Any tips for first century?
Any tips for first century?
As the title says. I'm planning on doing my first century in July. Several +50km rides behind me at the moment and averaging about 100km a week since spring. How much food should I pack? Do you guys use sports drinks etc for hydration? Any surprises I shouls know comparing the ride to shorter ones?
Thank you in advance :)
It's been about two years since I did my last one, but I wrote a few things down at one point for reference:
- Eat carb rich breakfast on the day of, and aim to eat a small snack every hour after this
- Try to drink a bottle per hour. I have one kidney and this worked well for me. I normally throw in some electrolyte powder every few bottles or bring banana or two.
- Start standing out of saddle to stretch early and often
- Change hand positions often
- I start to stiffen up if breaking for more than 10 minutes at a time
Have fun 😊
I start to stiffen up if breaking for more than 10 minutes at a time
I feel like that is about one or two minutes for me. Really don't like the feeling in my legs when i'm starting again, even though it's over quite quick, i try my best to avoid it when i'm not taking a longer break.
Really good tips, thank you!
Hmm. I think just bring some small snacks, some cookies or chocolate bars and eat something real in the middle of it. I don't think you need a sports drink, water is fine although a coke sometimes feels extra fine. If you want to bring a sports drink, bring it, but aren't those just differently marketed sugary drinks?
Good for you!! A century is fun, and I think you'll be able to pull it off =)
Several +50km rides behind me at the moment
What's your current max distance, and was it very difficult, moderately difficult, or easy?
How much food should I pack?
Without knowing much about you or your riding style, take the amount of food you'd normally ride with for your 50km rides, and double it + add a little extra.
I've never been good with packing food or water, TBH. Sometimes, I'll come back from a century with most of my water and snacks untouched. LOL Sometimes, I'll go on short rides and will run out of everything.
My habit recently is to keep an eye on my calorie consumption on my bike computer, and make sure that I'm eating MORE than what the display shows. I'll also make sure to carb load the night before and the morning of my ride.
If I do it right, 100km is relatively easy. If I get my calories wrong, it's a very hard ride home.
Do you guys use sports drinks etc for hydration?
No, but I've been considering it just because it gives you calories, fluids, and electrolytes in one go. I'm a cheap bastard, so that's what's holding me back from using them.
I will bring water only, but will have electrolyte sachets in my trunk bag just in case I need it. I also like to bring water only because water only can be used for more than just drinking (handwashing, wound cleansing, etc.).
Any surprises I shouls know comparing the ride to shorter ones?
Provided that you're comfortable on your bike, it's just a longer version of your short ride :)
But... if you'll be out in the sun and heat much longer than you're used to, use sunscreen and hydrate more than normal. I find that the sun kicks my ass, while cloudy rides are much easier. For that reason, I've also been using thin arm sleeves to help with UV and to keep a little cooler.
Good luck!!
Thank you so much, really good tips!
What’s your current max distance, and was it very difficult, moderately difficult, or easy?
I do 40-50km rides maybe every two weeks at the moment, longest was last sunday 60km gravel ride which I rode ~24km/h average speed. Felt okay, definitely not hard in any way.
Provided that you’re comfortable on your bike, it’s just a longer version of your short ride :)
I was hoping to hear this one, great ;)
The gels I use have a recommended dosage/intake schedule written on them, but my advice would be to pack at least a small amount of "real" food. If it's hot it could be a good idea to add some electrolytes to your water.
I'm in the same boat. Got 110+ mile with 12000 feet of climbing coming up. I'm looking at 10 hour ride.
From what I've found, everyone seems to be saying 40-100 carbs an hour. So that's a decent amount of gels and food to pack.