![]() Keep an eye on power and heart rate as well as perceived effort, and stay within the effort level you proved to be sustainable during your training. Remember, this is not a race, so don’t get carried away early on while you are still feeling fresh. Here’s a sample breakfast for a 70kg cyclist (scale up or down as suits): Starting the day with gastrointestinal discomfort could seriously hamper your performance.” “You should aim to consume at least a gram of carbohydrates per kilo of body weight – but don’t eat so much that you feel uncomfortably full. “Eat breakfast at least an hour before you start riding, and prioritise carbohydrates over other macronutrients,” advises performance nutritionist Danilo Coppola ( on Instagram). Make sure you get up early enough for a hearty breakfast. The most important meal of the day? Well, it certainly is today. Within a few minutes the route will be accessible on your bars via the navigation menu click and go! The day itself Garmin Connect, where you can select to share the route with your head-unit. To do this, you must first open the GPX file in your chosen app, e.g. Most routes are available as a GPX file which can then be downloaded onto your GPS head-unit. Are there going to be any steep climbs towards the end that you’ll need to save some energy for? Are there any dangerous descents? Where’s the best place to stop for lunch? Get it all mapped out in advance. Scout the route from the comfort of your sofa. Apps such as Veloviewer or Google Maps provide so much data it’s as though you’re previewing a Tour de France stage. Technology has turned route-planning from a chore into a pleasure. Fully charge all your electronics: phone, cycling computer, shifters and bike lights (the latter just in case). Hopefully it’ll be warm enough for bib shorts and short-sleeved jerseys, but if you’re starting early in the morning, you’re likely to need a thin gilet and/or arm-warmers to begin with – both of which are easily stashed in your jersey pockets once the heat of the sun breaks through.Ī long day under the sun won't just drain your water supply but also your batteries. Safety and peace of mind are paramount, so do not leave these checks until the last moment.īe ready to amend your kit choices accordingly. Make sure it is clean and that there is plenty of life left in the brake pads and chain. Your bike as well as your body is taking on its biggest challenge of the year, so it needs to be in tip-top condition. “Include at least two rest days in the final week before the big ride.” One or two short, sharp sessions during the final 10 days can be effective in keeping your engine primed without causing too much fatigue. “Around 10 days out from the event, start cutting down the duration of your long rides to a maximum of three hours,” says Mellor. Yes, a taper allows your body to freshen up and consolidate training gains. Repeat the session once every seven to 10 days. Be warned, though, long blocks of sweetspot are hard! Start with two times 15 minutes, adding a third and fourth interval only once you feel ready. Riding at around 90% of your FTP is a level of intensity that is uncomfortable but manageable and fast-tracks your sustainable power. Sweetspot training is great for long ride preparation. “There’s a time and place for shorter interval sessions, especially when working a full-time job, but for long rides, you need base endurance.” A long day out, such as a 100-mile ride, places big demands on your aerobic system, meaning you need to be able to churn out Zone 1 and 2 intensity for long periods of time. ![]() “Long, easy rides are the key,” says Mellor. “Instead, aim for a slow progression, increasing volume by 10% per week.” This steady progression allows your body time to adapt to the increase in volume, reducing the likelihood of overtraining, injuries and illness. “If your normal volume is six hours a week, you can’t jump straight into a 12-hour training week,” says Mellor. Nor should you ramp up your volume too dramatically. No, you do not need to have completed the distance in a single ride during your training. Accumulated time on the saddle is what matters most.” Focus on putting in the hours at a sustainable pace and keeping stops to a minimum.ĭo I need to complete the target distance in training? “After that, shorter rides of three to four hours should be enough. ![]() “If you’re aiming for 100 miles, I would suggest doing a five-hour ride nine weeks out, followed by a six-hour ride six weeks out,” advises Mellor. Ideally you’ll have put in at least 10 weeks of consistent riding, steadily building up your endurance and mileage.
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As the Subject, a brief description of the problem you are having.Provide as much of the following information as you can: Training, event, and educational videos (in English). These are mostly in English, but there are some gems in French and German as well. Hundreds of training sessions, events, and webinars. ![]() In addition, Extensis provides limited support for older products up to one year after the product version is no longer offered for sale. ![]() Search for articles about any current Extensis product, and retired versions as well.ĭetails about types of support and hours of availability, including our Support Policy.Įxtensis provides full support for the current version of all shipping products. Shows compatibility between recent Suitcase Fusion versions, operating systems, and third-party applications. Get hands-on help through short video tutorials (in English). Historical release notes for all updates to the current major release of Suitcase Fusion.Īrticles describing situational issues and solutions to user-reported problems with Suitcase Fusion. This page links to installers and uninstallers, PDF downloads, and other common support resources.įull system requirements and other information about the current version of Suitcase Fusion. Use these resources to get answers to questions you have about Suitcase Fusion and other Extensis products. Suitcase Fusion 22 Help > Extensis > Technical Support Technical Support |
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