1) It’s finally here.  Our two-hour ride at Equinox Bethesda on March 30th at 10-noon.  Wanna ride?  DM Dru on IG or FB (drucycles).  We’ll see what we can do.  The inspiration for this ride was one of the spring classics, Milan-San Remo.  At over 180 miles, it’s the longest one-day race on the cycling calendar.   The 2019 edition had a compelling finish. 

2) Dave Slikker will start the ride at 10AM.  We’ll ride for about 57 minutes, take a 5 minute break, then 57 minutes til the end.  Dru Ryan (me) teaches an Equinox class in DC prior to the weekly Bethesda 11AM class.  Don’t expect to see him til 1057 or so.


3) ‘Effort over time’. That is our goal. If possible, bring a USB drive to capture your results.  You can upload them and get some pretty cool stats.
4) Do bring snacks and extra water.  This article (link to the right) talks to what you may want to eat before and after the ride.  You HAVE TO EAT.  The body can only hold enough carbs for about 90 minutes.  Something carbohydrate laden (fig newtons, chocolate chips cookies, jelly beans) works.  Don’t try anything new though.
4) Cyclists have special things they eat while riding.  A visit to a bike shop will get you what you need.  Go to Big Wheels Bikes on Arlington Rd in Bethesda.  Ask for TJ.  Tell him Dru said what’s up and that you need nutrition for a 2 hour ride.

5) The difference between the genders on a bike are minimal when it comes to endurance.  This is where FTP and more importantly your watts per kg (power/weight) come in.  According to Source Endurance,

“In short, men and women are not that different on the bike especially at or below FTP. The biggest difference is the explosive power that comes with the difference between men and women physiologically from testosterone, hormones, and muscle structure.” 

6) The difference between riding 90 minutes and riding two hours?  Honestly, not much.  It’s about pacing.  The British have a saying: “Keep the powder dry.”  You can’t go crazy in the beginning.  Those who favor cadence over brute strength (i.e. slow RPM pedaling) will fare best.  The need for pacing, nutrition [before/after/during] and changing positions (hand and saddle) are also important.  If you haven’t done 90 minutes before, I would not suggest trying two hours. 

7) Pacing will be very important.  Both instructors are outdoor riders who relish the sprint, but understand it repercussions.   We don’t talk anaerobic versus aerobic system often. Truth is, most riders come to spin class to lose their breath (go anaerobic) and then tell everyone how hard they worked.   Over two hours, the goal is to maintain your breath. To ride for an extended period, the whole anaerobic thing is a limited experience. 

Source:  OpenFit.com

Source: OpenFit.com

8) Milan San Remo had exactly one sprint.  At the very end.   There’s a climb called the Poggio where everyone attacks and looks to drop the sprinters.  The rider who can climb and still have a kick for a closing sprint does well in these types of races.  The idea of sprinting the last 20 seconds of every song, doesn’t match this race. That only works indoors.

9) When it comes to endurance cyclists, Lael WIlcox is in a league of her own.  Check out this clip on how she rides 20,000 miles a year!!!!