Overtraining... or just a wimp?

[indysteel]

I agree with KSH's breakdown of average speeds. Until the weather turned cold here, I was averaging between 16 and 17 mph for long rides and that took some effort.

A woman I ride with recently posted a message on our local bike club's forum indicating that she averages 19 mph on her rides and I about fell over in my chair when I read that. Having ridden with her nearly every weekend from September until January, I know for certain that we have never even come close to that. Sure, we hit that speed and faster at stretches here an there, but we don't average that over the course of the ride. In my opinion, that's fast!

As for your wall, I agree with the suggestions that you eat more on the bike. I like Clif Blocks, trail mix, gels, bananas, fig bars, etc. It helps to just experiment with what works for you/what your stomach can handle. I'd also suggest drinking water in addition to your energy drinks. I usually bring a bottle of both for any ride longer than 30 miles. Also, stretch while you're on the bike and at rest stops.

Finally, I'd make sure that your saddle's fore/aft position is set to maximize your glutes. The predominant theory suggests that your knee should fall directly over or (for longer rides) slightly behind the pedal spindle when your foot is horizontal to the ground. Otherwise you tend to work your quads, which fatigue more quickly and aren't as powerful, more than your glutes. As an aside, I'd note that you can use this same theory to your advantage when you climb by moving forward and backward on the saddle so that you spread out the fatigue/load between muscle groups.

In any event, from what I've read of your training routine, you are not a wimp, but no matter how well trained you are, it takes time to build up endurance on the bike. From my experience, I was able to do 35 miles when I first started riding without too many problems. I had to increase my mileage slowly from there, and the first time I did a ride in excess of 50 miles kicked my butt. It got easier with time and practice. Slow your speed a bit, increase your mileage slowly and experiment with speed/food/liquid consumption while on the bike to see what feels good.