Training & Nutrition - Any tips for preparing for a century?

I'm actually doing this for myself.

At the end of the summer, I'd like to do a century. I will probably do it on my own.

To prepare, I've been working on extending out my rides and building up my speed. I ride 5- 6 days a week, and at least 30 miles a day. Two days per week are saved for longer rides- at least 40 miles, but I'll go as many as 70 miles when I'm feeling strong.

I may ride up into Wisconsin and visit Catfish at the end of the summer, which is 100 miles each way. I would be leaving on a Friday morning and arriving in the late afternoon then staying the night and leaving Saturday morning to get back home (I have to work Sunday and I can't take off).

My other option is to ride west and head towards Iowa, where the roads tend to be a bit less congested and do 50 miles northwest, then turn around and do the 50 miles home.

I'm wondering how feasible this whole idea of a century is, and especially on my own. I know about hydration and eating and carbs and all, but I just want to make sure I'm on the right track with the training aspect of it. I would hate for my legs to give out on me or something and I'm stuck in the middle of nowhere!

Any advice?


Koffee

Yeah, get droped off about 100 miles from your home and it will happen.
I did a century about two weeks ago on my fully loaded touring bike and I did not realise it until I did the conversion from metric.

Thanks, but I don't think that's my problem. I just need to know how to train for it, not how to DO it.

Oh. :o

No training is necessary as I gather you are in fine shape. Take a day before the ride off from cycling, carbo load on pasta and vegetables, have a good night sleep, leave early after a hardy breakfast, stop along the way and have a few long brakes or even a nap, drink lots of water and fruit juices and hope for a tailwind. I guess this also depends on the rules of the century. My understanding is that it has to be completed within 24 hours; others will say it has to be done in one shot with a short brake for the toilet, to hydrate and eat.

Good luck!

Just my own very unscientific schedule that I used for marathon training:

Figuring that my realistic "maximum practical distance" will be about 3x your daily ride. I use the following schedule Sunday to Saturday.

3 1 1 2 1 2 1

where 1 = about a 10K run, 2=2X10K, 3=3X10K

The longer run is done at near race pace or is done slower than race pace with the distance stretched out some.

Adapting this to a cycling routine

1=30-33miles

Longer rides would be done more slowly than race pace overall but with some race pace segments inserted into the ride from time to time.

If you use a day of rest, the schedule becomes

3 1 2 1 2 1 0

The other thing to think about is "time in the saddle". You should schedule at least a few rides that last as long as your 100mile goal time, but ride them slightly slower.

Also a 2 week taper at 50% for week 1 and 75% for week two as the race nears. Knock down the volume but keep the same intensity.

This routine is more or less based on Pete Pfitzinger's Advanced Marathon schedule, but should be easily adaptable. Note there is no speedwork here, so include the occasional hill or sprint on each "hard" day.


Dan

I don't think with your level of fitness any special training is needed.

Hell, I did a hilly century a few weeks ago and my previous longest run this year was probably 50 odd miles.

I had pasta each night for the 3 days before, made sure I hydrated well, and took the day before the century as a day without riding.


The thing that tells is time on the bike.

So, while it took me from 10 am to 1.30 pm for the first 57 miles (16.2 mph average) which were the major hilly miles, the more rolling section back home took the best part of 4 and a bit hours for 53 miles, into a wind which cooled me down a lot. I only took one break on the way back, which was a mistake.

As a consequence, was suffering back and shoulder pain for the last 20-30 miles, though I didn't feel tired.

Maybe have a massage or do some gentle stretches the night before to try and loosen up a bit.

What I did when I upped my milage initially was to build a base and gradually add in longer rides and then more gradually up the base milage rides.For example I built a base of 30mile rides with an ocassional 40-45 thrown in then did a 7day tour with milages of 60-80.Then I went to base rides of 30-40 for a month and then did a 4day tour of milages of 80-95miles.Then I did a month of base rides of 30-45miles and started adding in longer day rides of first 80miles then 100 miles then finally 130-140 miles.The more frequently you do the longer rides the more days off for rest you will need from your training schedule.I have heard something about trying to increase your milage in small increments say 10 % /week but I tend to train more intuitive and always have a destination I ride to and take time to enjoy the ride there and back as well as the destination.It also helps to plan circular routes or at least not return on the same routes as this can kill motivation fast.

IMHO, if you have a solid fitness base, the most important thing to do if you want to enjoy the ride for most of it's duration, is acclimatize your body, derriere/back/shoulders, etc...to the extended time on the bike. In order to do this you should do what you're doing-gradually build up to longer and longer rides, not necessarily worrying about the miles, but trying to get close to feeling comfortable for the amount of "time" you estimate you'll be on the bike. This will also serve the dual purpose of strengthening your aerobic base. You should at least be able to ride 75% of the distance of the goal in training with no extreme stress on your system, extreme meaning can't walk for 3 hrs after, etc....

I think all advice given applies. Looking at it from another perspective, it's my opinion that if a rider can ride 50 miles, and isn't in a hurry, they can ride 100 miles. The biggest difference is logistics. Pacing, getting the calories and hydration, and making sure the butt can stand 6+ hours in the saddle.

I'm only say that because I bet you could do a century today.

Since you're fit, and currently do rides 70 or so miles, I'd say "no sweat" if it were a supported century. With the group energy, drafting opportunities and rest stops it'd be a breeze for you.

But since you're going solo, I'd say try tweaking the long ride mileage up a couple of times before going for the century. It's my opinion that the cyclists equivalent of the marathon runners "wall" usually occurs around 75 miles. Not as severe as the wall, and I don't have a good physiological explanation to describe it. If your body is accustomed to using fat as a fuel source, you may not even notice it (I don't any more). So, try going for maybe 75 or 80, then maybe 85 or 90. If they go okay, what's 10 more miles?

They make these things called "heart rate monitors" that you can use to pace yourself. :D ;)

Good luck and have a great ride! :thumbup:

With your riding schedule you could go out and knock off a century right now if you wanted to, just remember eat a lot leading up to the ride while on the ride eat before you get hungry, drink before you get thirsty. When it comes to hydration I drink lots of water using a camelbak, and pack along a couple water bottles of energy drink. I did my first centuries last year and trained less than the mileage you are putting in. I also only stopped about every 25 miles to rehydrate, eat something and stretch a bit. Good luck!

I did a century by "mistake", after a detour. I was fit for 70 mile rides at the time. The major difference I noticed was that I was hungry and had to eat to avoid bonking. I just ambled along at a steady pace, stopping every hour for food and drink. I did run out of food, and had to buy cereal bars at every village shop.
Note the sunset time, and set off to arrive before it gets dark. I did my last few miles in the dark, but I did have lights.

Koffee,

From your description you are more ready than you think you are. If you are already riding as much as you described I'm confident that you can do it. You don't need to ride a century to train for a century!

Just take what you have learned from your 70 mile rides and apply it. For instance how often you needed to eat and what foods sustain you better. And of course make sure that you never run out of water.

If you are riding in a bike rally this shouldn't be a problem because of the food stops. Also see if there are others you can ride with. It makes a big difference if you can get into a pace line.

I did my first century last month and it wasn't as hard as I thought it would be. The thing I learned from it was that not only was it important for me to eat something every hour but what I ate was equally as important.

For the first 50 miles I ate bananas, oranges, and watermelon. I was doing OK but not great (I'd done 75 hilly miles the day before and hadn't fully recovered). When I stopped at a C-store in the middle of nowhere I realized that they didn't have any fruits so I resorted to eating junk food. Man what a difference it made! My friends told me that once I got the sugar in my system I became an animal. I ate cookies for the next 50 miles and I had plenty of energy. I was even pulling more than my share into a head wind while having to make an effort not to drop one of my friends.

Good luck!

Koffee,

I just re-read your post and realized you want to do a solo ride. Please ignore my advice about bike rallies and pacelines. Sorry!

I've done a lot of long solo rides. Even though I've never had to use it I always carry a cell phone. I have peace of mind knowing that if I need to I can call my wife for a ride home.

Tell a family member or a friend that you are doing a century and give them a map of the route you will take. If you have to call them you can more easily describe your location if they already have a copy of your map. This will ease your mind about a way home if you don't make it and let you concentrate on more important things like enjoying your ride.

When you finish your ride give the person a call to let them know that you didn't need their help afterall and they will be even more impressed at your accomplishment.

I still think you are already ready for the century!

Just go for it!

Oatmeal rasin cookies are really good energy bars by the way :)

If you are doing 70 mile rides you can do 100. You just have to set your pace so you do not burn out.

Hydration and eating are essential on any ride over 2 hours long. Sports drinks like Gatorade or Cyto max help a lot. Bananas and PBJ finger sandwiches are excellent. Carbo load the day before and hydrate the night before. Drink at least 16 oz of water about 45 mins before riding and do not eat a heavy breakfast/meal before doing the century. The water will delay dehydration and if you make it a point to drink about 8 oz of fluids every 15-20 minutes you should be good to go. Have a timer on the bike to help you keep track of drinking and do not wait til you feel thirsty under any circumstances.

Originally posted by Koffee Brown
To prepare, I've been working on extending out my rides and building up my speed. I ride 5- 6 days a week, and at least 30 miles a day. Two days per week are saved for longer rides- at least 40 miles, but I'll go as many as 70 miles when I'm feeling strong.


Koffee,
From what you've said, you are riding 150 to 200 miles a week right now. That's good mileage. ...Don't worry about it - you're ready!!

:beer:
Bikesick

In addition to what Sam and the others have said, I think that the easiest thing, from a psychological standpoint, is to use your known 70-mile route and add an additional 30 miles to the middle of it. Maybe, a 15-mile out and 15-mile back section between miles 30 and 40. That way you'll be in known territory at the end of the ride. That should give you some comfort because you'll know what to expect at the point you're likely to be the most fatigued.

At any rate, it sounds like you have enough training miles to complete your century in good shape.

SteveE

:eek:

Wow, I'm away a couple of hours, and I've got all these great responses already!

Thanks!

I think I may need a little more time- throwing in a 70 mile ride is almost a bit much for me. By the time I get to the 60th mile, I'm feeling pretty weary, and by the time I get to the end, I feel like I just want to fall down and gasp! If I can feel a little more comfortable with doing the 70 miles, I think I can get to 100. Who knows, maybe it is more psychological than anything. I'll have to work on that.

I will definitely work on my hydration tactics. I figure I'll be doing this during a time when it's definitely going to be very hot and humid. I don't want to bonk, and I don't want to hurt myself because I was being stupid.

I'm not quite fit either- I'm still at least 25 pounds overweight, which has me concerned right now. I'm working on trying to drop at least 10 more before I attempt doing this. All the mileage will help me, I'm sure of that.

I think I will end up doing it alone- I've decided recently that I do not like riding with other people much- I can't seem to find people who ride my pace, and I often get pushed into going faster than I'd like to go, and I am not able to pace myself well. As a consequence, I end up feeling crappy later and taking more time off the bike to recover than I necessarily would have if I'd been able to pace myself. I had one really good ride with this guy (AndrewP) from the forum who paced me really well when I was in Canada, and we did an 83 km ride easily, and it was more hilly than it is in Chicago. However, I do have an informal ride coming up with another guy later in July, so if I find that he's my pace (as he claims to be) and he likes to go longer distances, I may invite him to ride with me. It would make this whole trip a lot safer, which would ease my family's minds a bit! I will definitely carry the cell phone, though and give out my route to my family. I hadn't thought to tell people where I was going.

Thanks to everyone for their advice. I'm going to go through my training with a fine tooth comb to make sure I keep on myself to get to my goal.

Koffee

P.S. Don't worry about the heart rate monitor- it's on my wrist every day, and I live by the numbers and adjust my training around things like recovery time and delta heart rate, as well as ambient heart rate...

Virtually all of my centuries have been solo, and there isn't much I can add to what the others have said here. If you're worried about hot humid conditions, simply drink deliberately excessive quantities of water in the days leading up to the ride and make sure you start from a well-hydrated base. I definitely advocate building up the distances gradually. It also helps if you practice the art of pacing yourself the way you think you'll need to during the ride itself.

I have found that I can ride approximately 2/3 of my weekly average.

So, for me to ride an easy century I need to have a weekly average of about 150.

I have done a hundred with a W.A. of 100, but it hurts.

Just go for it girl!

I got tired of reading the replies, but one thing I can speak from experience... eat!!

I got it into my thick skull one evening to ride a 100 miles the next morning. My training at the time was 20 miles M-W-F. I got up, and rode to Newport Beach, CA... fifty miles from my house. I didn't need any food... heck, I had two 24oz. bike bottles filled with Gatorade! The first fifty was no problem. Rode 18-20 mph on the way down, grabbed another Gatorade and turned around. Probably did about 10 miles (60 mile mark) and then bonked horribly! I was stopping at every convenience store and getting Gatorade, thinking the sugar would be enough. I ended up doing 113 miles, taking a 13 miles worth of detours to avoid uphill climbs. This was 10 years ago, age 28.

My last long ride was a 75 miler. Again, just a whimsical decision, no significant training, and again, no food, just "energy" drinks. I bonked at 60 miles. This was two months ago. I've yet to try eating, but I can tell you that the fluid replacement drinks just aren't enough. Listen to the more experienced riders. It's not all about the training, it's also about staying fueled up.

Next time I'll try eating...

Originally posted by davelo
I've yet to try eating, but I can tell you that the fluid replacement drinks just aren't enough. Listen to the more experienced riders. It's not all about the training, it's also about staying fueled up.

Next time I'll try eating...

The most important thing is variety. I'm about to do century no. 7 this year (tomorrow). The energy drinks have their place, as does mineral water (usually my preferred choice). However, you need food as well. Dried fruit is pretty good, as are bread rolls. I've heard people talk about powerbars but I've yet to use one.

The issue is that the body loses a variety of nutrients during the ride, and these all need to be replaced. Those sports drinks are good for carbos, but that's about all. You need the protein as well.

I think I have the food thing figured out-

Gatorade is definite
Powerbar is definite
Bananas are definite
Some higher glycemic fruits are definite.
I will carbo load from two days before I do the century (lots of pasta)
I will carry plenty of water and drink at least every 10 minutes
I have a plan to carry a couple of sugary snacks in case I bonk and need a quick sugar fix (probably a couple of snickers bars)

How does this sound so far?

That sounds perfect!

Also remember; cell phone, extra tube, tire boot, patch kit, tire levers, pump or Co2, multi-tool, ibuprofen, sun block, and some toilet paper if your route is outside of the city.

Oh, I got all that stuff on my list. I carry that stuff every day, especially the toliet paper. I also have a first aid kit and a cpr kit too- anyone does mouth to mouth on me, they got a chance to do it sanitary-like... ;)

My only worry is that I'll need to go to the bathroom someplace where I can't get to one- and I'm not one for squatting down and getting one with nature!

Still haven't decided if I'll take the route that gets me to Wisconsin (100 miles), then stay down there for the night, then ride back the next day, or I may chicken out and just go 50 miles and turn around and come back. I guess I'll wait until early August and decide how strong I feel at that point.

I don't want to carry too much, because I don't want to fatigue my shoulders by carrying too much stuff in a knapsack.

I'm also trying to figure out how long I can go comfortably before I would need to take a rest break- I would like to take 10- 20 minute breaks during the ride to stretch the legs, apply Ben Gay, etc. I'm thinking I could go 30- 25 miles comfortably, then I would need a break to stretch out.

I'm also concerned about making sure I can keep my hands from going numb. I always have that problem, although I do have bar extenders. I guess I should install them and start riding with them. Hands and wrists are a big problem for me.

In the event something bad happens, I'll be sure to have my credit card and some ready cash for an emergency I can't forsee right now.

Originally posted by davelo
It's not all about the training, it's also about staying fueled up.

Next time I'll try eating...

I will second this. In every long-distance (over 50 miles) ride where I've run into trouble in the past, it was because I didn't keep my energy stores up and not necessarily because my body wasn't prepared. I'm sure ngateguy and tourwithti can tell you what happened to me on our recent century a couple of weeks ago at around the 85 mile mark. Nearly bonking in the middle of the hills was not a pleasent experience. Luckily I barely pulled through and was able to recover with an energy bar at the top. You can spend a lot of time tuning the engine but if you forget to fill the gas tank then you're not going to get far.

Originally posted by Koffee Brown
I'm also trying to figure out how long I can go comfortably before I would need to take a rest break- I would like to take 10- 20 minute breaks during the ride to stretch the legs, apply Ben Gay, etc. I'm thinking I could go 30- 25 miles comfortably, then I would need a break to stretch out.

Even if it's not planned, every century I did resulted in a stop every 25 miles or so. Sometimes it was because of a nature call, sometimes weather, sometimes I myself or someone I'm riding with has a mechanical problem or flat and sometimes it's just because I happened to see something particularly interesting enough to warrant a stop. Remember, it's not just about the distance but also the adventure.



Originally posted by Koffee Brown

In the event something bad happens, I'll be sure to have my credit card and some ready cash for an emergency I can't forsee right now.

You may also want to let someone know your route, how long you expect to take (possibly check in from time to time with family/friends) and when you leave just in case something happens to you that prevents you from calling out for help. This actually applies for any solo extended journey whether it be a bike trip, hike into the woods, cross-country car trip, etc...

Originally posted by Koffee Brown
Oh, I got all that stuff on my list. I carry that stuff every day, especially .........My only worry is that I'll need to go to the bathroom someplace where I can't get to one- and I'm not one for squatting down and getting one with nature!.......


Koffee - a large plastic trash bag is a nice addition.

If you cut a head hole in the bottom of the bag and put it on like a coat you have an instant privacy squat booth,

if you cut arm holes too, you have a raincoat...all for less than an ounce of weight.

Well Koffee, I have done potloads of solo centuries.

With the amount of riding you are doing, you really should not be getting clobbered by riding 60 miles. Try this. Back off 1 mph on your cruising speed. It will seem like a ridiculously "easy" pace but it will give you big benefits after you go over 60 miles. In our local club we have an annual "hilly" century, and I drop them all the time. Most of our riders ride really hard for 40 miles on their normal ride. Well they do the same thing on the century. I end up dropping them at about 50 miles. This is because they push too fast a pace on the century.

Also stop every 20 miles or so to eat a light snack, take a potty break, and rest the hinder parts (the contact points feet, hands, and butt all will thank you for regular brief stops). I would also suggest running your route past potential refueling areas like small towns or general stores or convenience stores once every 30 miles or so.

One way to do a century is to break it up mentally. I generally don't think in terms of 100 miles. When I start riding, I keep track of the warm up first 10 miles. Then the first 20. Then maybe certain favorite routes I have like 30, 40, and so on. Also I keep track of the 50 mile point. When I hit 70+, I start thinking in terms of "Well, 30 miles is just a loop around Lake Monroe and that is easy".

You can do a solo century for you first one. I would advise taking a cell phone with you just in case though. Certain supported centuries make great first centuries. They can be lots of fun. You stop at the SAG stop and swap stories. You see people on the road. You get a little boost from the event and the excitement. They can be well worth it if they are well supported. Of course, here in Florida, we have "supported" centuries where the support is so bad that going solo is better then doing them.