As we’re now in November its time to bring the pace of the
long rides down so that we can build our base fitness. There are sound and
proven reasons why we need to slow down and get the necessary adaptations to
ride faster when we want to be at our best, i.e. the race season. Riding at low
intensity will build more capillaries, the tiny blood vessels that deliver
oxygen-rich blood to your muscles. Your mitochondria, the parts of your cells
that produce energy also multiply and enlarge. And you churn out more enzymes
that help turn stored fuel into energy. This improves our efficiency to burn
fat as fuel which again is beneficial for those doing longer events given our
limited glycogen stores. The result: You can ride faster and longer.
So, to facilitate this we will try and limit the “A” ride to
16MPH and the “B” ride to whatever pace suits the riders who are out. Can I
please ask those on the front to try and manage this pace. I’ll set an alarm on
my Garmin on future weeks to try and maintain this as it’s easy to get carried
away when you feel you can ride faster.
Options this week:
“A” ride 55 mile loop
Brockenhurst, Burley, Braggers, Crow (Crow Hill closed so
need to use Braggers), Poulner, Harbridge, Alderholt, Fordingbridge, Sandy
Balls, Wood Green, Hale, Hamptworth, Nomansland, Ocknells Plain (Airfield),
Bolderwood, Brock
“B” ride
Follow “A” ride or if group right size ride together and
turn right at Alice Lisle and return to Brock via Red Shoot
Option
I’m riding the Isle of Wight Loop with a few friends, pace
will be “A” ride ish and we’ll be doing the 62 mile island loop with a lunch
stop. We will be getting the 0840 ferry form Lymington. Anybody is welcome to
join if they’ve got a pass out for a longer day.
Have a good ride
Barry
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