first 50miler coming on Saturday

Dazza @>@'

Hi, having been riding for a year and on Saturday I'm upping the mileage the most I've done is 40mile once. I average 20-30miles and get out 2-3 times a week at about 14-15mph ave.
I intend to go 50+ miles this Saturday. With a few days to go is there any advice re diet nutrition and should I ride the day before?

diamonddog

IME just eat normally and take enough to drink with a bit of something to eat for on the ride, TBH I doubt you would need it but better safe than sorry.
You have already done a 40 so the 50+ should be no problem. Good luck with the ride and enjoy it.

PerformingMonkey

Good luck. Where are you riding? Is it an organised ride?

If you have to ride the day before e.g. to commute, just take it easy. Sometimes a little stretch of the legs before a long ride will help.

In regards to nutrition, maybe have something with a good balance of carbs and protein (lasagne, pasta bake or similar). The morning of the race is equally important, maybe have some porridge with a banana. Both the night before and in the morning try not to over eat though, as you will feel a bit sluggish (and probably constipated) on the day!

Davdandy

If you do 20/30 miles and do it three times in the week then you are ready.

In my opinion you do not need to do anything differently to what you have already done.I am like you,in my first year of cycling and find that the miles comes quite easy after a while.Don`t worry about the foods,50 miles flies by and you wont even notice.Maybe take a snack bar or something but i doubt you will use it.And fill up your bottle.

Don`t worry about it mate,you are ready and just go for it.Good luck.

trekvet

I often do 50miles and I take 2x500ml (750 hot weather) energy drink, pee going out, 25miles-ish white coffee at garden centre lock up bike, girl refills empty bottles, get free coffee card stamped, add 2xenergy powders, pee on way home, arrive home with 2xempty bottles, have glass o milk, etc., simples. Don't stand for long up hills, ignore young dudes sweeping passed - they are prob on a 10. Works for me.

Dazza @>@'

Cheers Folks, I think its all about mile stones I am aiming for sporive(s) next year100milers although the old body well crocked ex squaddie might have something to say about it. I have incorporated a hill or two starting Basingstoke Rail Station out passed Odiham towards Alton and back.

ut_och_cykla

My own rule of thumb is that your normal weekly mileage should be doable as a total one off given sufficient rest beforehand and correct nutrition/liquids during the event. So 50 should be no problem if you doing 90 a week already... BUT take the first bit (first quarter?) very easy - almost stupid easy compared to how you usually ride your 30 miles. It's all to easy to get into the 'just doing 30' mode and feel burnt out when you've got half way....good luck!

term1te

I don't think I drink enough. I have a 90km route which I take with one 500ml bottle of energy drink and a banana. I wouldn't worry about pasta packing or carb loading for 50 miles, but I would have a good breakfast beforehand with a big cup of tea. I'd also take some cash with me for a bottle of coke from a garage in an emergency. Don't head off too fast, but try and keep an even pace, without stopping to often, and enjoy the ride/view.That extra helping of dinner or cake when you get home will taste especially good after 50 miles. Next stop 100km, before the imperial ton next spring?

Dazza @>@'

Term1te wrote:

That extra helping of dinner or cake when you get home will taste especially good after 50 miles. Next stop 100km, before the imperial ton next spring?

MMM I think I'll get the missus to get a cake while I'm out, otherwise I'll eat it before. I'm looking to do 100k before the winter sets in (so within the next month or two). I will look to do the ride with an experienced rider tho. Well someone who can go as slow as 14mph ave :?

supermurph09

Personally unless you are going into the middle of the desert or 20 miles from civilisation I wouldnt bother filling up both bottles. Why carry the weight? Plan your route properly, look where the shops, garages, pubs are along your route and fill up there. Just ensure you have a couple of gels for emergencies.

buzzwold

Know what you're going through. You'll be amazed at how far you will go and how good you'll feel about yourself. Did my first 50 18 months ago. First 100 (albeit 100 miles Saturday, 94 miles Sunday) in May.
Recommend at the speeds your planning to travel at
Fill both bottles. One with water and one with an electrolytic sports drink (the latter will help against/derisk getting the cramp). 4 or 5 mini Soreen bars and maybe 1 sports gel, unless you plan on stopping at shops on the way (then question of what to do with bike whilst in shop). Most of us under fuel and don't take enough liquid on because we don't think we're pro enough. You will fade if you don't fuel. Unless you're racing the weight penalty of the extra bottle is not worth worrying about.
Nothing special required night before in terms of food but thoroughly recommend NOT eating a mega curry. Porridge always good for breakfast. But banana on toast is good as well.
Don't make 50 too much of a big thing. It's a great milestone to do but as you've already done 40 think of it in terms of riding the extra 40 odd minutes rather than the distance.
Good luck. Sense of achievement will be enormous.

junglist_matty

IMO "energy drinks" i.e. powders/tablets won't rehydrate you better than water, and unless you're planning on going hammer and tong all ride, sweating bucket loads, there's no need for these "energy drinks". Water is the best form of hydration, and it tastes a whole lot better than those horrible powders.

BTW, you'll have no trouble to ride 50; it's really not difficult unless you're an unfit blob.

slowbike

junglist_matty wrote:

IMO "energy drinks" i.e. powders/tablets won't rehydrate you better than water, and unless you're planning on going hammer and tong all ride, sweating bucket loads, there's no need for these "energy drinks". Water is the best form of hydration, and it tastes a whole lot better than those horrible powders.

BTW, you'll have no trouble to ride 50; it's really not difficult unless you're an unfit blob.

Hmm - if you are sweating buckets then you do need to replace the salts etc that are lost - just water won't do that. You can get "hydro" tabs with zero cals that'll help - I'll often have a bottle of that when I've got back from a hard ride. If you're going to drink more than 2 750ml bottles then perhaps you should consider a hydro drink.

On the subject of how many bottles - two filled 750ml bottles, you're not racing, you can ride somewhere nice rather than via a shop, don't need to worry about where to put the bike whilst you're buying replacement drink and don't take the time penalty of shopping either (although it's not a race, it's nice to do it in a reasonable time!)

50 miles having done 40 can be easy - so long as it wasn't a flat 40 and hilly 50 ... as others have said - take your time to start with.

Dazza @>@'

Cheers for all your advice, I went out this morning and achieved: 50.4mi, climbed 3,012ft It took 3:33hrs. Not that I'm really bothered but I managed to keep my average speed to 14.3mph.
I planned the route on Bikehike & uploaded it onto my Garmin 800 it looked a good route. Although how it managed to try and take me through fields(of gold) I have no idea do I look like STING?
I had a slice of toast, porridge and banana. I filled 1 x 750ml bottle with water and the other with two bottles of Lucozade lite.
I tried to keep it slow as suggested but I found a mountain biker hiding behind me after 4 miles so I increased my pace for about 1/2 a mile and got rid of him. about 9 miles in I stopped at a gate to a field of corn! Turn around find another way round. Via a main road and hill or two. Once I found my route I'd saved 8 miles bollocks I thought now I'll have to add it on later. It took about 20mi to settle into a rhythm but after a number of climbs I was knackered. Before I settled in I got passed by BIANCHI man on an incline this served to further tire me. I looked behind me to see another rider slowly gaining. Err no way I says and that's when I got my second breath. Although the hills were hard work I enjoyed the ride.

diamonddog

Well done, it wasn't that bad was it and no special prep or magic potions.

Dazza @>@'

diamonddog wrote:

Well done, it wasn't that bad was it and no special prep or magic potions.

It was frustrating at the beginning and took ages to warm up. But I did enjoy it. I should make it pay off tho by doing another soon

OverTheHillAt21

Well done on the effort today. By chance I also did my first 50 today too, 56 miles around Argyllshire including one category 3 hill (another first for me) and a couple of cat 4s too. Bowl of cereal before I left then one small banana and one water bottle during. Must get the second bottle cage fitted for next time.

Do you have another target, or just consolidate at 50s for now? I was out for almost 4h and not sure if I want to be out much longer than that.

Dazza @>@'

OverTheHillAt21 wrote:

Well done on the effort today. By chance I also did my first 50 today too, 56 miles around Argyllshire including one category 3 hill (another first for me) and a couple of cat 4s too. Bowl of cereal before I left then one small banana and one water bottle during. Must get the second bottle cage fitted for next time.

Do you have another target, or just consolidate at 50s for now? I was out for almost 4h and not sure if I want to be out much longer than that.

Well done on your ride, I'll consolidate. there were a few hills that got me panting and jeering myself but I did enjoy it. My left thigh muscle is tight but ok

http://www.strava.com/activities/87010509/

OverTheHillAt21

Dazza @>@' wrote:

OverTheHillAt21 wrote:

Well done on the effort today. By chance I also did my first 50 today too, 56 miles around Argyllshire including one category 3 hill (another first for me) and a couple of cat 4s too. Bowl of cereal before I left then one small banana and one water bottle during. Must get the second bottle cage fitted for next time.

Do you have another target, or just consolidate at 50s for now? I was out for almost 4h and not sure if I want to be out much longer than that.

Well done on your ride, I'll consolidate. there were a few hills that got me panting and jeering myself but I did enjoy it. My left thigh muscle is tight but ok

http://www.strava.com/activities/87010509/

Funny, our ride stats are almost identical!

http://www.strava.com/activities/86995001

diamonddog

Dazza @>@' wrote:

diamonddog wrote:

Well done, it wasn't that bad was it and no special prep or magic potions.

It was frustrating at the beginning and took ages to warm up. But I did enjoy it. I should make it pay off tho by doing another soon

I always do a bit of a warm up before so that I can get into a good rhythm straight away if I am looking to set times etc otherwise I just set off and warm up as I ride but whatever works for you do it.

Davdandy

Well done to you both,it is a great feeling isn't it?

OverTheHillAt21

Davdandy wrote:

Well done to you both,it is a great feeling isn't it?

Except for a ginormous saddle sore, yes!!

apreading

Well done both! I did my first 50 in Spring last year - thought the last 5 miles were such hard work. It was part of my training building up to a Charity ride from Bournemouth to Brighton which was 70 miles a day for 2 days. After that, 50 didnt seem to hard anymore.

Did my first 100K in February this year on an Audax and my first 100 miles in August. Not sure that I am worried about ever doing 100 miles again, but soo pleased to tick it off as a goal achieved!

Do you have a new target to go for?

Dazza @>@'

I only got into this last year when my consultant told me to stop doing impact sports to save aggravating my various injuries. Ironically it was at the build up to the olympics. So cycling was massive on tv. My goal was just to keep fit with a cheap bike (£249.99). But it soon grew and the miles mounted up, last month I bought a new £1200 bike which is so much more comfortable and lighter.
My goals now is to be fit for a couple of sportives next year ending in a 100miler. But it depends on how my injuries bare up. They maybe my only limitation 50m miles and my injuries were letting me know they were still there. If I can keep doing 50's then they may get used to it as the body is resilient.

term1te

Well done, I hope you enjoyed the extra slice of cake when you got back.

Dazza @>@'

Term1te wrote:

Well done, I hope you enjoyed the extra slice of cake when you got back.

Oh yes, I asked the missus to get a cake only if I completed the ride. She got me a Lemon Drizzle. Don't mind if I do have it all, this morning there is only about a third left. :P

Davdandy

Not a cake fan and haven't eaten one in fifteen years or more but what is a lemon drizzle?

Dazza @>@'

Davdandy wrote:

Not a cake fan and haven't eaten one in fifteen years or more but what is a lemon drizzle?

Well its very nice, if made correctly its moist with lemon mmmm

For the cake

4 oz softened butter (make sure it's really soft)
6 oz self-raising flour
1 tablespoon baking powder
6 oz superfine sugar
2 large eggs
6 tablespoons milk
1 large lemon (unwaxed, finely grated rind of)

For the icing

1 large lemon (juice of)
4 oz superfine sugar

buzzwold

junglist_matty wrote:

IMO "energy drinks" i.e. powders/tablets won't rehydrate you better than water, and unless you're planning on going hammer and tong all ride, sweating bucket loads, there's no need for these "energy drinks". Water is the best form of hydration, and it tastes a whole lot better than those horrible powders.

BTW, you'll have no trouble to ride 50; it's really not difficult unless you're an unfit blob.

I agree on the rehydration point. Water is best, BUT it's the salts you need to replenish as well. You lose fluids from your body whether your sweating or not and with fluids you lose salts. I know, I've done it and you can cramp which in turn can lead to not only a lot of swearing but also achilles damage.