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advise for 300k (186-miler)? re-post from yesterday(7 posts)

advise for 300k (186-miler)? re-post from yesterdayHaiku d'état
Jun 13, 2001 11:29 AM
[if at first you don't succeed, post again. last post.]

ok guys, you pumped me up for that mountain century (my first), and i lived. since then, i've done some weekend 40s, 50s, 60s, and a 70 most recently, and my weeknight base rides are 18-30 miles of gentle hills. yearly mileage so far is between 1600 and 1700. i'm finishing the longer rides fully charged and ready for more; my limiter for training rides is time away from home.

finished the mountain century in total time 9 hours, which included some pushing the bike up the last climb (with all the other crazies) and some laying on the grass under a tree and praying for a quick and painless death. not counting time at rest stops, pushing, etc., my ride time was about 7 hours (for 102 miles/7700 feet of elevation gain), average speed around 14.5 mph.

i'm considering a 300k (186 miler) in early september. it's not a brevet, it's a supported century (though the term "supported" may be questionable) with a long option. total time limit is 14 hours, including stops, and it's supposed to be pretty flat with only a couple minor climbs (less than 1000 feet each), both coming in the first 86 miles. 300k option starts at 3:00 AM and requires lights for the first 86 miles. meets up with the 100 mile folks en route following the first loop.

nutrition and hydration during the century, and carb-loading and pre-hydration approaching the event, were not a problem on this last one. my questions are:

  • should i be considering a different source of nutrition than bars, gels and sports drinks, or would that suffice for this much bike time?

  • i am riding between 16 and 18 mph average on a semi-hilly training route and on longer rides. is 186 miles feasible at 15 mph with my training/ride and pace history?

  • other than leaving a change of shorts, socks, gloves, and restock of personal food and beverage at the car for the end of the first loop (86 mile mark), what other pit stop suggestions have you?

  • advice for riding in the dark (early AM on unused country roads)?

  • is there a substantial difference in physical stress/conditioning requirements between a century and a 300k?

  • ANY other advice from those of you that have done century+ rides, brevets, and related rides is welcome!

    thanks, all!

  • re: advise for 300k (186-miler)? re-post from yesterdayTC
    Jun 13, 2001 2:16 PM
    As far as nutrition goes, try some Ensure Plus. It gives extra protein that you will need and it taste great chilled. Look at the nutrition facts on the back of the can and see the carbs/protein ratio. Easy to digest and lots of calories too. I would take 3 of these throughout the ride. Take some of the other stuff that you mentioned also.

    Sounds like you got the pit-stop covered good. Maybe take a towel and a gallon of water that you can sponge yourself off with. Take an extra jersey too.

    If you can get a light that would help. Don't buy one unless you think you'll use again though.

    Go to w.ultracycling. and check out the tips and rides.

    TC
    advicefreespirit
    Jun 13, 2001 4:11 PM
    should i be considering a different source of nutrition than bars, gels and sports drinks, or would that suffice for this much bike time?

    **bars, gels, and drinks will be fine; might want to include bananas, a light sandwich, or come cookies; above all, don't experiment; do what you have done in training

    i am riding between 16 and 18 mph average on a semi-hilly training route and on longer rides. is 186 miles feasible at 15 mph with my training/ride and pace history?

    **if the terrain is similar to your training routes, you should be fine, if you keep stops brief and stay well nourished and hydrated, and don't go out too fast

    other than leaving a change of shorts, socks, gloves, and restock of personal food and beverage at the car for the end of the first loop (86 mile mark), what other pit stop suggestions have you?

    **rain gear? extra tire/tubes if you have blown through some; shouldn't need the shorts, etc.

    advice for riding in the dark (early AM on unused country roads)?

    **is it really dark? assuming you have lights, just be careful in groups, don't run off the road; keep your arms and shoulders loose on the bike, as you can't see bumps and potholes as well; allow a bit more distance drafting

    is there a substantial difference in physical stress/conditioning requirements between a century and a 300k?

    **naw, just be more careful with food, hydration, and pacing; understand that you likely will go through a period of depression and want to give up; just know that ahead of time, and ride through it

    ANY other advice from those of you that have done century+ rides, brevets, and related rides is welcome!

    **DON'T QUIT! You may get to a point where you feel you can't go on, but you can. Eat and drink plenty, and sooner or later you will feel better; after, you'll be glad you kept going.
    Where's the 300k? (nm)12x23
    Jun 13, 2001 8:59 PM
    clarksville, tn (50 mi n/w of nashville)Haiku d'état
    Jun 14, 2001 7:25 AM
    if i remember where you're coming from, yahoo!maps says it's about a 225 mile drive fer ya. funny trivia: same site says 186.3 mile drive for me. i'll drive 186 miles to ride 186 miles, that might be either great motivation (3 hours at ~70 mph), or the opposite.

    UGH!

    it would be awesome to see you there, but i'm afraid if you were averaging around 17 mph over that chattanooga century, you might see me briefly at the start of this one (3 AM) and not again until the ambulance brought me back to the car post-ride. i averaged just under 15 mph on that 3 (well, 5) mountain century, not including time spent laying on the ground praying for a quick death atop burkhalter.

    you can put wings on a rhino, but that might not improve his ability to get off the ground. LOL.
    re: advise for 300k (186-miler)?cyclopathic
    Jun 14, 2001 2:07 AM
    just a couple points not covered above:

    food:
    do not solely relay on sports drinks/bars. It will take you at least 11-14hr of riding, and can you survive the whole day without normal human food? Get good breakfast /eggs+tost coffee/. Consider time for one or two food stops /pizza, tuna sandwich, etc/, use sports drinks/bars as antibonk supplements. Eat before get hungry. PBP riders advise on taking 400 Cal/hr mostly carbs/protein, ~50% coming from real food

    bonk:
    you will bonk. I use to HRM to detect bonk /can't maintain zone 3/. When you do, slow down and get a good shot of sugars /gatoraid, honey, dates etc/ depend on how full your stomach and what you used you will come back in 5-20min just hang on

    pain:
    if you have bad knees /tendonitis/ bring advil and take it from start. on qualifying brevets you can hear guys seriously discussing different pain killers and their side effects kinda makes you wonder who you ride with

    hydration:
    drink drink drink. Calculate at least 16oz/hr if hot may be up to 22oz. If you dont stop for pee break every 2-4hrs and it isn't clear you need more water

    riding:
    - stick to the group ride with riders of your ability. It makes the time to pass easier, you won't miss turns, you can paceline, etc there's nothing wrong in sucking up someones rear wheel for 80mi
    - be careful most of bad rib shattering crashes in brevets occur in last 1/2-1/3.
    - dont kill yourself on climbs. if you walk one hill you'll loose 10min, if you die on it you wont finish

    equipment:
    make sure you bike is in good shape; bring 2 spare tubes and patches. Good pump little pump may not be enough to reinflate this will lead to second flat. Use proven saddle, something which is good for century may give you trouble on double.

    after ride:
    get a good meal and sleep for 20min before drive.

    with exception of eating and drinking /and pain in the butt/ there's not much diff btw riding 86 and 186mi
    thanks, all! ride report pending (event is 9/1) NMHaiku d'état
    Jun 14, 2001 8:04 AM