Jul 31, 2003 2:27 PM
I'm going for my first century ride with a friend, from LA to San Diego on Saturday and I wanted to know if anyone had some good information to share with me about proper preparation.
We are going to have a chase car pick us up if we encounter any difficulty along the way, but I was wondering if anyone has some useful tips (i.e. important things to bring) just in case I forget something.
Thanks in advance.
|re: Century Ride||singlespeed|
Jul 31, 2003 4:08 PM
|have fun, stop to eat and stretch, drink plenty of water, if anything starts to hurt really bad (knee/hamstring etc.) don't just ride through it. stop and check it out.
|re: Century Ride||torquecal|
Jul 31, 2003 5:05 PM
|Make sure you bring a towel...
and don't panic!
|Eat, drink, and be merry||Kerry Irons|
Jul 31, 2003 5:13 PM
|If you do an 18 mph average speed 100 mile ride with some hills and some wind, you're looking at around 3200 calories burned (same effort as 20 mph on flat ground). You can assume around 500 calories in your stomach from a good breakfast, 1000 calories in stored muscle glycogen, and 200 calories per hour of exercise of fat metabolism. That's not quite enough calories to finish 100 miles with your tank totally empty. You NEVER want to go there. On a typical 100 mile ride, I eat/drink about 1000 calories and that is about right as long as I stay well hydrated. IOW I burn most of the calories I started with in my stomach and what I eat, get 1200 calories from fat, and don't deplete muscle glycogen by a lot (you need that to be able to exercise!). Fred Matheny recommends consuming 300 calories per hour during distance events, and the current recommendation is that it should be 25% protein. This means you're getting about 40% of your caloric needs from eating, and the rest from fat metabolism, stored muscle/liver glycogen, and what was in your gut when you started the ride. YMMV, but not by all that much.
It's very hard to over hydrate, and depending on the weather, the 200 oz figure might be low, so drink continuously right from the start. Adding some salt to your food (Fritos!) or using an energy drink with sodium is wise, as you could be sweating out a significant amount of salt. Extra sodium will help your body hang on to the water you give it, and this will reduce the chances of cramps. To make things easy on yourself, consider using an energy drink so that you don't have to eat as much. You will get roughly 200 calories per hour from fat metabolism, so if you do this ride in 12 hours, that means you still have to eat/drink nearly 3500 calories (assuming you start with a combination of 1000 in your stomach and muscles. You may be able to get by on less, but bonking in event like this is something you won't recover from during the ride, so plan on getting all those calories and you'll be safe. 200 oz of energy drink at 8 calories per oz means you still need another 2000 calories - that's 20 Archway cookies, for example. My experience is that most people can't finish events like this because of lack of calories, lack of hydration, or both.
Personal hygiene/comfort means thinking all the time about your shorts/butt, your hands, your neck, your feet, your knees, etc. Lots of on-bike stretching, and minimal time off the bike are best. You can really stiffen up in 20 minutes "rest" on a ride like this. You might consider having someone meet you at the half way point with clean shorts, jersey, and socks. Doing a sponge bath (or a hose bath) when changing can really help not only how you feel but in preventing some of those nasty saddle sores.
Depends a bit on the group and the route (how many stores are there?). When solo, I do one stop. Total time depends on the course and weather, but around 5.5-6 hrs (door to door, stop included). On a one stop ride, I start with two large bottles of water, and refill at the break. I carry (and eat) about 450 calories of solid food (my favorite is Fig Newtons). At the break I drink a Coke, and eat about 400 calories of solid food including something salty. If it's a hot day, I chug a bunch of extra water at the break or pick some up for the last 20 miles. If you're willing to chew, you can obviously eat the calories and drink water - your body can't tell the difference from drinking carbs. The biggest mistake you can make is to wait until 20-30 miles pass by before you start to drink/eat. You've dug a hole that makes it that much harder to enjoy the 2nd half of the ride.
|Thanks a bunch||Xeo|
Jul 31, 2003 10:35 PM
|Your breakdown on do's and don't is very helpful, I was planning on using two large bottles on the bike and possibly a smaller camelbak that I have, which I would be able to put food and spare inner tubes. I figure on using the water bottles for energy drinks (Gatorade etc.) and the camelbak for water. GU and protein bars would be the riding suppliment and one stop in the middle would be solid food.
I don't have to make it all the way if I can't so I won't push myself to the point of injury but I will try and complete the whole distance.
Thank you for you input again.
|Yeah, food and water||pmf1|
Aug 1, 2003 4:51 AM
|I've found that being hydrated is the most important thing. Drink lots of fluids the day before the ride. Most people aren't as hydrated as they should be (myself included), so really down some serious water a day or two before.
While you're riding, remember to keep drinking and eat whatever you want. I've always found its good not to stuff myself when doing a long ride. Also, don't stop for long rest breaks. Ride at a comfortable pace and enjoy yourself, but don't go too slow.
|Yeah, food and water||briburke|
Aug 1, 2003 6:53 AM
|All good advice above...two things I can think of:
1) Don't start out too fast - really pace yourself in the beginning. Just start it as a nice easy ride
2) Bring a couple of Advil in case you start getting soreness / pain and need a little relief.
And as stated above, eat and drink a lot, and don't stop for more than 10 minutes or so. If you can squeeze in some fruit (oranges taste great after a diet of energy bars) and some fig neutons it's a nice treat.
Good luck and enjoy!
|Yep, its not a race||pmf1|
Aug 1, 2003 9:22 AM
|Advil is not a bad idea. Some Rolaids might come in handy as well. Sometimes near the end of a long ride, my stomach gets upset. They're good for the cramps too. The best thing in hot weather are those endurocaps from Hammer:
I personally find 4-5 during a century (rather than 1/3 of the bottle) to be sufficient during a century.
|re: Century Ride||ukiahb|
Aug 1, 2003 7:20 AM
|bring some Tums too, they are a big help in preventing leg cramps towards the end of the ride (because of the calcium in them)|| |