My Community
General Category => Club Runs => Topic started by: Andy H on January 30, 2014, 10:30:58 AM
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Weather looking slightly more promising this weekend, here's a sugggestion for Sunday.
http://connect.garmin.com/course/5613379
Hilly way out to Swansea, edge of the Gower, coffee stop in Mumbles or the Marina, quick blast home with a following wind!
See you at 9.00
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Hmmm that makes it a mere 88 mile ride for me...must get around to setting up a cycling club in Llantrisant (not really).
Andy I wondered if it is necessary to go down into Swansea (Oystermouth) prior to the Gower or whether there is a nice route straight down to the Gower Peninsula from north of the city, without adding further mileage?
Also a few of us stopped at a coffee shop just around the corner of Mumbles head one time which was much quieter than the busy one on the Promenade that used to be a regular til we got lazy/ sensible and made the marina our turning point. The one around the corner of the headland is at least as nice and quite a bit cheaper too.
It could be quite interesting to see the Bay if tide happens to be in as I think I saw another high one is due. Do like a full Swansea Bay!
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We can go from Skewen to Morriston, Gowerton and Dunvant. Adds a good few miles so maybe avoid going out over Bryn and Cimla. I'll plot another option.
and here it is!
http://connect.garmin.com/course/5619969
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Oops, hope you enjoy planning rides - All I really meant was tweaking it to say go through Sketty in one direction rather than Oystermouth Rd both ways :-[
I didn't explain it well in hindsight. Original route miles better and no need to bother with mumbles. Marina cafe is good (especially given a bit of sunshine) :)
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In that case best to go out on Oystermouth Rd turn up Mayals Rd and do Gower loop clockwise.
Return on Gower Rd to Sketty, prob easier to navigate through Swansea this way
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Something like this http://connect.garmin.com/course/5621108
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Yeah nice warm down after coffee perhaps. Or nice earner of cake before stop. If we went back rather than out over Bryn it feels like we might benefit more from a south westerly. If its like today then on the coast it will be more of a southerly. So heading a bit more north from Swansea could be good. And from maesteg back to bridgend into the wind its fairly sheltered and mostly downhill. Just a thought? Looking forward to it regardless, gonna be a good one.
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Hope I explained that properly above. I was referring to the main chunk of the route (east of Swansea) and not to the15 odd mile loop around sSwansea. As you point out that bit has to be done anticlockwise cos of the one-way system through sketty.
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Rob, picking up on post number 2 in this thread; the Llantrisant branch of OVW..... I have been making a regular saturday morning 2 hour ride 07:30am start in your locale, would welcome a bit of company from anybody else mad enough to be up at that hour. Unfortunately I can't be out for much more than 2 hours as I am on gym duty with my daughter most weeks.
Could fashion this into an OVW east branch saturday social ride 30 -35 miles somewhere between amblers and pacers pace. At the midpoint if anyone wanted to split off and take a longer route all well and good. An idea worth considering????
And by no means do I mean to upset any existing plans for the saturday morning route when it runs.
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Don't know if you'll read this but Byn option sounds good to me.
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7 pacers out this morning on a bright and breezy day, making the trip down to 'dip our toes' in some of the cycling available on the Gower.
Steven, Mark R, Mark N, Rob, Jayson, Chris G and myself. Headed out via Tondu to Maesteg and the climb up Bryn. Mark R leading the way whilst the rest of us tapped out our own pace. In hindsight think i was going too hard and would suffer later in the day! Steven not feeling great (manthrax) and already suffering decided to head back when we hit the Afan valley. It seems this was a good decision as he was passed on the way home by a woman, on a mountain bike, in trainers. Apparently he wasn't too upset as she didn't have a shopping basket on the bike. That would have been the final insult!!
Started up the Afan valley before turning off to Pontrhydyfen and the climb up Cimla. A short sharp climb which always hurts, not sure who led the way up here as Rob and Mark were too far ahead to tell. ;D Continued on towards Swansea via Bonymaen, series of lumps adding to the tiring legs. Passed the planned coffee stop to do a quick loop into the Gower, Rob and Mark racing up Mayals Rd and inflicting further pain on us with some 'speed play' over Fairwood Common.
Like a pair of kids was the comment from the rear of the pack! :-X
Reassembled for the few miles back into Swansea and well earned coffee and cake at the marina.
A tailwind saw us keep a good tempo up Fabian Way and onto Baglan where we picked up Steve Landeg who hitched a lift back as far as Margam. Jayson and Rob kept the pace up from Margam which saw the 'old man' in the field and Mark Nott struggling. the climb up to Cefn Cribbwr saw the pack finally split for good with 4 continued on to Sarn while Mark and myself limped back to Brackla via Laleston
Another good work out in the bank.
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Thanks pacers. Enjoyed today , particularly our taster of the Gower peninsula.
It was 2 hours and 40 mins of riding from my house before we enjoyed a tailwind today. That came up on fairwood common and left me with a positive reflection of cycling on the gower. Then we had the wind with us for sure heading back along Fabian way but didn't notice much if any assistance from there on. I still say we should have gone the other way around...reckon we'd have either completed the ride faster or fresher (though I've no evidence of this!) :D
My legs need at least 1 rest day after that one.
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Is active recovery better than total rest? Oh no a can of worms.
My ears need a rest day after your language at the coffee shop!!!
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Hi Gents,
No surprises, I found that tough again today. The culmination of climbs and pace.
No excuses, for me to keep with the pack I will have to up my game !!!
Thanks to Andy and Chris who pulled me in.
Chris my e-mail address is m.nott@live.co.uk
Thanks again guys !!!
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Mark I was thinking about what you were saying about riding on an empty stomach. Is it your nutritionists intention that you ride a long steady zone 2 (i.e. a very easy effort) ride rather than a faster ride like this? So perhaps that lack of fuel is why you struggled later on?
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Mark is your nutritionist Satan or just an avid follower of his values ;D
I won't be taking the p1ss when you're smashing me in 10s and 25s next season, so I'll make the most of any temporary misunderstanding in your brutal regime!
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Rob, picking up on post number 2 in this thread; the Llantrisant branch of OVW..... I have been making a regular saturday morning 2 hour ride 07:30am start in your locale, would welcome a bit of company from anybody else mad enough to be up at that hour. Unfortunately I can't be out for much more than 2 hours as I am on gym duty with my daughter most weeks.
Could fashion this into an OVW east branch saturday social ride 30 -35 miles somewhere between amblers and pacers pace. At the midpoint if anyone wanted to split off and take a longer route all well and good. An idea worth considering????
And by no means do I mean to upset any existing plans for the saturday morning route when it runs.
Shawn I think its a good idea. Allan, Jason and Chris (maybe others too?) also live this way. For me it won't work though. I maybe get out every other Saturday but usually for an hour rather than 2, and probably more often in the avo or evening. Ideally I wouldn't be up that early either. But if you are gonna be regular why not put it to the rest of us as a club run topic where you are going out from and at what time. You might find people join you from further afield too. I would certainly be an occasional joinee. The official Saturday club run is clearly not active right now, tends to come and go.
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Hi Gents,
For any longer rides over 30 miles approx. then you cannot ride in a fasted state but also depends on pace and time of the day you ride?
I did eat that morning but did not carb up as much as I should have.
The advice from Oly is sound,just needs a bit of trial and error to get it right.
Also as previously said I need to get more quality miles in to increase base fitness levels.
By the way I'm still dropping pounds,over the last 2 weeks that's 5lbs !!!.So my body is still metabolising and performing which will settle once I've reached my race weight.
Cheers,
Mark.
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Gents,
For clarity.
In addition to my last, answering Chris`s question.
I never said that I rode "that morning on an empty stomach", that would be "daft",it was Mark R who brought that into the conversation because one of the main elements of the weight loss programme is to "food fast" up to 1pm.
This principal does not apply when you are performing at the levels that are required on Pacer Club Runs.
Cheers,
Mark.
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Maybe we should ban eating on Pacers club runs...to make them even harder!
Yesterdays club run made me ill. They often do, I've very little immunity. Good thing I enjoy em at the time! :D
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Hi Rob,
Begs some questions?
How long and hard can we ride in a fasted state? Or with limited fuel intake and how efficient are our bodies at converting fuel to energy ???
Also how long can you perform at an optimum level before you start to show signs of fatigue due to lack of fuel ?
Would be interesting to hear others points of view and experience.
Mark.
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I was pedalling squares up the graig on Saturday after 20 miles fasted (ish) riding
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I think that breakfast, something along the lines of All Bran/Oats is beneficially if you can consume it a couple of hours before a long and/or hard ride.
Apparently if you can get out on the bike shortly after waking up and have a short/hard session for an hour or two, on an empty stomach, then this will aid in some weight loss.... perhaps I should give it a go.
The more books, blogs, articles you read there does seem to be many views on diets, weight loss, carb loading etc which can be conflicting.
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Oops sorry Mark misunderstood what you were saying.
As I said to you before my nutrition strategy is eat continously (six times a day usually) as I'm always hungry. If I don't do this I end up around the 9 1/2 stone point.
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Good topic of discussion. The science is equivocal from what I gather.
FWIW I often ride on just a cup of black coffee, (ie fasted) if the ride is very early in the morning. If it is an intense ride or hilly I will try to eat after about an hour though.
Can't say it has made a difference one way or another but certainly hasn't caused me any problems.