Road Cycling Vlog - Lessons Learned (Post Randonnee)
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- เผยแพร่เมื่อ 13 พ.ค. 2019
- Road Cycling Vlog - Lessons Learned (Post Randonnee)
Nothing like a big ride to put things in to perspective.
Since riding the Isle of Wight Randonnee last Sunday its been another great week on the bike.
I've been out on the road several times doing various rides including a recovery ride on Monday and a social ride on Sunday.
All in all, I have done a firmly respectable about of actual road cycling.
I've also had an opportunity to reflect on some of the lessons I have learnt about me and my cycling efforts since riding the Isle of Wight Randonnee.
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Biggest lesson... Never underestimate yourself 👍
Absolutely
Yep! Longer rides need a close look at hydration, nutrition and frequency. Not to mention effort and bike fitting. A longer ride will always heighten the flaws and there are many you don't notice on a short ride. Well done.
As an old but novice rider that has just started to get into 50 to 60Km rides I started with and energy bar after about 1/2Hr and on my rides 40Km plus especially those with a climb at the end I take a quick release gel about 10minutes or so before the climb this has seemed to work well but yesterday I was tempted to try for 60Km albeit on the absolute flat alongside the river, I didn't take any nutrition apart from my normal isotonic drinks, by 45 Km my legs were getting really tired and my speed and cadence started to drop until at the end I was down to 20Km/hr and 60ish cadence. There is a lot to this nutrition lark.
Absolutely. The longer the ride the more all kinds of issues come to light.
@@jollygoodvelo This is the problem when you buy shoes, a saddle, a bike etc. I'll bet no shop will let me test ride shoes for a 300k ride.
@@amoret6108 This is how I started as an older rider. Just ride regularly but never push yourself. You'll be surprised how you build up your rides.
Thanks for the effort in making these IoWR videos, I’ve found them to be useful prep for my first go at the ride on 5/5/24 👌
I’ll be there too on Subday. Good luck!
Well done, I have to be up to 100km for March 2020 and watching your films is great motivation. Cheers 😁
Good luck. You have plenty of time to train.
You are becoming very fit. Looking forward to your next ride.
I'm getting there!
Excellent, well done!
Another great video, Leonard! Your efforts and adventures keep inspiring me. Thank you!!
Thank you.
Congratulations on your ride at the Isle of Wight Randonnee! It never ceases to amaze me how much of riding is mental and is definitely something I'm working on. I am registered for an event on June 1st which would be my longest ride to date of 104 miles (167 km). This past Friday I did my longest ride to date of 66 miles (106 km). Thanks for the encouragement via this video! By the way, I recently started following your other half on Strava and wondered about the avatar. But I won't ask about that. At least not today. LOL!
Thanks Emily. Fantastic effort in your ride. Yes, Di’s avatar is her favourite character from an Australian soap. Apparently he’s quite good looking.
Thanks for the Vlog. Really enjoying them!!
Thanks for watching.
Well done Leonard. Another weirdly enjoyable vlog mate
Thanks, although ‘weirdly’????
Best nutrition for long hard rides is Soreen, Jaffa cakes and jelly babies/Haribo. Blocks of icing sugar also work as they absorb very quickly and are light on the stomach. Banana, jam sandwiches also work well. Too much emphasis is placed in sports bars which are good but, natural food is always best. I try and avoid bars and use the gels more.Hydration is massively important but, I always look out for shops to have additional drinks in between feed stops on sportives and a can of coke is always useful for me good vid
As tasty as all of those are, they sound a bit too sugary for me. Slow release would be better for longer rides.
Great work. I always look forward to your videos!!!!
Thanks.
So well done! Bravo and thanks.
Thanks Don.
I'm hoping to do the Randonnee this year and will certainly be taking on board your advice. Thanks.
Very nice video and great insights! Thank you Leonard!
+Thomas Greaker Thanks Thomas.
Great advice 👍👍
You do get some great shots, also had to smile at 1:21. Videos Improving all the time and always interesting...
Thanks.
Great advice
Your sounding well chuffed! As you should👍
Thanks.
Hi Leonard great to see you out on our Shop Ride on Sunday👍 planning on doing the same sort of Rides on Saturday afternoons as well as the Monthly Ride. Regarding nutrition on the bike, the best advice I got was to eat small amounts often, say every 20 minutes & start that 20-30 minutes into the ride the secret is to keep your energy stores topped up as we only have 90 minutes of glycogen stored in our liver & muscles & when it’s gone it’s gone, so it might be good to set an alarm on your head unit to go off every 10 minutes and alternate between drinking and eating. Hope this helps & keep up the good work with the videos. 🚴🏻♂️🚴🏻♂️👍
Thanks Steve. I enjoyed it. It’s good to be able to go out for some kind of group ride, especially as I don’t actually belong to a formal club anymore.
leonardmlee you are more than welcome to join the rides just keep an eye out on Strava & Facebook for the next ride date.
Inspiring as always. Thanks and keep spinning. :)
Thanks Andrew.
A good thorough de-brief! I always feel that’s a great thing to help achieve even more in future challenges. Really agree with the belief part: the body can follow the mind so it’s worth trying to program the mind with positive thoughts. I also find any form of heat stress in warm conditions steals energy away from the cycling task at hand, and can really increase the total effort required. Slick and polished video, as always!
Thanks George.
Well done see if I can get on it next year 👍
Your tips and advice are exactly what I need to hear as the date for my one week, 600 km charity ride rushes at me. Thank you again for the great videos.
You’ll get there, Elsie. Good luck.
Enjoy your videos. Also I dig that lamp over your shoulder.
Thanks. Quite a few people like the lamp!
Good post....you are so right it's all in the mind!. Sometimes I have set off on a climb & on reaching the top have berated myself only to find I was in a big ring & have forgotten to flick down.....
Always keep an eye on what gear you are in!
Enjoyed that as always mate, keep it up
Thanks Mario.
Chapeau Leonard 👏👍👏
Thanks.
You are really putting in the miles at the moment, well done!
I can’t resist when the weather is good.
Hi Leonard. Your love of bicycle riding is showing. I'm still waiting for the day when you say "There are no recovery days." I'm now in Canada with daughter and enjoying the same miserable weather that you have been suffering through. Although today was a good day to ride, but somewhat cold. I know you are an inspiration to all but you really are an inspiration to me too.
Thanks Nathan, I still believe in taking a recovery day now and then, although I t might not be a full on, lay and lopp about on the sofa kind of recovery. Enjoy your time up there in Canada with the family. Hope you manage to get some cycling in while you are there.
Leonard,
Your channel keeps getting better and better, great work.
Regarding long hard rides like Randonee, do you stretch out your quads, hamstrings, back etc? It makes a massive difference to recovery.
Very best 👍
Thanks.
Great job Leo; keep up the good work.....
Thanks.
Great stuff. I made a 47 km ride this past Saturdaay, my longest ride ever. Two hours and 45 minutes, 10km pavement the rest rail trail. A brand new Brooks B17 let me get past the two hour barrier and am looking to reach 80km this year. You continue to inspire. Was a neat trick how you got Relive to show you and your other half riding at same time !
You’ll get to 80kms no problem. Good luck.
Love your videos, keep up the great work 👍
Thanks Andre.
👏🏽👏🏽👏🏽👏🏽 good job Leonard!!!
Thanks Mark.
Jolly good video!👍😁
Thanks Mike.
I'm 29 and cycling to lose weight, watching your content reminds me to not pack it in after a bad day and just keep going and enjoy myself. Thumbs up.
hi Leonard, I can now understand what you mean with weight loss and the difference it can make cycling, my wife has been going through a diet change over the last 2-4 weeks or so and has lost 3 kgs we went out for a ride yesterday and wow! what a difference I witnessed normally she sits around 24ks on a short distance of 20ks or so but now 30ks no problems just those few kgs made so much difference. Another interesting vlog mate. Cheers
Good for her. It should really improve her climbing as well.
Thank you
Thank you
Bikes are fun. Ride on.
They certainly are. And you.
Won't be long before you're up to your first 100miles/160 km, always a landmark
I’ve actually already ridden 100 miles, twice. The last time was ok 2015. I really should do another one.
Great vlog. Thanks for sharing your experiences. 25 km in 58 minutes is a great performance. Last Saturday I finally had my first bike ride this years. For a start 11 km
and I had to walk about 200 meters next to my bike on the steep 8% hill back home. Average speed only 12.6 km, which is about 62,5% of my normal average speed
(about 20 km/h) so lots of work to do till I get back to normal. But since then only rain and this morning even wet snow. Waiting for better weather.....
But I'm happy to be back on my bike again, missed a lot nearly 5 months long.
Thank havens it has warmed up for you and you can finally get out in the bike.
Congratulations on your successful ride.
Thanks Joan.
You know I have just jump on to using the Cliff Bars 2- months ago, gosh I really love them...
Yeah, energy bars, powder for your water, and jell packages make a heck of a difference for me too...
So good to hear you felt great after the long ride this time :-) smart to do recovery post rides too!
Must admit the Cliff bars are OK but nothing special.
agree with your statement that we are stronger than what we think. the head gives in before the body.
Shame we have to listen to the head as much as we do.
My father's house was at the base and it was always great to end a ride flying down Eddy's lane.
Its a great descent. In fact that whole road from the Bat and Ball to Denmead is great, apart from that short, sharp climb.
@@jollygoodvelo I like the climb it was the challenge for the reward which followed, what I did not like was the blind turn just before. If you are interested just rode the Erie Canal bike path, an interesting ride across the centuries mostly on paved or graveled paths. Something to put on your wish list.
As for the Bat and Ball, nice pint of HSB there.
its nice vlog...5star from india
Thank you.
Hi
Did Frank Whitton. Today Applecross peninsula. I have learnt a lot also. Yes it was a bit challenging!
Fred Whitton...sorry
I knew what you meant. Well done, that’s a toughie.
Leonard, how about a video about cycling caps in the future? Seems like they are more commonly used in UK than in US. A little history might be a cool video idea.
Sounds like a good idea. I know nothing about cycling caps but I can try and find out.
I like something that I heard in a rapha video and it's true cause we all cyclists said it. "I can go on. I most go on, I will go on".
That’s a great mantra.
Key things that I've found to help my long distance rides trememdously: Start taking in calories right away, even before you think you need them. Keep eating those Clif bars and drinking whatever kind of calories you like (I'm partial to Tailwind Nutrition.) You're burning a ton of calories, and you need to replace them. Also, keep your heart rate down. I just did a 52 mile ride last weekend (80km) and rode with my Garmin screen pretty much always on my heart rate. Other than for hills I kept my heart rate under 80% and tried to keep it closer to 70% if possible.
It’s all a question of a little and often.
You give me confidence. 100 mile ride for me this Saturday in the American Lung Association Reach the Beach, Oregon edition. I have ridden 50 miles on the turbo trainer in Zwift. To me that was harder than riding 50 miles outside. My only concern at this time is the weather. It's supposed to be chilly overnight Friday into Saturday morning. Rain is in the forecast for Saturday PM. I hope I'm finished before it starts raining.
Good luck Owen. 50 miles on a turbo is definitely much harder than riding 50 on the road.
I did it. I wanted to stop at 75 miles but pushed through it. 102 miles, 3770 feet of climbs, 3730 calories burned. Thanks for your well wishes.
Owen Johnson Well done, Owen. That was a hard ride; you should be proud of yourself. I’m proud of you!
my thicc boi is bacc ❤❤❤
Thanks Leonard! Is it recommended to ride day after a long ride? I’ve been resting since my 100 mile on Sunday. For a marathon run I rest for at least a week. Many do no running for two weeks
It depends on how hard you pushed yourself on the long ride. You body will need time to recover.
@@jollygoodvelo Ah, thank you for clarifying.
After my accident my neck still extremely fragile so headwinds can cut my ride short as the neck goes into spasm so I feel your pain
At least you are back on the bike. Good for you.
am on holiday this week so I going to see how many miles i can do in a week so far I've done 123.00 miles
Good luck.
I am going for a solo bicyclepacking journey for around 1200km for the first time. So what precautions should I take while riding on an Expressway??? , to avoid getting knocked down by any nearby passing vehicles.
Hi Vicky, I wish you the best of luck with that. I’m not really qualified to give safety advice. I assume that expressways are busy, fast roads? It might be wiser to stick to quieter roads.
leonardmlee
Thank You 🙏 Gentlemen.
Hi Leonard, what kind of pedals are you using on this bike? I've been using some chunky Look pedals for years which I trust for my weight (250lbs) but am wondering what is working for you.
Hi Paul, I use SPD SLs. I really like them. I started out with SPDs but once I changed I didn't want to go back.
Hi Leonard. As a matter of interest, when you cycled to Alton, basically heading south west, if you were into a head wind, the wind would be described as a south westerly, not as I think you described it, a north easterly. I may have heard you wrong of course but wind is described from whence it comes, not the direction it's heading. (Sorry to be picky) As ever though, a great video. Many thanks.
Hi Roger, Alton is definitely to the Noth East of where I lived perhaps the Relive made it look otherwise.
Hi again Leonard. That being the case I appogise, I was wrong. (Words I never thought I'd use!) My defence is, watching the tracker made it look like you were travelling generally south westerly. I'm off now to crawl back under my rock!
No worries, Roger. I’m never wrong, either. I thought I was once...but I was mistaken. ;-)
Automatic like, sorry, can't help myself.
Like away!
Great job!......On six weeks zwift training, I manage to get round a rather tough 48 miles and 3000ft of climbing on the Pilgrims Hospice cycle challenge, more real life training would have helped..lol
Well done you for your ride.
I think you should never doubt being able to do 100km, hard or otherwise. it's the 80-20 rule isn't it? It's Thomas the tank engine taking the express train over the hill? I think i can, I know I can... Great effort anyway, glad you enjoyed it and weren't so worse for wear this time.👍
The mental barrier thing can work against you sometimes, unfortunately, especially if you failed at something.
What saddle do you use please?
It’s just the regular Bontrager one that came with the bike.
110km blimey. What saddle are you using.
+Retro Dude, On an old Mountain bike. Just the regular Bontrager one that came with the bike.
leonardmlee really that’s good then. I think my saddle hates me, mind you only need on it for a few months. I think I just Need to toughen up
The obligitory HIGH5 second bottle lol
Exactly!
I would also suggest a post ride stretching program to aid recovery. Too few cyclists engage in a regular stretching program. This become especially important as you age.
Good advice, Nick. They certainly do stretches after my spinning class. However, I read recently that post exercise stretches have little benefit. Not sure how accurate that is but there it was.
@@jollygoodvelo I think you mean pre ride stretching may not have any benefit. Post ride stretching definitely helps. Ask any professional cyclist who gets massages and stretching post ride.
It was definitely post exercise stretching I saw in the article. Unfortunately I didn’t read it but yes, every pro will have a post race massage.
@@jollygoodvelo Don't believe everything you read. I know it works for me after long rides.
Fred Whitton...sorry
My friend told me do not buy road bike because your so big. 110kg 😔
I am currently 145 kilos and i ride a road bike 3-4 times a week. No issues.
Thanks bro you give me hope.hehe
+Thomas Greaker Soke road bikes do indeed have a weight limit but I am heavier than you and my bike is fine.