Thursday, December 3, 2009
Tuesday, December 1, 2009
How one could train for THIS ? Respectably ;-)
This post is basically targeted for those enthusiastic cyclists who have not trained hard for any kind of competitions or personal bests or personal records.
Quite a few of who I have met up with wre in search of the holy grail of endurance cycling training.
So here goes my attempt at helping them.
1 First requisite One Must Cycle as frequently as possible.Frequency has priority over duration for the beginner.
2nd Now that you have started cycling and maintained a respectable frequency.
[Here we will agree that twice a week would not be respectable ;-)]
You will try to attain a respectable duration of on saddle time measured in time or in kms.This is called the Base mileage.
During the base mileage do not increase the weekly total by more than 15%(may be cause of burnout,injuries etc)
When you have done this You should be able to do comfortably a 60kms to 100kms ride on the weekends.
3 Since this is a tour do not worry about your speed.The most important ride is the weekly long ride or what some would call LSD (long slow distance).During this ride you should be able to speak short sentences comfortably.It is this ride which has most important for a tour or BRM.
The purpose of the long ride is to train your body's musculature, the Cardio, and the digestive systems.
The benefit of this ride is also psychological. If the LSD can be done comfortably, then our confidence is boosted.and the 31jan ride is surmountable.
4 The weekly ride is usually half of your weekly total.eg.,If your weekly total that is @30kms/day for 5days thats 150kms,you can easily do a 75km weekend ride and slowly get up to 100.Here we have taken a 6day week for riding and one day Rest.
5 The LSD weekend ride should increase by not more than 5-10% every week.You may increase more but then give your self an easy week.
6 Do eat before you go on the training rides some carbohydrates like cereals(oatmeal,porridge,cornflakes) fruits (bananas,figs).This will condition you to eat before the big day when it will be a necessity.Of course the dinner before the event should be loads of vegetarian Indian food.(I am partial to dal,chawal,roti ;-))
7 As to drinks nothing to beat H2O.One could start sipping at regular intervals after an hour and start nibbling food after 2 hrs.After 3hrs a big snack will help.
8 If one is into sugary drinks.Remember most drinks out there are 12 to 16 percent sugar.And our body is very friendly with a 4-6percent sugar solution.
check it out I think coke is 12% and has the added caffeine(this helps many) so if you take a flat coke and dilute it suitably there should not be any GI distress(eg.,stomach ache etc) and is cheaper than most sports drinks.
9 Try avoid carrying anything on the body like a backpack its not worth the energy(unless you are conditioned to this or carry a camelbak).Carry everything on the bike if possible.Wearing a cycling jersey helps to carry food etc in the back pockets, and if one can do hands free riding one can eat on the fly.
10 For the long rides Vaseline or similar cream in the groin or wherever there can be chaffing is recommended.
Please this is just off the cuff from my experience in cycling and various sport and not a learned dissertation use it as a guide and as you grow into the sport study and find what suits you.Pardon any errors in facts or numbers.The fact that you took the time to read all this is enough satisfaction for me.
Do not be discouraged if you find the numbers awesome.
Think one pedal at a time,take life two wheels at a time.
When you reach Mahalakshmi Temple on 31january2010 and turn around for the return leg you will not only be cominmg in to finish a BRM you will have embarked on a journey you will never forget for as long as you live.May your enjoyment never diminish.
Quite a few of who I have met up with wre in search of the holy grail of endurance cycling training.
So here goes my attempt at helping them.
1 First requisite One Must Cycle as frequently as possible.Frequency has priority over duration for the beginner.
2nd Now that you have started cycling and maintained a respectable frequency.
[Here we will agree that twice a week would not be respectable ;-)]
You will try to attain a respectable duration of on saddle time measured in time or in kms.This is called the Base mileage.
During the base mileage do not increase the weekly total by more than 15%(may be cause of burnout,injuries etc)
When you have done this You should be able to do comfortably a 60kms to 100kms ride on the weekends.
3 Since this is a tour do not worry about your speed.The most important ride is the weekly long ride or what some would call LSD (long slow distance).During this ride you should be able to speak short sentences comfortably.It is this ride which has most important for a tour or BRM.
The purpose of the long ride is to train your body's musculature, the Cardio, and the digestive systems.
The benefit of this ride is also psychological. If the LSD can be done comfortably, then our confidence is boosted.and the 31jan ride is surmountable.
4 The weekly ride is usually half of your weekly total.eg.,If your weekly total that is @30kms/day for 5days thats 150kms,you can easily do a 75km weekend ride and slowly get up to 100.Here we have taken a 6day week for riding and one day Rest.
5 The LSD weekend ride should increase by not more than 5-10% every week.You may increase more but then give your self an easy week.
6 Do eat before you go on the training rides some carbohydrates like cereals(oatmeal,porridge,cornflakes) fruits (bananas,figs).This will condition you to eat before the big day when it will be a necessity.Of course the dinner before the event should be loads of vegetarian Indian food.(I am partial to dal,chawal,roti ;-))
7 As to drinks nothing to beat H2O.One could start sipping at regular intervals after an hour and start nibbling food after 2 hrs.After 3hrs a big snack will help.
8 If one is into sugary drinks.Remember most drinks out there are 12 to 16 percent sugar.And our body is very friendly with a 4-6percent sugar solution.
check it out I think coke is 12% and has the added caffeine(this helps many) so if you take a flat coke and dilute it suitably there should not be any GI distress(eg.,stomach ache etc) and is cheaper than most sports drinks.
9 Try avoid carrying anything on the body like a backpack its not worth the energy(unless you are conditioned to this or carry a camelbak).Carry everything on the bike if possible.Wearing a cycling jersey helps to carry food etc in the back pockets, and if one can do hands free riding one can eat on the fly.
10 For the long rides Vaseline or similar cream in the groin or wherever there can be chaffing is recommended.
Please this is just off the cuff from my experience in cycling and various sport and not a learned dissertation use it as a guide and as you grow into the sport study and find what suits you.Pardon any errors in facts or numbers.The fact that you took the time to read all this is enough satisfaction for me.
Do not be discouraged if you find the numbers awesome.
Think one pedal at a time,take life two wheels at a time.
When you reach Mahalakshmi Temple on 31january2010 and turn around for the return leg you will not only be cominmg in to finish a BRM you will have embarked on a journey you will never forget for as long as you live.May your enjoyment never diminish.
Friday, November 27, 2009
Why Ride this
Hope you ride our Audax ride the 1st Indian BRM 200km on 31jan to Mahalakshmi temple Dahanu.
We are sinking our meager resources with no strings attached,to introduce the concept of cycling allure libre (at your own speed) and cycle touring.Such disciplined rides are expected to give cyclists confidence and courage to do tours independently on their own,the resulting fillip to cycle touring would be awesome.
I happen to be the Audax Club Parisien representative, but any club is free to organize such rides.We will provide all help in documentation and in getting the sanction from ACP France.
I am just the vehicle for all to benefit and I do not hold a monopoly in holding such events!!
We are supposed to have at least 2 events of the categories 200/300/400/600
every year.
And all the categories 200 to 600 for the PBP years that's 2011,2015 and so on.
If we fail to do so for 2 years in succession India will be back to square one with no representation in ACP.In this eventuality any one who wishes to ride th PBP will have to go out of India to ride the qualifying Brevets.
One has to do the full series in the PBP year to qualify to ride the prestigious Paris Brest Paris 1200km.This is like an Olympics of cycle touring and is only once every four years.
So please make the most of this.
We are sinking our meager resources with no strings attached,to introduce the concept of cycling allure libre (at your own speed) and cycle touring.Such disciplined rides are expected to give cyclists confidence and courage to do tours independently on their own,the resulting fillip to cycle touring would be awesome.
I happen to be the Audax Club Parisien representative, but any club is free to organize such rides.We will provide all help in documentation and in getting the sanction from ACP France.
I am just the vehicle for all to benefit and I do not hold a monopoly in holding such events!!
We are supposed to have at least 2 events of the categories 200/300/400/600
every year.
And all the categories 200 to 600 for the PBP years that's 2011,2015 and so on.
If we fail to do so for 2 years in succession India will be back to square one with no representation in ACP.In this eventuality any one who wishes to ride th PBP will have to go out of India to ride the qualifying Brevets.
One has to do the full series in the PBP year to qualify to ride the prestigious Paris Brest Paris 1200km.This is like an Olympics of cycle touring and is only once every four years.
So please make the most of this.
Wednesday, November 18, 2009
Randonneurs India
Randonneurs India
Welcome to Randonneurs India !
Our passion cycling with our friends doing Long rides
Audax Randonneurs has been created in Nov 2009 aiming at sending some Indians to the Olympic of amateur endurance cycling : Paris Brest Paris 2011.
We have been authorized by the Audax Club Parisien to organise rides called brevets of 200, 300, 400 and 600km from Mumbai or any place in India.
The spirit of Audax is to ride in a non-competitive environment, and yet challenging rides because of the terrain, or distance and independence from the conducted tours.
We look forward to ride with YOU !
Randonneurs India is a volunteer, not-for-profit organization whose primary goals are to promote randonneuring in India and to serve Indias randonneuring community. Randonneurs India is sanctioned by the Audax Club Parisien and affiliated with the Randonneurs Mondiaux.
Randonneuring: Randonneuring is long-distance unsupported endurance cycling. This style of riding is non-competitive in nature, and self-sufficiency is paramount. When riders participate in randonneuring events, they are part of a long tradition that goes back to the beginning of the sport of cycling in France and Italy. Friendly camaraderie, not competition, is the hallmark of randonneuring.
The audacity to ride at one's own speed great distances on a bicycle,allure libre as the french call it.But why?It is just like a marathon where a select few run for the prize money but for the vast majority it is pitting oneself against the clock running for a personal best or may be for a personal record.With only ones wife or ones chidren or a solitary friend or two to applaud one at the finnish,but then there is the multitude the masses cheering for all.
The sheer exhileration of being a part of this vibrant mass of humanity united in one great show of strength more mental than physical.
We are bringing to you now in India the sport of Randonneuring (Cycling marathons).This is cycling long distances.the distances are fixed.200kms ,300kms , 400kms ,600kms.
The route is fixed and checkpoints are put up on the route.All participants have to check in at each Controle(checkpoint).This to confirm non deviation from the predesignated route.These controles have fixed timings when they open for check in and when they close.
A wide range of cyclists are covered.
eg.from the slowest cyclist riding at about 15kph to the fastest averaging 30kph.So for a 200Km
ride if there is a controle at 50kms it will open at 1.5hrs from start and close at 3.5hrs from start.
All participants will be issued a Card called the Brevet Card which is stamped and signed at the controle.This card on successfull completion will be sent to Paris for homologation with the world body,Audax Parisienne.After which it will be returned to the cyclists and he becomes a part of cycling history.
Every four years Audax Club Parisienne conducts the olympic of randonneuring a 1200kms ride,Paris-Brest-Paris,popularly known as PBP.
Welcome to Randonneurs India !
Our passion cycling with our friends doing Long rides
Audax Randonneurs has been created in Nov 2009 aiming at sending some Indians to the Olympic of amateur endurance cycling : Paris Brest Paris 2011.
We have been authorized by the Audax Club Parisien to organise rides called brevets of 200, 300, 400 and 600km from Mumbai or any place in India.
The spirit of Audax is to ride in a non-competitive environment, and yet challenging rides because of the terrain, or distance and independence from the conducted tours.
We look forward to ride with YOU !
Randonneurs India is a volunteer, not-for-profit organization whose primary goals are to promote randonneuring in India and to serve Indias randonneuring community. Randonneurs India is sanctioned by the Audax Club Parisien and affiliated with the Randonneurs Mondiaux.
Randonneuring: Randonneuring is long-distance unsupported endurance cycling. This style of riding is non-competitive in nature, and self-sufficiency is paramount. When riders participate in randonneuring events, they are part of a long tradition that goes back to the beginning of the sport of cycling in France and Italy. Friendly camaraderie, not competition, is the hallmark of randonneuring.
The audacity to ride at one's own speed great distances on a bicycle,allure libre as the french call it.But why?It is just like a marathon where a select few run for the prize money but for the vast majority it is pitting oneself against the clock running for a personal best or may be for a personal record.With only ones wife or ones chidren or a solitary friend or two to applaud one at the finnish,but then there is the multitude the masses cheering for all.
The sheer exhileration of being a part of this vibrant mass of humanity united in one great show of strength more mental than physical.
We are bringing to you now in India the sport of Randonneuring (Cycling marathons).This is cycling long distances.the distances are fixed.200kms ,300kms , 400kms ,600kms.
The route is fixed and checkpoints are put up on the route.All participants have to check in at each Controle(checkpoint).This to confirm non deviation from the predesignated route.These controles have fixed timings when they open for check in and when they close.
A wide range of cyclists are covered.
eg.from the slowest cyclist riding at about 15kph to the fastest averaging 30kph.So for a 200Km
ride if there is a controle at 50kms it will open at 1.5hrs from start and close at 3.5hrs from start.
All participants will be issued a Card called the Brevet Card which is stamped and signed at the controle.This card on successfull completion will be sent to Paris for homologation with the world body,Audax Parisienne.After which it will be returned to the cyclists and he becomes a part of cycling history.
Every four years Audax Club Parisienne conducts the olympic of randonneuring a 1200kms ride,Paris-Brest-Paris,popularly known as PBP.
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