Help JayDog Ride A Century

[JayDog]

So I'm attempting my first century on August 13th (although there is a bail out route if I'm blown). I've got almost 900 miles on my legs this season and did about 370 miles in July.

I did a half century today (52.2 at about 17.9 mph). I'm over 40yo and have a bmi of 23. Any mental images, illegal supplements, pain killers, general knowledge would be appreciated!

JD

PS - if I don't do the century on 8/13 I will do it in the month of August, just on my own vs. an organized ride.

[pigperson]

Jay, what type of food and/or drink are you consuming during your rides? Also do you have any friends to help you train or share duties in a paceline? Also what is the terrain like where you will be riding...a lot of wind?

Very nice pace and time with the 52.2 miler.

I see that you ride about 120 a week. What type of mileage do you do for each ride? Do you have a heart rate monitor?

Did you read any of the article that I posted about the "First Century Ride"? It has some pretty useful tips in it too.

[JayDog]

Originally Posted by pigperson

Jay, what type of food and/or drink are you consuming during your rides? Also do you have any friends to help you train or share duties in a paceline? Also what is the terrain like where you will be riding...a lot of wind?

Very nice pace and time with the 52.2 miler.

I see that you ride about 120 a week. What type of mileage do you do for each ride? Do you have a heart rate monitor?

Did you read any of the article that I posted about the "First Century Ride"? It has some pretty useful tips in it too.

Okay, yesterday I had a huge bowl of oatmeal and a banana and about 20oz's of water one hour before the ride. I had two 24oz bottles with Powerade on the bike and a camelbak with about 50oz or so of water. Additionally I had a Cliff Bar and a packet of Gu... so not a lot of food.

As far as training buddies my wife rides with me (she's actually a much stronger rider than I am), but it's either just the two of us or solo. The terrain is relatively flat with a few rollers, and there's usually wind in the afternoon, but calm in the morning. I do have the ability to ride pretty good hills (4 mile pulls at between 5 to 6%), but have not mixed that into the training yet as I just want to get saddle time.

Because of my work week I can only get out for hour rides during the week and I have a 20.1 mile loop I do in about 1:07:00 or there abouts. If I'm in town, I'll get 4 rides in during the work week and then do between 35 and 40 miles on Saturday. When I'm out of town my training suffers a little, as it's usually three days on the road. When riding, I tend to shoot out of the gate and go harder than I should at the begining, and then slow down over the ride. Knowing this I tried holding back yesterday and was able to be a little stronger towards the end (I was on flats with a little cross breeze doing between 19.5 and 21mph 40 miles into the ride).

I guess where I need help is getting over the hump of 75 miles to 100 miles. That extra 25 scares me. I know it's been stated if you can make 75 the last 25 can be done, I also know I've had a track record of blowing up.

I'll take the time to read your post on doing the first century and see what I can take from there. Thanks for your interest in this PigPerson.

JD

[Old_Fart2]

I don't have a clue what to tell you other than to wish you luck! Let us know how it goes!

[pigperson]

Jay:

If you have access to a heart rate monitor that can be very, very helpful at keeping you in a zone that would allow you to train better and ride longer. If so, try riding from mile one through the last mile at around 80% of your max heart rate. Then write down how you felt after the ride (To compare later). You can also try to "tempo" train, sort of an extended interval. It can help you to get to the next level of cycling. One thing I see that you lack in your ride food/beverage consumption is protein. I use an energy drink that has 21g of carbs and 5g of protein. I have used other supplements but this one seems to work best for my body. It is not too thick either, very similar to a carb only sports drink. It's called "Accelerade". I actually use it before, during and after rides. But that's what works for me. You may need to differ your intake, but try using a sports drink that also gives you some protein. I also use Cytomax, Gatorade when riding 25-30 miles, but anything longer the Accelerade makes a big difference in my sustained output and also speeds my recovery. If you do try some new stuff, make sure you do it on small training rides, don't do it on the day of the event or worse yet, the event itself. Also if you can, check out the new(September) "Bicycling" magazine. It has a good article about riding in a century. Also try to start off slow then increase your speed during the ride, plus warm up properly.

[Old_Fart2]

I think it would be great if both you guys would start a training blog like Brock has done. I'd like to see how you're training.

Go here: http://www.extremefitness.com/blog/index.php and go to "menu", "start a new blog".

Then add a link to it in your signature.

[Brock Samson]

I know this is short notice so instead of focusing on a training program, here are some tips to consider before your ride in two weeks. Good luck Jaydog, be patient and do not set the tempo until you are within the last 1/4 of the ride. Sit in and use the group to shelter you from the wind...

also

-Maintain a cadence of 70 to 90 revolutions per minute

-Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time.

-Plan a 50- or 60-mile ride at least two weeks before the century

-Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep.

-Nutrition
As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet.

On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you're thirsty. Water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bagels, fruit or granola. Don’t try something new on the ride. You should eat things you know agree with you.

-Attitude
Ease into the ride pace. This isn’t a race, and if it’s your first century, the goal is to finish comfortably. Here are some more tips for an enjoyable ride:

-Change your position often. Mover you hand position, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long.

-Take short rest breaks off the bike. An organized century ride will offer regular water and food stops. Take advantage of this time to get off the bike and refill your water bottles, stretch, and use the restroom. Keep these stops to 10 minutes or less or you may risk getting stiff.

-Find a companion or two. The ride will go faster and feel easier with a friend or two. Also, skilled riders can take advantage of drafting and save some energy in the wind.

-ttitude is everything. If you have prepared yourself well, there isn’t much more to be done on ride day than sit back and enjoy the scenery (and maybe plan your next century).

[JayDog]

Originally Posted by Brock Samson

I know this is short notice so instead of focusing on a training program, here are some tips to consider before your ride in two weeks. Good luck Jaydog, be patient and do not set the tempo until you are within the last 1/4 of the ride. Sit in and use the group to shelter you from the wind...

also

-Maintain a cadence of 70 to 90 revolutions per minute

-Gradually increase your milage as you get closer to the century, increasing no more than 10% at a time.

-Plan a 50- or 60-mile ride at least two weeks before the century

-Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep.

-Nutrition
As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet.

On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you're thirsty. Water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bagels, fruit or granola. Don’t try something new on the ride. You should eat things you know agree with you.

-Attitude
Ease into the ride pace. This isn’t a race, and if it’s your first century, the goal is to finish comfortably. Here are some more tips for an enjoyable ride:

-Change your position often. Mover you hand position, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long.

-Take short rest breaks off the bike. An organized century ride will offer regular water and food stops. Take advantage of this time to get off the bike and refill your water bottles, stretch, and use the restroom. Keep these stops to 10 minutes or less or you may risk getting stiff.

-Find a companion or two. The ride will go faster and feel easier with a friend or two. Also, skilled riders can take advantage of drafting and save some energy in the wind.

-ttitude is everything. If you have prepared yourself well, there isn’t much more to be done on ride day than sit back and enjoy the scenery (and maybe plan your next century).

Thanks for this information, I've got a half century under my belt last Sunday, and I'm planning a Metric this Saturday. I appreciate the information regarding the time leading into the ride, I think that will help me achieve my best performance.

[Wangle_It]

Mooching around the forum and found this post, I haven't anything to offer JD in advice.

One thing I can give is my admiration in going for the Century in 2 weeks, the other is the best of wishes.

Cheers JD, all will go well.......Wangle_It..

[pigperson]

Great advice Brock

[wilber]

Good advice from pigperson and brock. I agree that Accellerade is a nice alternative to Gatorade. At first you might not like the taste as much, but you get used to it and I think it does work better.

Although I agree with brock that it's nice to get in with a group, you do have to be careful doing this. I remember doing a metric century once and my buddy and i hooked up with some Ironman-types he knew. Well, neither of us are anything approaching ironmen, and before we knew it we were doing about 28MPH in their paceline. Granted, it was fun while it lasted, but at about 15-20 miles into the ride, it wasn't the smartest choice we made all day.

My only other advice is to force yourself to go slow at first -- at least the first 25 miles. If you usually ride at 18MPH, make yourself go 15MPH. It will feel like you're not doing anything, and I guess that's the whole idea. Energy management is the name of the game on long rides. (That and fuel management, but pigperson and brock covered that pretty well).

Have fun!

[JayDog]

Originally Posted by pigperson

Jay:

If you have access to a heart rate monitor that can be very, very helpful at keeping you in a zone that would allow you to train better and ride longer. If so, try riding from mile one through the last mile at around 80% of your max heart rate. Then write down how you felt after the ride (To compare later). You can also try to "tempo" train, sort of an extended interval. It can help you to get to the next level of cycling. One thing I see that you lack in your ride food/beverage consumption is protein. I use an energy drink that has 21g of carbs and 5g of protein. I have used other supplements but this one seems to work best for my body. It is not too thick either, very similar to a carb only sports drink. It's called "Accelerade". I actually use it before, during and after rides. But that's what works for me. You may need to differ your intake, but try using a sports drink that also gives you some protein. I also use Cytomax, Gatorade when riding 25-30 miles, but anything longer the Accelerade makes a big difference in my sustained output and also speeds my recovery. If you do try some new stuff, make sure you do it on small training rides, don't do it on the day of the event or worse yet, the event itself. Also if you can, check out the new(September) "Bicycling" magazine. It has a good article about riding in a century. Also try to start off slow then increase your speed during the ride, plus warm up properly.

Okay, I'm on my to the store to get the Bicycling magazine. What are your thoughts about GU powder, I've used that in the past, it's just that Powerade and Gatorade powders are less expensive than some of the other specialty powders.

I've actually got a Performance here in town and I'll do some research on the liquid supplements and see what I come up with.

I truly appreciate your patience and input.

JD

[Brock Samson]

Originally Posted by wilber

Good advice from pigperson and brock. I agree that Accellerade is a nice alternative to Gatorade. At first you might not like the taste as much, but you get used to it and I think it does work better.

Although I agree with brock that it's nice to get in with a group, you do have to be careful doing this. I remember doing a metric century once and my buddy and i hooked up with some Ironman-types he knew. Well, neither of us are anything approaching ironmen, and before we knew it we were doing about 28MPH in their paceline. Granted, it was fun while it lasted, but at about 15-20 miles into the ride, it wasn't the smartest choice we made all day.

My only other advice is to force yourself to go slow at first -- at least the first 25 miles. If you usually ride at 18MPH, make yourself go 15MPH. It will feel like you're not doing anything, and I guess that's the whole idea. Energy management is the name of the game on long rides. (That and fuel management, but pigperson and brock covered that pretty well).

Have fun!

Great point. The most effective strategy for this type of event is to not slow down during the last 1/3rd of the ride and maintain a tempo you feel comfortable with...

Thanks for the post Wilber

[pigperson]

Originally Posted by JayDog

Okay, I'm on my to the store to get the Bicycling magazine. What are your thoughts about GU powder, I've used that in the past, it's just that Powerade and Gatorade powders are less expensive than some of the other specialty powders.

I've actually got a Performance here in town and I'll do some research on the liquid supplements and see what I come up with.

I truly appreciate your patience and input.

JD

Hi Jay;

Check this link out, it has a good comparison of a lot of sports drinks and what their nutritional profile is:

http://www.accelerade.com/pages/product_compare.html

I agree about the less expensive stuff for shorter rides <30 miles. If you do go to Performance Bikes, they have Accelerade on sale right now for 16.98/28 serving...that's just slightly above cost. They have a few other nutrition items too. I think I need to drive over to my local Performance for some refill also!

Perfromance Bikes:

http://www.performancebike.com/shop/...=422&WT.ac=422

On another note, I've recently discovered an item called "Elete". It is a pure electrolyte water add-in. it comes in small packs or bottles for easy transport. I would use this as a back-up should I run out of my other stuff. might be a good thing to keep in a jersey pocket, just in case. Here's a link to the product:

http://www.eletewater.com/index.html

And no matter what, just go out and have FUN!!!

[JayDog]

Originally Posted by pigperson

Hi Jay;

Check this link out, it has a good comparison of a lot of sports drinks and what their nutritional profile is:

http://www.accelerade.com/pages/product_compare.html

I agree about the less expensive stuff for shorter rides <30 miles. If you do go to Performance Bikes, they have Accelerade on sale right now for 16.98/28 serving...that's just slightly above cost. They have a few other nutrition items too. I think I need to drive over to my local Performance for some refill also!

Perfromance Bikes:

http://www.performancebike.com/shop/...=422&WT.ac=422

On another note, I've recently discovered an item called "Elete". It is a pure electrolyte water add-in. it comes in small packs or bottles for easy transport. I would use this as a back-up should I run out of my other stuff. might be a good thing to keep in a jersey pocket, just in case. Here's a link to the product:

http://www.eletewater.com/index.html

And no matter what, just go out and have FUN!!!

That's so funny, when I went onto Performances website and saw the double deal for Accelerade AND Endurox on sale I felt like I hit the jackpot! I'll try it out on a couple of short rides to see how it sits in the tummy.

Additionally, I'm kinda stoked about the Elete packets. I like the idea of having a back up in the jersey. I use to have a packet of Gu 2o but burned that up last year and never went out and got more (in the packet form).

Above all I will have fun. This is a covered bridge century and we'll be riding through five or six covered bridges over the course of the ride. I understand the ride is realatively flat with the hills coming in between miles 85 and 90. Soooo, this gives me extra incentive to not go out to fast.

JD

[axel01]

Originally Posted by JayDog

Any mental images ... would be appreciated!

I have nutin' else for you than greeting and "I'll shread you apart if you wouldn't finish it".

Keep on going, my friend!

[pigperson]

Originally Posted by JayDog

That's so funny, when I went onto Performances website and saw the double deal for Accelerade AND Endurox on sale I felt like I hit the jackpot! I'll try it out on a couple of short rides to see how it sits in the tummy.

Additionally, I'm kinda stoked about the Elete packets. I like the idea of having a back up in the jersey. I use to have a packet of Gu 2o but burned that up last year and never went out and got more (in the packet form).

Above all I will have fun. This is a covered bridge century and we'll be riding through five or six covered bridges over the course of the ride. I understand the ride is realatively flat with the hills coming in between miles 85 and 90. Soooo, this gives me extra incentive to not go out to fast.

JD

Sounds like a great ride. It's funny how the organizers of rides like this get to laugh at the expense of others by throwing the climbing in at the end. I did a 24 hour race and did not pre-ride the course. The course went right by the campground and our resting area (near what I thought was the end) only to go back out for another 3 miles and the hardest climbing sections of the race...I was hammered!

[griffo2]

Jay my man you are a getting through to me....i have to do this man thx for all the input people.....Those little legs are going to be going Jay?Ha.

[JayDog]

Originally Posted by griffo2

Jay my man you are a getting through to me....i have to do this man thx for all the input people.....Those little legs are going to be going Jay?Ha.

Griffo, these little legs are gonna be SPINNING BABY! Going in circles making my bike move!

I do have another side to me you know... it's not all about the glamour of beautiful women. Hey, I'm a 9.7 handicap golfer too, how's that for a mix... cycling and golf go together like peas & carrots! hahahahahaha!

[JayDog]

Okay... so here's an update. This last week in Portland was very hot (by my standards) and I chose to ride shorter rides afterwork than just be miserable the last few miles caked in salt from perspiration.

Today I got out an rode earlier to beat the heat and did a complete solo (unsupported) metric actually 62.48 miles in 3:35:43. Not bad, not great, and my legs were rubber at the end. From mile 25 to 35 I fought a head wind that was easily 10mph as this was an out-n-back ride I felt like I was coasting on the way back at 21.5 mph. I'm still concerned regarding the endurance of my legs, but this is a far cry from where I was in April. I figure I'll do a little flat 12 mile ride tomorrow, take a day off and do light loops of 20 miles leading to next weekend.

JD