Road Cycling - Carrying water for a 5hr century

Hi all.

I am aiming for a 5hr century later in the year (29 Nov) and am thinking through what I need to carry.

I want to ride non-stop, so I dont lose a good bunch or anything, and get a better sense of acheivement.

I have worked out I need to carry 700-1000mls per hour. This is up to 5000mls (5Litres)

I was thinking:
1 large camelbak@ 100oz (32oz=1000ml aprox)

2x 22oz (is 22oz correct?) water bottles

for a total of 144oz/4.5litres

I am thinking of getting/making a small handlebar bag to carry food ( i will need a lot, and I want it preopened and easy to get to) - do you think I will have enough water, or should I put a small bottle on the handlebar bag?

This ride is in relatively hot weather.

Brendon

:edit:How did you guys go about carrying water for your centuries? and what were your times? stories please:edit:

I, personally, would rather make quick rest stops. I find hydration packs uncomfortable, and extra weight. Unless it's really hot and you're going to have to pound down the fluids. If you can get with a group with similar objectives... travel light and fast, who want to work together, then you plan your stops, stop together, and work together. Alternatively, you can stretch the distance between stops by carrying an extra bottle or two in your jersey pockets. I don't think you need a handlebar bag. At any significant level of effort, they say your body can process about 300 calories/hour. 6 or 8 energy gels and electrolyte replacement drink will more than cover that. Eat too much, and it's gonna slow you down, too.


Your mileage may vary. No matter what, luck, weather, and other riders are factors you can't control!

I'm with roadbuzz. I'd make quick stops. I'll wear no larger than a 70 oz. camelback here, but that's due to a lack of convenience stores along the routes I ride that are over 50 or so miles. When back in civilization, I'll stop every 30 to 40 miles for a quick refill. I'd guess that you don't lose too much time that way. If it's hot, you're going to want to be sure that you stay hydrated, which may not lend itself to having the whole effort done on the bike.

My rule of thumb for moderate climates (say temp <34C, humidity 50-75%) is fluid intake should be 1.0-1.5oz/ mile. You would do well to shoot for >1.5oz/mi for best results. Caloric intake will need to be in the 1000 to 2000cal range with a 1200-1500cal meal a few hours before the ride.
You may want to practice urinating on the fly. The dribble down the leg is one method. Another is to hike the L leg up onto the toptube, rotate the upper body as far as possible to the R, hold the bar with L hand and pull down shorts with R and let fly. Bibb shorts make this difficult. Gel packs are an efficient way along with Gatorade type drinks to get calories. You can carry 5-8 gel packs and take in 1-2/hr. I find that putting the backpack bladder flat about half full into the freezer the prior nite provides a large enough cold mass to keep the bladder contents cold til the bladder empties. Be sure you defrost the tubing though. Be aware your stomach can't empty faster that about 1L/hr, so intake above this level will simply distend the stomach. Good luck on your 5hr quest. It is a lot easier to do with a group of fast riders. Steve

I rode the Savannah Century with the intent of making it in four hours or less. I got caught up in slow moving traffic and never made it on to the lead pack. To prepare for the ride I ate a lot of pasta the two days prior and concentrated on hydration. During the ride (4:58:59) I carried a 100oz. Camel back filled with water and two bottles with sports drink. I ended up running a little low on both and ended up making two quick stops to top off. I beleive that if I had stuck to my drinking schedule of one drink alternating every ten minutes I would not have run low. For food I carried two Cliff bars that I ate at the end of each of the first two hours. After that it was gels every thirty to forty five minutes. I did get some cramping at the end of the ride but I beleive that came from riding very hard at the end of the 60 miles to catch the pack that I had been riding with and then riding solo till the end of the ride though I was able to ride in zone 5 for about a half hour during the chase. The food I carried in my jersey pockets.

You can look for Zefal's "Magnum" bottles which have a 32oz capacity. I bought two and was able to ride much further in the TX heat (no stores along my route). They fit in standard cages quite well.

Well, I carry a 70 oz bladder in an insulated wedge bag on the inside of my tailbox. I also depending on how hot the weather is, fasten a regular water bottle to the tiller bar. The best I've done for time solo, was a 4 hour 13 min 26 sec in a race this summer for the 100 miles. This was non-stop. I didn't go through all my liquid. I use a mixture of water and Sustained Energy from E-caps online in the 70 oz bladder. I run straight water in the water bottle. I also carry 5 servings of hammer gel taken at 1/2 serving every 35 min. Whatever is left of the hammergel in the last ten miles, I then consume the rest. Carrying a bunch of food won't get you a 5 hour century. It takes too much fiddle time messing with trying to eat it. Get some hammergel and you won't be dissapointed.

I've done 2 centuries and have carried 2 water bottles on the frame and one in my jersey pocket.

to be honest....i didn't realy find this to be enough water and made quick stops at aid stations to refill.

on another note...i have yet to ride for 5 hours without having to pee, too :) good luck with that!

paul

Originally posted by lowracer1
Well, I carry a 70 oz bladder in an insulated wedge bag on the inside of my tailbox. I also depending on how hot the weather is, fasten a regular water bottle to the tiller bar.... What is a tailbox and a tiller bar?

I think lowracer1 rides a recumbent. I assume you steer with the tiller bar. Don't know, and will resist the urge to make jokes, about the tailbox. :D

Ok, lets call it a tailfairing then. Of course you could still make jokes about it. Hey you could make jokes also while you are trying to keep up, but it won't help you. Hey.......was that a joke? Nah........ fact.


yes, the tiller bar is the handlebar

the tailbox is an aerodynamic fairing which attaches to the rear of the bike. It adds a good 2.5 mph to cruising and top end speed.

Originally posted by lowracer1
...the tailbox is an aerodynamic fairing which attaches to the rear of the bike. It adds a good 2.5 mph to cruising and top end speed. Photos?

http://groups.msn.com/BicyclingForumPicPost/trainingsetuppics.msnw?action=ShowPhoto&PhotoID=1688

http://groups.msn.com/BicyclingForumPicPost/trainingsetuppics.msnw?action=ShowPhoto&PhotoID=1695

http://groups.msn.com/BicyclingForumPicPost/trainingsetuppics.msnw?action=ShowPhoto&PhotoID=1798

http://groups.msn.com/BicyclingForumPicPost/trainingsetuppics.msnw?action=ShowPhoto&PhotoID=1800

And this is myself at the Nationals.......Arlington Crit

http://wisil.recumbents.com/wisil/racing2003/arlingtoncrit/Racer3.jpg

Oh, and to get an idea of how low my bike is compared to other bikes, here is a picture from the Avita Black Bear 100 mile race this summer.

http://www.grayling-area.com/blackbear2003/blackbearride-b.jpg

This is a pic that is about 2 miles into the race. Shortly after this is when I sped to the front of the pack and proceeded to take a 1/4 mile lead on them for the next 26 miles. They did catch back up to me though on the first 1/2 mile climb. I needed to have at least a 1/2 mile lead I know now in order to beat them. Its a lot different racing when you aren't in a pack going 27 mph but trying to solo it at 28. I did end up though with a high 24.8 mph average for the 100 miles. A lighter lowracer next year should take care of the hills for me. Going to a sub 20 lb carbon platform.........vs the 29 lb Baron I have now. FAst on the flats but a little rough to keep up with sub 18lb upright bikes on the hills. I hold my own generally, but a bunch of cat 1 and 2 racers are really tough.

Cool, thanks!

I sometimes use a 100 oz. camelback but found on long rides the total weight really takes its toll on my back when I am on a hard ride. I now mainly use the two standard h2o bottles in cages on the frame and added two more behind the seat. Several online sites sell these h2o bottle holders that either mount to the seatpoast or the seat itself. You can always add a seatpost mounted rack and carry more h2o there if you need more.

Snowblower