Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - My first century....read all the posts and now have ?? Please advise.

I'm signed up for the Tour de Palms (Feb 10) and I have been working towards that goal but have some concerns.

...sorry this is gonna be long post :-(

I read Machka's great article about centuries (thank you Machka!) and other great articles I've found but still have some questions

Q1: Roadbike or Hybrid? (saddle to handlebar distance)
It occured to me that my road bike (just got it) is set up with saddle 6 inches HIGHER than handlebars.....do people ride something like this for 100 miles? (I did 30 miles today, 20 miles yesterday, because I just got the bike on Friday) so far I've experienced some cramping above my knees....I'm not used to this position yet....should I be switching back to my old ride? (pics below)
...I'm fit well on the Bianchi but, so lowering saddle or raising handlebars isn't really an option...


Q2: Don't have many long distance rides under my belt lately....
I've been riding 12 miles every other weekday now since Oct. I haven't been able to log long rides until recently, and this is the first week where I topped 100 total miles/week.....

Q3: Muscle cramps....what am I gonna do about em
At the end of my 30 miles today, I climed all the way up to my house. Just as I reached the top, both legs cramped right above the knee...I thought I was gonna collapse (scared me bigtime)
On days I don't ride I uses a Yoga/resistance band DVD to strenghthen and get flexible...

Q4: Calories....according to the calorie calculator http://www.healthstatus.com I burn about 400-1000 calories per hour depending on speed.....so lets take an average 700 calories per hour. Estimating its gonna take about 7-10 hours to complete, that comes to about 5000-7000 calories expended. How can anyone intake so much energy? (how much should I aim to consume?)

Q5: Gearwise....do I need raingear, mirror, regular glasses, how many tubes and CO2....?
(the TDPS is a SAG supported ride (stops every 20 miles or so with food and mechanical support)
I'm planing on wearing/carrying:
Knee and arm warmers (in addition to jersey, baselayer)
Cell phone
1 or 2 tubes, patch kit, 2 or 3 CO2 inflators, 3 tire levers, simple multi tool
emergency contact, bit of cash, cleat covers, LED tail light
2 bottles (water and gatorade)
A couple packs of Cliff Shot Blocks and graham cookies...should I be packing more food?
Not planning on taking my regular (non tint) glasses because I should be done by darkness (starts 7am)
Not planning on taking the mirror
First aid kit?? (I'm thining of taking muscle cream like bengay, Cahmois Buttr, bandages)
Some zip ties and a roll of tape (maybe)
WHAT AM I FORGETTING??
...I plan on fitting everything in small wedge pack and jersey pockets...(no big packs)

On the upside, I used to do alot of touring (few days, camping riding etc) back in my teens so mentally I feel like I can grunt it out....I'm 33 now and have increased my fitness level significantly over the last 4 months (weight 242 lbs -->210 lbs...yeah I am a clyde)...but worried about physical issues/problems/injuries...


Roadbike (note saddle/handlebar height...feels comfortable and NO big pain on the rear/wrist/back after 50 miles) weighs about 19 lbs.....I wanna ride this one ofcourse unless I;m convinced otherwise
http://i32.photobucket.com/albums/d25/downandloaded/PICT0596.jpg

My old Hybrd (had it since 01) it weighs about 30+lbs, gearing pretty tall for MTB...totally capable ofcourse but ....bianchi calls...

http://i32.photobucket.com/albums/d25/downandloaded/PICT0022.jpg

Thank you for bearing with my post!

:o

1) If you want to use the road bicycle, you might have to raise the handlebars. Unless you are planning to race, you probably want them higher than that anyway.

2) You'll likely be uncomfortable on the century with so little mileage.

3) Drink lots ... make sure you are drinking one 750 ml bottle every 1 to 1.5 hours.

4) Eat 250-300 calories per hour. Yes, you'll be in a deficit, but that's OK because your body has 2000 calories in storage, provided you've eaten decent meals in the week before.

5) Check the Packing List on my site. You won't need all of that, but it might give you an idea what you might be missing.

1) If you want to use the road bicycle, you might have to raise the handlebars. Unless you are planning to race, you probably want them higher than that anyway.

2) You'll likely be uncomfortable on the century with so little mileage.

3) Drink lots ... make sure you are drinking one 750 ml bottle every 1 to 1.5 hours.

4) Eat 250-300 calories per hour. Yes, you'll be in a deficit, but that's OK because your body has 2000 calories in storage, provided you've eaten decent meals in the week before.

5) Check the Packing List on my site. You won't need all of that, but it might give you an idea what you might be missing.

Thanks Machka!
I've got 3 spacers on the steerer tube....I guess I'll check with LBS to see what I can do...sigh...
So true about Q2...but I am clinging on to the sentence I read somewhere "there are many who say you can do a century without many miles under your belt..." (clinging to this for hope :-)

One more thing...I saw your packing list but couldn't figure out what I should be leaving behind (If anything it makes me wanna gear up some more..)
Can you suggest a couple of things I'm over doing (gearwise)?

I'm fit well on the Bianchi but, so lowering saddle or raising handlebars isn't really an option...You're a mess. Go to a bicycle shop, or find an experienced cyclist that can help review your bicycle fit - IN PERSON.


so lets take an average 700 calories per hour.You won't use anywhere near 700 cals per hour. I doubt you could use 700 cals in any ONE hour. More likely, somewhere between 300-450.

I like your post, and appreciate your analytical approach to your Century attempt, but in your quest to cover so many details, you appear to have misunderstood the importance of the fundamentals of cycling and endurance exercise.

Anyone, who isn't overweight, could ride a Century on the Bianchi bicycle, pictured above. They need to have the bicycle fitted properly and understand the necessity of pacing themselves for an all-day ride.

Get those two things right, and work on the details later.

Cramping could be due to the positioning, it could be due to dehydration, it could be due to not having enough electrolytes, it could be due to fatigued muscles, or due to any combination of the factors. I've had marked reduction in quad cramping from using enervit or eload as my drink on rides.

+1 on what Machka and Richard said about the bike set-up. It looks like it's nicely set up for riding a criterium, but not so well for a century ride. You may lose speed and/or power by raising the bars, but you'll find it much easier to finish out a century with them set higher.

I don't think it would be so wise to attempt your longest distance yet on a set-up which is very new, and which may still have fit issues to work out.

You also mention having pain in the knees on a 30-miler... it isn't going to get better over 70 more miles.

It seems like it may not be a question of whether you can or can't, as a lot of it is mental... but you have to wonder how much you are going to suffer as you work your way along.

Your body holds about 2500-3000 calories in glycogen, so include that in your nutritional planning. You can absorb about 300 calories per hour, any more than that won't help. Try to keep your heartrate moderate so you don't outrun your intake of food and fluid.

I don't think it would be so wise to attempt your longest distance yet on a set-up which is very new, and which may still have fit issues to work out.



Ditto.

1. Hybrid. That road bike cannot possibly fit you - too small & that goofy saddle angle is proof.

2. Look at the century as a series of short rides. Focus on the distance between rest stops. Relax, take your time & you should be fine. I'm not familiar with the Tour de Palms - hopefully its not too hilly. Even if it is, you should be ok if you don't try to race the other riders.

3. Drink lots. Someone once told me that tomato juice helps prevent cramps. I don't know if that's true, but I like tomato juice. Also, don't push hard on the hills during the long ride.

4. Don't worry about this too much. Eat stuff at the rest stops & carry a snack or two in your pocket.

5. Gearwise - Its a supported ride so you won't need much. Ditch the CO2 & get a pump.

I'm impressed with the weight you've lost! As a fellow Clyde, I know that just getting some exercise isn't enough to take the pounds off. I haven't cut down on my beer & pizza, so a Clyde I'll be. :beer:

Take it easy & Good Luck!!




I'm signed up for the Tour de Palms (Feb 10) and I have been working towards that goal but have some concerns.

Q1: Roadbike or Hybrid?

Q2: Don't have many long distance rides under my belt lately....

Q3: Muscle cramps....what am I gonna do about em

Q4: Calories....

Q5: Gearwise....

On the upside, I used to do alot of touring (few days, camping riding etc) back in my teens so mentally I feel like I can grunt it out....I'm 33 now and have increased my fitness level significantly over the last 4 months (weight 242 lbs -->210 lbs...yeah I am a clyde)...but worried about physical issues/problems/injuries...




Thank you for bearing with my post!

:o

Q2: I've been riding 12 miles every other weekday now since Oct. I haven't been able to log long rides until recently, and this is the first week where I topped 100 total miles/week.....


Do a 50 mile ride this week. Take as long as you want, and do it on the bike that best fits you. Also, don't be afraid to gear down and spin up the climbs if you're cramping on your ascents.



Q3: Muscle cramps....what am I gonna do about em
At the end of my 30 miles today, I climed all the way up to my house. Just as I reached the top, both legs cramped right above the knee...I thought I was gonna collapse (scared me bigtime)
On days I don't ride I uses a Yoga/resistance band DVD to strenghthen and get flexible...
are you hydrating enough? I think you're doing the right things in strengthening your legs, but you'll still cramp if you forget to drink regularly and also replace electrolytes as you lose them to sweat.


Q5: Gearwise....do I need raingear, mirror, regular glasses, how many tubes and CO2....?
(the TDPS is a SAG supported ride (stops every 20 miles or so with food and mechanical support)
I'm planing on wearing/carrying:
Knee and arm warmers (in addition to jersey, baselayer)
Cell phone
1 or 2 tubes, patch kit, 2 or 3 CO2 inflators, 3 tire levers, simple multi tool
emergency contact, bit of cash, cleat covers, LED tail light
2 bottles (water and gatorade)
A couple packs of Cliff Shot Blocks and graham cookies...should I be packing more food?

not to take away from Machka's excellent pack list, but it bears keeping in mind that the list was built with a brevet rider in mind, and is probably a little overlong for a SAG'ed century. I think that your list should be fine. It's actually pretty close to my standard kit for any supported charity century. I do not think that you have to pack more food as you will and should pick up what you need at the stops. Ditto for first aid supplies.

That road bike is set up very aggressively. You could flip your stem to raise the bars a bit, but only you can determine if that is necessary. Any road bike is a very good bike for a century, probably the best in my opinion, but you need to be able to be comfortable on it for 100 miles or probably at least 6 hours depending on your ability and the conditions on the day of the ride.

The road bike will be lighter and faster which is a good thing on a 100 mile ride. At the end of the ride you will have worked less hard to travel the 100 miles than you would have on the hybrid. But again that gain is negated if you can't comfortably ride the road bike for that long.

Keep in mind that the Tour de France and many other thousand plus mile bike races are ran on road bikes. So of course there is no problem with distance and a race and/or road bike. THe problem only comes from the rider who is either not fit enough, doesn't have enough miles and/or experience on said bike, or the bike is a bad fit etc.

You could flip your stem to raise the bars a bitYeah, I was thinking that, but I'm also thinking the bike is just too small. In any case, assuming you can't exchange the bike, if you decide to adjust the bars, don't just flip the stem, get another stem with even more rise.

Anyone, just getting into biking, at your weight, will never be comfy on the drops without a setup that has a high set of bars. In almost every case, the best way to start cycling is with a comfy fit, that can be refined to a more aerodynamic position if and when you are capable of cycling in a more prone position.

Thank you everyone for the great comments. I took what I learned here, and what I feel is right and sat down with the shop owner, head mechanic and the bike coach (who happened to be there) There was some disagreement about the position but in the end I called it:

Flip stem, rotate bars up, saddle down, tilt back, and back....now the drop is minimal and looks alot more realistic...

What do you think?

http://i32.photobucket.com/albums/d25/downandloaded/PICT0633.jpg

Electrolytes....I think I need more....Gatorade and Cliff Shot Blocks not cutting it I guess.

It looks more comfortable to me, but ultimately it is only up to you to decide. It's always been my contention that a given rider can get comfortable on just about any set up if you spend enough time in the saddle. Not a lot of people will agree with that, but i firmly believe it.

There is no substitution for saddle time, when it comes to getting comfortable on a bike. If you've got 5,000 miles on a given set up and you still aren't comfortable, then you probably have a major fit problem or a health problem. Otherwise, often people just don't give their body enough time to acclimate to the bike before they go and start screwing around with things.

Of course the generalities, generally hold true. You will generally be more comfortable on a more upright bike. This is especially true of a rider without a lot of saddle time. Getting back to your original notion of riding a century with that bike. I am sure you can. It's really not all that hard to figure out. Ride 50 miles and then stop and think what it would be like to have to do it all over again, before crawling off the bike. If that notion doesn't scare you to death than go for it.

A century really isn't all that tough if you have a lot of miles under your belt.

Thank you everyone for the great comments. I took what I learned here, and what I feel is right and sat down with the shop owner, head mechanic and the bike coach (who happened to be there) There was some disagreement about the position but in the end I called it:

Flip stem, rotate bars up, saddle down, tilt back, and back....now the drop is minimal and looks alot more realistic...

What do you think?

http://i32.photobucket.com/albums/d25/downandloaded/PICT0633.jpg

Electrolytes....I think I need more....Gatorade and Cliff Shot Blocks not cutting it I guess.

More importantly, what do YOU think? Have you done a significant(25+mi) ride on it yet? That's the only way you'll know for sure it'll be good for a century.

You should be able to do a reasonably comfortable 60 miler before riding a century.

Don't try a century on a new bike position. Ride it on a bike that you know is comfortable already on long rides.

The only way to know what fits is to try long rides on it. No one can tell for sure just by looking.
If a 30 miler is tough wait until next year and ride more long rides in the meantime.

On a supported ride you will not get stranded in the middle of nowhere if you forget something. Bring enough to change a flat. Bring the right clothing.

You should be able to do a reasonably comfortable 60 miler before riding a century.

Don't try a century on a new bike position. Ride it on a bike that you know is comfortable already on long rides.

The only way to know what fits is to try long rides on it. No one can tell for sure just by looking.
If a 30 miler is tough wait until next year and ride more long rides in the meantime.

On a supported ride you will not get stranded in the middle of nowhere if you forget something. Bring enough to change a flat. Bring the right clothing.

I'm going to do a 60 this weekend so I'll know for better then.

The TDPS has an escape route that lets you bail at 65 miles....hope to not use it but good to know its there :-)



More importantly, what do YOU think? Have you done a significant(25+mi) ride on it yet? That's the only way you'll know for sure it'll be good for a century.

Looks better to me and felt good on the trainer for 30 minutes but I'll take it out as soon as it stops raining

So did you do the TDPS? How was it? I'm doing my first 100 at Solvang 3/10.

Also (OT): What kind of bars does the Bianchi have? I really like the bend on those. I've been trying desperately to find another pair that matches my Bontrager Race Lite, and those look very close.

Jim

So did you do the TDPS? How was it? I'm doing my first 100 at Solvang 3/10.
Also (OT): What kind of bars does the Bianchi have? I really like the bend on those. I've been trying desperately to find another pair that matches my Bontrager Race Lite, and those look very close.
Jim


Sure did!

Fantastic ride, had lots of fun.
It was much easier than I had feared...but no cake walk obviously.
Miles 60-70 were my rough parts....cramping both legs.

I'll post a ride report with pics soon!


6h33m saddle time
max spd 37.5 mph
ave spd 15.7 mph
total dist 105.9 miles (including ride back and to start line)

PS the bars are ITM Millenium Wing Carbon.

Sure did!

Fantastic ride, had lots of fun.
It was much easier than I had feared...but no cake walk obviously.
Miles 60-70 were my rough parts....cramping both legs.

I'll post a ride report with pics soon!




As an occasional 100mile rider- I only do about 4 a year but one is offroad- Glad to see you did not have too many problems on the ride. My awkward point normally comes around 70 to 80 miles and I realise this so I slow a bit around the 65 mile mark and get some extra food inside me. Don't want to stop but for about 5 miles I just take the pace out and get a couple of cereal bars and some dried fruit inside me. Don't know if it is the taking the pace out a bit or the extra food- but it definitely helps. On the cramping side- I make certain that I start getting some isotonic drink inside me from about the 50 mile mark. This is easy enough with prepacked sachets of additive.

Glad to see you survived and whens the next one?

Glad to see you survived and whens the next one?

:roflmao:

...once my ass regains it's feel maybe I can entertain that thought :)

Sure did!

Fantastic ride, had lots of fun.
It was much easier than I had feared...but no cake walk obviously.
Miles 60-70 were my rough parts....cramping both legs.

hey, congrats. glad you made it through. anything you would change if you did it again?

Q1: Roadbike or Hybrid? (saddle to handlebar distance)
It occured to me that my road bike (just got it) is set up with saddle 6 inches HIGHER than handlebars.....do people ride something like this for 100 miles? (I did 30 miles today, 20 miles yesterday, because I just got the bike on Friday) so far I've experienced some cramping above my knees....I'm not used to this position yet....should I be switching back to my old ride? (pics below)
...I'm fit well on the Bianchi but, so lowering saddle or raising handlebars isn't really an option...

Or how about a recumbent? I love riding these on tours.

hey, congrats. glad you made it through. anything you would change if you did it again?

Thanks!

here's some things that come to mind:

-I over-estimated the quality of the food at SAG stops (ie thought they would have gels etc)...so I would have brought some powdered Cytomax and some Gels if I had known better.

-I over-estimated the quality of my cell phone camera (pictures during the ride look like crap)...may have carried a better camera to take pictures with fellow riders

-Ride doesn't start all at once at 7AM. They stagger it so there's small groups 5 minutes or so apart. (no need to be there right at 7AM. In fact best to start on a later group and let the front group get all the flat tires :)

-The "Carbo Load Dinner" that I bought two of (for my wife and I) was a big waste of money. Skimpy portion of crappy pasta.....hardly a "load"....I didn't know any better. Next time I will not attend these dinners.

-More sunscreen needed on my neck and nose (need to reaply)

-Might want to take a couple of Advils and Ibuprofen....saw some people downing a few at around 50 miles...wished I had some too

Things I am glad I did:

-flipped the stem for more relaxed riding geometry (I flipped it back down now for local riding)
-consumed tons of complex carbs days prior to the ride
-woke up early, had small breakfast, swam in the pool to warm up and stretch (really made for a fresh start)
-booked a hotel near the start/finish because driving/parking would have been super stressful

-I over-estimated the quality of the food at SAG stops (ie thought they would have gels etc)...so I would have brought some powdered Cytomax and some Gels if I had known better. mmm ... yeah, in my experience, gels only show up on rides that either have insanely generous sponsorship or commensurately high registration fees. They're definitely the exception, and not the rule. On some well sponsored charity centuries, Clif bars or Power bars might be available, along with Gatorade or Powerade, but Cytomax, Accelerade and anything more exotic is stuff that you ought to bring on your own.

though, with that noted, there's something to be said for training on a diet of Fig Newtons, peanut butter sandwiches and fresh fruit.


Ride doesn't start all at once at 7AM. They stagger it so there's small groups 5 minutes or so apart. (no need to be there right at 7AM. In fact best to start on a later group and let the front group get all the flat tires :) if you're new to century riding, it's also best to start in a later group so that you don't tempt yourself into an early burnout by trying to keep up with the guys bucking for a sub-5 hour century.

mmm ... yeah, in my experience, gels only show up on rides that either have insanely generous sponsorship or commensurately high registration fees. They're definitely the exception, and not the rule. On some well sponsored charity centuries, Clif bars or Power bars might be available, along with Gatorade or Powerade, but Cytomax, Accelerade and anything more exotic is stuff that you ought to bring on your own.




yeah I thought that the fact that registration was expensive and listed sponsors included Cliff/TraderJoes/Gatorade/etc....live and learn :rolleyes:

You should be able to do a reasonably comfortable 60 miler before riding a century.

Don't try a century on a new bike position. Ride it on a bike that you know is comfortable already on long rides.

The only way to know what fits is to try long rides on it. No one can tell for sure just by looking.
If a 30 miler is tough wait until next year and ride more long rides in the meantime.

On a supported ride you will not get stranded in the middle of nowhere if you forget something. Bring enough to change a flat. Bring the right clothing.


the dog does all the work any ways you just ride along. i saw that trailor set up and you cant fool me with the staged action shots.



on the more serious side for your first centry its not a race with some guy next to you. its a race with the guy in your head; make it your ride. if the pack leaves you; its still your ride.

take a multi mineral and another as the acid hits your muscles. water your self regulerly and if you are a big; you betcha some person is gonna draft you.

most of all its your ride do what you have to to make it fun.

the dog does all the work any ways you just ride along. i saw that trailor set up and you cant fool me with the staged action shots.


:roflmao: :lol:

Your new setup looks good. My guess is that your cramps are from unaccustomed exercise. Keep your weekly mileage high and do one or two hard climbing rides/week, where you really go for it. Use the same setup on your training rides that you are going to use for the century! That way you'll be using your muscles the same way. Practice getting out of the saddle for 1 minute in every 10, or every time you come off the front, stand the whole time you're going to the back. That'll help your cramping and saddle misery. And taper your last week, keeping your mileage up some, but dial the effort way down. Easy spins, except include a couple of short, hard intervals (1:30 at very hard) in your taper rides. Don't ride at all the day before, or no more than 45' of zone 1.