My 2 cents worth: I eat most every morning what I eat before any organized ride, Coffee, Peanut Butter and a Banana. I wear sunglasses for avoiding the sun, but also to keep bugs and dust particles from entering into my precious eye balls. I also wear gloves to both protect my palms in case of a fall and to wipe off snot (sorry but it's the truth). If it's an important ride (Hotter than Hell 100/RAGBRAI) I put new tires/tubes on the bike. My body is most unusual in that it can go long without the need for water. I work hard at forcing myself to take a bit of water every 15 minutes and a swallow of pure honey every hour. I stop only to replenish my water. Since my preparation is pretty good, there is no need to stop and smell the roses. I rarely have to pee since I don't overdo the liquids prior to the ride. I ride at a comfortable pace at the beginning of the ride and pick it up from the middle on. Rarely do I get passed from the 75 mile point onward. After the ride and shower, I find a nice steakhouse and treat myself to a nice piece of meat with the trimmings. Normally no liquor. The day after the century, I do a nice and easy stretch ride (45 min to 1 hr). My training for the centuries is pretty basic and it starts in January. I alternate between speed intervals and hill repeats once weekly followed by a long ride (50-90 miles). Following week easy rides with a 20-minute hilly all-out time trial. 3rd week back to speed and hill work. I try to ride 7 days a week. My weekly miles logged varies between 175 and 350 miles.
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Pounds lost: 17.0
Fitness Minutes: (85,209) Posts: 395 1/25/12 1:08 P
The article is very basic. However, through my readings here are some more tips:
1. Drink 1-2 bottles of fluids (1 energy drink of choice the other water) between each rest stop. 2. Pack food in your rear pockets and nibble between rest stops. Don't just eat at the rest stops and go (bloating feeling) Re-fill bottles 3. Only stay at the rest stops for 10 mins and hit the road. Don't allow the muscles to cool to cause cramping. 4. Find out wether the course is flat or hilly and change out your cassette and/or chain ring accordingly. 5. Ride at your own pace and not someone else's 6. Ride with a buddy at your level because the socialization will make the miles go by fast. 7. If there is a group going at your pace and they are riding a pace line ask permission to join th epace line and take your turn in the pull. 8. As far as the training, what he said is right. Once you prove you can do 100 miles your following training long rides can be between 70-80 miles in length. 9. Use the training rides to see what energy drinks work for you (find out from the sponsor of the century what they will be providing) this way you can experiment to see if you can drink at full strength or if you have to water it down. Practice what type of foods you will be able to eat and swallow and keep you from bonking. 10. KNOW HOW TO FIX YOUR OWN FLAT TIRE!!! Bring 2 extra tubes, tools and air pump. 11. If it is sunny out wear sunglasses to cut down on the glare to keep you from getting too fatigued. 12. Chocolate milk afterwards is what I found to be the best recovery drink for me to keep me from cramping at night the same day or the drive home. 13. Still drink plenty of fluids afterwards to flush your system .... the urine should be clear to a very very light yellow.
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