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16/01/2009 10:30:50 AM
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matthew double
Posts 17
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hello, iam looking for suggestions on how to taper for the tour downunder ride next week. this will be my first time. thankyou.
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16/01/2009 12:31:12 PM
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Jeff Marsland
Posts 20
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matthew double wrote:
hello, iam looking for suggestions on how to taper for the tour downunder ride next week. this will be my first time. thankyou.
I'm no expert but if the 155 kms is not your usual weekend jaunt then you probably should be ceasing any hard long rides from today. Especially with the hot weather coming up. If you've been doing some rides near that sort of distance then this weekend you could do a longish ride, maybe 100kms, just an enjoyable cruise. During the week just spin the legs around each day if you can, maybe 40 - 50kms, easy going. If you get to Wednesday and you're feeling a bit tired just rest up and be fresh for the big day on Friday. That's my basic plan anyway.
Other forum members may have more expert ideas though.
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16/01/2009 1:03:45 PM
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Jason Daniels
Posts 73
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Matthew, what has your training been in the last 6 weeks? Do you need to taper? Let us know how much work you have pushed yourself through and some of us might be able to give some advice.
More info please?
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16/01/2009 2:05:30 PM
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matthew double
Posts 17
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hello, i have been commuting to work 3days a week which includes sheppards hill, i also train with meteors triathlon club on the edwardstown velodrome twice a week and a long ride on sundays 80-130km into adelaide hills.
over the christmas and new year break including this week i have been doing more rides up the hills (norton summit,kangaroo dam and greenhill road).
i also run 8-10km twice a week and taekwondo training 3 evenings per week.
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16/01/2009 7:34:18 PM
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Jason Daniels
Posts 73
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probably not enough detail, but it sounds to me that you have been pretty relaxed on the bike of late.... I would not be thinking of tapering for the ride next week, but maybe just keep on doing the same... If you had been working hard in the lead up, then I would reduce your effort now, but your recent work sounds like a lot of mid-level heart rate stuff and not that much effort. You don't need to taper.
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17/01/2009 12:44:10 PM
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matthew double
Posts 17
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thankyou jason, would i be gaining any benifit from riding up until the day of the challenge ride, and could you offer any suggestions on what training would be most beneficial considering there is not much time left.
p.s i only want to be able to cover the distance comfortably without breaking any records. thankyou.
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17/01/2009 2:47:14 PM
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DanielS
Posts 21
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Hi Matthew,
Any riding you do between now and friday isn't going to have any real training benefit for the challenge ride. The usual idea behind tapering is to keep the intensity the same but cut the duration in half. On the day beforehand, just go for a 30-60 min slow ride, eat good food, and take it easy. That would be the best prep in my opinion.
Good luck!
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18/01/2009 9:15:47 AM
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Jason Daniels
Posts 73
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In the last three years I lived in Adelaide, the tour down under and the Alpine Classic took up a fair chunk of my planning, and it was not unusual for me to ride 2,500kms for the months of Jan and Feb. I was just on the bike all the time.
From what we have learned about your training Matthew, the best tip I can give you is to perhaps not ride Mon, Tues and Wed, and then just roll the legs over on Thursday, pick a fun ride that you really enjoy. This will make you keen to get out on Friday and really enjoy your ride. Sometimes a few days off the bike will make you super eager to get back on.
But then again, take Monday off, on Tuesday ride to the top of Checkers, watch the tour go over the top, then head out to One Tree Hill over the back of Bald Hill, and watch them cruise through town, and then ride back home. On Wed, I'd ride out to Hahndorf, watch the tour start, then scoot over to the top of Fox Ck and watch them climb the KOM then head over to Stirling to catch the finish. On Thursday, I'd then head down to Wickhams or maybe Meadows and then cruise home, this is your rest day afterall...
Then Friday is your bigone. Then of course there's Saturday so you need to ride down to Willunga as this is a great stage to see the guys heaps of times...
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18/01/2009 3:19:02 PM
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matthew double
Posts 17
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thankyou jason, i appreciate the advice, this is the first ride i have tried at these distances.
iam hoping i can be better prepared next year. it is certainly a juggle with family,work and other interests.
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18/01/2009 6:18:15 PM
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Jason Daniels
Posts 73
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I thought as much Matthew, have you ridden over 100kms in one ride yet? Really, leading up to a 150km journey, you would have liked to have ridden at least 3 rides of 120 over the last month. But if you have easily knocked off 100kms on a regular basis then you will find no problems with the 150.
Pace yourself, try not to chase someone and find yourself a group where you are all motoring at around the same pace, this should be easy with 6,000 other cyclists on the road.
And I am expecting you to ride the Coast to Coast in February, and like me and my mates would do, I expect you to ride back to Adelaide afterwards. No point being able to ride 150ks if you can't extend it to a lazy 250.
And I look forward to your Alpine Classic time in 2010.
It's all good.
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19/01/2009 5:11:32 PM
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matthew double
Posts 17
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hello, when i said rides of these distances i mean 150+ km, i have been doing regular weekly rides of 100-130km.
my wife seems to think the amount of time iam spending out riding recently i should be able to do the ALPINE CLASSIC this year.( i think not).
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20/01/2009 9:08:56 PM
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Jason Daniels
Posts 73
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Easy Matthew, if you are riding 100 - 130 on a weekly basis, you'd have no problems over in Bright. You might learn to HATE Buffalo, but the best plan is to get over there early on, and ride Buffalo fresh, because Buffalo is one of the most Gorgeous Rides in the whole of Australia and if you ride it fresh, then it is Sweetpela!!! If you ride it first after 150kms of Tawonga Gap and Falls, then you will HATE it.
My idea is. Go to Bright in March/April this year when it cools a little and maybe the Autumn leaves are starting to turn. Take the Missus along, and just sneak out of the sack early on one or two of the days and go and climb Buffalo, then next day climb Hotham, then two days later climb Buffalo again. On your rest days, ride to Myrtleford and Wandiligong and go for a bushwalk with the Missus, and drink some good fragrant white local wine with the Missus whilst eating something scrummy for lunch and make it a real pleasure...
The Missus will be begging to go back in January in 2010 and you'll be excused for spending the rest of '09 on the bike training. And she'll be glad to get away from Lancemania Adelaide over the Australia Day Weekend!
Unless your Missus is a keen cyclist too, then you need to program the rides accordingly.
Cheers and Beers,
jd
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