Planning my first century!
03-21-15, 09:03 AM
#51
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if you drink a bottle of your mix AND a bottle of water per hour, you will take in too much water in my opinion. I know I was. In total most places I read say you need somewhere between 15-30 oz of water per hour depending on your size, physiology, and temp. I seem to remember the max you can even process in an hour is around that 28 oz mark, so drinking more only ends up in distress.
I didnt watch the video, but I will, but I do want to say I have never been able to sip every x minutes....my sips turned into me not having half a bottle down in an hour. I make sure I gauge my consumption by the bottle...in other words, my bottles are 20 oz and I make sure I get one per hour in my some way. (keep in mind I mean all this on rides of more than 2 hours)...I dont fret like this on shorter rides, but if I am going over 50 miles, I make sure I stay hydrated.
I didnt watch the video, but I will, but I do want to say I have never been able to sip every x minutes....my sips turned into me not having half a bottle down in an hour. I make sure I gauge my consumption by the bottle...in other words, my bottles are 20 oz and I make sure I get one per hour in my some way. (keep in mind I mean all this on rides of more than 2 hours)...I dont fret like this on shorter rides, but if I am going over 50 miles, I make sure I stay hydrated.
03-21-15, 10:15 AM
#52
Senior Member
I eat a reasonable breakfast 3 hours before the start, and taper my water. As jeff said, I make sure I eat 200-300 calories per hour and at least 16 oz of water per hour. I use either hammer endurolytes or the fizz for salt replenishment. I used to use perpeteum for fueling but over time found it made getting the proper water difficult. I still wanted my bottle of water to drink during the hour, but since that needs water to mix, I was getting too much fluid and was bloating by rides end. I now throw in a pack or two of that for hard parts of the course but eat other solid foods while riding.
Other tips in my opinion would be dont rely on rest stop food to a: be there, b: be tasty or what you are use to. Dont stop at the first rest stop, make it to the second and get new water (I just carry two bottles). Take your favorite pain pill with you for the last half if you get shoulder neck pain form being in that position and not use to it. Popping two of those in the last two hours can help.
Other tips in my opinion would be dont rely on rest stop food to a: be there, b: be tasty or what you are use to. Dont stop at the first rest stop, make it to the second and get new water (I just carry two bottles). Take your favorite pain pill with you for the last half if you get shoulder neck pain form being in that position and not use to it. Popping two of those in the last two hours can help.
Surely on the shorter rides you all are doing leading up to a century you are figuring out what you can, and probably more importantly, can't eat and drink. The days before your longest ride is *NOT* the time to start experimenting.
I usually carry all of my nutrition (3-4 Cliff bars for a century and 5 for a double metric) and only use stops for water.
03-21-15, 04:04 PM
#53
Senior Member
Interesting about the PayDay bar melting. I carry those as emergency fuel and since they don't have chocolate the issue of temperature is less of a concern for me. I had one with me and ate it at the 4th pit stop in Palm Springs this past Fepb when it was really hot. It is cheap easy sugar and protein.
