 |
No 33, April 2004 |
Can you go the distance?
With the BNCC coming, it's time to try that really big distance you've been thinking about for ages, but putting it off as something that you might do... "one day when I'm fitter".We are talking about a distance more than 50% further than you normally do as a long ride.
For example, if your best distance is 50km, why not try for 75km or more, or if you are a regular 100km rider how about 150km or even 200km. None of this working up to the distance, let's just do it! A bit of training is probably a good idea.The more often you can ride the better, even if the distance is short, such as a commute to work, or a quick spin around the local area before or after work. Then on the weekends get out and do your regular longish distance. Your aim is to finish this distance with an average you feel good about, but more importantly, you should end the ride feeling when you are flagging, to draught behind or just to keep you in good humour.You can do the same for them, try to read their riding to gauge if they are cruising or suffering. If the latter, then take your turn at the front or tell some dirty jokes.
GAME PLAN?
Yes, probably should think about strategy a bit. What sort of rider are you, a "fader" or a "dier"? If you are a dier you will be going ¥ne, then in the space of about 10km you suddenly have nothing left. In this case you have know what your critical dying distance is and look for ways to extend it.
If you are a fader you can go all day, but just get slower and slower.You will nonetheless get a second wind, and a third wind... and eventually your muscles will become anaesthetised and you just power away – but not very fast. To conserve your muscles (you can replenish the energy with food) don't go out hard, don't get competitive, no Braveheart stunts – especially if you are a dier. Resist the urge to jump on the wheel of any rider who passes. Acquire that air of snobby superiority which says "I don't have to go that fast, he isn't going nearly as far as I am and I bet he can't keep that pace for long anyhow". Ignore the fact that you have just been passed by a classy rider who frequently races over triple figure distances. good physically. If you are worn out, drained, relieved to be finished and longing for a good snooze, then you are not yet ready for the mega-distance.
WHERE?
Somewhere not too hilly! You may prefer to go out of Sydney to ¥nd some easier terrain without the added stress of traffic. In fact an unsupported country tour provides the perfect incentive – you have to get there, nobody will pick you up and there is no train (so don't choose the Old Pacific Highway unless the trains aren't running). Of course if you really did get into trouble, the locals in most country areas would help you out. (You meet these on the backroads, not the main roads.) If the weather turns out foul, then perhaps postpone the attempt.
WHO WITH?
Choose other riders of similar speed, but don't be tempted to compete or none of you will ¥nish.You can use the other riders
HUNGRY?
Yes, very, all the time – and it starts the day before. Eat and drink like it's going out of fashion. Eat solid stuff such as sandwiches early in the ride, eat at every stop and even on the bike. Carry a good supply of bananas, and snacks.A good choice if you encounter a shop is soup, it's warming, tasty, goes down easily and contributes to hydration. Drink at every opportunity (especially at the pub at No. 33 April 2004 page 8 the end of the ride). Save the sugary lollies and chocolate for later in the ride when you need a boost.
THE HOLE?
What Hole? The one you fall in about two thirds through the ride. You feel down, you think you won't make it, you don't want to ride any more, you lose your sense of humour.This is your body saying "Feed Me!", so take notice and get into the hot chocolate, bananas, coffee, as long as it's wet and sweet. Best of all, try to avoid falling in The Hole at all.
TIME MANAGEMENT? Yes, even on a ride we need this corporate concept. Expect to be out all day, so don't start too late in the day and be prepared to ¥nish in the dark.Keep the rest breaks short, even your main lunch break, you just don't have the luxury of time and if you stop for too long your muscles will be as stiff as a rusty old car engine. Go further without a break early in the ride, you will need more stops near the end when you are getting tired and uncomfortable. Aim to go for at least an hour initially, if you can make two hours before the first stop, all the better. By the end you will be tempted to stop too often, but you must resist – a bit.
THE MIND?
Mind over Matter really works. The Mind is also not stupid and will not fall for the strategy of pretending you have further to go than you really have. A better trick is to say "I can ride 40kms, I've done it heaps of time, anyone can do that", or "I only have to ride as far as [insert favourite BN ride here]", or "This is just a commute from work now".
Watch out for The Hole, it affects the Mind as much as the Body, but the Mind will notice it first. It starts with a loss of determination, progresses to annoyance when you round a bend and there is yet another climb in front. Feed the Mind too, start aconversation, look at the scenery, try thinking through a puzzle (you won't solve it though). Don't let the other know you are in The Hole or they will fall in too. You will get an automatic boost in the last half hour, because you know you have beaten the cool rider who passed you early in the day, you are invincible, you're stuffed and you don't care so just go hard to the end.
Page 6