100 miler preparation...

samartin26

I've signed up for a 100 miler at the end of August, and was wondering if the following sounds like a good plan?

If I can do 40 miles by the end of April, 50 miles by May, 60 by June and 80 end of July. And just hope for the final 20 miles

Not hugely scientific I admit...but as a basic gameplan, what do you all think??

And what kinda time would a rank amateur be expected to cover that distance in? I'm guessing that 8 hours is probably where I'm aiming...but I'm working that out on a 25mile trip taking about 2 hours on a MTB with knobblies.

I've just bought a Specialized Secteur for the 100 miler, so the MTB is relegated to trips along the canal path!!

Mike67

If you can do 80 by end of July then you can do 100 in August...the adrenalin of the event will take you over the last bit.

I did a 110 last year having only managed a max. 70 odd mile training run. Suffered a bit after 80 miles on the day but stopped for food and a quick rest and finished it OK in just over 7 hours.

As for time, my course was fairly flat(ish) with more rolling hills than steep climbs. The time you can expect to do will depend on where it is, how many climbs you have, and how good you are at getting up them

Whereabouts is it?

briantrumpet

samartin26 wrote:

I've signed up for a 100 miler at the end of August, and was wondering if the following sounds like a good plan?

If I can do 40 miles by the end of April, 50 miles by May, 60 by June and 80 end of July. And just hope for the final 20 miles

Should be fine. I only got into half-serious road riding August last year (starting by riding my commuting bike the 45 miles across Dartmoor to some friends), then soon got into 50, 60, 70-mile solo rides. Thanks to the advice of forumites on BikeRadar I signed up to do the Tour Ride in Somerset & Devon last September, and completed the 107 miles (with 10,000ft of climbing) in a shade under eight hours. But prior to that the longest ride had been around 70 miles. The company of other riders will help you round.

Just take it easy and enjoy the ride - don't think about how fast you're going - better to finish than to push too hard early on and struggle later.

samartin26

Thanks for the feedback guys...The route is between Bath and London..so hilly to begin with but settles down after 30-40 miles...or so everyone says!!

I should get out in the saddle...rather than watch Paris-Roubaix...watching the pros isn't gonna get be any fitter

Berk Bonebonce

70/80 miles by yourself might translate to about 100 miles in a group.

Monty Dog

As well as miles on the road, you need to make sure you get into the habit of drinking and eating regularly - you're more likely to suffer a horrible last 20 miles for this reason than failing to having ridden the distance - once you get beyond 2-3 hours, your body is burning the fuel that you consume.

Paul32uk

Monty Dog is spot on there!

I failed miserably at this yesterday on my first century of this year. I didn't take enough malt loaf with me and at exactly the point where Monty said the speed started dropping off. Being the idiot I am I thought I could make it back home. Wrong!!! got within about 7miles and I was almost vommiting

Luckily I had my emergency jelly bean ration in the saddle bag! Scoffed loads of those and you can instantly feel the energy flowing back into the body. Lesson learnt. I should have eaten a lot sooner.

Your plan sounds good but if you can get out to cycle three times a week you could prob half the time it takes to get to 100miles. I started my long rides at 40miles and added 10miles to them each weekend. I did two 30mile rides in the week as well. You have plenty of time though so you'll have no problems.

Phil_D

Is there a rule of thumb for eating/drinking?

drkawaszelong

is that the action 100 bike ride?
i did that last year, and it is relatively flat, the only real climbs are the one out of Bath and one out of Marlborough,
eat and drink often, and make sure you are on the correct riding position!!!!!!! if not, you'll suffer big time!


other than that, it is a really good ride, there's a postman who does it on his "postman bike" with 3 gears, a basket, a teddy bear and a HUGE flag. it's mint!

oh and cycle in a group!

Paul32uk

No it was just me on my own out for a ride. Leaving from Woolston I just headed out into the Forest. Played in the north half first, Bramshaw, Godshill, Blissford hill etc then enjoyed the last 50 miles with the southern undulatiing roads of the forest. Hate having the itchen bridge at the end of a long ride!

I think it was only 1200 metres or so of ascent so sod all. My 72 mile route out in meon valley has way more! but yesterday I just wanted to get a 100miler in and wasn't fussed about tackling the hills.

Monty Dog

In terms of drinking / eating, for every hour of riding you'll need 0.5 - 1 litre of fluid plus 1g of carbs for every kilo of bodyweight. Obviously, energy drinks can provide some of the energy needs but you're likely to need to supplement this using energy bars, gels, bananas or dried fruit for example. Avoid chocolate and sweets as these can create a glycemic kick which can make you feel worse after the initial high. The only way to find out what works for you is experimentation. Generally, drink and eat regularly starting 30 mins into the ride as it takes time for you digestion to turn it into 'fuel' - it also means you keep burning the fuel in the 'tank' rather than your body reserves which is when you get the 'bonk when these run-out.

DCowling

I have been trying to work my way upto my first 100,
having managed two number 40's last wekend , I went out yesterday with a view to do a 50, and once I got into t was all set for my firts 100k but have to say by the time I got to 50 I had just enough to make the 6 mile home as I started out too fast ( firts 36 in 2hrs 10min) which is very quick for me as until then I have been in the mid 15's.
But I did achieve my 50 goal and to make it better the nuun's worked a treat, no cramps ! as well as the bananas
Good luck, I am going to have a few days off now and aim for a 62 this weekend

Blacktemplar

Did my first century on Friday (105 actually ), having just come marginally short on Tuesday (97). Felt like crap on Tuesday 'cos I didn't fuel often enough, but lesson learnt and Friday was great. Ended up sprinting at 25mph for a big chunk of the last 20 miles

Squillinossett

It did my first 100 miler in 2009, when I started cycling. I started in about May, did this in sept.

Its much easier than you think, alot of the battle in mental, and making sure you keep well fed & hydrated.

Try to get with a half decent group they go at a pace you will be able to sustain, and go for it.

like you I aimed to do 80 miles on my own a month before I did the 100, and I found 100 miles in a group much, much easier than 80 on my own.

p.s dont forget to enjoy it!

rando

Completed my first ever 100 mile ride yesterday (105 actually). My previous longest ride was 62 miles and in the 6 weeks before the event did various 50-60 miles each weekend with gym work Monday-Friday which included spinning classes.
Yesterdays ride was an organised ride for charity with feed stations at 25,45,60 & 90 miles.
These i found were ideal times to refuel along with taking regular sips from my 2 water bottles which had water and High5 Zero tablet in.
My worst point on the ride was between 70-90 miles but alot of this was in my head as it was unknown territory having never been further than 62. Once I got to the last feed station at 90 then I found some new energy and managed the last 15 miles without too much pain!
My total time was just under 7 hours so not particularly fast but my aim was to purely make the distance.

squigs

Did my latest challenge this weekend gone.
98 miles on saturday
103 on sunday from Cornwall to Berkshire.
Before this weekend the most I had done is 81 miles which was a year ago.
I didnt start riding until 18 months ago when I was 16 stone, now 14.

On Saturday I had 2 croissants, 2 T cakes, 2 black coffee, 2 Alpen bars.
Took 4 cereal bars, 1lt of juice.
Stopped 3 times in local pubs for a pint of coke and a pint of water.

Second day
In the hotel I stayed in
1 bowl crunchy nut cornflakes, 1 croissant, 1 muffin, 4 slices toast, 1 full english

Knees were very sore after the first 20 miles and for the next 60 miles.
stopped 4 times for coke and water again.

The second day was alot easier than the first.
very pleased though, over 200 miles in 2 days.

samartin26

Nice work squigs and rando ^^

Really inspiring stories, and I might try to do the commute to work thing...no shower at work, but I hope not to work up too much of a sweat!!

Getting miles into my legs appears to be key...and 8 miles to work appears to be easy miles I'm currently missing out on!

vorsprung

Monty Dog wrote:

In terms of drinking / eating, for every hour of riding you'll need 0.5 - 1 litre of fluid plus 1g of carbs for every kilo of bodyweight.

That's a tad excessive.

I'd halve that recommendation. 1 litre an hour if it is 30 degrees in the shade, less than half a litre an hour normally. 1g/Kg if you are climbing Mont Ventoux or crossing Dartmoor, half that normally.

sampras38

Phil_D wrote:

Is there a rule of thumb for eating/drinking?

On my 100+ sportives I tend to start eating about 45 mins in, and then eat something small every 15 mins or so. I'll take on about 300 calories per hour and this is split up into small chunks such as fig rolls etc. Or an energy bar split into small pieces.

I start the event well hydrated and usually start drinking about 15-20 mins in, and i'll consume 1 bottle or so per hour, depending on how hot it is etc.

The key is little and often and don't wait until you are thirsty or hungry as it'll be too late by then.

This is even more important if the aim is to get round as quick as possible, as the quicker you go the more carbs you will need to take on. How much is different from person to person and it can come down to individual fitness and bodysize.

This tends to get me gold times in most of my events and I usually still feel pretty strong around the 80 mile mark.

scoob49

Sorry to throw this question in but is there a set time you have to wait after training before you eat a meal. I only ask because after comin in tonight I was lucky enough to have my food ready & sat their in my bin shorts.

kayakerchris

In terms of proteins replenishment then the experts seem to advise getting it in within 30 minutes of the ride finishing. The carbs are probably less important as the fat burning will supply general energy quite happily.

Chris

sampras38

scoob49 wrote:

Sorry to throw this question in but is there a set time you have to wait after training before you eat a meal. I only ask because after comin in tonight I was lucky enough to have my food ready & sat their in my bin shorts.

You're body is usally most responsive, or shall I say receptive, to nutrients in the first 20-30 mins after a ride. For anything over say 2 hours, I tend to take on a recovery drink within the first 20 mins, and then a proper meal after about an hour or so. The recovery drink can be bought, such as Rego, or I'll sometimes just have a glass of skimmed milk and a banana. The body will take on the recovery drink and immediately start the healing process.

Dmak

scoob49 wrote:

Sorry to throw this question in but is there a set time you have to wait after training before you eat a meal. I only ask because after comin in tonight I was lucky enough to have my food ready & sat their in my bin shorts.

No, the sooner the better. Sometimes it can be hard to get food down you after a hefty ride so all is good.

vorsprung

Some people think that there is a "glycogen window" of 15 to 30 minutes after finishing hard exercise where the muscles will recharge the "glycogen" stuff in the muscle much more efficiently. Glycogen is made in the liver from carbohydrates.

I am not an expert but as far as I understand it Glycogen *is* the way that carbohydrates are pretty much used in the body

Because the muscles are so receptive in this period there are a number of products on the market that combine protein and carbohydrates. The idea is that the protein gets a free ride straight into the muscles to help repair them during the glycogen window. Some products like All Sports International "Amino Load" have the amino acids that the proteins break down to during digestion to further aid this process.

Some experts these days apparently don't believe in the glycogen window in the sense that it has a critical timing. There is a PoV that there is a slightly greater uptake of glycogen in the 15 minute post exercise period, but really it doesn't matter as the body will take up stuff in the hours afterwards just as well

scoob49

Thanks for your comments all! It was only a small ride last night but I feel a lot better today with eating so quickly on my return! Don't know if the other half will appreciate having food ready for me after every trip out on my bike though!!
Worth an ask though!
Cheers