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Prep for a 4 hr. ride?(6 posts)

Prep for a 4 hr. ride?QUiTSPiNiNArOuND
Aug 25, 2002 5:36 PM
I have never done one before and I was wondering is there any preperation to go out on a ride for 4 hrs? Im not looking to break speed records or anything, just to get through riding on my bike for that long. What kind of food or supplements do i need, gatorade, water.....gronola bars? Any other tips would be helpfull too, thanks for the help guys...

Francis
re: Prep for a 4 hr. ride?jtolleson
Aug 25, 2002 5:48 PM
You'll want plenty of extra fluids, so if you don't have a stop to refill water bottles that may mean a Camelbak. Depending on the temp you'll need to be downing more than one bottle per hour.

Any good snack food'll do, whether you like Power Bars or prefer to carry peanut butter & jelly, bananas, fig newtons, or whatever. But a ride that long will require some extra calories on the way.

Don't forget a spare tube, pump, and levers, cash and i.d.
re: Prep for a 4 hr. ride?rwbadley
Aug 25, 2002 8:33 PM
It's like a two hour ride, just twice as long!

Really, the same things I keep on the bike 'all the time' are tube, pump, tire levers, spare cash.

For the extra distance I like to just be sure I have adequate cash, water and snacks. I like to travel carrying less snack and water, and just stop at a local store to get more snack, gatorade, water, as needed. If you are going through deserted area then plan accordingly. If you are riding with a group for the distance, The dynamics will change a bit. Do they stop? Is it a marathon hammerfest? Sunday slackers? You get the idea. See the sights, have fun

RW
re: Prep for a 4 hr. ride?rideslikeagirl
Aug 26, 2002 3:17 PM
Don't forget to stretch frequently - especially if you're not used to rides of that length.

Touch your chin to your chest a couple times every hour. Then side to side.

Put a hand on your lower back, palm side out and inch it up, towards your neck - repeat with other arm. It's a good back, shoulder stretch.

With a pedal in the 5 o'clock position, push your heel down, to stretch your calves.

And with level pedals, stand up and wiggle your butt. Helps the lower back.

Oh yeah, and have fun! :)
Ride for 5? ;-bgrzy
Aug 26, 2002 4:45 PM
Start slowly, then ease off! Seriously - the key is to enjoy yourself, stay ahead of your hydration and nutrional needs and have the contingencies covered. This could be anything from flats, to hitting bad weather, to just not having fun any more. It's really important that you have fun versus making some arbitrary goal come hell or high water. One of the ways to make this happen is to hook up with some reasonably like minded souls and enjoy yourselves. I'm not talking about being niave, but rather doing your planning and preparation and then letting go. Too many become obsessively focused and so intense that they forget why they're even out riding. Anyways, it's way more fun to have someone along to share the stories with later. Having too much GU/Cytomax/water available is way better than too little.

Remember, your body is like a car with a tank of gas - you need to be efficient if you want to make that tank last. In time your tank will get bigger and you can floor it a little more often.
Thanks guysQUiTSPiNiNArOuND
Aug 26, 2002 6:20 PM
Ill try to enjoy the ride!