Long ride tips
Discussion
I'm doing a 50 mile bike ride for charity tomorrow. Not ridden that far before - longest has been 30-odd miles, but that was in the summer.
I reckon that, with a few stops along the way, it will take me around 5 hours to complete. Having just been out for a walk, i have realised it is blooming freezing out there, so i'm a bit worried about what to wear.
I'm thinking that if i wear too much i'll be hot at the start, and then have to somehow carry a load of gear for the rest of the ride, but i'm not sure that if i start at the right level of clothing, i won't be freezing towards the end as my energy levels drop.
The ride is hilly (4800ft of climbing and descending) so i think my temperature will vary quite a lot.
And the second query is food. I won't be going past any shops so have to carry everything i need. I've got a couple of muesli bars, but should i take anything extra? i thought about a banana but think it will be mush after a few hours in my back pocket.
I reckon that, with a few stops along the way, it will take me around 5 hours to complete. Having just been out for a walk, i have realised it is blooming freezing out there, so i'm a bit worried about what to wear.
I'm thinking that if i wear too much i'll be hot at the start, and then have to somehow carry a load of gear for the rest of the ride, but i'm not sure that if i start at the right level of clothing, i won't be freezing towards the end as my energy levels drop.
The ride is hilly (4800ft of climbing and descending) so i think my temperature will vary quite a lot.
And the second query is food. I won't be going past any shops so have to carry everything i need. I've got a couple of muesli bars, but should i take anything extra? i thought about a banana but think it will be mush after a few hours in my back pocket.
Have a decent meal the night before, and a decent breakfast. Ideally something that isn't likely to cause you stomach upset halfway through!
I like a big bowl of porridge with raisins and banana for breakfast.
Drink plenty of water in the run up, as well as on the ride itself.
I did a 50 mile ride at the weekend with just under 3,000 feet of climbing and had an oat cereal bar type thing plus a coffee and brownie at Costa, which got me through, although I was a bit knackered at the end. Although I did have a cold coming on, plus a brake pad rubbing against a wheel for a few miles which I hadn't noticed!
I would plan for two quick breaks to eat something, say 20 and 40 miles.
As far as clothing goes, what have you got? I'm still wearing a cheap but effective winter jacket, long sleeved base layer and thermal bib shorts. I don't like the cold though!
I like a big bowl of porridge with raisins and banana for breakfast.
Drink plenty of water in the run up, as well as on the ride itself.
I did a 50 mile ride at the weekend with just under 3,000 feet of climbing and had an oat cereal bar type thing plus a coffee and brownie at Costa, which got me through, although I was a bit knackered at the end. Although I did have a cold coming on, plus a brake pad rubbing against a wheel for a few miles which I hadn't noticed!
I would plan for two quick breaks to eat something, say 20 and 40 miles.
As far as clothing goes, what have you got? I'm still wearing a cheap but effective winter jacket, long sleeved base layer and thermal bib shorts. I don't like the cold though!
I've done a few long charity rides and my number one bit of advice is to eat little and often. Stuff a couple of croissants in your jersey, event tape a sandwish to your frame. On one ride the refreshments stop was closed, so buying a scotch egg from an Esso was an absolute life saver.
If you're riding this time of the year wear layers, and gloves. You might want to consider overshoes if it's chilly too. Don't forget inner tubes and make sure you've got at least 100 PSI in your tyres before setting off. Other than that, take it easy, don't take any risks on the downhill sections and above all - enjoy!
If you're riding this time of the year wear layers, and gloves. You might want to consider overshoes if it's chilly too. Don't forget inner tubes and make sure you've got at least 100 PSI in your tyres before setting off. Other than that, take it easy, don't take any risks on the downhill sections and above all - enjoy!
Riding tomorrow? Nothing like being organised!
That's a decent outing, so you'll want more than a couple of muesli bars otherwise you'll be in for a whole world of suffering later on (IMHO), especially with no stops / support.
https://road.cc/content/feature/how-eat-right-spor...
Has some useful pictures of what 30 to 60 grams of carbs per hour looks like. I'd also fuel up well at breakfast - big bowl of porridge with fruit (raisons, banana etc) and a splash of maple syrup is my go to.
Being a little bit cold as you set off does give some scope to warm-up to the right (comfortable) level. Do you have any sort of packable cycling jacket or gillet? An extra windproof layer can be great for some extra warmth and associated morale boost, but you can quickly whip it off if you have a longer climb.
That's a decent outing, so you'll want more than a couple of muesli bars otherwise you'll be in for a whole world of suffering later on (IMHO), especially with no stops / support.
https://road.cc/content/feature/how-eat-right-spor...
Has some useful pictures of what 30 to 60 grams of carbs per hour looks like. I'd also fuel up well at breakfast - big bowl of porridge with fruit (raisons, banana etc) and a splash of maple syrup is my go to.
Being a little bit cold as you set off does give some scope to warm-up to the right (comfortable) level. Do you have any sort of packable cycling jacket or gillet? An extra windproof layer can be great for some extra warmth and associated morale boost, but you can quickly whip it off if you have a longer climb.
Firstly make sure you have all the tools you need in case of puncture or anything drive-chain related, not sure where you are riding road or mountain?Take a big camelbak for water, would probably fill it with some SIS tablets to keep hydrated.
Take some tissues, you never know...I would wear a decent thermal base layer, your best padded shorts and a light windproof jacket, otherwise you will get too hot. Some sort of oatmeal snack bars is what I would carry. I would be eating a decent pasta dish the night before and as mentioned make sure you have something for breakfast..
Good luck..
G
Take some tissues, you never know...I would wear a decent thermal base layer, your best padded shorts and a light windproof jacket, otherwise you will get too hot. Some sort of oatmeal snack bars is what I would carry. I would be eating a decent pasta dish the night before and as mentioned make sure you have something for breakfast..
Good luck..
G
Thanks all.
Clothing: I've got some bib shorts, but will leggings over the top of them help, or are they more likely to chafe at some point? On the upper half i have a DHB long-sleeve top and a very thin showerproof shell (it really is paper thin). I was thinking about adding a technical running t-shirt underneath as a base layer.
The saddle pack on the bike is already equipped with tyre levers, a multi-tool and some tube patches, plus there is a mini pump strapped to the downtube. I've got a pair of small flashing lights in case it gets a bit dim, but i hope to be home well before twilight.
Water is limited to a water bottle on the frame, but hopefully i can refill it somewhere along the way.
The route is around the west-end of Exmoor, including England's longest climb, so i expect it to be challenging. Just hoping that i don't have to push
Clothing: I've got some bib shorts, but will leggings over the top of them help, or are they more likely to chafe at some point? On the upper half i have a DHB long-sleeve top and a very thin showerproof shell (it really is paper thin). I was thinking about adding a technical running t-shirt underneath as a base layer.
The saddle pack on the bike is already equipped with tyre levers, a multi-tool and some tube patches, plus there is a mini pump strapped to the downtube. I've got a pair of small flashing lights in case it gets a bit dim, but i hope to be home well before twilight.
Water is limited to a water bottle on the frame, but hopefully i can refill it somewhere along the way.
The route is around the west-end of Exmoor, including England's longest climb, so i expect it to be challenging. Just hoping that i don't have to push
That route will definitely feel pretty crap on the run back! Always start into wind if you have any choice, as this will help you do the hard bit when you're freshest.
In terms of clothing, layers help and if you've got something wind proof it will help too.
Don't go too hard at the start, otherwise you run the risk of hitting the wall before the finish and that's never nice.
Food and drink, make sure you've had enough of each. When it's cold I find I have to make myself drink as I don't get thirsty / want cold water.
Normally I'd say try and find a café / pub halfway to help get off the bike and reduce what you need to carry in terms of food and drink.
In terms of clothing, layers help and if you've got something wind proof it will help too.
Don't go too hard at the start, otherwise you run the risk of hitting the wall before the finish and that's never nice.
Food and drink, make sure you've had enough of each. When it's cold I find I have to make myself drink as I don't get thirsty / want cold water.
Normally I'd say try and find a café / pub halfway to help get off the bike and reduce what you need to carry in terms of food and drink.
ukbabz said:
That route will definitely feel pretty crap on the run back! Always start into wind if you have any choice, as this will help you do the hard bit when you're freshest.
In terms of clothing, layers help and if you've got something wind proof it will help too.
Don't go too hard at the start, otherwise you run the risk of hitting the wall before the finish and that's never nice.
Food and drink, make sure you've had enough of each. When it's cold I find I have to make myself drink as I don't get thirsty / want cold water.
Normally I'd say try and find a café / pub halfway to help get off the bike and reduce what you need to carry in terms of food and drink.
Well, i could do the route anti-clockwise, but the wind direction will be the same whichever way I go. The advantage of doing it clockwise is that the majority of the climbing is over the first 35 miles, leaving the flatter bits till the end. If i go the other way i will have to climb out of Lynmouth after 35 miles and i really don't fancy that! In terms of clothing, layers help and if you've got something wind proof it will help too.
Don't go too hard at the start, otherwise you run the risk of hitting the wall before the finish and that's never nice.
Food and drink, make sure you've had enough of each. When it's cold I find I have to make myself drink as I don't get thirsty / want cold water.
Normally I'd say try and find a café / pub halfway to help get off the bike and reduce what you need to carry in terms of food and drink.
The pubs being shut is a bit of a disappointment. A nice pint halfway round would have been a good incentive
Good luck OP.
Layers are key so put your base layer T shirt on and your thin showerproof shell over your DHB long sleeve top.
Anything under 10 degrees I would put leggings on. Cold legs aren't good for the muscles.
I normally take a pack of jelly babies in a pocket I can easily reach on the go.
Instant carbs.
I also mix an energy drink 50/50 with water for my bottle with a spare with just water if you have the room.
For the long climbs just get into a low gear and keep your cadence as high as you can. Don't 'grind' out the gears.
Looking at the forecast looks like 7-9 degrees all day, cloud with 15 mph wind so definitely leggings and jacket to start.
Layers are key so put your base layer T shirt on and your thin showerproof shell over your DHB long sleeve top.
Anything under 10 degrees I would put leggings on. Cold legs aren't good for the muscles.
I normally take a pack of jelly babies in a pocket I can easily reach on the go.
Instant carbs.
I also mix an energy drink 50/50 with water for my bottle with a spare with just water if you have the room.
For the long climbs just get into a low gear and keep your cadence as high as you can. Don't 'grind' out the gears.
Looking at the forecast looks like 7-9 degrees all day, cloud with 15 mph wind so definitely leggings and jacket to start.
Joey Ramone said:
A decent breakfast before the ride would mean you need minimal additional nutrition over that distance. An energy bar or a handful of dried figs (or similar) at the halfway point will be fine, as will one full water bottle with a few electrolytes added.
I would say thats not particularly great advice so hopefully he's taken more food than that. I know well trained cyclists who will east very little on a 120 mile ride in the moors and those who will also eat on the hour, every hour on the same ride.
The OP doesn't sound like a well trained cyclist, so I would advise to err on the side of caution and always take more food and drink than is required. The weather, mechanicals, headwind and terrain can make a ride so variable so a 'one size suits all' in terms of fuel just doesnt work.
As others have said, little and often is the key for keeping the bonk at bay.
mike80 said:
Hope it's all going OK boyse7en!
It did all go well! Thanks to everyone who offered insights and advice.I'm the.end I went for a running t-shirt, long sleeve cycle top and a shower proof jacket, rather than my lightweight windproof.
Tried to make sure I didn't set off too fast and thought I took it fairly easy up up the first big climb, but was still sweating when I got to the top. However I was glad I'd got the jacket as I was hit by some light but icy rain after the climb out of lynmouth. Got a bit wet and started to get cold. I didn't want to eat just before a big climb so thought I'd stop at the top for a snack. Should probably have stopped earlier as was definitely suffering a bit by then.
Perked up a bit after about 20 mins, possibly due to the energy from the snack or possibly.because I descended several hundred feet and it was a few degrees warmer down there.
In the end it took me just over four hours of ride time. 50 miles, 4760ft of climbing. Average power was 123w and it used just over 2000 calories according to Strava.
Joey Ramone said:
A decent breakfast before the ride would mean you need minimal additional nutrition over that distance. An energy bar or a handful of dried figs (or similar) at the halfway point will be fine, as will one full water bottle with a few electrolytes added.
For a 5 hour training ride I'll have 2g carbs per kg - so for me that's 130g carbs in my breakfast. I'll then eat something every 20 - 30 minutes; this can be a handful of Haribo sweets, half an energy bar, an energy gel etc. I'll also start out with 2 water bottles with electrolyte powder in them and refill during the ride. I've done 298 miles and 17900 ft so far this week, not sure what today's training is but my training partner will be here in the next 45min and I'll find out then.
Fuelling is very important, makes a huge difference.
Well done OP! 2 years ago, 50 miles was a lot to me too, felt great when I did it. We can achieve a lot when we want to.
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