Saturday Club Run 6th May

[huw williams]

In case anyone didn't see the previous thread....

From Toks...
"If speed is what you need? Sat 6th May: another 90 minutes of, threshold-raising, super-friendly, thru and off style chaingang activity - the ride will be punctuated with a five minute catch ya breath periods every twenty minutes or so. If you're not on a long hilly one - see ya this saturday!"

Perfect for anyone wanting to jump from 18mph groups into the faster ones this summer - it's not much quicker but much more organised.
Highly reccomended

[Toks]

Thanks Huw! Is it the Freddy W cyclosportiv this weekend?

[huw williams]

It is but I've gotta work - so I'll be out with you saturday

[Toks]

Cool! I think ACC are being represented by Matt and Tim. I hope Tim's had a rest; by his own admission he was knackered after Palace on Tuesday

[Tim H (liquigas)]

yeah fully rested since Monday and Tuesday!! not been on the bike since..

Tuesday taught me how important recovery is.. i.e dont do the TOSH and the try and race the next day!!!

any ideas on how long it should take to recover after a 100mile ride!?? as after this weekend i am hoping to be ok for Palace again on Tuesday.. is that unrealistic?

looking forward to the hills up North!! hope it isn't too hot!

[huw williams]

Its bad. Its VERY BAD!

Whatever you do don't treat it like a race early on or it'll kill you. Best tactics are try and keep a sustainable medium/fast pace for the whole ride rather than a go fast, recover, then go fast again stratagy. You simply won't recover after a few of the hills. Your 'steady' pace is fast enough to get you round quicker than most riders anyway

Amazingly I always find racing a few days after Sportives I'm pretty good - it's towards the end of the week you might have trouble

Have a great ride

[higg]

On the question of recovery, for what it's worth, here are some things I picked up from running that may or may not be true or relevant for cycling ?

There seemed to be a general rule that glycogen stores take 48 hours to ully replenish. (I'm not sure why but I suspect it may be longer for cycling)

Repairing muscle damage (which may just feel like stiffness and may not appear until the next day) varies a lot but can take 2-3 days and even up to 5 in some cases.

Lactic acid stiffness is relatively easy to get rid of and can almost be avoided completely by waming down at a gentle pace so that the blood is still circulating to the legs but you are not putting enough effort in that would generate more lactic acid. Put another way, when the body is exercising hard the working muscles produce lactic acid and the non-working parts recycle it. If you stop suddenly, blood circulation reduces and the working muscles will retain their lactic acid causing stiffness. Warming down gently means that the blood keeps circulating enough to recycle the lactic acid already produced but doesn't produce any more.

Most recovery is helped out by good blood circulation. Which I guess is where massage and/or gentle exercise help.

Aodan.

[Toks]

[quote]any ideas on how long it should take to recover after a 100mile ride!?? as after this weekend i am hoping to be ok for Palace again on Tuesday.. is that unrealistic?

[Dr Frigo]

Also try eat within 1/2 hour after race effort as there's a small time window for repleneshing reserves, even if sometimes you have to force yourself.

[Toks]

Thanks to all the guys that we're in the second fast group today. It was a well run disciplined group, lots of communication - thanks Nigel. We did the long Dual carriageway route; Yohan got the sprint with Richard close behind. I must remember to crank the pace up a little earlier on. I think the groups two sprinter's were just a little bit too comfortable.
Average speed to the D.C. 20.8mph.

Not a bad average speed considering we eased up to let the faster group pull away and also we had 2 or 3 recoevery periods
Average speed from DC to cafe 21mph.
Cheers guys, Toks

[Yohan]

..yes Mr Toks...thak you, and all the others out today who made a great ride to cafe, it was well managed and organised...having those short recovery breaks were a luxary I could easily get used to..shame ur not here every week!

I t was a close finish at the end, and I just pipped Richard M who took the scenic route around Toks though some bushes! Don't crank it up toks...I liked it just the way it was

the rain spared us all day, its raining now, so this can only cap another great day of riding ACC style.

cheers
Yohan

[adrian]

Yep, thanks and "good effort" to everyone in the second (Toks's) training group - a very nicely coordinated ride indeed, I thought. It all got a bit tasty for me as we approached Charlwood, though, and I had to leave the sprinters to it. Mind you, so did the Polish chappie on the MB, so it didn't feel too much of a disgrace.

After some humming and hawing at the caff, decided to catch up the Box Hill group. Quite why I thought I could give Huw's group a two-minute start and not end up hurting like b**gery catching them up, I don't know. Got stuck the wrong side of the A25 waiting to cross, so the next time I saw everyone was at the top of Box Hill. In the meantime I'd hooked up with a rider over from Colorado who was visiting rellies and sampling our modest climbs. Naturally, felt obliged to go harder up than I'd felt like doing at the foot of the hill. Still, it's all for the good, innit?

Thanks again to all. Good luck to the Randonee'ers tomorrow.

[Toks]

[quote]I admit that I could only look on in awe as the well drilled (secret midnight nolights ride with your sense only training perhaps?) as the TTT (Team Tik Toks) posse pulled out of CSS.

We are not worthy.