Clydesdales/Athenas (200+ lb / 91+ kg) - Doing 60+ This Saturday

My longest so far this year is around 25 miles. This Saturday my daughter's game doesn't start until later in the day (and my wife can drive my truck with all the equipment for the game) and the fields are 63.5 miles away by bike. What the heck... why not? It is going to be painful but as long as I get there in time anywhere near alive I'm ok with it.

60 miles may not be long for many of you but I don't go that distance normally. Between 14-22 miles is my commute and I only do that a few times a week.

My main issue is pacing myself for 60 when I'm used to going less distance.

How often do you normally stop and get a quick bite to eat to keep from crashing? I'm sure this is mostly dependent on your fitness level, etc. Do you eat Cliff Bars, jelly beans, etc? I'll take plenty of water and probably a little sports drink as well.

For a metric century, I'll try to stop twice. Somewhere between the 20-25 mile marker and again at around 40-45 mile marker. The first stop will only be for about five minutes and the second around ten minutes. At the first stop, I'll down one of those Quaker Oaks 25% reduced sugar granola bars and maybe one of those gel packets. Also finish off one of my water bottles. At the second stop, I may have the same, but will take a bit of extra time to fill up my water bottles. Clif Bars are good too, but with my diabetes, I'll only eat one if I know I'll be working hard enough to burn it off rather quickly.

One thing that would worry me on the ride is making sure I get there before the start of the game. That will be a pressure on you to maintain a pace to where you are ensured arrival in time. I think if I were you, I'd map out the course on one of the web mapping sites, (Garmin Connect, MapMyRide, RideWithGPS), to get an idea where the hills are, how difficult they could be, etc. I'd also be sure to check usairnet.com the day before to get the wind direction and intensity for the hours I'd be riding. I have a pretty good idea how fast I can go in different terrain and wind conditions. Based on the route and predicted wind/temperature, I'd figure out how long it will take me to ride the metric century ... and then ADD an extra hour!

Good luck. Ride safe.

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p.s. I don't think your fitness will be an issue. You ride often enough that you are in reasonable physical condition and will be able to handle your ride without any problems.

Re: usairnet.com

www.usairnet.com (http://www.usairnet.com)
click "Weather" menu, (top, second from the left)
click "Aviation Forecast" hyperlink under "Aviation Weather" title, (top heading, first clickable option)
in menu pulldown under "Get Locations", select your state, click the "Go" button afterward
in menu pulldown under "Select a Location in ????", select the nearest station to where you are riding, click the "Go" button afterward
scroll down the displayed page to show "Wind Direction (Azimuth)" and "Average Wind Speeds (MPH)"

data displays in three hour, (I assume averaged), chunks. Only shows about 2.5 to 3 days in advance.

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I've found the page most useful for when I should head out on a ride to avoid the worst of the winds, or to wait to ride if I want a wind assist when trying for a Strava KOM segment. Afternoon winds are commonly 20+ mph in my area, which is very discouraging when you have to head into them, or a struggle to maintain steerage when it is a stiff cross wind.

I usually stop about once but if this is your first long ride stop twice... every 20 miles (or at 30 and 45) is probably good. Get up, walk around a bit, snack, reload and go. Keep your stops short (no more than 10 min.)

Depending on the temperature and how you're acclimated, you'll need to tweak your water strategy. I usually go one bottle of gatorade and one bottle of water (sometimes two gatorades) and if it's hot, i'll go through more than one bottle an hour. If it's cool, much less. I went 53 miles on Sunday with less than 2 complete bottles consumed but I did refill one of them at the half way mark (running out of water is a 100% guaranteed path to misery) A couple days before that I rode 23 miles, it was hot, and I finished both bottles before I got home (it was hilly too).

I have a selection of those single use gatorade pouches and I stick some in my jersey for when I refill my bottles. I hate the taste of tap water in california, so it's mandatory for me but it remains a good way to get more electrolytes and sugar in your system during your ride. You can also use those fizzing electrolyte tablets (I like the camelbak ones). Figure out where you can get water every 20 miles or so. 7-11, gas stations, friendly people with hoses... it all works. Oh, and make sure you keep drinking, sometimes its easy to forget when you get going on a long road with no stops. A quarter of a bottle every quarter of an hour or so.

As for food... I do like Clif bars, but I also like fig newtons & PB&J sandwiches. The trick is to eat before you think you need to, but not to over eat. Make sure you're nibbling something every hour or so (so not quite a whole clif bar) and I don't usually start eating the end of hour #2.

As volosong said, the most important thing for you will be to pace yourself, and just accept the fact that your last 15 miles are probably going to be much slower than you're used to. It might help to scout out the route & be familiar with it before you try it. Also, give yourself plenty of time to accommodate getting lost, or tired, or getting a flat. Obviously your wife can pick you up if you need it, and that's an incredible comforting thing to know on a long ride.

Good luck and all that! It sounds like a lot but it's eminently doable. Stand by for that great feeling of accomplishment you're going to get.

For a metric century, I'll try to stop twice. Somewhere between the 20-25 mile marker and again at around 40-45 mile marker. The first stop will only be for about five minutes and the second around ten minutes. At the first stop, I'll down one of those Quaker Oaks 25% reduced sugar granola bars and maybe one of those gel packets. Also finish off one of my water bottles. At the second stop, I may have the same, but will take a bit of extra time to fill up my water bottles. Clif Bars are good too, but with my diabetes, I'll only eat one if I know I'll be working hard enough to burn it off rather quickly.

One thing that would worry me on the ride is making sure I get there before the start of the game. That will be a pressure on you to maintain a pace to where you are ensured arrival in time. I think if I were you, I'd map out the course on one of the web mapping sites, (Garmin Connect, MapMyRide, RideWithGPS), to get an idea where the hills are, how difficult they could be, etc. I'd also be sure to check usairnet.com the day before to get the wind direction and intensity for the hours I'd be riding. I have a pretty good idea how fast I can go in different terrain and wind conditions. Based on the route and predicted wind/temperature, I'd figure out how long it will take me to ride the metric century ... and then ADD an extra hour!

Good luck. Ride safe.

---

p.s. I don't think your fitness will be an issue. You ride often enough that you are in reasonable physical condition and will be able to handle your ride without any problems.

Thanks. I have basically mapped it out though I am tweaking it. This will be a new route so I will be adding some additional time for "whatever". If I get to the warmup area early I'll just relax and recover.

Re: usairnet.com

www.usairnet.com (http://www.usairnet.com)
click "Weather" menu, (top, second from the left)
click "Aviation Forecast" hyperlink under "Aviation Weather" title, (top heading, first clickable option)
in menu pulldown under "Get Locations", select your state, click the "Go" button afterward
in menu pulldown under "Select a Location in ????", select the nearest station to where you are riding, click the "Go" button afterward
scroll down the displayed page to show "Wind Direction (Azimuth)" and "Average Wind Speeds (MPH)"

data displays in three hour, (I assume averaged), chunks. Only shows about 2.5 to 3 days in advance.

---

I've found the page most useful for when I should head out on a ride to avoid the worst of the winds, or to wait to ride if I want a wind assist when trying for a Strava KOM segment. Afternoon winds are commonly 20+ mph in my area, which is very discouraging when you have to head into them, or a struggle to maintain steerage when it is a stiff cross wind.

Thanks for the link, that will be useful.

I usually stop about once but if this is your first long ride stop twice... every 20 miles (or at 30 and 45) is probably good. Get up, walk around a bit, snack, reload and go. Keep your stops short (no more than 10 min.)

Depending on the temperature and how you're acclimated, you'll need to tweak your water strategy. I usually go one bottle of gatorade and one bottle of water (sometimes two gatorades) and if it's hot, i'll go through more than one bottle an hour. If it's cool, much less. I went 53 miles on Sunday with less than 2 complete bottles consumed but I did refill one of them at the half way mark (running out of water is a 100% guaranteed path to misery) A couple days before that I rode 23 miles, it was hot, and I finished both bottles before I got home (it was hilly too).

I have a selection of those single use gatorade pouches and I stick some in my jersey for when I refill my bottles. I hate the taste of tap water in california, so it's mandatory for me but it remains a good way to get more electrolytes and sugar in your system during your ride. You can also use those fizzing electrolyte tablets (I like the camelbak ones). Figure out where you can get water every 20 miles or so. 7-11, gas stations, friendly people with hoses... it all works. Oh, and make sure you keep drinking, sometimes its easy to forget when you get going on a long road with no stops. A quarter of a bottle every quarter of an hour or so.

As for food... I do like Clif bars, but I also like fig newtons & PB&J sandwiches. The trick is to eat before you think you need to, but not to over eat. Make sure you're nibbling something every hour or so (so not quite a whole clif bar) and I don't usually start eating the end of hour #2.

As volosong said, the most important thing for you will be to pace yourself, and just accept the fact that your last 15 miles are probably going to be much slower than you're used to. It might help to scout out the route & be familiar with it before you try it. Also, give yourself plenty of time to accommodate getting lost, or tired, or getting a flat. Obviously your wife can pick you up if you need it, and that's an incredible comforting thing to know on a long ride.

Good luck and all that! It sounds like a lot but it's eminently doable. Stand by for that great feeling of accomplishment you're going to get.

Thanks. Remembering to drink water will certainly be an issue as my normal shorter distances don't cause a problem if I get off on that a bit. I like the idea of the gatorade pouch things.

I'll probably go overboard on the gatorade, etc. this first time to make sure I make it.

If I stop, I stop only for a short amount of time. I try to eat and drink while riding.

For a metric, I would stop once to refill for water and grab a bag of chips depending on the ride.

You can stop as many times as you want. No police will bust you.

I'll probably go overboard on the gatorade, etc. this first time to make sure I make it.

I wouldn't. Don't go overboard, don't go underboard. Some people get upset digestive systems when they drink too much gatorade. I prefer the lower sugar kind and don't seem to have that trouble but don't invite disaster by over doing it!

Funny I'm going the same thing this weekend but I'm riding BACK from my daughter's game because it's damn early. It'll probably be about the same distance too. :)

I wouldn't. Don't go overboard, don't go underboard. Some people get upset digestive systems when they drink too much gatorade. I prefer the lower sugar kind and don't seem to have that trouble but don't invite disaster by over doing it!

Funny I'm going the same thing this weekend but I'm riding BACK from my daughter's game because it's damn early. It'll probably be about the same distance too. :)

Skip the gatorade for this first ride. Take some food with you. just my opinions. My tummy and gatorade do not play nice in the sand box!

Keep in mind, whatever anyone says is what's good for them and may not be good for you. The only way to find out what works for you is to just do it. The best way is to progress into a longer ride (i.e.: 30 miles one week, followed by 45 the next, then 50, etc...).

In the responses so far, I'm not hearing how often everyone eats, so I'll chime in there. In any ride that will be 2 hours or more, I start eating after 1 hour of riding, then make sure I have about 400kcals every hour thereafter. I find that dividing this into smaller portions (200kcals/30mins) is easier on my stomach. Small, frequent bites is much better than one large one.

I can (and regularly do) eat PowerBars, but prefer their gels. They're quicker/easier to swallow & digest. However, I even more prefer to stop and eat "real" or "normal" food at local corner bakeries or someplace. Plus, a nice cold drink.

On the bike, I drink about 1 bottle (500ml) per hour, more if it's warmer/muggy. I personally have used Gatorade, and don't have too much problem w/it. The added calories in liquid form, aids rapid digestion. However, I do pack my bottle with ice. The ice then melts and dilutes the drink, allowing it to "go down" smoother.

Hope this helps.

I wouldn't. Don't go overboard, don't go underboard. Some people get upset digestive systems when they drink too much gatorade. I prefer the lower sugar kind and don't seem to have that trouble but don't invite disaster by over doing it!

Funny I'm going the same thing this weekend but I'm riding BACK from my daughter's game because it's damn early. It'll probably be about the same distance too. :)

Agreed on the stomach issues. I'll overdo what I'd normally do but not so much my tum-tum gets upset.

Generally when we play an early game we have more that day and it is normally possible that we could go later into the day. With that variable I never know how much energy I'll have to ride home. Plus we play all over so some distances just won't work out.

Remember to nibble and drink every 15 minutes. Set a time if you can.

Keep in mind, whatever anyone says is what's good for them and may not be good for you. The only way to find out what works for you is to just do it. The best way is to progress into a longer ride (i.e.: 30 miles one week, followed by 45 the next, then 50, etc...).

In the responses so far, I'm not hearing how often everyone eats, so I'll chime in there. In any ride that will be 2 hours or more, I start eating after 1 hour of riding, then make sure I have about 400kcals every hour thereafter. I find that dividing this into smaller portions (200kcals/30mins) is easier on my stomach. Small, frequent bites is much better than one large one.

I can (and regularly do) eat PowerBars, but prefer their gels. They're quicker/easier to swallow & digest. However, I even more prefer to stop and eat "real" or "normal" food at local corner bakeries or someplace. Plus, a nice cold drink.

On the bike, I drink about 1 bottle (500ml) per hour, more if it's warmer/muggy. I personally have used Gatorade, and don't have too much problem w/it. The added calories in liquid form, aids rapid digestion. However, I do pack my bottle with ice. The ice then melts and dilutes the drink, allowing it to "go down" smoother.

Hope this helps.

Everything helps. Given that people are different I can still draw upon past experiences.

I think that stopping and eating something will also help pace myself and make it easier to get the distance.

To get there on time I'm estimating 10 mph. Six hours (and a tad) plus one for good measure. I theory I'll be there in plenty of time and I can lean back against a tree and rest.

My biggest worry is that my rump will hurt.

Remember to nibble and drink every 15 minutes. Set a time if you can.

Will do. That will be the tough one. I'm going to print out maps for my ride (I'll also have my gps) so stopping and consulting my map will make for a perfect time to nibble and drink.

Keep in mind, whatever anyone says is what's good for them and may not be good for you. The only way to find out what works for you is to just do it.

+1 to this too.

You'll be fine, don't over think it. And yes, your rump will hurt, don't let it get you down.

Just allow enough time so you don't have to rush. Since this is a long ride for you, it may occur to your backside to start hurting. Stand and stretch occasionally to get out of the saddle, stop every hour and walk around for a few minutes. It's not a race.

Will do. That will be the tough one. I'm going to print out maps for my ride (I'll also have my gps) so stopping and consulting my map will make for a perfect time to nibble and drink.

Yes, your derriere will protest. Just accept it and be sure to stand for a few pedal strokes from time to time to stretch out.

What I've done the past few months instead of maps is to print out a little queue sheet in about 14-point type that just shows the name of a street where I need to turn, the direction, (e.g., "L" "R"), the total mileage at the turn and the mileage from the last turn to this next one. It works for simpler routes, maybe ten to fifteen turns total. More than that, it is just too busy. I cut this out as small as possible and scotch tape it to my top tube just behind the head tube. I use some of that clear packing tape, so dripping sweat doesn't "ruin" the sheet. I fold over one edge so it will be easy to peel off when I want to discard it.

What this tells me is that with a quick look at the GPS odometer, I can see how much farther until the next turn. The miles to the next turn will give me an indication of how long, (timewise), before I need to "worry" about turning again. When I make a route with the aforementioned route planning web sites, if I display the mile markers, I can interpolate down to an accuracy within .1 or .2 of a mile. That way, it is easy to tell if I overshoot a turn and need to think about going back to pick up the route again.

(I also have my heart rate zones taped to my top tube to help tell me when I'm pushing it too hard or are slacking off too much.)

What you eat or drink is the personal part, how much of either is science. You cannot absorb any more than 16-30 oz of fluid in an hour. And, about 300 calories per hour.

So can you eat or drink more....sure, does it do you any good, no.

Also on electrolytes....it's the percent change in your levels that matters. As in, of you naturally eat lots of salt, replenishing more per hour is required to prevent major crashes..conversely if you are on a very low sodium intake, you don't need as much.

For longer durations you also need some protein in your calories...10-20%

However, all this being said, an old running statement Applies....never experiment with diet on race day. So don't go changing up your norm just because of a longer distance...just incrementally increase the norm

Pootling along at 7mph average, 60 miles is a bit over 8 hours in the saddle,
turning the pedals .. enjoy the landscape views..

... It's not a race.

That is my challenge. I treat my commutes and other rides (much shorter in duration) like it is a race. I like it that way. I am going to have to focus on setting a pace that is good for distance and not a workout.

Yes, your derriere will protest. Just accept it and be sure to stand for a few pedal strokes from time to time to stretch out.

What I've done the past few months instead of maps is to print out a little queue sheet in about 14-point type that just shows the name of a street where I need to turn, the direction, (e.g., "L" "R"), the total mileage at the turn and the mileage from the last turn to this next one. It works for simpler routes, maybe ten to fifteen turns total. More than that, it is just too busy. I cut this out as small as possible and scotch tape it to my top tube just behind the head tube. I use some of that clear packing tape, so dripping sweat doesn't "ruin" the sheet. I fold over one edge so it will be easy to peel off when I want to discard it.

What this tells me is that with a quick look at the GPS odometer, I can see how much farther until the next turn. The miles to the next turn will give me an indication of how long, (timewise), before I need to "worry" about turning again. When I make a route with the aforementioned route planning web sites, if I display the mile markers, I can interpolate down to an accuracy within .1 or .2 of a mile. That way, it is easy to tell if I overshoot a turn and need to think about going back to pick up the route again.

(I also have my heart rate zones taped to my top tube to help tell me when I'm pushing it too hard or are slacking off too much.)

Good thoughts. I use a similar notation when jotting down something for my car when I don't want to use GPS.

I can also plot out the ride and use Endomondo, or Google Maps to help out. I don't want my phone to run out of juice on the ride so I'll probably minimize that.

What you eat or drink is the personal part, how much of either is science. You cannot absorb any more than 16-30 oz of fluid in an hour. And, about 300 calories per hour.

So can you eat or drink more....sure, does it do you any good, no.

Also on electrolytes....it's the percent change in your levels that matters. As in, of you naturally eat lots of salt, replenishing more per hour is required to prevent major crashes..conversely if you are on a very low sodium intake, you don't need as much.

For longer durations you also need some protein in your calories...10-20%

However, all this being said, an old running statement Applies....never experiment with diet on race day. So don't go changing up your norm just because of a longer distance...just incrementally increase the norm

Good words. I know what overdoing the sports drinks are for me so I'll stay under that. I'm certainly going to use water for my primary hydration.

WM - it's funny, I had this exact same plan set for last Saturday -- was goign to ride to my daughters' lacrosse tournament, and the distance was about the same as you ~ 60 miles. Sadly, it was raining when I got up, and a look at the radar showed a severe storm pocket coming right into the middle of my route so I scrapped the ride. I was disappointed, but glad that I didnt' ride since the rain was pounding down for about 15 miles of the drive there! It would ahve been a miserable ride.

As for stops - I think there are days I would do that distance with one stop to strech and maybe refill some water, and then there are days I might do it with 6 stops just for the heck of seeing things or maybe I just didn't feel quite on that day. Seems like you've allowed yourself plenty of time for either scenario.

Good luck with the weather and the ride.

I slightly pulled a muscle that goes from my front hip into my thigh. It's improving but not healed yet.

I am going to prepare and get up tomorrow morning and make the call. I know that just because I don't feel it doesn't mean it's healed yet so I'll take that into consideration. Right before I get on my bike and go anyway.

Right now I'm printing out some maps with milestones of key intersections. It appears as if about 50 miles of the distance is bike trails.