Medium distance cycle

[jon.mithe]

Hi,

I'm trying my first "long" cycle to my folks house soon, its approximately 62 odd miles with I think it was 1000m of ascent and another 1000m of descent - which is alot longer than my longest trip I've done so far, 20 miles in 2 10 mile legs. Thinking it will take my 4-6 hours depending on how well I do.

Can anyone offer any advice?

I'm unsure how much I should be eating and drinking. I'm going to have decent breakfast (porridge + jam) and maybe a banana or something half way through? - dont want to be in the situation where 2/3 the way through I completly run out of energy. I also have one of those 4L bladder things for water (sits in the bag and tube comes out) so drinkings easy, only need ~2L tops?

Cycling back the next day might be fun...

Thanks for any help,
Jon

 

[snakehips]

If you take it steady you should have no problem , just don't go off too quickly. Eat a good breakfast before you go. I would take two or three energy gel sachets. If you start to flag take one. If you don't need them they will keep for another day.
And make it 62.18 miles because that is 100 km , it just sounds more impressive.

 

[marinyork]

Do a 60 mile run beforehand. I've done 5 since October and they seem to get easier and more enjoyable as time goes on. Take food with you. You can mess around upto about 30-40 miles without much food but beyond that and you'll probably bonk, perhaps very badly. So I'd try a 40 miler first even if you don't have the time to do a 60 miler. If the climbing is loaded in the early miles just relax, it might be a bit of pain the first hour or two warming up but it will pass .

Disclaimer. Many people on here and elsewhere seem to go from total newbie straight to 50+ mile charity rides within a couple of months so feel free to completely ignore what I've said.

 

[RedBike]

I'm going to have decent breakfast (porridge + jam) and maybe a banana or something half way through?

One banana doesn't sound like anywhere near enough for 6 hours riding to me. I would seriously think about scheduling in a stop somewhere for lunch and taking along some food like flapjack/energy bars. It's also important that you force yourself to keep eating a little bit often. As you become dehydrated and tired you will loose your appitite and you probably wont eat anywhere near as much as you should.

only need ~2L tops?

Probably not. Apparently you need a litre an hour, (although obviously this will depends on how hard you're working / how warm it is.) This has always struck me as a little bit on the high side but it's probably wise to arrange a stop halfway to refill those bottles.

 

[Randochap]

Have you ridden distance w/ a Camelback? Even 2 litres is going to weigh about 5lbs (incl. bladder). You'll need more than 2 litres.

1 banana wouldn't get me through a 1000m, 100km ride.

I'd plan on more than 6 hours if the longest ride you've done is 20mi.

 

[ianrauk]

Fruit bars and/or gel sachets, take a few of those, I also fill one of my pockets with dried fruit (raisins, cranberrys) and munch as I go along.

 

[jimboalee]

Ignore this completely, but one day, you might be here.

A 100 km Sunday Club run ( B run ).
The first half is done 'Fasted' ie Nowt. ( whatever was eaten on Saturday ).
The cafe stop at half distance consists of two cups of coffee, egg & beans on toast, a toasted teacake and a toffee muffin.

Ride back. Get home, clean and lube bike, shower, coffee and start cooking dinner.


And for those in the know,,,, polish dancing shoes

 

[asterix]

Don't chuck the empty sachets in the ditch beside the road.
(..but you knew that anyway)

 

[jay clock]

62.1372 miles actually. But relax and you'll get there.

Do eat plenty. Over that distance I would burn in excess of 3000 cals. I would stop for a nice pub lunch and feel you've deserved it.

 

[Tynan]

fairly newb here for long distance but I have done some, my LBS wouldn't let me have gels

bananas, Soreen cake and butter was brill, some jelly babies or choc raisins for emergencies

what I learned on the Dun Run (that is doubtless old hat for everyone else) was the massive restorative effect of a short rest and something to eat/drink, rather than soldiering on

you'll be fine fella, make sure the bike is set up right, chain oiled, tyres pumped up, repair kit just in case and away!

 

[rich p]

2 litres is plenty of liquid to carry (we have lots of shops if you run out!).
I wouldn't eat too much myself but if you have time, stop at a caff for beans on toast, plus carry a banana or chewy bar. I prefer a ham sandwich or the like to so-called specialist energy drinks. After all, it's not a race.

 

[yello]

(we have lots of shops if you run out!).

I don't! But, yes, generally speaking it's easy enough to stop for water and/or something to eat.

Personally, I like to carry food with me on longer rides, including gels and bars. It doesn't mean I'll use the gels but I have them just in case. I do prefer to stop and buy a sandwich or cake but that is not always possible as shops are few and far between here in rural France.... open ones more so!

As to Jon's specific questions, I wouldn't be carrying more than 2L of water on me as it's quite a weight. If I knew I could stop for regular refills of the bidon, I'd probably only take a 650ml bottle. Rich is right, it's not a race and a stop every hour for a refill will act as intermediate targets in the longer ride.

A breakfast of porridge sounds good. Can't argue with that. But you'll need more than one banana for the journey. I reckon, given you've not ridden that distance before, you should schedule a lunch stop somewhere.... and maybe afternoon tea as well, just to top up!

Bonne chance!

 

[jimboalee]

If you're doing this within the next month or so, it will prob' be pissing down with rain.
In the wet, the cold rain saps the energy out, so I would reccommend checking out the cafes on the route.
Have a look for a plastic Thermos, and load it with sugared strong, milky coffee ( or tea ).

Check which way the wind is blowing. There's some strong westerlies due, so if that's your direction, add 5% on for every 10 mph headwind.

Air temp might be down at about 8 C. I would be looking at 2500 kCals for a circular, but would only eat 1400 on the day. 1100 from the day before.
If the wind is against at 15 mph, tot cals could be 2700.
J Clock is taking out an insurance policy.

If it does rain, add on another 300 - 400 cals.
2 litres of water should cover the ride.

 

[yello]

and load it with sugared strong, milky coffee ( or tea ).

and, if it were a cold day, I'd be having to stop for a pee every 20 minutes!

Experience has taught me to stay away from tea and coffee (other than espresso, i.e. short and strong) on rides but I do recognise it's therapeutic properties for some. Pays ya money, takes ya choice!

The wind, cold and rain does take it's toll on the strength though. An ordinarily pleasant ride can feel like hell if it's into a wind. Wise words jimbo.

 

[Morrisette]

I reckon if you've never done over 20ish miles at once before you will be hungry on a 60 miler - my experience is the first time you do a new distance your body compensates for the 'unexpected' exercise by making you really starving - if you did it again the next week probably wouldn't have to eat so much (this is my observation, not based on any science or even facts, probably). If you take too much food you can always eat it later - if you haven't got enough then you could be in a bit of bother.

My first 60 mile ride (the London to Cambridge last year) I ate LOADS (for me):

Cheese and pickle rolls
Cola
Cereal bars
Nuts and dried fruit
3 bananas
Mars bar
and lots of water.

I hate porridge though so breakfast was toast and tea.