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Launceston Pro Ex

Jul 27, 2009
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Ride lots

This question maybe should go in the "form and fitness" section, but anyway... For an event like this, the preparation is all about riding as much as you can fit in, mostly at a fairly low intensity.

In a nutshell, you should should be doing long rides, mostly at E1, and learning to spin - that is, pedal at a high cadence of 90-100 rpm. Perhaps you should throw in some hill work at higher intensities, but mostly it's just riding at a comfortable pace.

Obviously, if there are hills - and seeing it's Tasmania, I can't see how you can avoid them - if you could lose a few kilos, you'll find things so much easier.

It's also really important to get your equipment sorted as far in advance as possible. At a basic level, is your bike fit, including saddle, gloves, bibs (you are wearing bibs, aren't you?) comfortable over multi-hour rides? Have you found a saddle that works for you? Have you used saddle cream? Do you have an energy drink that agrees with your stomach? And what about food? Are your pedal cleats in the right position? Trust me, multi-day rides like these will find you out on comfort issues in a way that one-day events don't. I've never done a week-long formal ride, but I did 3 days covering the route of the 2009 Tour through the Pyrenees. By the end of it I had nasty saddle sores from a badly fitting saddle. I made it through the 3 days - just - but it was clear to me that I wouldn't have been able to ride much further.

Good luck and have fun!
 
Jul 1, 2011
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Thanks rgmerk, I have been riding as much as I can and will continue to do the same. My bike seems fine, I have an older Trek 5000 w/ultegra and even though it has quite a few kms on it my LBS does a full service every year. I recently got a new pro logo scratch saddle that I really like so I am hoping I am sorted there! I have good bibs and some Aussie but cream.
How can I check if my cleats are in the right position? I just tried to center them on my shoes and they seem fine.
Thanks for the advise!!
 
Jul 27, 2009
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k_gibbo said:
How can I check if my cleats are in the right position? I just tried to center them on my shoes and they seem fine.
Thanks for the advise!!

Maybe others can help you here, but I consulted a professional bike fitter to position my cleats for me (and adjust the saddle height, stem length etc), as I was unhappy with the fit my LBS did.

Cost me $200, but compared with the other bike-related things that chew up cash this was small beer.

A few more things I forgot to mention:

* I'd suggest one or possibly two weekend dry runs; maybe a month or three weekends before ride a couple of back-to-back 120km+ days.

* fit new tyres, ones that you know stand up to Tasmania's roads (I use Continental Ultra Gatorskins on my training bike myself). If you have race tyres or carbon wheels, leave them at home and fit something more robust.
* Check your rim tape. If it's worn, replace it a couple of weeks *before* your ride!
* If you're not already proficient at group riding, find a regular bunch ride and do that until you are.

Sorry if any of this advice seems obvious or patronizing, but I got pretty much all of these wrong at one point or another...
 
Jul 1, 2011
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There is no need to apologize as I am more than happy to hear all ideas and thoughts. I need all the help I can get. I live near launceston so I know most of the roads pretty well so my wheels and tyres will be the same ones I ride every day with, they seem to work very well as I have had very few flats. I think my main things to work on will be to drop a few kgs, and build up my endurance.... so i think I just need to ride as much as I can and hopefully the rest will be sweet.

I do group rides and weekend races so I am fairly comfortable riding in a group.

One thing I am wondering about is what type of speeds to expect.....???