Uh Oh, what have I got us in to!

dinsdale81

Help,

Some colleagues & I were chatting about cycling and how many miles we can do. Trying to seem macho, i suggested that msybe we should do the Norwich 100 mile ride. Surely, if we can do a 20 mile jaunt fairly easily, 100 miles would be a piece of cake. Stupidly, a group of 6 colleagues, including myself agreed to this idiotic idea and any of us realised what was happening the whole company knew so we can't now back out.

Does anyone have the faintest idea as to how to go about training for a century ride. The actual event is on Sunday the 7th June and we are all planning to start training on the 1st Feb which gives us 18 weeks by my reckoning. Any advice people yoy could give would possibly end up saving 6 lives coz none of us have a clue. I should add that we are all of reasonable fitness and do cycle often, just not a 100 miles.

Also, could anyone recommend a good set of padded shorts for this ride, I dread to think what the state of my arse will be after 100 miles and apparently my toosh is one of my defining features.

Cheers

Dale

Slow Downcp

Just ride more - increase weekly distances by a small amount (say 10%) and every 4th week drop the mileage down to help the body recover. By June 100 miles will be a breeze.

Padded shorts are a must - generally the more you pay, the better you get. I always buy Assos but at over £100 a pair, they're not cheap. I;ve heard good things about Giordana Tenax at half the price, but some cheaper shorts will be okay. Also recommend Assos chamois cream (or similar) to reduce chaffing. Just smear a generous dab on your short pad or backside where contact/chaffing may occur (or both).

Good luck.

El Gordo

+1 for just increasing your mileages. Building up to long rides in the past I've drawn a graph starting at a comfortable starting distance (in your case 20 miles) then 18 weeks along put a point at 100 miles. Draw a line between the two and this will give you a target each weekend. A bit anal perhaps but I like to know what to aim for.

Feltup

One of my mates did the Dunwich Dynamo with us last summer, this is 120 miles through the night he had only done London commutes and a couple of 30 mile rides before. The main thing was that he took it slow and kept putting fuel in the tank, flapjack, bananas etc. It would have been much faster and better if he had done some more training but it can be done with minimal training too.

100 miles over flat terrain is not that hard to do if you have some base fitness and take it easy. The main thing that will get you most likely is your backside and neck/shoulders because you will be in a stressful position for a long time if you are not going that fast.

Make sure your bike is set up right i.e. saddle the right height and your reach at a comfortable distance. Decent pedals and shoes, bib shorts and gel padded gloves will all make the contact points more comfortable.

Don't worry about it too much and you will be fine.

tarquin_foxglove

It would have been much faster and better if he had done some more training but it can be done with minimal training too.

+1

I did London to Brighton to London off the back of a 7 mile commute. I've had more fun in my life but it can be done.

So do your training & prepare all you can but don't pull out if you haven't had perfect run up to the event as you will get round.

greg66_tri_v2.0

Shorts - easy. These: http://www.evanscycles.com/products/pea ... s-ec002410

£50 might seem a lot, but by the end of the ride, you'd pay three times that to take them off a fat sweaty bloke. With your teeth.

Training. Not as hard as you'd think. Aim to be riding 50-60 miles easily by the middle of March. Find an out and back route - it's too easy to cut it short doing repetitive short laps. Aim for 80+ by the end of April. Try to do one 90+ ride - see below.

The biggest problems with a century are (a) muscle tissue simply gives up - I mean fatigue, rather than lack of fuel. Usually around the 80-90mile mark. Training is your friend.
(b) psychology. The last 20 miles is by far the hardest. It doesn't come at a good time. If you can ride to 80 miles and feel ok, you'll be better prepared. Plus if you can do a few training rides solo, you'll find the company makes it easier on the day.
(c) fuel. SOooooo important. I use two 750 bottles, one with water and one with an SIS electrolyte drink. Electrolytes are vital. If you sweat them out and you don't replace them, some of the cell metabolic processes just shut down. So not good. I take a small sealed sandwich baggie with enough SIS to make up a second bottle en route - find a newsagent on the way and buy some water and you're back to two full bottles.
And don't forget food. Clif bars are good stuff if you like them. I aim for a generous mouthful every 30 minutes, washed down with a mouthful from each bottle. If I feel hungry while I'm riding, I've left it too late, and a bonk is right around the corner.

Enjoy it. Despite what you might think, it will be fun, you'll feel immensely proud at the end, and you'll want to do another one.

girv73

Good thread, I'm in much the same position as the OP

<clicky> <printy>

graeme_s-2

Keep your daily commute going. You'll be surprised how far you can go off the back of a relatively small commute. I did a century in May 2007. I was doing a 5.5 mile each way commute at the time, and I did a handful of rides of increasing distance at the weekends in the run up to the century (something like a 50, then a fortnight later a 60, then a fortnight later a 70).

The main thing is to be comfortable on your bike for extended periods of time, and to make sure you're comfortable feeding and drinking on the go. You'll be amazed how long your body can work for as long as you keep putting food and fluid in.

Good luck, and enjoy yourself!

hondafanatic

Greg66 wrote:

£50 might seem a lot, but by the end of the ride, you'd pay three times that to take them off a fat sweaty bloke. With your teeth.

Off Topic:

:shock: :shock: :shock: Sorry, but that is soooo wrong it made feel a little sad and a little kitten probably died when I had that picture in my head...


David

il_principe

Greg66 wrote:

Shorts - easy. These: http://www.evanscycles.com/products/pea ... s-ec002410

£50 might seem a lot, but by the end of the ride, you'd pay three times that to take them off a fat sweaty bloke. With your teeth.

Training. Not as hard as you'd think. Aim to be riding 50-60 miles easily by the middle of March. Find an out and back route - it's too easy to cut it short doing repetitive short laps. Aim for 80+ by the end of April. Try to do one 90+ ride - see below.

The biggest problems with a century are (a) muscle tissue simply gives up - I mean fatigue, rather than lack of fuel. Usually around the 80-90mile mark. Training is your friend.
(b) psychology. The last 20 miles is by far the hardest. It doesn't come at a good time. If you can ride to 80 miles and feel ok, you'll be better prepared. Plus if you can do a few training rides solo, you'll find the company makes it easier on the day.
(c) fuel. SOooooo important. I use two 750 bottles, one with water and one with an SIS electrolyte drink. Electrolytes are vital. If you sweat them out and you don't replace them, some of the cell metabolic processes just shut down. So not good. I take a small sealed sandwich baggie with enough SIS to make up a second bottle en route - find a newsagent on the way and buy some water and you're back to two full bottles.
And don't forget food. Clif bars are good stuff if you like them. I aim for a generous mouthful every 30 minutes, washed down with a mouthful from each bottle. If I feel hungry while I'm riding, I've left it too late, and a bonk is right around the corner.

Enjoy it. Despite what you might think, it will be fun, you'll feel immensely proud at the end, and you'll want to do another one.

+1000000 - particularly with regards to " If I feel hungry while I'm riding, I've left it too late, and a bonk is right around the corner." You do not, repeat not want to bonk - it's a very unpleasant experience.

100 miles isn't actually that hard, train hard and learn what pace you can sustain - don't make the mistake of heading off at too fast a pace - you'll just end up suffering.

snakehips

I think you are right Dinsdale , 100 should be a piece of cake if you ride as regularly as you seem to. I would like the comfort of having done a couple of 50s beforehand though.

Snakehips Bikes

biondino

Quick question - if you do bonk, say 50 miles into a 100 mile ride, will you be able, with food/liquid/electrolyte intake and time, to be able to get back to your best during the ride? How long would you expect to wait - and should you keep riding (slowly) or get off the bike?

cjcp

biondino wrote:

Quick question - if you do bonk, say 50 miles into a 100 mile ride, will you be able, with food/liquid/electrolyte intake and time, to be able to get back to your best during the ride? How long would you expect to wait - and should you keep riding (slowly) or get off the bike?

I've run out of steam and I've bonked. There's a difference. With the former, you can carry on, just a lot slower. With the latter, I've actually be unstable on the bike, and completely unable to turn the pedals, in which case, get off and eat and drink, allowing yourself 30 mins to recover. Not sure about being back to your best because you wouldn't actually have been at your best before you bonked, but this should help you to ride, but I'd be very cautious about doing another 50 miles.

Bassjunkieuk

I got a pair of the Pearl Izumi shorts from Evans a while before my Capital to Coast ride last year and have to say they are incredibly comfortable!
I would love to try a pair of Assos cycle shorts but as I have a wife, who doesn't ride a bike and understand how un-comfortable saddle sore can be, persuading her that I want to spend £100 on a pair of shorts just ain't gonna happen anytime soon!
Still @ £40 the PI shorts have a generous padding area that was very comfortable for the time I spent in the saddle!

Interesting advice on here tho as I'm hoping to get a century ride completed at some point so will keep on eye on this thread :-)

il_principe

cjcp wrote:

biondino wrote:

Quick question - if you do bonk, say 50 miles into a 100 mile ride, will you be able, with food/liquid/electrolyte intake and time, to be able to get back to your best during the ride? How long would you expect to wait - and should you keep riding (slowly) or get off the bike?

I've run out of steam and I've bonked. There's a difference. With the former, you can carry on, just a lot slower. With the latter, I've actually be unstable on the bike, and completely unable to turn the pedals, in which case, get off and eat and drink, allowing yourself 30 mins to recover. Not sure about being back to your best because you wouldn't actually have been at your best before you bonked, but this should help you to ride, but I'd be very cautious about doing another 50 miles.

+1 a full on bonk is a humbling experience. I now carry more food than I think I'll need for all long rides.

unclemalc

Slow Downcp wrote:

Just ride more - increase weekly distances by a small amount (say 10%) and every 4th week drop the mileage down to help the body recover. By June 100 miles will be a breeze.

Padded shorts are a must - generally the more you pay, the better you get. I always buy Assos but at over £100 a pair, they're not cheap. I;ve heard good things about Giordana Tenax at half the price, but some cheaper shorts will be okay. Also recommend Assos chamois cream (or similar) to reduce chaffing. Just smear a generous dab on your short pad or backside where contact/chaffing may occur (or both).

Good luck.

Agreed to above BUT:
i) stop and renew the chammy cream at least once, if not twice, during the ride;
ii) beware your saddle - what is comfy over your normal ride may eventually feel like a lump of rough concrete over a tonner distance.
Mine was. :shock:

greg66_tri_v2.0

Ah - forgot about the chamois cream.

Just so you know, it *is* fantastic stuff.

But.

The Assos version has Deep Heat in it. Just enough for you to spot anyone who's applying it, having never done so before. It can lead to an uncomfortable fidget from foot to foot for a little while.

dinsdale81

Just wanted to say a quick thanks for all the advice.

The group sat down a couple of weeks ago and set out a training timetable. We figured that trying to get everyone together all the time to ride is going to be nigh on impossible, so, with that in mind we decided that it will be up to each individual to carry out as much training as he deems needed.

In the meantime, we have set up a number of dates (see below) where we as a group will get together and tackle a larger distance to assess how we are doing.

15th Feb - 20 miles
15th Mar - 40 miles
12th Apr - 60 miles
10th May - 80 miles
24th May - 75 miles
7th June - the 100 mile event

Does this training plan look ok?

Also, i'm a big fan of a good bonk now and again, but i'm presuming the 'bonking' that has been mentioned in this thread has a different meaning. Could someone please enlighten me as it isn't something i have come across before.

Cheers!

il_principe

http://en.wikipedia.org/wiki/Bonk_(condition)

http://www.bikeradar.com/fitness/article/beat-the-bonk-17082

Use your training rides to experiment with different energy foods. It is worth experimenting as some foods/gels may not agree with you (SiS + gel really does not agree with me and you don't want to find out 50 miles in!)

andrewjoseph

I've not done any 100 mile road rides (done one 120km dragon ride), but have done a few 50 and 100 km mtb enduros. it helps me a lot if I know i can do the full distance before the event.

As for the 'bonk', I've experienced it once, riding over snow covered moorland doing the Gap ride around the Brecon Beacons. i wanted to lay in the snow and die. if it were not for my mates i would still be there.

My wife has bonked a few times, she can't think how to get off the bike, doesn't want to eat or drink. it can be scary when you are out of contact with civilisation.

As others have said, you need to force yourself to eat and drink even when you don't want to.

hard exercise inhibits the hunger and thirst reflexes, so waiting until you actually feel thirsty or hungry means it's too late, it will take some time before any intake reaches the muscles.

Feltup

I bonked once right at the end of a ride literally 2 miles from home. The road was flat for the first mile and 3/4 with the last bit up a fairly steep hill to my house. I managed barely 8 mph on the flat and got off the bike to walk up the hill. It took me 45 minutes to walk the 1/4 mile and even then I didn't think I was going to make it. Don't bonk on a bike it is bad for your health I ate whatever was sweet and to hand when I got in doors and lay down for 20 minutes after which I felt fine as if nothing had happened.

p.s. I find dehydration is the quickest way to grinding to a halt.

CiB

dinsdale81 wrote:

In the meantime, we have set up a number of dates (see below) where we as a group will get together and tackle a larger distance to assess how we are doing.

15th Feb - 20 miles
15th Mar - 40 miles
12th Apr - 60 miles
10th May - 80 miles
24th May - 75 miles
7th June - the 100 mile event

Does this training plan look ok?

The jump from 20 to 40 miles is pretty easy really - once you can do 20 without issue 40 should be readily achievable, so perhaps you want to close up the month's gap from 20 to 40 down to 2 weeks, or less even, and be aiming for 50+ / 60 even by Mar 15th. Get the miles in early to prove that you can do it.

Littigator

A pocketful of jelly babies. Easy to grab a few every 15 minutes. Good quick carbs and easy to eat.

I thought I'd bonked before, but reading some of the descriptions above it's clear all I've done is run out of gas

+1 for never wanting to get into a situation on a long ride where I do.

also +1 with experimenting on your training rides what food works for you, it is quite different for everyone.

don_don

Greg66 wrote:

Ah - forgot about the chamois cream.

Just so you know, it *is* fantastic stuff.

But.

The Assos version has Deep Heat in it. Just enough for you to spot anyone who's applying it, having never done so before. It can lead to an uncomfortable fidget from foot to foot for a little while.

I still have a bit of an oh, oh, oh, oh, oh, aaaaaaaaaahhhhh moment every time I use the stuff!

Christophe3967

don_don wrote:

Greg66 wrote:

Ah - forgot about the chamois cream.

Just so you know, it *is* fantastic stuff.

But.

The Assos version has Deep Heat in it. Just enough for you to spot anyone who's applying it, having never done so before. It can lead to an uncomfortable fidget from foot to foot for a little while.

I still have a bit of an oh, oh, oh, oh, oh, aaaaaaaaaahhhhh moment every time I use the stuff!

Didn't know it had deep heat but can't say I've had anything other than pleasant experiences, which I put down to the witch hazel - and it does make a difference on a longish ride.

Agree with the comments on shorts. I have used Pearl Izumi, Assos, and Endura all of which are comfortable although I found my P I shorts eventually started smelling, despite being washed after every ride, something none of my others have done. So although they have some wear left in them I can't use them now as I would be very unpopular at work... And aside from the Assos ones they are the most expensive pair I've owned. Might be worth finding something you like and then buying a few pairs before they change the design.