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  1. #1
    Senior Member timmythology's Avatar
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    First Orginized Ride

    So this Saturday i am doing my first big ride. The ride is 80 miles, 62 is my largest to date, which I have done on both my commuter MTB, and my new road bike. So now I am getting a little anxious about it. I think there is two lunch stops, and water every 15/20 miles.

    Now do I just depend on them, or do I pack what I am use too? I usually take two water bottles and wear a camel pack, I drink a lot and so fill up as needed. I carry a small store with me in addition. Couple protein bars, protein powder, jerky, nuts, raisins, eggs, fruit and a pbj. I rarely eat anything more than a power bar, and fruit. Until after the ride

    I am worried about what they will feed people at their lunch stops. When i did the 62 the other week my partner stopped at a deli, where I had a half sandwich that did not sit well. Which made the ride after lunch awful. So food has me concerned. I also notice that a lot of people i see riding do not wear camel packs.

    also tips on pacing would be nice. I am now very happy with my new bike after learning to use the brifters, did a 32 mile ride this last weekend that was mostly hills, with no problems shifting. I tend to start off really fast and than slow down at the end. So I need to work on setting a steady pace.

    Thanks for letting me vent my anxiety.

  2. #2
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    You shouldn't have an issue doing that distance but man you don't need that much for a 80 mile ride. O.K. everyone is different but for me to ride my best I require something every 45 to 60 minutes and usally get the calories from gel products, I find solid food slows me down, if they say water is on route then there likely is. You will eventually find what works for you. I will give one tip thou don't rely on protien for your energy your body requires carbs for fuel while doing endurance activities, save most of your protien till after the ride. If you like solid foods think grainola bars.
    Best thing about cycling is when I'm at work I'm thinking of cycling, when I'm cycling I'm thinking about cycling.

  3. #3
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    Quote Originally Posted by timmythology View Post
    Now do I just depend on them, or do I pack what I am use too?
    Don't know about you, but I've heard a lot of horror stories about organized rides running out of food and water, not having enough food/water stops, not having acceptable nutrition, etc. While I wouldn't want to overload myself on a long ride, I also wouldn't depend entirely on the ride organizers to keep me supplied with food and drink. I'm comfortable riding with a Camelbak, so I usually fill mine with my favorite sports drink and take it on longer rides even if it isn't the cool thing to do. I'll also stuff a few extra food bars in my jersey or the Camelbak.

  4. #4
    Senior Member timmythology's Avatar
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    Thanks for the reply.

    Why no protein? I find that a protein drink mix, or bar really keeps me fuller longer. I tend to shy away from carbs simply because they really make me crave, more carbs. I can't have real solid food on a long ride, just does not sit well in my tummy. So I usually either have a bar, piece of fruit, or protein drink on a ride. I tend to pack for a lot for irrational reasons. The thought of not having food drives me crazy to distraction. At 285 a few extra pounds it just dont really matter to me.

    I rareily eat every thing I pack. My partners usally do, especially after the ride.

    So Ill take my camel pack, fruit and a few bars for those just in case moments.

  5. #5
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    I know what you mean about the carbs, but when riding more than an hour my opinion you should be putting some carbs into the fuel system. Just eat an apple, good health carb.

  6. #6
    Downtown Spanky Brown bautieri's Avatar
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    Like CJKarl mentioned, the best fuel for long distance rides is carbohydrates because your body can absorb and put it to use much faster than it can with protein. Save the protein drink, eggs, and jerky for after the ride. Instead I would substitute an extra PBJ for the eggs, diluted Gatorade (50/50 with water) instead of the protein drink, and a cliff bar or two instead of the jerky. If you want to have the cammelback as a type of security net then keep it on but only use it as a last resort. If you rely on your bottles and have stops every 15-20 miles there is honestly no reason you should run out of water so long as you drink at the rest stops before you fill up and take off.

    This is what I do regarding food and beverage on metrics and imperials:

    I carry two 24oz water bottles. My bottle on the down tube (the one I always reach to first) is filled with regular water. My second bottle which is on my seat tube is filled 50/50 sports drink/water. I keep them in those locations so I do not depend on the sports drink. I keep that around in case I need it or just need a splash of flavor to get the nasty Goo taste out of my mouth. I top off at every rest stop because you never know if the next stop is going to be dry or not. This gets really interesting when you keep topping your sports drink off when the organizers have all different colors. You end up with some fruity tasting drink with a lovely green/brown hue. Pro tip: designate one of your plastic water bottles to be strictly your sports drink bottle. The smell never seems to come out of them so matter how well I wash it. Aluminum bottles remedy this problem.

    Food wise I keep my favorite cliff bar (peanut butter) and two packs of Jelly Belly sports beans in my jersey. At rest stops I'll have anything that resembles real food such as oranges, bananas, pretzels, crackers etc. and shy away from food I am less familiar with like energy bars I've never tried, mystery Goo, and anything with meat because it doesn’t sit well with me on a ride. Course, your mileage may vary.

    Anyways, it's all mental. You can do it, keep the rubber side down.

  7. #7
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    If you do not replace the carbs on long rides your body will start to break muscle down to get energy required. You can't process protien fast enough to get the needed energy to perform. Also your body will burn the carbs fast and you will likely not crave them while riding at least I don't and I'm a carb junkie. You will see a big difference in you long term effort if you use carbs, you really do need them. A low carb diet is not what a cyclist requires during effort.
    Best thing about cycling is when I'm at work I'm thinking of cycling, when I'm cycling I'm thinking about cycling.

  8. #8
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Agreed with the consensus here. Actually, if you deplete your carbs badly enough, you literally cannot think straight. Your brain can ONLY operate on Glucose. That's why when you bonk badly, you're so disoriented and such.

    The other thing, too much protein in your stomach will actually detract from your hydration, since it will take longer to break down. It sits in your digestive tract as particulate matter and draws water FROM your body into the digestive tact because of the concentration of particulates reversing osmotic flow. H2O always crosses our body's semipermeable membranes from low to high concentration of particulate.

    I'd suggest something with Maltodextrin in it and low bulk. Also, carry some Glucose tabs like you can get in the pharmacy fpr a diabetic. They are over the counter and can literally pull you back from a bad bonk enough to finish up the ride. Stay with low bulk/ high energy foods until after the ride and during, take in between 250 and 300 food calories/hr. That's all your body can process an hour anyway.
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  9. #9
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    Quote Originally Posted by timmythology View Post
    I tend to shy away from carbs simply because they really make me crave, more carbs.
    Try eating complex carbs, or something that contains fat and protein in addition to carbs, rather than simple carbs. Personally, I find that I really don't crave food at all during rides; I almost have to force myself to eat. FYI, I drink CarboRocket and eat Chocolate Chip Clif bars on long rides. Clif bars have a bit more sugar than I'd like, but they taste great, don't melt, and don't upset my stomach so I stick with them.

  10. #10
    Gears? CliftonGK1's Avatar
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    Pacing is probably the toughest thing to learn for long distance riding. (We'll call 80mi LD, since it's all relative.) When I first started LD riding (200k and up) pacing was my biggest issue. I'd start out like a rocket; OK, a really slow, 16.5mph rocket... and around 90 miles I'd be burned out and slow down to below 14mph just to finish out the last 10 miles of a century. I didn't even make it to 200k until my 3rd attempt! That was when I forced myself to keep a steady 14.5mph pace right from the start, even though I felt that I could go much faster. It's not about fast! It's about far. And I've learned that 14.5mph is my (literally) all-day pace. I can keep that pace up for 17 hours (so far. I haven't tried anything longer yet.)

    As for food... If you're getting into LD riding, try and temper your stomach to rely on "normal" food instead of just gels and bars and powders. I did my first double (14h 45m) on Clif Bars and Accel Gels and Accelerade. I swear, by the 10th hour I was so frackin' sick of those things. No matter how many different flavours you pack, there's just no variety in texture and they all taste the same after half a day on the bike. Blech! (Plus, if you're on a really long ride; like 300k or more; you don't know what the next gas station or convenience store will have in stock.)

    I still bring a couple of bars and gels as my "emergency reserve", but I prefer to rely on real food instead:
    Big ol' bowl of oatmeal with fresh raisins and a banana before the ride. (Or a McD's sausage McMuffin and a hashbrown if I'm picking stuff up along the way. For realz; you can get some insane power from that garbage!)
    Sandwiches: Good dry Italian salami and cheddar cheese with lettuce and mustard on Dave's Blues bread. Cut into quarters for easy 'on the go' munching.
    Bananas
    Nectarines/plums/apricots (in season)

    For a solo century I'll bring 1 1/2 sandwiches, 2 bananas, 2 Accel Gels and a couple of pre-measured baggies of Accelerade. This weekend I'm riding an organized ride (Tour de Cure) I paid an entry fee and my team raises a few thousand for them every year, so I plan on getting my money's worth out of it. I will bring my Endurolytes and a couple pre-measures of Accelerade. They'll have fruit, cookies, gels, bars, pretzels, chips, etc. at all the stops.

    What you should really look to do for any long rides is keep up a caloric intake of 250 - 300 cal/hr. That's all your body can usefully process, so that's all you need to take in. Anything more, and you're wasting effort. For reference, a Clif Bar and an Accel Gel is about 300 calories.
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  11. #11
    Senior Member mkadam68's Avatar
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    Quote Originally Posted by bautieri View Post
    ...I carry two 24oz water bottles. My bottle on the down tube (the one I always reach to first) is filled with regular water. My second bottle which is on my seat tube is filled 50/50 sports drink/water. I keep them in those locations so I do not depend on the sports drink. I keep that around in case I need it or just need a splash of flavor to get the nasty Goo taste out of my mouth. I top off at every rest stop because you never know if the next stop is going to be dry or not. This gets really interesting when you keep topping your sports drink off when the organizers have all different colors. You end up with some fruity tasting drink with a lovely green/brown hue. Pro tip: designate one of your plastic water bottles to be strictly your sports drink bottle. The smell never seems to come out of them so matter how well I wash it. Aluminum bottles remedy this problem.
    Almost exactly what I do But, for the 2nd bottle, I just pack it with ice, add some gatorade or accelerade, and as the ice melts, it waters it down nicely for me. I'll take a swig of the sports drink, followed by some water to rinse the mouth.

    Food-wise? I really like the new PowerBars--they're kinda tasty, especially the cookies'n'cream:


    And really especially their fruit flavors are awesome!!


    Yum. But, I can only get the regular bars for $0.99 each at their cheapest (although my team is sponsored by them and we do occasionally get a box of free ones) and the fruit bars for $1.50 each . So, I've actually moved over to PayDay bars:


    They don't have chocolate that melts all over. They have a little bit o' protein for slow digestion, but also some simple carbs for speedy energy. Best of all? I can get them for $0.50 each or even 3/$1 at the dollar store!!

    Regardless of the food during, I always eat something right away when done. With our team's sponsorship, I can usually find one of these:

    Visit The C-Blog : the blog about cycling.

  12. #12
    Senior Member timmythology's Avatar
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    Following up

    Alright, I am adding a second cage with new bottles, so will have to on my bike. I'll try and start transitioning to my bottles over the camel pack, but will take for a security blanket.

    I like the new power bars too, and have started using the energy bars, that have 45ish grams of crabs per bar. I used one of those and two bananas last week on a very hilly 32 mile ride and it seemed to work. So 250ish cal an hour could be a fruit and a bar than?

    I am using this ride as a practice for Seattle to Portland, even though I have not even done a century yet.

    So what's a good flavor of the drink, currently just use water. Have never really liked Gatorade. I know from reading that I need to replenish the electrolytes, that water will just help to flush out. I like the dilution part as it is suggested.

    For pacing, I try and spin and always pedal. So for pacing my self should I just coast once I get to a comfortable speed, rather than just keep spinning? So do I find a gear that allows me to spin at that speed?

    Thanks for all the help, and replies.

  13. #13
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    Quote Originally Posted by timmythology View Post
    Alright, I am adding a second cage with new bottles, so will have to on my bike. I'll try and start transitioning to my bottles over the camel pack, but will take for a security blanket.
    If you're comfortable using the Camelbak, why transition to water bottles? I can't really see the sense in that... Wouldn't hurt to take an empty bottle just to make refilling the Camelbak easier.

    So what's a good flavor of the drink, currently just use water. Have never really liked Gatorade. I know from reading that I need to replenish the electrolytes, that water will just help to flush out. I like the dilution part as it is suggested.
    As stated before, I like CarboRocket to drink. Unlike most sports drinks, it contains complex carbs rather than just sugar. Just what you need on a long ride! It also contains electrolytes and the flavor is much less sweet than Gatorade, which will encourage you to keep drinking all day long.

  14. #14
    Senior Member timmythology's Avatar
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    Completed

    So I completed the 77.5 mile route for Reach the Beach in Oregon.
    Conditions where an awesome 70ish day with lots of pollen floating in the air. Made it with an average speed of 14.9 mph. My ride time was 4:58 min, with over all at 6:40 min. My fastest ride to date, as well as longest.

    I was able to also complete a 35 mile loop this morning upon waking up. So I am feeling good.

    Next up is the Seattle to Portland ride in July.

  15. #15
    Senior Member Hill-Pumper's Avatar
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    I wish I would have known that someone from here was doing the same ride as I was. It would have been nice to ride with you for a while!!! What a great day though. I'll be posting my ride report with pictures shortly.

  16. #16
    Senior Member timmythology's Avatar
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    Same here, The weather was great, especially after the rain last week

  17. #17
    Senior Member Hill-Pumper's Avatar
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    Quote Originally Posted by timmythology View Post

    Next up is the Seattle to Portland ride in July.
    Ever consider doing a ride between now a then? I am doing the
    Strawberry Century
    next month in Lebanon. Feel free to join me if you wish !!!!
    Last edited by Hill-Pumper; 05-19-09 at 10:37 PM.

  18. #18
    Senior Member timmythology's Avatar
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    I was considering doing the PWC Pioneer Century on 6/6/09http://www.pwtc.com/index.php/schedule/more/pioneer_century_2009/.

    I have heard the strawberry is really fun though, and now have to think about it. My head hates to think

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