Discussion
Hi all,
Weather looking great next week so going to do my century 100 mile ride.
Any tips? I'm not a fast rider (15mph average normally) so expecting it to take a number of hours. Will stop for a proper lunch as that seems to help. I did a 60 mile ride last week and the longest so far is 65 miles.
Couple of options for routes as we live in the Peak District - 104 miles and 4800ft of climbing (home to get a lift back over the hill) or 108 miles and 6400ft of climbing (home to home). Bakewell to Newark and back.
Weather looking great next week so going to do my century 100 mile ride.
Any tips? I'm not a fast rider (15mph average normally) so expecting it to take a number of hours. Will stop for a proper lunch as that seems to help. I did a 60 mile ride last week and the longest so far is 65 miles.
Couple of options for routes as we live in the Peak District - 104 miles and 4800ft of climbing (home to get a lift back over the hill) or 108 miles and 6400ft of climbing (home to home). Bakewell to Newark and back.
Plenty of fluids, and graze eat. Flapjacks, cakes etc. Sandwiches around lunchtime. I found it better to stop for no longer than 10 - 15 minutes. Any longer and it took ages to get legs going again. Towards the end, (80 miles) a handful of jelly babies (if you can still get them) every 20 minutes give a good sugar boost. And keep drinking!
I always used to cycle on an empty stomach, never took food with me and drank minimal water. I can get away with it for 50 miles but then I always used to hit a wall and feel absolutely horrible. Started eating every 20 miles and the difference is massive. The trick seems to be to fuel before you need food, once you start to feel "off" it's too late and you can't fix it. If I follow that strategy the distance is largely irrelevant
As above, always rest, eat and drink before you think you need it - never try to chase recovery, you'll always lose. Even stepping off the bike for two minutes for a stretch can give you a boost.
People always say don't go out too fast, but what put it into perspective for me was when I read that you can lose more time in the second half than you will ever gain by going faster in the first half.
And make sure you're comfortable on your bike - if you have any hand, knee, back or bum pains they will become magnified the longer you ride.
People always say don't go out too fast, but what put it into perspective for me was when I read that you can lose more time in the second half than you will ever gain by going faster in the first half.
And make sure you're comfortable on your bike - if you have any hand, knee, back or bum pains they will become magnified the longer you ride.
I'm actually supposed to be doing my first century tomorrow, weather looks good. I will be with a group which I have no doubt will help but how much food would you recommend I take?
If I'm doing a 60 or 70 I normally take 2 bottles, a flapjack or similar and we stop for coffee and cake half way around. I do take gels incase I need them but haven't had to use them yet.
If I'm doing a 60 or 70 I normally take 2 bottles, a flapjack or similar and we stop for coffee and cake half way around. I do take gels incase I need them but haven't had to use them yet.
I find liquid rather than food is the issue. Just take a few extra flapjacks than you think you’ll need, they don’t weigh much. For long rides I either take a sachet or two of carb drink mix then buy a bottle of water when I’ve finished the drinks I’ve brought with me, or mix one bottle up double strength so it can be diluted with water to make two bottles worth once I’ve finished the first bottle.
Make sure you have a decent breakfast- big bowl of porridge with a banana and maybe some toast is my go to. And start hydrating as soon as you get up so you’re not playing catch up on the bike.
Make sure you have a decent breakfast- big bowl of porridge with a banana and maybe some toast is my go to. And start hydrating as soon as you get up so you’re not playing catch up on the bike.
Edited by lufbramatt on Saturday 12th September 11:24
Remember to keep hydrated. If the hydration drops off, the nutrition doesn’t work efficiently.
15mph for an open road 100 miler isn’t slow, if you can average 15s over a hilly course, your doing alright. It’s as much about the mental side of it as it is about the physical side of it as well. Make the route interesting, and it’s easier.
15mph for an open road 100 miler isn’t slow, if you can average 15s over a hilly course, your doing alright. It’s as much about the mental side of it as it is about the physical side of it as well. Make the route interesting, and it’s easier.
Echo what has been said above.
Good breakfast (porridge with coconut milk, dried fruit and seeds is my go-to) - hydrate well and eat every 45-60mins whether hungry or not.
Aim for bars/flapjacks rather than gels - use gels as an emergency. Take some non-sweet stuff too (or stop and buy), sweet stuff soon gets sickly. Minimise stops to 10mins or it like starting again.
Be aware of where you can pick up water en route, I usually only ever carry one bottle (second cage has Italian box in it), and never struggle - always a petrol station or similar nearby.
Good breakfast (porridge with coconut milk, dried fruit and seeds is my go-to) - hydrate well and eat every 45-60mins whether hungry or not.
Aim for bars/flapjacks rather than gels - use gels as an emergency. Take some non-sweet stuff too (or stop and buy), sweet stuff soon gets sickly. Minimise stops to 10mins or it like starting again.
Be aware of where you can pick up water en route, I usually only ever carry one bottle (second cage has Italian box in it), and never struggle - always a petrol station or similar nearby.
MockingJay said:
I'm actually supposed to be doing my first century tomorrow, weather looks good. I will be with a group which I have no doubt will help but how much food would you recommend I take?
If I'm doing a 60 or 70 I normally take 2 bottles, a flapjack or similar and we stop for coffee and cake half way around. I do take gels incase I need them but haven't had to use them yet.
How did it go mockingjay?If I'm doing a 60 or 70 I normally take 2 bottles, a flapjack or similar and we stop for coffee and cake half way around. I do take gels incase I need them but haven't had to use them yet.
flight147z said:
I always used to cycle on an empty stomach, never took food with me and drank minimal water. I can get away with it for 50 miles but then I always used to hit a wall and feel absolutely horrible. Started eating every 20 miles and the difference is massive. The trick seems to be to fuel before you need food, once you start to feel "off" it's too late and you can't fix it. If I follow that strategy the distance is largely irrelevant
This reason for this is your body stores about 2000 calories worth of glycogen, good for a couple of hrs of exercise. If you use it up, you’re done.Anything over a couple of hours and it’s exactly as you say, keep fuelling, and always before you need it.
Think of it like a steam train:
You keep the fire burning by regularly adding small amounts of fuel.
Let it run out, you grind to a halt.
Smother it with too much and it slows while trying to burn through it all
keith2.2 said:
This reason for this is your body stores about 2000 calories worth of glycogen, good for a couple of hrs of exercise. If you use it up, you’re done.
Anything over a couple of hours and it’s exactly as you say, keep fuelling, and always before you need it.
Think of it like a steam train:
You keep the fire burning by regularly adding small amounts of fuel.
Let it run out, you grind to a halt.
Smother it with too much and it slows while trying to burn through it all
On the other hand, if you keep it low intensity, you can go a lot longer as your body can metabolise fat at a fairly slow rate, which if you don't push it, is enough to keep you going. But yes, if you put in any kind of effort, not going to be a goer for much more than a couple of hours.Anything over a couple of hours and it’s exactly as you say, keep fuelling, and always before you need it.
Think of it like a steam train:
You keep the fire burning by regularly adding small amounts of fuel.
Let it run out, you grind to a halt.
Smother it with too much and it slows while trying to burn through it all
To the op, if you can ride 60 miles, you can ride 100.
okgo said:
keith2.2 said:
This reason for this is your body stores about 2000 calories worth of glycogen, good for a couple of hrs of exercise. If you use it up, you’re done.
Anything over a couple of hours and it’s exactly as you say, keep fuelling, and always before you need it.
Think of it like a steam train:
You keep the fire burning by regularly adding small amounts of fuel.
Let it run out, you grind to a halt.
Smother it with too much and it slows while trying to burn through it all
On the other hand, if you keep it low intensity, you can go a lot longer as your body can metabolise fat at a fairly slow rate, which if you don't push it, is enough to keep you going. But yes, if you put in any kind of effort, not going to be a goer for much more than a couple of hours.Anything over a couple of hours and it’s exactly as you say, keep fuelling, and always before you need it.
Think of it like a steam train:
You keep the fire burning by regularly adding small amounts of fuel.
Let it run out, you grind to a halt.
Smother it with too much and it slows while trying to burn through it all
To the op, if you can ride 60 miles, you can ride 100.
Perhaps it was just low enough intensity but my heart rate was similar as when I ride.
I'm not very good at preparing for things like this and when I did a 100 mile I didn't eat enough.
By 80 miles in I was really struggling and slowed right down. I made it fine but the last 20 miles was hard going.
In summary, heed the advice above, and eat regular small amounts before you feel hungry.
By 80 miles in I was really struggling and slowed right down. I made it fine but the last 20 miles was hard going.
In summary, heed the advice above, and eat regular small amounts before you feel hungry.
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