I feel like I've done the iron butt rally. On Sunday did 400 miles north to Aberdeen (mainly motorways and A roads). Stopped every hour for a break and to give my butt a rest. I was surprised at the stock seat. It was generally comfortable and my butt would only get tired after an hour. I soon figured that I could give my butt a break by leaning forward, grabbing the tank with my knees, lifting my butt off the seat, and use my thighs to hold my body weight (essentially a race position). This meant less frequent stops and I could give my butt a good rest. However, I noticed my upper back on the right side was getting fatigued (not because of the new position I was adopting). My right hand was also getting numb at which point I made a mental note to look at cruise control.
Yesterday, I set back for the return journey to Huddersfield. I had intended to take the scenic route down the coast but as it was getting late decided against it and went back on a mix of motorways and A roads. Once I'd navigated city traffic and hit the A90 I realised I had a blinding headache (I very rarely get headaches) and that my upper back on the right side was painful. I managed to do the 60 or so miles to Dundee where I honestly thought of getting a hotel for the night and continuing the next day. It was at that point I realised how dehydrated I was so I drowned a 1.5 litre bottle of water. Result. Five mins later the headache was gone. Did a bit of stretching and realised my back had stopped hurting as well. Even better result. So with a bit of trepidation, I set off again. For the next hour, there wasn't any pain in my back, just discomfort. Then I noticed my butt was getting tired again so decided to stop every hour, load up with water, stretch and carry on. There was no numbness in my right hand so I made a mental note to stop being a wuss and not to get cruise control.
I normally do motorway riding everyday for about 80 miles which doesn't mean anything for long distances as you need to make sure your body is equipped for the challenge. Just out of curiosity, those of you that go on frequent tours, what's the max mileage you aim for in a day and how do you break that down e.g. frequency of stops, any specific exercises/stretching you do before/during etc. I noticed at faster speeds there was less discomfort and if I slowed down the discomfort would become more apparent.
I'm planning on doing this ride again in the near future but this time on the scenic route. I've come into work today in my car just so my muscles can get a rest. I have a track day booked this weekend and the last thing I want to do is do a track day with fatigued muscles.
Any tips in getting your body conditioned will be gratefully received.
OK...i do a fair amount of touring, mostly with large (ish) groups....and the amount of riders will affect how far you go....and ideal mileage is 200 - 250, primarily because this leaves enough time for decent rest stops (plan to stop based on time as oppossed to mileage, every 1hr 30mins seems to be a happy medium)
In smaller groups it is possible to ride bigger distances...i have managed upwards of 500 miles in one day...however there is a price to pay (normally the day after ::))
For me personally 350 miles per day is about right...and at this kind of distance......i can happily repeat that kind of mileage daily for a week, before i start to fade!!...but again, much depends on the roads you're on...350 miles of twisties, is slower and harder on the body than 350 miles of Motorway. I used to do a lot of climbing and hill walking, and the only way to get 'hill fit' is to climb mountains!!...as the muscle groups you use are very specific, i reckon its much the same with touring on a bike...the only way to get fit for it, is to do it!.....although always make sure your body is properly fueled, with food and water at each and every stop.....as this does help to ease the strain. Stretching is good, and a decent saddle is a big help...if you're getting numb bum after 1 hour, think about modifying your seat..something ain't right. I'm a big chap and can ride all day on the standard seat with very little discomfort
I might get the mickey taken for this, but i have it on very good advice, the best thing for core strength and stamina...is pilates. This core strength will massivley change your riding experience, as you'll find your body much more relaxed, which in turn makes riding less stressful on the body ;D
If you don't use it already, consider compression clothing as base layers as a quick fix, its not cheap and not very attractive if you look like me, but they help keep the muscles warm, which in turn prevents fatigue and muscle strain..... ;D
Hi
From years of experience of planning routes, trips etc I tend to work around about 180-250 miles per day on average with stops at every 90-120 minutes or around 90 miles. The stops are mid morning/mid afternoon for about 30-40 minutes each and lunch about 60 minutes. I find this sort of combinations works well for either individual day trips or touring when you are riding day in day out.
I have done longer single journeys @ 400 miles, more of necessity than desire but if I do then I make sure I put a few more stops in - more to do with resting and maintaining levels of concentration rather than aches and pains. It also depends on the type of roads you are on. I find scenic routes and twisties are mentally demanding than motorways/main roads. Physically after a major accident a few years ago I do have residual problems with my back and left hip/thigh which doesn't help but I find with reasonable stops and wondering around/stretching and sitting down (ironically) helps.
General levels of fitness helps with reducing the aches and pains but also experience of long rides/touring also helps. I did find on our recent French Tour that it does take a while for the body to get accustomed to riding day in/day out - we were doing day trips of around 180-250 miles per day and riding those distances isn't something I don't do a day in/day out basis but I will do those sort of distance every other weekend during the year. I did find that by half way through the 10 day tour I felt more comfortable with less aches and pains.
On tours it is always worth building in a rest day, a day when you don't have to ride anywhere as it gives you a chance to recover.
So build up your general levels of fitness and get used/experience of riding those sort of distances on a regular basis will help
Steve
NB, clearly at your age you need to be careful with your body and wary of the mileage you do. I swear by my cycling boxer shorts, I don't use them on shortish trips like we did to Fridaythorpe recently but if I was planning on a 200-300 trek then I'd definately use them. The most I've ever done in a day was 500 miles when I first got the GTR but I think most of that will have been adrenaline.
A few basic ham string stretches never hurt and some gentle relaxation excersises for the neck and wrists.
As has been mentioned above though the best way to prepare yourself for big mileage is to build up your mileage and condition your body to be able to cope with it as the norm. A little bit a runner training for a marathon.
I bought some cheap biking underwear from Lidl a couple of months ago (they sometimes have special offers) and that stuff really seems to do the trick. Keeps you warm and cool in the right places and is quite tight too.
Last month I did 600 miles in 12 hours still on the old Bandit through Holland, Belgium, Germany, Luxembourg and France (99% motorway) and will be doing the same trip again next month (this time on the GTR).
Just the week before a mate and I did 900 miles through Scotland in 3 days, so 300 miles a day on normal roads seems easily achievable, and I am quickly approaching the big 6 ;D
fatharry, interesting you should mention pilates. I've recently taken up Yoga as part of the P90x programme. At first I though what this girlie activity I'm about to do. After 10 minutes I was sweating like mad, and the next day aching all over. I have become a lot more flexible which has helped greatly (still not where I'd like to be). A few years ago I ventured to Livingston on a 240 mile trip on my Suzuki V-Strom and that was a painful ride with took 5 hours.
LW, old is gold ;D
I'll remember the tips about the under garments and stretching. I need to plan another long haul tour soon now that this missus has got used to the idea of me touring again. She was hoping after doing such a hectic ride I'd hate riding, but I told her far from it :D
With work regularly 100+ miles daily over the years.
I have also done big miles on tours (860 back from south of France was particularly amusing!) but touring usually stick to 180 - 250 per day.
I find these sorts of mileages don't knack you up so much you can't enjoy the ride and the following day.
Prep - wise ? Being 'match fit' ie build mileages up.
Regular stops - 120 miles / 2hrs tops.
Under garb - I wear running/walking stuff, usually from Mountain Warehouse or similar.
I tend to 'layer'
I wear a wicking tee shirt (long or short dependant on climate!), EDZ wind stopper, light fleece and Airflow kit.
If it's cold I put the waterproof/thermal liner in otherwise I just sling a waterproof jacket (and pants sometimes) over the top.
No bulk, plenty of movement, breathable and comfy.
Well I have to nod and agree with everyone hear, particularly the fatharry.
The French trips I do vary between as little as 100 miles and up to 300 at a push, usually a couple of those longer days thrown in with a complete rest day too. I have to say I have never suffered the numb bum syndrome and like Winny I tend to layer which I find to be the perfect way to keep myself comfortable throughout the long rides.
I am sure too that keeping fit helps and drinking bottled water at every stop will keep you awake .... only because you'll be busting for the loo !! ;D ;D
I do Inverness - Carlisle and back in a day every couple of months.
I get the pain in my upper RH shoulder area too; refuel, drink and a quick stretch sorts it out until the next fuel stop (about 150 miles). Anyone know why dehydration would cause this ache/pain in that particular area?
No.
Quote from: Bondu on June 08, 2011, 08:41:14 AM
I do Inverness - Carlisle and back in a day every couple of months.
I get the pain in my upper RH shoulder area too; refuel, drink and a quick stretch sorts it out until the next fuel stop (about 150 miles). Anyone know why dehydration would cause this ache/pain in that particular area?
Yes.
Your body is 80% water and your muscles apparently soak up water. So if you're dehydrated, muscle pain is one of the common symptoms. Why it doesn't happen in all muscles I don't know (maybe the ones that are weaker or under stress more?)
I normally drink about 4 litres of water a day, more on a hot day. Once your bladder gets adjusted to the volume of, you don't need the toilet that often.
I'll try and dig out the article I read on it
I used to ride 1000 miles per day, and up to 4500 miles in a 5 day week.
These were mostly at German Autobahn speeds so it was up to 12hrs per day in the saddle.
You need to stay well hydrated. If ya don't need to pee at least every 4hrs then you ain't drinking enough.
You need to eat well but go for slow release food. A good Full English followed by snacking on Cereal bars and Bananas worked for me.
Change position BEFORE you start to ache. Most people tend to stay still on the bike.
You need to do a little dance every 20 mins or so. Stretch out the legs and arms (throttle-lock needed), stand up and generally move every joint as much as you can. Don't return to the same riding position.
If you start to ache, take painkillers as soon as it starts.
Don't wait until it's bad as that will affect your temper, riding and life-expectancy.
A couple of Paracetamol won't hurt you and may save your life.
Finally, fettle/farkle the bike to suit. Fit a throttle-lock, get a comfy saddle, decent screen and if necessary bar-risers.
The 1400 is designed as a SPORTS-tourer (deliberate emphasis on SPORTS) so the riding position is more extreme than most tourers.
What did you do to cover so much mileage
Agree with all I have read - I am sure concentration uses fluid so hydration is first priority - when riding in Spain I use a Kamelback filled with iced water in the morning and makes a nice hot cup of tea by siesta time ;) SAS tip is to add a pinch of salt (not so much that you can taste it) to stop peeing, retain water and avoid muscle cramp - those little catering packs are ideal :P
Quote from: Norman Bates on June 08, 2011, 12:17:44 PM
What did you do to cover so much mileage
I worked as a despatch rider for ITT.
Based in Brussels and delivered to/from ITT offices in Munich, Hamburg, Paris and elsewhere.
40,000 miles in 7 months on company Honda CX650Turbos.
106,000 miles in 15 months on my own Z1300/6.
After that I'd had enough.
Pay was good though.
My worst week was about £250 net and my best was over £1200 net and this was in the mid 80's. ;D ;D 8)
THAT is a lot of miles !!!!!
Boomer, are you coming to the summer meet up? I bet you've got some tales to tell us
Quote from: Norman Bates on June 07, 2011, 11:25:52 AMJust out of curiosity, those of you that go on frequent tours, what's the max mileage you aim for in a day and how do you break that down e.g. frequency of stops, any specific exercises/stretching you do before/during etc. I noticed at faster speeds there was less discomfort and if I slowed down the discomfort would become more apparent.
Depends whether we're riding or looking. I guess a normal days riding is 250-350 miles. We'll do less if we're sightseeing - sometimes we don't ride at all! :) - and a lot more if we're trying to get somewhere.
When on the move we tend not to stop except when we need petrol or see something interesting we want to have a closer look at. Every other fuel stop is designated a 'get off and walk around' stop if either of us need it. I've got damaged knees, plastic in my right elbow, I broke the scaphoid in my left wrist which gives me grief at times and I have a damaged coccyx. Lyn has several injuries as well so frequent stretching and changing position before it gets too painful is important for both of us. When doing long distance stuff we tend to take painkillers before we start and maintain them during the ride.
A good seat is important and I use those friction throttle locks which are crap really but do give me an opportunity to stretch and bend my arm when it gets painful.
I suspect you notice it less when you're going faster as you're thinking more about your riding so the aches and pains aren't uppermost in your mind. I have no idea how Lyn copes on the back, especially at night, because there's not a lot else to think about.
Quote from: Norman Bates on June 07, 2011, 11:25:52 AMAny tips in getting your body conditioned will be gratefully received.
I think the only way is to work up to it so your muscles become used to what you are doing. When I dumped the GS in Romania and broke Lyn's rib there didn't seem a lot of point in taking my time getting back so when she left for the airport I rode home. I don't believe I would have contemplated doing that if we weren't already used to riding long distances.
Kevin