100 mile ride advice

[SK9]

Hi there... I'm new to the forum and am hoping to get a bit of advice on doing a timed road event. I've been successful in getting an entry into the Prudential Surrey - London 100 mile race in August, and having received all the information, a few of things have popped out that I wouldn't mind clarification on of such events and training.

I do cycle, but it's more commuting cycling and cycle touring holidays, and the odd days out, so I am used to cycling, but I'm getting concerned about finishing 100 miles in 8.5 hours as at the moment I'm only averaging 10 - 10.5 miles an hour. I know I have a few months to go yet, but I live in London and there's not many routes where you can get speed up and maintain it due to the traffic.

Anyway the event talks of three cut off points along the route which riders must pass within a given time. Does anyone know what will happen if you don't pass these points?? Surely as it's on roads then we could continue to cycle??

The other issue is where the training schedule mentions things like 'ride at steady pace, 95-100rpm, but include three 15 minute efforts at a brisk pace with a cadence of 120rpm' - what does all that mean, and without a specialist bike computer how would I ever know what I'm doing??

Many thanks for your advice in advance

 

[Waspie]

Hi there... I'm new to the forum and am hoping to get a bit of advice on doing a timed road event. I've been successful in getting an entry into the Prudential Surrey - London 100 mile race in August, and having received all the information, a few of things have popped out that I wouldn't mind clarification on of such events and training.

I do cycle, but it's more commuting cycling and cycle touring holidays, and the odd days out, so I am used to cycling, but I'm getting concerned about finishing 100 miles in 8.5 hours as at the moment I'm only averaging 10 - 10.5 miles an hour. I know I have a few months to go yet, but I live in London and there's not many routes where you can get speed up and maintain it due to the traffic.

Anyway the event talks of three cut off points along the route which riders must pass within a given time. Does anyone know what will happen if you don't pass these points?? Surely as it's on roads then we could continue to cycle??

The other issue is where the training schedule mentions things like 'ride at steady pace, 95-100rpm, but include three 15 minute efforts at a brisk pace with a cadence of 120rpm' - what does all that mean, and without a specialist bike computer how would I ever know what I'm doing??

Many thanks for your advice in advance

There is a thread about this event (I think) here.

I would assume if you miss he cut off times you would be able to carry on but you probably wouldn't receive an official time. Probably won't be an issue though, your speed in a group will bear little relation to your commuting speed.

The training schedule is referring to the speed that you turn the pedals, I wouldn't worry about that though, just make sure you do some long rides between now and the event.

 

[MikeG]

Don't worry too much about official training guides and the like. Simply get as many miles done as you can, and as much air in your tyres as they'll hold. The single biggest thing that will up your speed is going from the 40-odd psi that you probably have in them now, to the 100 to 110 that you should have in them . Buy a track pump with a gauge.

I assume that if you miss the cut-off times, they'll open the road to traffic and you'll be riding amongst cars as per usual. Get your mileage up to 100 miles per week, and you'll have no trouble getting around in time. Do 150 miles or more per week, and you'll fly around.

 

[Doyleyburger]

As above really. There's not much more advice to give, other than keep getting in the miles, and maybe try to do a century ride before the event. If you can do that, your confidence will be sky high leading up to the big ride.
Try to read up on the correct nutrition/food to take on board whilst your riding. That could be your single most important thing as you will fade fast otherwise if you don't eat properly. Some riders take lots of gels to give an energy boost. Personally I prefer proper homemade goodies such as flapjacks or cookies, but each to their own.....
Keep training and you'll be fine......good luck

 

[Kies]

Your average speed seems quite low , what sort of bike do you currently ride?
I would respectively suggest a bike with bigger wheels (as found on road bikes and road orientated hybrids) is where you need to be. The rest is about putting the miles in.

 

[oldroadman]

As above really. There's not much more advice to give, other than keep getting in the miles, and maybe try to do a century ride before the event. If you can do that, your confidence will be sky high leading up to the big ride.
Try to read up on the correct nutrition/food to take on board whilst your riding. That could be your single most important thing as you will fade fast otherwise if you don't eat properly. Some riders take lots of gels to give an energy boost. Personally I prefer proper homemade goodies such as flapjacks or cookies, but each to their own.....
Keep training and you'll be fine......good luck

First the Ride London event is NOT a race - except for the pros later! It's a sort of super sportive, and some will try and fly off, don't get involved, settle at your own pace and a group that suits you will gradually evolve. Bike preparation, vital. If you are not sure/don't know what you are doing, get help. The best thing you can do is join a decent club, where plenty of advice will be available. Check BC website against your postcode for local clubs that might suit you. That way you should get bike and body properly prepared. Nutrition is best by natural easily digested foods, gels have a nasty habit of giving you the runs. Whatever you do, try NOTHING on the ride you have not tried before, that way lies all kind of problems.
In a nutshell, prepare properly, think through what you want to achieve, and do what is necessary to maximise your chances. Maxim: To fail to prepare, is to prepare to fail...good luck

 

[jefmcg]

As I understand it, if you are running overtime, they divert you through shortcuts so you ride 70, 80 or 90 miles instead of the full distance, so not a disaster if you are running slowly. (I'm not sure where I heard that, so that will need to be confirmed)

The roads are closed for this event, so you can't just keep riding. The sportive is followed by 150 pros in the classic, so they need to get everyone clear in good time.

There are plenty of places near London to get some speed up, joining a club ride would be a good - but you'll need to build some speed first.

 

[Doyleyburger]

Your average speed seems quite low , what sort of bike do you currently ride?
I would respectively suggest a bike with bigger wheels (as found on road bikes and road orientated hybrids) is where you need to be. The rest is about putting the miles in.

Don't worry about your previous average speeds as you've already said you only cycle to commute and the odd day here and there. Once your cycling on a regular basis and challenging yourself a bit more, those speeds will be improved. Try and do some hill work if you can as then it will seem like a breeze on the flats. Also get the bike running as sweet as you can, good tyre pressure, get the gears shifting correctly etc....
Fit yourself to the bike, either professionally or try and do it yourself via help on YouTube. This will make you more comfortable which will help you on your way

 

[HLaB]

Lol, firstly its not a race or a TT. Get in at least a 75miler before the event and you'll be fine the atmosphere, etc on the day will easilly get you through and you will be surprised at what you can do

 

[e-rider]

Hi there... I'm new to the forum and am hoping to get a bit of advice on doing a timed road event. I've been successful in getting an entry into the Prudential Surrey - London 100 mile race in August, and having received all the information, a few of things have popped out that I wouldn't mind clarification on of such events and training.

I do cycle, but it's more commuting cycling and cycle touring holidays, and the odd days out, so I am used to cycling, but I'm getting concerned about finishing 100 miles in 8.5 hours as at the moment I'm only averaging 10 - 10.5 miles an hour. I know I have a few months to go yet, but I live in London and there's not many routes where you can get speed up and maintain it due to the traffic.

Anyway the event talks of three cut off points along the route which riders must pass within a given time. Does anyone know what will happen if you don't pass these points?? Surely as it's on roads then we could continue to cycle??

The other issue is where the training schedule mentions things like 'ride at steady pace, 95-100rpm, but include three 15 minute efforts at a brisk pace with a cadence of 120rpm' - what does all that mean, and without a specialist bike computer how would I ever know what I'm doing??

Many thanks for your advice in advance

95 rpm is a good normal riding cadence - this advice is simply telling you to try harder for 15 minutes every now and then - simple as that!
100 miles in 8.5 hours is very easy if it's a flat course, you are not an OAP, massively obese or have a serious health issue. Assuming you don't/aren't then just get some 65 mile rides in beforehand and you'll be fine.

 

[SK9]

Thank you everyone for your advice, much appreciated and has settled my mind. Just need to get my knees in order and get cooking some flapjack and I'll be well away!!

Your average speed seems quite low , what sort of bike do you currently ride?
I would respectively suggest a bike with bigger wheels (as found on road bikes and road orientated hybrids) is where you need to be. The rest is about putting the miles in.

I've got a Trek hybrid, and when it comes to the event, I'll be stripping the rack and mud guards off and obviously won't be riding with my pannier, as well as changing the tyres, as I currently don't have slicks Hopefully with all of that I'll be ok

 

[Kies]

My hybrid came with 28c all terrain tyres, i have since used 35c nobblies in the winter, and 23c road tyres for the summer.
When these wear out - i think 25c road tyres is where i will settle for road riding - i certainly zips along and isn't that much slower than the road bike.
Good Luck :-)

 

[Beebo]

Thank you everyone for your advice, much appreciated and has settled my mind. Just need to get my knees in order and get cooking some flapjack and I'll be well away!!



I've got a Trek hybrid, and when it comes to the event, I'll be stripping the rack and mud guards off and obviously won't be riding with my pannier, as well as changing the tyres, as I currently don't have slicks Hopefully with all of that I'll be ok

You may want to add bar ends to give you some other hand positions.

 

[The Central Scrutinizer]

I'm doing my first century ride in about six weeks and would like to know from you knowledgeable lot your advice on food/nutrition before,during and after the ride?

Thanks

 

[ianrauk]

I'm doing my first century ride in about six weeks and would like to know from you knowledgeable lot your advice on food/nutrition before,during and after the ride?

Thanks

This is what works for me.

Before:
Toast and jam, cereal and a couple of cups of tea
Half way
Sandwich & cake or jacket potato with beans or a fry up, a can of coke and of course a cup of tea.
After
What ever I can get out of the fridge and stuff my face with, washed down of course with copious amounts of tea.
And in-between
Biccies, Jelly Babies, fruit bars and Haribos