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My 1st 100km - How did I do?

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  • 19-07-2008 6:45pm
    #1
    ajk24
    Registered Users Posts: 238 ✭✭


    Hi folks,

    I have only been cycling since april and have yet to join up with a group so don't know where I'm at in relative terms. I did my first 100km today (before last saturday 40km was my limit) in 3hr 55min. I have attached the elevation profile from mapmyrun.

    Equipment - Giant SCR-4 (2008) - 6ft1, 180lb

    Also as i'm coming from a GAA background can anyone give me an idea as to a suitable warm down / stretching routine?

    thanks,

    Andy


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    #2
    Chips Lovell
    Moderators, Politics Moderators, Sports Moderators Posts: 24,269 Mod ✭✭✭✭Chips Lovell


    Well done
    ajk24 wrote: »
    Also as i'm coming from a GAA background can anyone give me an idea as to a suitable warm down / stretching routine?

    Do you know. I wouldn't have a clue. I live in the middle of town, so I always find that the first and last half hour at least of each ride are always done at a more gentle pace as I hit heavier traffic. Works for me.


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    #3
    Redjeep!
    Registered Users Posts: 493 ✭✭Redjeep!


    Well done. Did my first 100km today as well. Feels good doesn't it !

    Congratulations.

    To answer your question most people I know if they do anything, may do a few stretches and then take the first few km a bit easier than the rest.


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    #4
    blorg
    Registered Users Posts: 15,989 ✭✭✭✭blorg


    Well done Andy, not insignificant climbing for a first 100km. Consider coming out with us some time- if you want a _really_ gentle one, 9am tomorrow (Sunday) morning in the Phoenix Park (Papal Cross)!


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    #5
    arybvtcw0eolkf
    Closed Accounts Posts: 24,878 ✭✭✭✭arybvtcw0eolkf


    This has brought up something I was wondering.

    I'm currently working up my mileage, most was 47kms on Thursday and planning on stretching that out a little tomorrow (Sunday).

    Should I do a warm up period, then stretch - hydrate etc, for the long haul or just head out and get the mileage in?.


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    #6
    niceonetom
    Registered Users Posts: 4,833 ✭✭✭niceonetom


    ajk24 wrote: »
    I did my first 100km today (before last saturday 40km was my limit) in 3hr 55min.

    congrats! 100k is a big milestone (kilometerstone?:confused::D) and it looks like you did it well.

    the warm-up/cool-down/stretching question is a good one, and one i don't have a proper answer to. i do a bit of yoga every now and again and there are definitely some good poses in that for loosening up the legs and massaging the lower back.
    Mairt wrote: »
    Should I do a warm up period, then stretch - hydrate etc, for the long haul or just head out and get the mileage in?.

    hydration is a big one for me; i usually drink about 2 pints of water with a good breakfast in the hour before a long spin. i also find the legs are a bit better the next day if i spend the last 15 minutes or so spinning a small gear nice and easy (i imagine it flushes some of the lactic out but i don't really know).

    i was on a fairly long one yesterday so i'll go for a 30-45 minute spin today (very easy and slow) just to stop the legs getting stiff. this helps too.


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    #7
    Caroline_ie
    Registered Users Posts: 5,400 ✭✭✭Caroline_ie


    Well done !!!!!!!! Great feeling eh? I bet you want more!! It's addictive :pac:


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    #8
    ajk24
    Registered Users Posts: 238 ✭✭ajk24


    niceonetom wrote: »
    congrats! 100k is a big milestone (kilometerstone?:confused::D) and it looks like you did it well.

    the warm-up/cool-down/stretching question is a good one, and one i don't have a proper answer to. i do a bit of yoga every now and again and there are definitely some good poses in that for loosening up the legs and massaging the lower back.



    hydration is a big one for me; i usually drink about 2 pints of water with a good breakfast in the hour before a long spin. i also find the legs are a bit better the next day if i spend the last 15 minutes or so spinning a small gear nice and easy (i imagine it flushes some of the lactic out but i don't really know).

    i was on a fairly long one yesterday so i'll go for a 30-45 minute spin today (very easy and slow) just to stop the legs getting stiff. this helps too.

    my recovery day today is a bit manic. football training from 9am to 10.30am is complete. squash game at 2 and if the sun holds down here in cork i'll head to kinsale for a swim followed by a trip home to mommy for sunday dinner.:D

    by the way - the best treatment for tired legs is to jump straight into an icebath for 3 x 1 min sessions with hot shower in between. that'll wake you up in the morning.:eek:


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