84 hour start in order to spend less time
riding at night. Can some PBP veterans comment on whether this lessens
the experience in any way, with regard to the size of the (riding)
crowds and the French cheering along the route?
 
I might decide I'm not confident about the shorter time limit anyway,
but would welcome some input.
 
As an aside, it looks like the 90 hour start will involve riding a lot
of nights and sleeping during the day a bit, assuming the first two
sleeps are at Loudeac and leaving shortly before closing time. Right?
 
thanks
Hamish

 

Phil Chadwick <phil.c...@emfields.com> Jun 16 03:35PM +0100 ^

 
> riding at night. Can some PBP veterans comment on whether this lessens
> the experience in any way, with regard to the size of the (riding)
> crowds and the French cheering along the route?
 
I think it probably does. if you want the the full PBP experience then I'd
recommend the 90 hour start. That huge mass start & night ride out of Paris
is fantastic
 
(I did the 90 in 2003 and the 84 in 2007 and I've entered the 84 again this
time)
 
P

 

Mark Wolff <m_w...@ymail.com> Jun 16 07:51AM -0700 ^

 
Not to quibble Phil, but I think you mean the evening start out of "San Quentin"
is fantastic? Paris proper is a ways off.
 
Can't speak to the 84 Hour start experience, I've started both of mine w/ the
masses.
 
Hope you all have great weather and a terrific ride this summer over there!
 
MW

 

Steve Rice <sri...@gmail.com> Jun 16 11:15AM -0400 ^

 
The departure for the 90 ride won't be in the dark - it is scheduled for
6:00pm this time. Should make for a safer start - I have seen plenty of
crashes in the first 20 miles.
 
Steve
 
On Thu, Jun 16, 2011 at 10:35 AM, Phil Chadwick

 

Jan Heine <hei...@earthlink.net> Jun 16 08:33AM -0700 ^

 
It really depends on your speed, but when I did my first PBP in 1999,
I chose the 84-hour group. I rode the event in somewhere around 73
hours, and found more people cheering and more camaraderie than my
other two rides in PBP.
 
That said, the morning start did not work so well for me, because I
did not get tired until 24 hours into the event - it's just too
exciting to ride PBP! So I went to sleep at 6 a.m., which wasn't
great for my biological rhythm.
 
Jan Heine
Editor
Bicycle Quarterly
2116 Western Ave.
Seattle WA 98121
http://www.bikequarterly.com
 
Follow our blog at http://janheine.wordpress.com/
--

 

Paul Rozelle <proz...@gmail.com> Jun 16 11:56AM -0700 ^

 
I'm an 84-hour ancien from '07 (finishing in 79:10). I'll do the 84-
hour start again this year. Even in the lousy '07 weather, I found
that I did minimal riding at night. It helped me keep my sleep cycle
close to something normal (ride during the day; sleep at night). I
did the whole ride off one charge of my Niterider Moab, so I was less
than 11 hours in the dark. If I want to ride in the dark, I'll do
that at home. Dark is dark. I want to "see" France!
 
In '07, I did have a problem catching up the 90-hour riders at
Loudeac. It was about 11pm when I got there, and it was a madhouse.
Seemed like I rolled in at the same time as the bulk of the 90-hour
riders. Lots of folks there; services overwhelmed. Two things about
that: (1) '07 was a unique year. Lots of folks DNF'd there and were
just hanging out; (2) big changes have been made for '11. The earlier
start means the "bubble" of 90-hour riders ought to be clear of
Loudeac by the time most of the 84-hour riders get there. Most of the
84-hour riders will likely catch them further up the road than they
did in '07. I would suspect the resources at Loudeac to be much less
stressed this year than they were in '07 due to the changes in the
starting times, even with what looks like a 20% larger field.
 
There were plenty of people cheering on the course, but no so much on
Day 1. It's a lonely start at SQY. No big crowds. But by the end of
the day, you'll see plenty of folks out on the course giving you a
much-needed "Bon courage!" In '07, I went down for all the hoopla
Sunday night and participated in the party, watched my friends start,
etc. And then I went back to my hotel and got a good night's sleep!
For me, that was definitely the way to do PBP.
 
Opinions on this one vary, but I think if you're confidently finishing
600Ks over similar terrain in 35 hours or less, then you'll have
plenty of margin for error with the 84-hour start. My fastest 600Ks
have only been about 32 hours, and I've had some 36+-hour 600Ks to my
name, and I never had a worry about running up against control closing
times at PBP.
 
Paul

 

 Topic: Massage

John Hughes <coachjo...@gmail.com> Jun 15 08:37PM -0600 ^

 
Neal,
 
Thanks for the reference to the study. Several comments:
 
1. Lactic acid is dissipated shortly after it is produced while you are
still cooling down on the bike - that's not the point of massage.
 
2. The day after a hard ride we often suffer from DOMS - delayed onset
muscle soreness - which is the result of microtears in the muscles and the
body releasing chemicals to repair the microtears. The chemicals are also
irritants and induce a sensation of pain. Any form of active recovery
improves blood flow and hastens moving the chemicals through the muscles and
the repair of the deep tissue damage: massage, stretching, light exercise,
using a roller, etc.
 
3. The reported study is remarkably short on specifics. How was the
experiment designed? Was it a double-blind experiment with a control
group? How many participants? Were the results replicated by other
scientists?
 
From the study the evidence doesn't appear to be there disproving that
massage reduces muscle fatigue and improves the ability to ride the next
day. I find it beneficial. If you don't, don't do it.
 
Cheers,
John Hughes
www.coach-hughes.com
 
On Wednesday, June 15, 2011, John Hughes wrote:
> long rides and each evening on a tour. I've added a page to the Resources
> section of my website describing how to do it:
 
> http://www.coach-hughes.com/resources/resources.html
 
Didn't I read a study demonstrating that massage benefits after excercise
were
largely myth?
 
Oh yes,
http://www.sciencedaily.com/releases/2009/05/090507164405.htm
 
 
 
Topic: Self Massage<http://groups.google.com/group/randon/t/dca346b0c202c47f>

 

"Jim House" <jho...@ccsol.com> Jun 16 09:57AM -0400 ^

 
John,
 

 
After years of racing and sport massage as well as my good friend from
Canada RUB-A535 - I KNOW ALL OF THIS WORKS FOR ME.
 

 
Now I am doing it myself with a roller and Trigger Point roller.
 

 
Also the biggest new item that works BEST FOR me is a pair of 2XU calf
wraps.
 
Put them on for two hours after an event and I feel like I did not even put
out effort in the ride the following day.
 
Sleep with them at the overnight control is even better on multiple day
events.
 
This one thing has been the biggest recovery tool for me of the past 10
years.
 

 
Jim House
 

 
From: ran...@googlegroups.com [mailto:ran...@googlegroups.com] On Behalf Of
John Hughes
Sent: Wednesday, June 15, 2011 10:38 PM
To: ran...@googlegroups.com
Subject: Re: [Randon] Massage
 

 
Neal,
 
Thanks for the reference to the study. Several comments:
 
1. Lactic acid is dissipated shortly after it is produced while you are
still cooling down on the bike - that's not the point of massage.
 
2. The day after a hard ride we often suffer from DOMS - delayed onset
muscle soreness - which is the result of microtears in the muscles and the
body releasing chemicals to repair the microtears. The chemicals are also
irritants and induce a sensation of pain. Any form of active recovery
improves blood flow and hastens moving the chemicals through the muscles and
the repair of the deep tissue damage: massage, stretching, light exercise,
using a roller, etc.
 
3. The reported study is remarkably short on specifics. How was the
experiment designed? Was it a double-blind experiment with a control group?
How many participants? Were the results replicated by other scientists?
 
From the study the evidence doesn't appear to be there disproving that
massage reduces muscle fatigue and improves the ability to ride the next
day. I find it beneficial. If you don't, don't do it.
 
Cheers,
John Hughes
www.coach-hughes.com <http://www.coach-hughes.com/>
 
On Wednesday, June 15, 2011, John Hughes wrote:
> long rides and each evening on a tour. I've added a page to the Resources
> section of my website describing how to do it:

> http://www.coach-hughes.com/resources/resources.html

Didn't I read a study demonstrating that massage benefits after excercise
were
largely myth?

Oh yes,
http://www.sciencedaily.com/releases/2009/05/090507164405.htm
 
 
 
 
Topic: Self Massage
<http://groups.google.com/group/randon/t/dca346b0c202c47f>
 
John Hughes <coachjo...@gmail.com> Jun 15 05:46AM -0600 ^ <>

The pros get massage in training and after racing as part of their recovery
program to remove waste products from their muscles and speed the repair of
muscle damage from riding. For many years I've given myself a massage after
long rides and each evening on a tour. I've added a page to the Resources
section of my website describing how to do it:

http://www.coach-hughes.com/resources/resources.html

--
Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028
 

 
Neal Becker <ndbe...@gmail.com> Jun 15 11:56AM -0400 ^ <>

On Wednesday, June 15, 2011, John Hughes wrote:
> long rides and each evening on a tour. I've added a page to the Resources
> section of my website describing how to do it:

> http://www.coach-hughes.com/resources/resources.html

Didn't I read a study demonstrating that massage benefits after excercise
were
largely myth?

Oh yes,
http://www.sciencedaily.com/releases/2009/05/090507164405.htm
--
() ascii ribbon campaign - against html e-mail
/\ www.asciiribbon.org - against proprietary attachments
 

 
Pam Wright <texasp...@yahoo.com> Jun 15 09:14AM -0700 ^ <>

What muscles I have would disagree! After a challenging ride, my massage
stick is a lifesaver on achilles, calves & quads to make the next day a LOT
better.


Pam Wright


--- On Wed, 6/15/11, Neal Becker <ndbe...@gmail.com> wrote:


From: Neal Becker <ndbe...@gmail.com>
Subject: Re: [Randon] Self Massage
To: ran...@googlegroups.com
Date: Wednesday, June 15, 2011, 10:56 AM


On Wednesday, June 15, 2011, John Hughes wrote:
> long rides and each evening on a tour. I've added a page to the Resources
> section of my website describing how to do it:

> http://www.coach-hughes.com/resources/resources.html

Didn't I read a study demonstrating that massage benefits after excercise
were
largely myth?

Oh yes,
http://www.sciencedaily.com/releases/2009/05/090507164405.htm
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Neal Becker <ndbe...@gmail.com> Jun 15 12:53PM -0400 ^ <>

After a hard ride I really appreciate a massage. Sure feels good. But the
science behind it seems questionable.

On Wednesday, June 15, 2011, Pam Wright wrote:

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 Topic: PBP Planners on Wiki

Tim Foon Feldman <timfoon...@gmail.com> Jun 15 03:50PM -0600 ^

 
I received a question that may be of general interest, so let me share it
here.
 
Comparing the closing times of the last two controls, Dreux and Guyancourt,
to the intervening distance shows a minimum speed of 16 mph is required for
this last leg. Is this really true?!
 
Yes, and this is due to the vagaries of the definition of control closing
times if I understand it correctly.
 
First, note that PBP is a nominally a 1200-km brevet that has a actual
distance of 1232 km.
 
The closing time for intermediate controls is based on minimum speeds* and
the actual distance. But the closing for the last control is based on the
nominal distance and not the actual distance. Thus, the Guyancourt control
closes 90 hours after your start (for the 90-hour limit riders), and not the
longer time that would correspond to 1232 km at the minimum speed (92:24).
 
This can lead to a conundrum for a penultimate control that is too close to
the finish in which the closing time for the penultimate control could be
after the time limit for the brevet! In particular, any control that is not
the final control but is past the nominal distance of the brevet would have
this characteristic. That is, any control between the 1200-km point and the
end would have a closing time more than 90 hours after the start!
 
What is seen with Dreux is a partial exposure of this phenomenon. Riders are
allowed to get to Dreux as late as the minimum pace allows, but have to get
to Guyancourt to finish within 90 hours, and if ones leaves Dreux as late as
the control close allows you do indeed need to cover the final leg in 2.5
hours (16 mph or 26 km/h). This is also seen as a change in the slope of the
control close time on the chart in my spreadsheet.
 
I believe this description to be accurate, but of course the actual control
open and close times will be defined by ACP and may differ from the
calculations in the spreadsheet.
 
The lesson is, don't be too squeezed for time by riding too close to the
control close near the end of the ride.
 
~Tim Foon Feldman
 
* See the "limits" tab on my spreadsheet for the three different speed
tables for PBP and its the three different time limits.
 
 
 

 

 Topic: Self Massage

NickBull <nick.bi...@gmail.com> Jun 15 10:33AM -0700 ^

 
The Science Daily article Neal cited seems to just show that massage
after exercise does not facilitate blood flow and lactic acid removal,
not that it doesn't do any good.
 
Science Daily also cites a study that says that massage after exercise
facilitates recovery:
 
http://www.sciencedaily.com/releases/2008/08/080812213937.htm
 
As well as improvements in immune system and stress hormones:
 
http://www.sciencedaily.com/releases/2010/09/100908094809.htm
 
Besides, a bit of stretching and massage after a long day in the
saddle just feels good.
 
Nick
 

 

Sara Huston <slh.h...@gmail.com> Jun 15 04:05PM -0400 ^

 
I am not at all up on the scientific literature on this topic, but just a
caution that conclusions should not be based on the findings of one study
alone.
 
-Sara
 

 

 Topic: overtraining?

"russell...@yahoo.com" <russell...@yahoo.com> Jun 15 10:51AM -0700 ^

 
You're not overtraining. Please don't use that term to describe what
you are doing. You're just riding a lot of medium paced miles.
Overtraining refers to riding at an intensity level where you break
down the body. And then do not rest long enough to heal before you go
and ride at a high intensity level again. Ovetraining is constantly
keeping the body at a non recovered, broken down level.
 
You have two weeks between rides. More than enough time to heal
completely. You'll probably ride in between the 600k rides. But at a
medium pace for not many miles.
 
Should you do two more 600k rides? Doubt it will hurt or help you
much. Most of the 600k rides I've seen, they were ridden at a medium
pace with a long sleep stop in the middle. 225 miles the first day,
150 miles the second day. Neither distance is enough to kill you.
And the pace its ridden at, it won't really help you either. If you
want to use the 600k to plan your riding strategy for PBP, then do
it. Assume you take the wise approach of riding Paris to Brest in one
shot. Test that plan here in the US by riding a 600k in one shot.
 
A better training approach would be to ride two 400k rides the next
two weeks. Assume Saturday rides. Then get up Sunday morning and
ride 40-50-60 miles to make sure you can get out of bed the next
morning. Easier and cheaper than doing 600k rides but the same
affect. Maybe more since the 250 miles of the 400k is usually more
than the first day of a 600k.
 
Best training is to ride for speed. Short high intensity rides at
high speeds. That improves condition the best. Better than long slow
rides. Long slow rides just make you tired overall. They don't
improve speed or strength or endurance.
 
 

 

sekhem313 <sekh...@yahoo.com> Jun 15 11:12AM -0700 ^

 
Hi Patrick
 
You mentioned that you're new to endurance riding.  I was in the same boat last year - and ignored everybody's advice to increase my effort prudently (I stupidly rode about 11,000 miles total).  I'm paying the piper this year for not heeding that advice- this year has been a struggle and I'm kicking myself for what I did last year. 
 
As I understand overtraining - it's not so much about being uncomfortable (after all, aren't cyclists 'supposed' to suffer? : ).  Over training leads to a failure in your ability to maintain or improve your effort.  In severe cases it could be months (or even years) to recover- to have the capacity to increase endurance and strength..  So I suppose prevention is a good idea (I work in a sports medicine environment so appologies if below sounds a bit pedantic...). 
 
Most discussions about over training relate to acute symptoms - soreness, mood changes, fatigue, drop in power, change in sleep patterns, etc. All are true and are worth notice.  However, there are other physiological markers (esp cardiovascular, endocrine and inflamatory) that dont generally make the list.  All of them could have bigger effects in your over all health.  The significance of these factors depends on your age and history (as well as genetics and general health).  If you have been exercising consistently and at a high level all your life, then you may find that adapting to and maintaining a large volume of exercise may not be a problem for you.  If you are like many of us - a little long in the tooth and have spent significant numbers of  our earlier years with beers on the couch -it's always a good idea for you (and your doctor) to know and understand your numbers.  For example I had a tough time convincing my doctor that I
wasn't an alcoholic- my serum protein and albumen levels were in the basement and liver function enzymes were high. Turns out that excessive execise can do that to you and can scuttle  your capacity to recover.  You may feel fine and you're riding well but you've got new persistant elevations or depression in blood pressure. Time to dial to back and take better care of yourself.
 
Pay attention to your symptoms after rides and especially pay attention to changes in those symptoms.  For example, if you notice that you're puffy in your extremeties during/after a ride, do the symptoms appear earlier and last longer?  If so dial it back.    And get really adept at attending to your recovery needs- and that isn't just limited to high quality nutrition post ride.  Most of the high-level atheletes i know are pretty religious about regular active recovery (for you, that would be a couple of hrs of soft pedaling  w/ a heart rate < 120 bpm). There are several studies that connect chronic sub recovery in endurance atheletes to negative cardiovascular changes- stiffening and leaky blood vessels, cardiac arrhythmias, persistant elevation/depressionof blood pressure etc.  I suspect that a lot of us ride our seasons in this state.  A study of healthy young men showed that it takes about 30 days for the cardiac ejection fraction (a
measure of heart output) to return to normal after running a marathon.  Your mileage may vary.
 
 And finally don't get greedy.  Don't ride big rides so often that your body doesn't have the time to fully recover between rides.  Your goal shoult be to get stronger over time.  You may suceeed in dragging your body through lots of rides this year only to discover that next year all your wheels have gone flat.
 
 
Happy riding!
 
 
 
--- On Wed, 6/15/11, PatCH <patc...@gmail.com> wrote:
 
 
From: PatCH <patc...@gmail.com>
Subject: [Randon] overtraining?
To: "randon" <ran...@googlegroups.com>
Date: Wednesday, June 15, 2011, 9:42 AM
 
 
Hi all. I'd love to get some advice from the group. I completed my
first 600k last weekend (yay, me!) and am thinking about two more 600k
rides each two weeks apart. I'm new to long distance riding, and
somewhat of a newbie cyclist, and I don't have too much mileage under
me. I've been hearing about the dangers of injuries with overtraining,
and am wondering if it's wise to do both 600k rides. As some
background info, I only have about 2,500 base miles this year, spread
out like this:
 
Jan - 0 miles
Feb - 387 miles (3 rides)
Mar - 0 miles
Apr - 674 miles (7 rides)
May - 874 miles (8 rides)
Jun - 543 miles (3 rides)
 
The next 600k would be two weeks after my first 600k, and the third
600k would be two weeks after that. (Prior to last weekend's 600k, my
longest ride was the 400k two weeks ago.)
 
Is it ill-advised to attempt both 600k rides? Is this too aggressive a
ramp-up? The only issue I have is some sore Achilles tendons, and I'm
not sure if that's related to bike fit or overtraining. Suggestions on
how to address that would also be welcome.
 
Much thanks for any words of wisdom!
 
--Patrick.
 
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Fastskiguy <fasts...@mac.com> Jun 15 12:15PM -0700 ^

 
Wait a second here....you have 2478 miles in this year in only 21
rides? So like 118 miles per ride on average?
 
Joe

 

 Topic: Agony of De-Feet

Darrell <darrell...@yahoo.com> Jun 15 11:08AM -0700 ^

 
I've had really good success with the eFit insoles from eSoles
(www.esoles.com). While custom orthotics may be the best approach,
these are much more cost effective and have some customization
capabilities. I've previously tried wider shoes, loosening the
straps, etc. all to no avail. I tried the Specialized insoles which
were ineffective for me. The eFit insoles come with several different
arch supports and several different metatarsal bumps, so you can
experiment and find what works best for you. It is a very individual
thing.
 
Just my $0.02, your mileage may vary...
 
P.S. I bought mine from shoebuy.com and got a $20 off coupon for
being a new customer, or something along those lines.

 

"William D. Volk" <willia...@gmail.com> Jun 15 11:26AM -0700 ^

 
Thanks. Looks promising.
 
I'm wearing "custom fitted" orthotics now (foot guy picked a size for my foot) and they feel weird. This could be a better approach.
 
William D. Volk
CCO, PlayScreen
Connect. Play. Win.
858-692-1124
 
 
 
On Jun 15, 2011, at 11:08 AM, Darrell wrote:
 

 

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