Training & Nutrition - First 50 mile ride

I rode my first 50 mile ride today. It took me about 4 hrs counting a fairly long stop at 35 miles. I rode about 16 to 17 for the first 20 miles and then turned into the wind and it was about 14. Prior to this ride, my longest was 43. I was really trying for 60 today but it started raining pretty good and I was kind of spent. I had a couple of questions.

What's the best way to train to get longer endurance? Should I use a slower pace in the first part of a ride if I want to go longer? Also, I'm riding a Specialized Hybrid with 32 tires. Looking to get a road bike when I hit 1000 miles and I'm over 650 now(newb.)

Yes, start your rides slower ... leave something in reserve for later.

What's the best way to train to get longer endurance?

Ride progressively longer rides.


Should I use a slower pace in the first part of a ride if I want to go longer?

It can take you 10 miles just to get warmed up -- keep it at an easy spin. Don't mix up your distance rides and your speed rides. Take it easy on the long rides so you'll actually finish. Its the time on saddle that is important. Go fast on shorter trips.

Yes, start your rides slower ... leave something in reserve for later.

Good advice. You can always speed up if you are feeling fresh as a daisy after the half way point on a long ride. But it is something else again to have 20 miles to go and feel like death warmed over.

I remember those days...

For me, the big lessons learned were:

1. For any ride over an hour, take plenty of water and something to eat. My usual gage is 1 water bottle/hour (more if it's hot) and at least 150-200 kcal/hr. Bananas or fig newtons are great cycling foods.

2. Increase your distance no more than 10%/week and take an easy week about once a month, where you cut your previous week's distance by half.

If you increase your distance 10%/week, you can double your distance in about 10 weeks. That includes 2 rest weeks.

Take your time and enjoy!

Thanks to all of you that have responded. I forgot about the 10 percent increase that I read somewhere on the forum. Also, thanks for letting me know about the difference between speed rides and distance. It seems stupid of me when I think about it. I can ride fast (for me) for about 15 or 20 miles.

I want better fitness and weight loss like most. What I have been doing is riding 10-14 at a fast pace on my daily rides and then slowing down for another 5 or so. Is this good along with one long ride per week? Sorry for the newb questions, I really need to get a book on training.

Again, thanks so much.
Bill

Good advice. You can always speed up if you are feeling fresh as a daisy after the half way point on a long ride. But it is something else again to have 20 miles to go and feel like death warmed over.

How true. I still have a hard time keeping my speed down at the beginning of a long ride. It's really tough 'cause you're fresh and naturally want to go fast. But I've spent time in the "Pain Cave" for this serious mistake. I did a 58 miler last year, avg 18.3mph first half, finished up at 15.7 !! Almost bonked. Another lesson well learned. As a previous poster said, keep your distance rides separate from your fast rides. For me a fast ride is 20 miles and under, I know I can go full speed from the beginning and not worry about bonking.

1. For any ride over an hour, take plenty of water and something to eat. My usual gage is 1 water bottle/hour (more if it's hot) and at least 150-200 kcal/hr. Bananas or fig newtons are great cycling foods.

+1 gazillion.

I rode 47 miles on Saturday and after reflecting back, I just did not have enough water or the proper foods for the conditions. It was hot and humid, and I let the heavy cloud cover fool me that it was not going to be that bad. I am now on day number 2 of suffering from unbelievable leg cramps at the very end of my ride. I was massively dehydrated, even though I drank 120 oz of fluid in the 3.5 hrs I was riding.

Water and food It always amazes me what a difference it makes when your consistent with the whole nutrition thing. I often get so busy pushing myself and worrying about my goals I forget to eat and end up bonking. As far as training for it I never really gave it much thought, as I assumed you improve with practice. Every time you ride your body rearranges itself a little, growing new muscle tissue, new capillaries etc. Its kind of like working out with weights, you know how much you can lift, so you do a little more, force your body to respond to the stress you put it under and it'll be better able to meet the challenge next time.

I just rode my first 50 yesterday in 3h 5min, and the thing I was most worried about was hydration and nutrition. I went through 3 bottles of regular strength HEED, 1 hammer gel and 1 larabar. I think I was right in that 200-250cal/hr mark - felt pretty good.

Thanks everyone for your responses. I definitely started too fast on the 50 mile ride and didn't eat enough. This saturday I have been invited to ride 60 miles with two other riders at 17 mph. This is really too fast for me for such a long ride. I can do it for 20 miles, but probably not for 60. I will also get extra sleep for the two nights before. I told these two riders that it is a little beyond my capability. What do you think? Am I setting myself up for failure?

Thanks everyone for your responses. I definitely started too fast on the 50 mile ride and didn't eat enough. This saturday I have been invited to ride 60 miles with two other riders at 17 mph. This is really too fast for me for such a long ride. I can do it for 20 miles, but probably not for 60. I will also get extra sleep for the two nights before. I told these two riders that it is a little beyond my capability. What do you think? Am I setting myself up for failure?

I don't think so. Just make sure you have plenty of water and the mentioned foods above. Don't burn yourself out at the beginning and you should be fine. Having two riders may actually help, since it may help give you that "push" that you need to do 60 miles. Also, if you feel exhausted (which I'm sure you will) after it all, the next time you go riding 60 miles again it won't feel nearly as bad since your body will adjust to the stress you just put on it.

I say go for it.

Also, I'm riding a Specialized Hybrid with 32 tires.

:eek:

wfromm - Congrats! I did my 1st 56 mile ride last Thursday. I wanna do it again sometime. Maybe in the fall.

I did 63.8 miles. Over 50 miles and my body started to wear down. I rode with the original two riders for 40 miles and then finished on my own. They were averaging about 17.5 to 18 mph and this was the fastest that I have ridden. I usually go about 16.5. It was an experience. I couldn't keep up so I told them to go ahead since I could barely average 15 for the last 20. This was my longest ride yesterday. Dis 18.6 today. I'm thinking clipless pedals and shoes and I'm also thinking road bike. I enjoyed it, but it was challenging.

I did 63.8 miles. Over 50 miles and my body started to wear down. I rode with the original two riders for 40 miles and then finished on my own. They were averaging about 17.5 to 18 mph and this was the fastest that I have ridden. I usually go about 16.5. It was an experience. I couldn't keep up so I told them to go ahead since I could barely average 15 for the last 20. This was my longest ride yesterday. Did 18.6 today. I'm thinking clipless pedals and shoes and I'm also thinking road bike. I enjoyed it, but it was challenging.

Oh yeah, road bike for sure! I swapped my hybrid for an old road bike, wow, what a difference! Go get one tomorrow! :-)

Alex Stieda, in his Bicycling magazine column, suggest breaking long rides (whatever that means to you) in thirds (e.g., for 60 miles, three pieces of 20 each): 1) Easy warm-up pace; 2) pushing a little harder but leaving plenty in the tank for the full distance; and 3) IF you have more energy than you thought -- take it up one notch and burn a few extra matches at the end. I've tried this a few times for my longer ride and I like it. It also helps me be more aware of when I typically bottom out energy-wise -- I've adjusted my nutrition to compensate for that, and it's been helping quite a lot. Two PRs in a row this month. It also helps with the psychological challenge -- it's not 60 miles, it's "three twenties." I focus on whatever third I'm in and don't worry 'bout the next one (except for managing what energy is left).

Wonderful fun to be learning, piece by piece, about distance riding... I'm truly getting hooked.

Also, I'm riding a Specialized Hybrid with 32 tires. Looking to get a road bike when I hit 1000 miles and I'm over 650 now(newb.)

Have you thought about going to a narrower tire? I recently changed out my 700X35's on my Trek 7200 Hybrid to 700X28 Michelin Dynamic's. My cruising speed has gone up over 1 mph with the new tires. I had to go with new 28/32 tubes, but you might be OK with your current 32 tubes. A cheaper alternative to clipless pedals are power grip pedals. Although they are not quite as efficient as clipless pedals they do feel more efficient than platforms.