Rapha Women's 100 (cycling challenge)

[Velorider]

Has anyone heard of this or doing it??
It's a worldwide event taking place on the same day (July the 20th) where women will cycle 100km. I've just signed up via strava.

Has anyone else signed up? It would be great to create a support group on here, to swap training tips, snack ideas and just general stuff.

I'm a pretty proficient cyclist but only cycle about 40 miles in one to due to kids etc. So sign in, sign up and let's swap stories!

Ssmile - with regards to building up speed, yes a lot of it is dependent on fitness and strength, which you can either build up through following a set interval training program, or just incorporating one into your normal riding. For example, if you have a long straight stretch, try doing mini sprints- 20 pedal revolutions or a couple of lamp posts, then ease off until you catch your breath, then go again.

As others have said, a good pair of slick tires do help, as does working on your technique. Cadence (number of pedal revolutions per minute) and pedalling technique will both help with speed.

Do you use a cadence sensor? If so you should be aiming for a cadence of 90 - 100 revolutions per minute. If you don't use one then you can gauge it roughly by effort. I find that about 120 revs is about as quick as I can sustain on the flat, and that really feels like my legs are going like the clappers. Get in an easy gear, see how fast you can get your legs going. Ease off a bit from that, and you should find a rhythm that suits you. Don't be tempted into thinking that the bigger gear you are in, the quicker you will go. If you are mashing round a big gear then you will use a lot of energy not very efficiently, and your legs will get tired before you build up speed.

The other thing is to think about your pedalling technique - do you ride clipped in? If so, don't just push down on the pedal but think of pulling through on the bottom of the stroke as well. Imagine you are scraping your foot back on the floor to get something off your sole. You will engage more muscles and for longer, making your stroke much more efficient.

I hope that helps! I haven't been riding for all that long, so this is all stuff that I am still working on.

Cracking advice Thistle, well explained, thank you. I have a couple of training books I keep dipping into and would add that I've read about the importance of keeping upper body still - I've found it really helps, keeps the bike nice and steady and I'm able to concentrate on the pull through technique Thistle describes (obviously have clipless!), it works fantastically on climbs.

I have noticed a huge difference since going clipless(A whole two weeks ago) on climbs. Thistle that is all great advice and I will start doing more interval training. I always just assumed that I would just get better by just cycling! I knew starting this thread would be a wealth of information.

I didn't get a ride tonight, mainly because I got blown over.

Fab advice from thistledew, clipped in shoes make such a difference on longer rides.

Pip I am doing the Nijmegen March, looking forward to it, I've heard it's a great event with an amazing atmosphere. I've walked the West Highland Way (96 miles) in four days so I should manage it OK, I hope...

Had a great 20 mile cycle this afternoon, horrid head wind on the way back but sunny and not wet for a change!!

The photo shows the cracking view over Loch Lomond to Ben Lomond on the way round, fab :)

Bisto that view is fab! It's not nice here today so I am going to dust off the indoor trainer before another non cycling day passes me by. Will take the kids to school and have laid out the Lycra already, so I can't talk myself out of it!

I've just made them French toast and the house smells delicious and it would be so easy to come back and just at a stack of it!

Well I'm hoping to go out and do 20 miles today. Woke up and it was pissing it down. Had second thoughts about going out - cycling is meant to be enjoyable. Plus my legs are aching after yesterday already.

However rain seems to be clearing up.

Need to walk the dog first so hopefully will set off mid morning.

that is a stunning view Bisto!

have found a lovely preschool for DD finally so come September it will be much easier to get out for midweek rides...and she slept through last night so I think sleep training is starting to work, whoooop!

Thanks ATB & Velo, I love Loch Lomond and will be getting married there in September about 1 mile down the hill from where that pic was taken :)

I was nearly knocked off my bike this morning, driver coming out of a side street on my left didn't see me until they were out of the junction, thankfully they had good brakes and they stopped with their bonnet millimetres from my back wheel. How she didn't hit me I do not know, my heart was in my mouth!

Fairly nervous ride the rest of the way to work, I'll be taking it easy on my way home too :)

How was everyone's cycle training today? I'll have done 2 x 13.5 miles once I'm home, easy, flat route.

Only did 12 miles today. It was wet and windy and I was miserable.

5 poxy miles on the indoor trainer. The winds die down tomorrow so am going out. Expecting a delivery and it will, of course arrive when I am out. But the wind is slow, the sun will be shining and I have some new tights to break in. So nothing will stop me. I only have two hours and need to get a decent ride and a shower in that time!

Viva and Velo, 5 and 12 miles is better than no miles!

My cycle home was much more pleasant, no near misses. Swam 2k with tri-club tonight so I'm ready for bed :) Then I get to do it all again tomorrow! Happy training, ladies :)

Bisto you are committed! I'm out this morning and will push as hard as I can for as long as I can before I have to head back. I am going out on a longer ride on Sunday afternoon with friend too. She is pretty fit and I know she will push me which is great!

Bisto, that near miss sounded nasty, hope the ride back was better!
ATB, it's good to hear that the sleep training looks promising!
Velo, I'm the same with getting kit all at the ready as it makes it trickier to talk yourself out if a ride. I used to do the same when I was running by putting the kit on as soon as I got up. Although have to say getting togged up for a ride in current weather does take a bit more effort than running capris, top and trainers!
I've had a couple of rest days as simply couldn't fit the time in around work. Am off this afternoon though so will just head on out and see how far I go in about two and a half hours.

Thistle thanks for the advice & the others on building my speed I will think about cadence and just try and get a few more miles under my belt once this blasted throat infection clear. Hoping by weekend I can get back on hue the bike again as I am really missing it and the weather here has been great last two days I would have commuted if I had been at work.

ATB hope the sleep training continues to go well. We had a very rough ride with our DD1 she never slept through until she started school despite 9hrs days at nursery and lots of activity at the weekend but school finally wore her out plus she got old enough that if she woke in the night we taught her tricks to settle herself and used the clock with the lamb that wakes and goes to sleep at times we set. She still only needs 9hrs a night and does ok. Some are just wired that way I think. Our DD2 has been very different she is 2.5yrs now and mostly sleeps 11hrs straight through and only shouts when her lambie clock wakes up too unless poorly of course.

How do you know how many miles you do on your cycle trainers? My front wheel is fixed but arrhhhh I just twigged if I put my cycle computer on the back wheel I suppose that would work but that would be too much faff. I will stick to timing.

Hope you ok bistro after that near miss. They make me very nervous too I feel very vulnerable for quite a few miles after.

Hi Ssmile, sorry to hear about throat infection, don't rush back too hard too quickly, infections have a nasty habit of lurking!

I don't do many miles on turbo trainer and only really use it in the winter ( well, since Xmas as that's when we got it!) but tend to do 30 mins working on intervals/ intensity.
Managed to go out just shy of my planned two and half hours today, 2.20 hours and managed 37 miles. Was pleasant enough at first but rain and hail set in not too far from the end. Never mind, character building!

Bisto that does sound like a nasty scare - hope your nerves are ok! I haven't had an accident or fallen off my bike since I was 12 and can't help my bad luck is saving up for a big one

ssmile illness sounds crap, rest up and look after yourself, and your girls.

Thanks everyone for good wishes over sleep training - she slept through last night as well but I won't believe it's worked until she's been consistent for a good month. Did mean I had the energy to get up and ride today though - horribly I think my first ride since this thread began, so you're all massively putting me to shame! I can only go out on Wednesdays and every other weekend really (far too sleep deprived and knackered to contemplate pre-school run or evening rides!) but you're all being so inspirational I'm vowing to go out EVERY Wednesday, even if it's just for an hour or so first thing - DH can park at work for 2 hours so I can easily head out around 8am (they all leave at 8:30) and so long as I'm back at his work by 11 to get the car, I can easily make it work every week.

So - climbed up Topanga Canyon in Malibu today - jesus the head winds were insane!! I was peddling really hard on the way DOWN and my legs are totally burning. Stopped off at a cutesy cafe and spent a million pounds on a smoothie which gave me the energy to climb another hill to see my friend who lives in Malibu - have some pics to upload but have to work out how to do it from my phone. It was a good hard ride in sunshine with steep climbs, gentle climbs and headwinds of easily 25mph, and ended up doing 35miles

ATB sounds like a good ride though! Hope the sleep training continues to go well!

Pip. That's a really good time and distance! I'd love to be able to do that. I seem to take ages! Yesterday, two people overtook me on headwinds that made my legs go like jelly and they just breezed by!

I'm going to do interval training and see if it helps. I did it yesterday when I was out. Planned a ride today but dd is throwing up everywhere, so nothing until tomorrow for me.

Ssmile, how are you feeling?

ATB, that sounds like an awesome ride! And fingers crossed for the sleep training.

Velo, just keep putting the miles in and you'll build the stamina. I think I mentioned that I used to run a fair bit and that did give me a good base fitness and endurance. Thumbs up for the intervals, I tend to do a few of them on every ride rather than a specific session. I usually use a specific bit of road (sort of point to point) and get my toes down and concentrate on my breathing. It does help as you'll be able to keep measuring your own performance and know that you need to just put in that extra bit of effort to shave an extra second off and then just keep working on it.
The other big thing as that I haven't hit the hills yet this year and I'm no mountain goat! Watch my times plummet when I start to work on my climbing.
And also bear in mind that I'm on a full carbon road bike, it will weigh a lot less than a hybrid or mountain bike so a lot easier to push on with.
And hope dd is better soon, horrible when your little ones are poorly.

Thanks Pip, sound advice. I will keep it in mind and maybe do the intervals like you, I have an certain path on mind that will make them achievable. Dd is now well, but because of the 48 hour sickness rule, she can't go in today although she thinks she is bless her!

Back on the turbo for me today, rain and 4 year old are not great for bike riding.

Mother's Day shall be a great escape though! What better gift than a day on my bike?!

Enjoy your Mothers Day ride! I'll be going a Breeze ride on Sunday. Rest day today as too busy with work and plans for later and maybe just a quick one tomorrow morning as already got stuff on in the afternoon - weather prediction is good for all week end though!

I wish we had breeze here in Scotland, but we don't as yet! I have a friend trying to set up a similar sort of thing which would be great!

Weather is looking good, so what are you all up to this weekend?

It's 7degress here so think it's on with the winter tights and just a base layer and wind breaker should do it! I have to be back by early afternoon so am going to pedal in one direction for and hour then turn around and come back and see how far I can get. I decided to do interval training on the journey home rather than outward because it makes my legs go like jelly.

I've just been reading bout the Great Yorkshire bike ride on the 21st June. 70 miles from wetherby to Filey. Looks good and I'm tempted to sign up but not sure if I'm being crazy. I'm struggling to do 20 miles at the minute and though I'm hoping to really rack some miles up I'm not sure it'll be too far. Route looks quite hilly.

Been for a 2mile roller skate this morning whilst my 2.5yr DD speeds along on her scooter not feeling fully fit yet after a week off sick but getting there.

Viva I feel the same the most I've done this year is 26miles which knackered me as it had couple hills but I've signed upto a 55miler in June to give me a goal to work towards this summer. My biggest blocker is finding training time with little kids verus my energy levels v gd weather (don't mind drissle but not wind&rain&hills...just kills off my motivation). I hope to go out Sunday even if its just for an hour :-)

Viva, DP is from Yorkshire. I love it there, but not to sure I would want to cycle there. Lots of hills. I would just keep going with whatever you feel comfortable doing and building up to things.

Ssmile. Glad you are feeling better. Roller skating isn't something I have done since I was a kid! Must be great fun! I do have a scooter though when the kids go, I go too .

Just did a wee 26 mile ride. Wind was easterly so hit me side on in both directions, but I would rather that than head on!!! Feel good for it too. I discovered I hit a power peak at around 15 miles in. Think by then my muscles have warmed up. 26 miles used to kill me, now I feel I could have just kept going. However I hadn't eaten breakfast, forgot to take money so couldn't stop for a coffee and cake, so had to come home. I did have a high 5 energy gel in my bag though. Happy cycling folks!!

Ssmile, I'm the same with struggling to find the time. Sun is shining and I can't ride at all this weekend. So annoying. When I have time its blowing a gale!