Farther-Faster: Ep 1 - Ultra-Endurance Cycling (Post-PBP)
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- เผยแพร่เมื่อ 27 ส.ค. 2024
- #ultraendurance #randonneuring #cycling #blockprojects
Strava: / strava
Watch the PBP series here: • Training for Paris-Bre...
Some key takeaways from Paris-Brest-Paris. What worked, what did not work, and what's next!
Cheers!
Hi, August. First-time visitor and liked and subscribed. I think it's great that you're setting your cycling goals and working toward achieving them - helps keep you motivated and pushing forward, and in good health and mental health.
I'm 65 and due to several health issues go hot and cold with my training. I stopped being interested in speed in my late 20s early 30s, and started road cycling in 2016 following my 1st total knee replacement surgery; although I had mountain biked for many years prior.
I've become very interested in cycle touring and focus on endurance/distance, but at a leisurely pace. However, I *do* want/need to get back my climbing prowess for those dastardly paved climbs, so I'm going to start mountain biking again with an emphasis on climbing long, steep ascents at a snail's pace, which has always resulted in progressively faster ascent speeds. However, now that I'm 65, I'm not sure if I can reclaim the type of muscle mass I had 20 years ago, but we'll see. 🙂
Keep up the great work and I look forward to learning of your training and progress. Cheers!
@oldlongboarder65 Thank you so much! I think you can regain a good amount of muscle. I was telling another commenter that I read book about 5 years ago when my body was of falling apart and I was 40lbs over weight called "Younger Next Year." amzn.to/3PsPG3q It's a very simple book, easy to read or listen too but it points out how strength training is the key to maintaining muscle as we age. My father, who is 85 has been strength training everyday for the past 40 years and he is still up on his road bike every morning. He paddle boards, bikes everywhere, rides the shopping cart like a skateboard at the grocery store. lol He's my role model for this stuff. I look forward to following your journey as well. Cheers!
@@blockprojects Hey, August. Thanks for your reply. Your dad sounds like tiger! Good for him! He will reap tons of benefits from his very active lifestyle and as you pointed out already is!
Re strength training, I've already purchased 2 levels of resistance bands from REI to help get me going. I also have essentially a "Total Gym" machine in the garage, like the one ol' Chuck Norris and Christie Brinkley demonstrated in their infomercial some years back on tv and cable, but it's under Joe Weider's brand name. I just have to remove my mountain bike tires, inner tubes, rear rack, etc. from it. 🙂
Happy trails and roads, and thanks for the link to the book!
Hi August. Here's an update on my previous comment. At a recent 100km cycling event, at the end I saw this guy who regularly does 100 and 200km rides, and often goes on cycling holidays for several weeks at a time. He looked like a really fit and healthy 70 year old. I was completely gobsmacked to hear that his age is 86 years old! I was very inspired. There's hope for us as we leave the younger years behind!
Hey Stuart! That’s fantastic. I think I mentioned earlier that my father who is 85 still rides everyday. He also jet skis, paddle boards, and rides the grocery cart like a skateboard at the supermarket. He’s wiry and bouncing off the walls. Haha! Cycling is our huckleberry
Been enjoying your vids for the last few weeks 👍 Congrats on your PBP completion. I had a fit on my rando bike last spring. Best investment in my bike to date, by far. Completed a 200k brevet a couple weeks later with zero training. I also switched to the Selle Anotomica a couple years ago after trying multiple Brooks solutions. The Anatomica was an instant winner. Look forward to watching your journey moving forward.
Hi, Thank you! That's fantastic. That's a great endorsement for the Anatomica. A lot of riders really like it. I will probably bite the bullet and invest in a proper fitting, though it this point if sort of feels like I might be taking off my lucky socks if I tweak my setup, since is just good in all other aspects. haha Thank you for following along. I really appreciate it. Great conversation!
Just another +1 for the Selle Anatomica. I ride the X series on my randonneuring bike and the R1 on my gravel bike. At PBP I had some soreness from the pressure over time but otherwise escaped with no saddle sores or chafing. In my experience the R1 actually felt stiff for the first 500 miles then finally felt more broken in. I find that the X series leather saddles feel broken in out of the box. Just my $.02. Looking forward to following your journey going forward!
That’s excellent! My saddle actually just came. I am going to install it this weekend. I can’t wait! Thank you!
Hi August, you are doing great! I'm 4 years older than you, and don't have the massive training behind me (more just recreational riding without pushing myself), plus I could do with loosing 25-30 pounds in weight! My fitness and endurance have come on a lot in the past 3 months, but I'm still way way behind you. I ditched my day job to work on my fitness and be at home more (once upon a time I was much fitter). There are some seriously fit older men and women out their, who totally burn me off. It gives me hope though, and a vision for improved fitness! I know two people who ride/run for Great Britain in the seniors group. One told me, that his commitment is not distance or hills, but in time. He is a year older than you and trains for 16 hours a week (cycling/running). I'm sure within that he breaks it down to easy training, sprints, endurance etc. It blows my mind how ridiculously fit these guys are. I'm pleased to see that your channel growing, you are putting some quality videos out. Best regards, Stuart (... my channel is renamed, was eatmoreraw now ayupstuggy. I sometimes also post comments as Stuart Porter, depending on how I'm logged in and which way the wind is blowing!)
Hey! Thank you much! I totally get it. About five years ago, I was kind of falling apart. I was 40lbs overweight, work was grinding me in to the ground and I was feeling like hell both physically and mentally. I have a young daughter, who was only 7 years old at the time and I just kept thinking I wanted to be around for her and to keep playing and running and having fun with her throughout her childhood. Somebody recommend a book called "Younger Next Year." Here's a link: amzn.to/3sFpZUD. It's a super easy read but it kind of shifted my whole mindset and helped me recalibrate. I ended up losing a lot of weight and getting pretty strong. When COVID hit, I had to change my strategy again and that's when I really started putting maximum energy into cycling. I was also inspired because PBP wiped the floor with me in 2019 and I didn't want that to happen again. I am really excited for this next phase of reaching a new pinnacle of fitness for my age. And I'm really happy you are on a similar journey. We'll knock it out together! I'm glad you are liking the videos. It's a work in progress. Thank you again! Cheers
@@blockprojects Thanks for your book recommendation. I'm reading it now (bought it on Amazon kindle UK). I like the emphasis of our need to exercise (ideally hard) every day. It makes me feel so much better when I do. I'm gradually getting up my average speeds, and often seem to be clocking up new PB's. Just when I'm feeling a bit smug with myself, I get burned off by other much fitter cyclists! I still have some way to go.
August, I received a fit years ago and was well worth the time and expense. The fit was not all that expensive for the benefits I received.
That's a good call. It seems like a consensus, but I'm a little bit superstitious. I almost gave up on ultra long distance due to the saddle issue and I feel like I'm very close to a solution. I'm gonna go for it. Thank you!
Hello, I see that doing PBP has made you want to take on other projects. What motivation! Concerning the B17 saddle from Brooks, personally I have never been able to get used to it. Today I'm riding with a Berthoud Alpin saddle and it's a real treat. See you soon !
Hi! Yes, it has! I really want to see what I can do, challenge myself further and go on more adventures. I have had my eye on the Berthoud saddle as well. I appreciate the endorsement. I'm heading there next if I need to after the Selle Anatomica. Thank you! See you on the road!
Hi August. Nice to hear about your new challenges. I’ll be at LEL 2025 too. See you there.👍
Right on, Jez!! Let's do it. We've got two years to get our game on.
Look out for the section through the Fens on LEL, it may be flat but it is very open can be quite windy.
That's great advice. I don't know much about the course yet. I'm trying to learn as much as possible so I can develop a plan and strategy. Any guidance is much appreciated. What was your sleep plan on LEL? Thank you!
A bike fit was one of the best things I had gotten done. I ended up getting a custom TI bike after my fit and it was a game changer in terms of having a bike made for my individual proportions. A bike fit will help with saddle, by measuring sit bone width Ect. I personally have really enjoyed SQ labs 612 saddle. Also have you checked out George Vargas on TH-cam he has a lot of really helpful information and recently completely PBP as well, he owns a bike shop and has a boatload of experience I found super helpful.
Hey, thank you for the recommendation. I just watched Part 1 of George Vargas' debrief on PBP. He brought up some really important considerations for someone new to PBP around the terrain, the queues at the controls, etc. Good stuff. I am going to end up getting a professional fit. I have two bikes, The Yellow Cannon and a Topstone Gravel Bike. The Topstone has never been good for me for Brevets. Something about the geometry just wears me out....but then again, it was never fitted either. I think I'll do them both at the same time. Thanks again! Cheers
@@blockprojects no thank you! I think everyone in the world of cycling has so many useful experiences to offer in the form of lessons and knowledge, and I’ve learnt a ton from your experiences on the bike! Keep up the great content!
Saddles - similar issues for me. I am going to be looking at Selle SMP (the Lite 209 in particular!)
That's the missing piece. The timer and the tons of lanticeptic have gotten me really close. I'm optimistic for the Selle. I'll keep you posted. Let me know how yours works out. Cheers!
When you’re ready for a big training block pre-LEL come on out to Comova (Sonoma County California). We’ll set up a mini training camp for you and you can pile on the miles!
Hey! Your camp looks amazing! I would actually love to do that. Don’t be surprised if I hit you up before LEL. Thank you!
Ride a few sportives a few times a year just to mix it up. Sportives will aid with speed. Plus as you said weights, with a focus on squats. Also roller work indoors. I like to ride a easy 23 kph ride. I don't need more than that. I break into 30 plus on decent flat.
The roller is a great suggestion. I am definitely not spending enough time with roller, stretching, and core. Thank you!
I think always go for the leather covered saddle, I think it has some empathy with the sitting equipment. Enjoying your videos. Good luck with the speed increase, getting some sensible coaching advice is a good start. Main thing is to have fun doing it.. Best Wishes
I think you are right. I started with the Brooks C17 Cambium and it tore me up so I switched to the B17 leather, which is 1000x better for me. I'm giving the Selle Anatomica rubber a shot, knowing that I will probably end up with the leather option. As for coaching, yes, I really need it. I don't think I have great form or technique or strategy. I'm excited to get some professional advice/guidance. It's fun to really see what's possible. Thank you for following along! Cheers
Strength training definitely helped me a lot the older I get, specifically core (to support my upper body and un weight my hands) and legs for the obvious. It has been difficult at times to juggle weight training and riding fatigue interference.
I agree. I stopped weight training during COVID and didn't pick it up again until March of this year. It made all the difference. I only did upper body and core in the gym, and then my Schermer's Neck exercises at home, and I had zero issues with upper body pain or fatigue. My neck, arms, shoulders, hands never bothered me...beyond just being generally exhausted. But to your point, time is always a factor. When I go to the gym, I am not riding, so that's the trade off. However, this year, I think it worked out. Last year I logged 11,500 miles for the year, which is almost 250 miles a week but no strength training, besides pushups, chin ups, and the ab roller. This year, I went to PBP with just shy of 5000 miles, or 178 per week but with strength training and I would say PBP took less of a toll on me then when I did Last Chance in 2022. So, it would seem that backing off on the mileage in exchange for strength training can actually be more beneficial when we are short on time, which most of us are, with family and work. I'm hoping to explore this conversation deeper with a coach soon. Maybe I can do a live session. I'll keep you posted. Thanks for your comment.
@@blockprojects Sounds like you've got it pretty dialed. I left out the main reason I even thought to reply about the weight training lol. Relating to your comments in previous vids on the lack of hills to train in FL, I do a simple but very effective home leg dumbbell workout twice a week. I'm from very hilly WV, so even a 10 mile ride is 500-1000k of elevation, but folks here often comment on how easily I can get up sustained climbs and I attribute that to the leg workout. I may not be the fastest on the flats (I don't try to be) but I am the one who isn't blown up and needs a break at the top of every big hill. 30min twice a week has really helped this chicken legged fella. Also, I've left my Brooks saddles behind for and ride over 15 miles, and have been happy with Berthoud Aspins, once I soften them up for my sit bones with a little trickery.
I really think you are right about the weight training making the difference on the hills and probably adding to higher output for longer. I assume you work quads and hamstrings, right? Some great suggestions here for next steps on the saddle if the Anatomica is not the answer. The Berthoud has been thrown out there a couple times. And the Sprung Brooks looks promising. Thank you for the tips.
@@blockprojects quads, glutes and calves. Goblet squats, Bulgarian split squat and calf raises. IMO the sprung brooks is best for people riding swept back bars sitting upright, but I didn't even like it on my upright bike. Extra bulk and weight and too wide for drop bar position. A few friends really like the SA, the Berthoud can be tricky, like Brooks, until it's broken in. Which is why soften mine. I have two, a standard and a cutaway.
See you at LEL 😊
Very cool! See you there. 🚴🏼♂️
I use the Selle Antotmica. I love it. Could still sit OK by the end of PBP. However recommended it to my brother who couldn't get used to it so gave up on it. He ended up with the Infinity saddle. Looks weird but he did PBP on it with no complaints.
Hey, Tim! That's a great endorsement and congratulations on PBP! That was adventure. How did it go overall for you? I rode the infinity for a couple year and while it was a major improvement over other saddles, particularly the C17, nothing has compared to the B17 yet. I'm optimistic for the Selle Anatomica. I'll keep you posted. Thank you for following along.
Hi August, @@blockprojects - another plus one for the infinity. I ended up getting sores on PBP but I'm hoping that was more because I didn't take preventative measures (apply cream, wash, change shorts). The discomfort didn't appear until 2/3 - 3/4 way round and then i put my spare set of bib shorts on over and applied sudocreme with the intention to change them at a later stage. Due to being very full value (89h) I never did this and everything was a little mucky down there but healed in a day, nothing lasting. Sorry to be graphic but the infinity sort of has its own in built suspension in the seat allowing it to flex more than others. Great vids, enjoy them and please keep it up. Lastly, for LEL. Move somewhere with hills and get 15% gradients within your comfort zone, I don't think there is any other training you can do that would set you up well.
@@blockprojects I went over the 90h by 10hrs. Sleep was my downfall. Slept bad in the Saturday night. First sleep was at 498km for 2 hrs, then 250km for 1hr then 200km for 30min. The Thursday morning I was faking asleep on the bike, kept doing 30m micro naps but couldn’t shake it. In the end I had to sleep 2hrs outside Mortagne to shake it. Also lost too much time in controls on the way to Brest. Budgeted 30m stops but could blow 1hr to 1.5hr easily. Loved the ride though and was happy the body held together so am keen for 2027. Will change sleep strategy next time
@alienalienalienalien5969 Yeah, the infinity is a good saddle. I really like it. For me, I have to be super aggressive with standing up every 10 minutes for 10 second and applying cream (lanticeptic or buttonhole) every 50 miles, regardless of the saddle. If I don't do that, I'm going to lose skin for sure. I actually use an interval timer to remind me to stand up right from the beginning. Once I start getting sore, however, I don't need the time to remind me to stand up hahah. Thank you for watching! Let's see how the Selle Anatomica goes. Cheers!
@timothypezet Good on you for keepin on! In 2019, I threw in the towel at that point. I thought they were going to take all the signs down lol. Sleep riding is so sketchy. I had a few moments like that and had to crash on my space blanket. But you did it! Congratulations. 2027! Cheers!
That the only issue you have after PBP is a bruised butt tells me your positioning and, really everything, has to be near perfection as is. For the bruising, you may want to check out the Brooks Flyer which is the sprung version of the B17. Same top that works so good for you but with springs to mitigate the bumps. It won't feel any different but if you ride the Flyer and the B17 back-to-back over a rough surface they are night and day.
Hi, yeah, I think you are right. It has taken so long to dial in my equipment as not to lose skin, or have a sore neck and shoulders, or even numbness in my feet or hands. I had none of that. I will definitely look at the Flyer. Thank you for that suggestion. I was also thinking about a Redshift seat post. Have you used a shock absorbent seat post before?
I tried a suspension post when I was looking to quiet down the stoker on my tandem (a Cannondale with its characteristically stiff ride). It turned out there wasn't enough room to fit the post without making the seat too high though. I did try it on one of my other bikes but didn't really like it. It felt a little like what I imagine a sticky pogo stick would be. It was a cheaper post though and I'm sure there are better-performing ones available.
The sprung Brooks appears to be incredibly low-tech (they look like they could have been made 100 years ago) and to me feels exactly like riding a non-sprung Brooks. I used to wonder if the springs were doing anything until I did a back-to-back comparison on a bumpy road - a big difference! I've since converted all of my bikes but my old race bike over to sprung Brooks. It's probably worth noting the springs can cause compatibility issues with some seat bags/accessories.
That's great info. I was looking at the redshift seatpost. It looks like it does not have the pogo setup, so maybe that one would work differently. I like the look of the sprung brooks. It's very old-school Charly Miller. I'll give that a shot after I test run this Selle Anatomica. I'll keep you posted. Cheers!
I had to look up Charly Miller - what a great story. He must have been a tough man. From where I'm sitting anyone that completes the PBP has accomplished something very special. Looking forward to your future videos.
Thank you!
Go yellow cannonball
Haha! Thank you!! 💥