50 + 100 Mile Advice

[swood]

Hey all,

I've never entered a cycle event before, but always wanted to. About 3 months ago, while riding to work, i came off my bike and knocked my front teeth out, took the top layer of skin off my lip, broke my nose and fractured my wrist. Determined to get back on it, i signed up for the 50 mile Three Counties ride this Sunday and 100 mile RideLondon in August for charity - If anyone is feeling generous, my donation page is below (Any amount is greatly appreciated)
www.virginmoneygiving.com/SamWood7

So basically i'm looking for top tips and advice when it comes to riding those kinds of distances. I'm not too worried about the Three Counties but RideLondon seems a bit daunting. How far should i be training for RideLondon? Best product to keep me from feeling fatigued? etc...

Many thanks in advance!

 

[vickster]

Try to do the RL route in advance. Or at least 100 miler so the actual distance isn't overly daunting

I am also doing RL, recovering from an accident in mid Feb which led to surgery. I'm trying not to get too stressed, I just want to enjoy it and finish in a reasonable time. Did 72 miles on Monday in around 5h30 moving, a few more of those, not overly worried...and it's meant to be fun, not a race

 

[TissoT]

Need to built up your mileage slowly .... 30 40 50 60 70 ... week after week, eat the right foods weeks before hand ...Do nt rely on sugars to get you round ie gels etc
Good luck

 

[JasonHolder]

On rides over 2 hours have 50-80g carbs every hour. 200-300kcal. Nothing else will stop you riding the distance hydrated and paced to your ability
Keep the fat out.

 

[Shaun]

On rides over 2 hours have 50-80g carbs every hour. 200-300kcal. Nothing else will stop you riding the distance hydrated and paced to your ability
Keep the fat out.

Jason, she's not looking to race, just get a bit fitter for a charity ride she's somewhat madly volunteered for. Perhaps you could re-phrase your advice to suit a beginner who's only likely to be doing this as a one-off event?

 

[Tigerbiten]

Set out slow.
The great temptation is to set out to fast and burn out before the end.
I treat the first quarter of a ride like this a warm up, I take it easy up hills and try an get a nice cadence going that I know I can keep all day.
The middle half is the fun bit.
The last quarter is either fun or survival depending on how fast you set out.

 

[Shaun]

@swood - training with other people sometimes help to melt the miles away. Do you have a partner or friends / workmates who could help you out?

Also, are you riding the event solo or as part of a group?

 

[Spinney]

Make sure your bike is comfy. A sore bum (or other parts of one's nether regions) can make a long ride a misery.

 

[JasonHolder]

Jason, she's not looking to race, just get a bit fitter for a charity ride she's somewhat madly volunteered for. Perhaps you could re-phrase your advice to suit a beginner who's only likely to be doing this as a one-off event?

Everyone needs to eat

 

[Joshua Plumtree]

Everyone needs to eat

Have to say that Jason is absolutely spot on (this time!)
It's probably more important for someone like the OP to eat regularly on a long ride than those of use who are more used to riding longer distances.

Ride slowly. Stop regularly, taking advantage of all the food stations, take some of those energy bars so loved by posters on this forum - especially the ones which contain a mixture of slow and fast release carbohydrates and are low in fat - and chomp away on them every half an hour or so. Make sure you drink enough and carry two water bottles with you. And ride with friends or with people you meet on the ride - makes it that little bit easier.

Have fun!

 

[Saluki]

Good luck on your ride. I take jelly babies on longer rides and much as and when (not scientific, I know). Use all the food stops, hydrate regularly and find someone to ride with on the day. There will be squillions of people riding that day. At least one of them will be at your pace and will be friendly too

As for the training. Keep riding and upping your distances between now and the event. If you can ride 75 miles in one go, you can do 100. If you can find a buddy to ride with, while training, its all to the good. Those training miles will melt away beneath your wheels as you put the world to rights.

 

[T.M.H.N.E.T]

Jason, she's not looking to race, just get a bit fitter for a charity ride she's somewhat madly volunteered for. Perhaps you could re-phrase your advice to suit a beginner who's only likely to be doing this as a one-off event?

Jasons advice is pretty much the cycling gold standard re:carb intake

 

[vickster]

For any age group, weight, gender, bmr? Interested as I will need to manage this too.

Also carbs with no fat in proper food, on a bike is hard and/ or utterly tasteless and/or grim tasting! Other than jelly babies of course

 

[Shaun]

Jasons advice is pretty much the cycling gold standard re:carb intake

I didn't say it was bad advice, just suggested he re-phrase it for a beginner's understanding (see @Joshua Plumtree).

 

[T.M.H.N.E.T]

For any age group, weight, gender, bmr? Interested as I will need to manage this too.

Also carbs with no fat in proper food, on a bike is hard and/ or utterly tasteless and/or grim tasting! Other than jelly babies of course

It's a fairly large range given, but with all questions of nutrition the answer is always try it.