CREW Cycling Crew 2022 - Older, slower, fatter, makes you badder

[Alias]

How often do ya'll take time off riding/weights/etc?

For the last 15 months I've done 3 days of weights + 3 days of riding. I spent the previous decade riding 4x/weights 2x so this kind of volume is not new for me. I don't have any of the symptoms of over-training. My wattage/gym strength are steadily increasing, I'm not feeling a lack of motivation, I'm getting consistent and quality sleep, no agitation/depression/etc. but in the last few months I've been riddled with little injuries.

First I went a little too heavy on weighted dips in the gym and developed costochondritis. PT fixed that but then I threw my back out (simply walking my bike out the front door). Reduced intensity for a few days fixed that but then IT band pain flared up. I lowered my saddle a hair and did a ton of stretching and that went away. Then yesterday my ankle started feeling weird mid-ride and then hurt just to walk around the house the rest of the day. I'm going to start ankle PT but it got me wondering if I should just take a week or more completely off.

 

[black jesus]

How often do ya'll take time off riding/weights/etc?

For the last 15 months I've done 3 days of weights + 3 days of riding. This is only 1 day of weights more than I did for the preceding decade. I don't have any of the symptoms of over-training. My wattage/gym strength are steadily increasing, I'm not feeling a lack of motivation, I'm getting consistent and quality sleep, no agitation/depression/etc. but in the last few months I've been riddled with little injuries.

First I went a little too heavy on weighted dips in the gym and developed costochondritis. PT fixed that but then I threw my back out (simply walking my bike out the front door). Reduced intensity for a few days fixed that but then IT band pain flared up. I lowered my saddle a hair and did a ton of stretching and that went away. Then yesterday my ankle started feeling weird mid-ride and then hurt just to walk around the house the rest of the day. I'm going to start ankle PT but it got me wondering if I should just take a week or more completely off.

It depends upon the type of work I'm doing but my coach has me resting 7 to 9 days every 4 to 5 weeks.

 

[6SpeedTA95]

Did my first century today. 100.05 miles
Legs are tired.

 

[nadroj]

Did my first century today. 100.05 miles
Legs are tired.

In Kansas? Know the dirty kanza (or whatever it is called now) was this weekend

 

[6SpeedTA95]

In Kansas? Know the dirty kanza (or whatever it is called now) was this weekend

No, here at home.

 

[ʎǝʞsoɹƆɔW]

had a dream last night that some friends and I rode from DFW to grand junction, CO (no idea why) and it was a good time. except we ran into an old coworker of mine who was standing in the bike lane in denver staring at his phone and we did some road rash video game bullshit on him as we passed by. dude was/is a dick and deserved it


anyway i'm fucking tired now.

 

[ʎǝʞsoɹƆɔW]

In Kansas? Know the dirty kanza (or whatever it is called now) was this weekend

unbound gravel methinks

 

[nadroj]

had a dream last night that some friends and I rode from DFW to grand junction, CO (no idea why) and it was a good time. except we ran into an old coworker of mine who was standing in the bike lane in denver staring at his phone and we did some road rash video game bullshit on him as we passed by. dude was/is a dick and deserved it


anyway i'm fucking tired now.

Mid 90’s every time we went to Sherry’s video we got road rash for Saturday and maybe Sunday. 100% favorite game

 

[strik9]

Went to Gran Fondo Hincapie Lehigh Valley today. Only my 4th time on my bike this year so did the 57 mile, 4.5k ft option. I also rarely climb so this ride beat me the fuck up lol. Had to walk my bike up anything greater than 7-8% about 3/4's through. Finished 222nd out of 302, but did better on the timed climbs. Overall was awesome. Event was set up very well. They had track racing the night before at the velodrome. Got to meet the peloton instructor/pro racer Christine D'ercole at a rest stop. Definitely doing this again.

 

[vtec1994]

Did my longest ride ever yesterday, 33.5mi with 1800ft of elevation. Legs were dead the last 5mi, no power. I need to start looking in to mid-ride snacks, etc.

 

[strik9]

Forgot to mention I saw someone eat shit going decently fast for the first time. Girl right in front of me hit a low spot on a gravel descent and just lost control of her bike going like 20 mph and tumbled like a rag doll. I almost ate shit slamming on my brakes and trying to dodge her and her bike. She got cut up decently bad. But ended up getting back on her bike after moaning and groaning for 30 minutes and getting cleaned up.

 

[strik9]

Did my longest ride ever yesterday, 33.5mi with 1800ft of elevation. Legs were dead the last 5mi, no power. I need to start looking in to mid-ride snacks, etc.

I feel like nutrition is the hardest thing in cycling

 

[Alias]

I feel like nutrition is the hardest thing in cycling

It really is... it got SOO much easier once I got nutrition down.

Used to eat every 45 mins and that was NOT enough. I eat every 30 mins until 3 hours and then every 20 mins.

 

[ʎǝʞsoɹƆɔW]

Kinda entertaining series with german cyclist chick.....she's pretty strong.


Bikepacking female vlogger with a pro in belgium



bikepacking to Puck's house (attn @black jesus )


Bikepacking the Ardennes..... she seems to have held on at 236watts avg so....dang

 

[ʎǝʞsoɹƆɔW]

Forgot to mention I saw someone eat shit going decently fast for the first time. Girl right in front of me hit a low spot on a gravel descent and just lost control of her bike going like 20 mph and tumbled like a rag doll. I almost ate shit slamming on my brakes and trying to dodge her and her bike. She got cut up decently bad. But ended up getting back on her bike after moaning and groaning for 30 minutes and getting cleaned up.

that always sucks when you're like "welp not much choice but to ride"

 

[6SpeedTA95]

Did my longest ride ever yesterday, 33.5mi with 1800ft of elevation. Legs were dead the last 5mi, no power. I need to start looking in to mid-ride snacks, etc.

No offense but at 33.5 miles you don't need a mid ride snack especially if thats only once or twice a week type of thing. Just keep the distance up and your body will adjust.

 

[ʎǝʞsoɹƆɔW]

not gonna lie.....i love this feel when you're just absolutely smoked

 

[vtec1994]

No offense but at 33.5 miles you don't need a mid ride snack especially if thats only once or twice a week type of thing. Just keep the distance up and your body will adjust.

Fine then

 

[6SpeedTA95]

Fine then

Have an SiS gel or a Gu at mile 20 but you don’t need it on 33.5miles.

 

[{hydro}]

Fine then

I always bring at least one Clif bar along with electrolytes. It just goes in my snack pocket every ride so I don't have to think about it. Never know when you might have to race someone.

 

[jared_IRL]

No offense but at 33.5 miles you don't need a mid ride snack especially if thats only once or twice a week type of thing. Just keep the distance up and your body will adjust.

Kinda disagree here. Depends on the time and intensity.

If my man was averaging 12mph, and/or going all out, he absolutely could have been bonking by the end. Having some calories could make a solid difference.

 

[6SpeedTA95]

Kinda disagree here. Depends on the time and intensity.

If my man was averaging 12mph, and/or going all out, he absolutely could have been bonking by the end. Having some calories could make a solid difference.

Sure but you want your body to store more glycogen in the muscles and dispatch glycogen and fat for fuel.
A common mistake people make is eating too much and using moderate cycling as an excuse to eat anything. The body doesn’t work that way and Id be shocked if he was doing 33.5 miles of threshold intervals.

The other mistake is eating too little (I fall into this sometimes) but if 33.5 is his longest ride ever he’s likely not eating too little or glycogen depleted unless it’s intervals five days a week for 30 miles at a pop. If that’s the case he’s Superman and we should all be taking notes.

 

[vtec1994]

Kinda disagree here. Depends on the time and intensity.

If my man was averaging 12mph, and/or going all out, he absolutely could have been bonking by the end. Having some calories could make a solid difference.

The calorie number comes from my Garmin watch and I didnt eat anything before I started. Was drinking water with Nuun tablets.

 

[{hydro}]

The calorie number comes from my Garmin watch and I didnt eat anything before I started. Was drinking water with Nuun tablets.

View attachment 228528

You were fasted?

 

[vtec1994]

You were fasted?

Yea.. woke up, loaded the bike on the rack, and rolled out. May have contributed to things.