chasm54

No, it wouldn't depend how long the ride is. If you ride for four hours continuously and eat about 100g of carbs per hour as you do so, at the end of the ride you'll have about 4x40g - 160g - of undigested carbs that have yet to be absorbed through your small intenstine. If you rode for eight hours eating at that rate, the figure would double. It's simply a function of how quickly (or, rather, slowly) carbs are released into your system through your gut.

There are loads of articles on how carbs are digested, you can google for them. Here's a discussion in a running magazine about whether it's possible to increase the rate of absorption from 60g (240kcal) to 90g (360kcal) per hour by using the right combination of sugars. Sweat Science » Maximizing carbohydrate absorption during exercise Beware, though, the author works for one of the sports energy drink companies.

The point for century riders is that eating a little, often, is the best strategy and that more does not mean better. We allow ourselves to spend long hours on the bike not by absorbing vast amounts of carbs quickly - we can't do that - but by keeping our effort down to the level at which we are drawing most of our energy directly from fat stores, so that the depletion of our glycogen reserves happens only slowly and at a rate we can replenish on the fly.

ModeratedUser150120149

Since I started this track by referring to what racing dog trainers do and wondering if there was a crossover I'll go to them to see just what they do to get their dogs to eat enough. The racers I'm referring to are those who do the long distance, 300 mile to 1000 mile, races. I'm pretty sure logistic considerations prevent them from feeding any more than is necessary for optimal performance.

volosong

I'm afraid it isn't going very well for me this year. For my "birthday ride", I always take a ride that is twice my age in miles. Last August, that meant I needed to ride 124 miles and I mapped out a fairly flatish route along a river bike path to the ocean and back. As usual, I got a late start. Made it to the beach just fine, took about a half-hour break and started making my way back.

That day, I did not get the wind assist that would normally be there in the afternoons. I noticed as my speed dropped, that I needed more frequent and longer breaks. Finally, at the 100 mile point, the path ended and didn't resume until traversing two suburban cities with real crappy roads. It had just gotten dark by then and I was worn out and didn't really want to go through the cities in the dark. I made the "call of shame" and had my lady friend come and fetch me home. (However, the next morning, I did take a 24-mile ride and got my birthday mileage in within a 24-hour period, so I count it as a minor success.)

Something happened to me emotionally that day and I have had very low mileage since then. Only a few hundred miles and a handful of rides. Looking back, I think I was suffering 'burn out'. It was a pretty intense Spring and Summer. And of course, I'm totally out of shape because of inactivity and really feel it when riding. For any typical ride, my average speed has dropped by about one or two miles per hour. This past Sunday, I rode a metric century, and I was wasted the rest of the day.

I'm concerned about this coming August when my birthday ride will require a 126 mile ride. If I don't get some base miles in and some decent conditioning, I think I'll be limited to riding two metric centuries, back-to-back, within a 24-hour time frame. I could start at noon on Saturday to get the first one in, then first thing in the morning the next day to get the second one in. I'll count that, even though I'd like to do it in a single ride.

volosong

Never thought that, but several times, right at about the 80-mile marker, I've really wished the ride were over. This is on self-supported centuries. For some reason, charity rides are easier. Maybe because there are rest stops about every five miles. (Well, sometimes it seems like they come about every five miles apart.)

I really, really like what you summarize here. This is exactly what makes a century "special" and an accomplishment to be proud of having done. It is finding a balance between your body, your mind, your soul, your emotions, nutrition, the terrain/route, and the weather. When all things are in balance, you go to sleep that evening knowing that you accomplished something unique and memorable. When they are out of balance, you feel terrible anguish and vow to conquer and achieve the goal next time.

Dudelsack 

You got it made in the shade there, dude.

Question: when I rode from Avoca Park to Springfield and then down to Dayton, I was fine until I hit the end of the Mad River trail. I didn't see any trails going to the U of Dayton, so I ended up going right through downtown, finally ending up on Ridgewood Avenue, where I was staying. Is there a path that I could have taken? Riding downtown wasn't a big deal as it was 7PM Saturday and pretty empty, but I was on miles 105-113 at the time and would have preferred a path.

As far as nutrition goes, I fueled my century at the Xenia Taco Bell and at an ice cream store and did fine, although a pack of GU really came in handy at mile 105 when I was feeling a bit peckish.

OldsCOOL

Maybe one of these Saturdays my 70 or 80 mile rides will sprout a Century.

jjames1452 

This map should show the route from UD past Shroyer.

https://www.google.com/maps/place/Da...c8c436d8?hl=en

Dudelsack 

The problem is that under I75 the trail has been torn up and is impassable. On my trip I had to take US 48 south.

Carbonfiberboy 

Wishful thinking for this year is that we're doing the one-day STP, 203 miles, July 12 on our tandem. First time we'll have done over 200k on the tandem. Not really wishful thinking: we're doing it. Hoping to get to Portland in 14 hours, that's the wishful part. Last time I did it on a single was 10 years ago, when I averaged a 131 HR. Planning on a 117 average this year. Time takes its toll. Hope Stoker can keep her HR down, too.

We did 375 miles last week for a nice endurance block. Should serve us well next weekend.

h2oxtc

So my Century :: Granfondo Axel Merckx Okanagan 2014 :: came and went, successfully. It was tad bit warm, reaching 113F mid day. The very last aid station included a guy with a spray hose and a few miles earlier a local resident sat at the end of his driveway with a garden hose, offering to cool down anyone who wished. "Yes please".

As previously posted, my greatest concern was nutrition / hydration. The result was much better than previous shorter rides, and perhaps considering the heat was successful. The last 20 or miles I could tell that my electrolyte and carb absorption rate had diminished and found that my energy levels were kind of yo-yo-ing. One minute I felt like they could throw another climb at me, the next minute wishing someone would come along and push me. After the ride I experienced some minor leg cramping. Rested in the shade for an hour downing popsicles, ice cubes, water, fruit juice, and even a slushie (now that's good hydration).

This has been an interesting and informative thread. Thanks to all who posted.

Social Climber

Did the Gold Coast Tour on Long Island yesterday. 102 miles with about 5,400 feet of climbing. This was my first century of the year and my third overall, having done my first two last year. Very nice ride. Routes were well marked and the support was decent but not incredible. Did get rained on at the 45 mile mark or so but the showers cleared quickly and the weather was very nice after that.

Now I need to negotiate with DW for the time to do a couple more this season.

Trsnrtr

Did my third solo century (102.1 mi.) this year. On bike average was 16.6 mph, total average was ~15 with stops (5).

Intake was:

Breakfast was an English muffin, one egg and 2oz. of chicken. Also, triple shot Americano.
First stop (22 mi) was an energy bar, diet coke and 12 oz. of coffee.
Second stop (46 mi) was six chicken strips, diet coke and 20oz. unsweetened ice tea.
Third stop (68 mi) was an energy bar and water
Fourth stop (83 mi) was frozen yogurt, diet coke, 16oz. coffee

Also, averaged one 20 oz. water bottle for every 15 miles or about 6-7 bottles.

Rick@OCRR

Another century for me yesterday, unsupported, but a bit of a challenge since I was adding bonus climbing and bonus miles.

Ended up with 118 miles and 12,400 feet of climbing. You can see it on Strava here:Bike Ride Profile | A/C - Hwy 39 Loop w/Dawson Saddle, Crystal Lake and Little+Big GMR added near Duarte | Times and Records | Strava

This was supposed to be a huge group ride but a number of us started out an hour early. Some because they were slow, some (like me) because I was going to add to the original route.

Penny and me during a short stop in Sierra Madre and the way over to Hwy 2 (Angeles Crest) Photo by Lois Rubin.

I started with Bob E, Lois, Maureen and Penny at 7:00 am on our trek across the foothill cities from Duarte to (eventually) La Canada. Bob M. caught us along the way, having started at 7:15. From there I took off with a guy I met at the Foothill Blvd. / Hwy 2 (Angeles Crest) intersection (Eric) but he was really too fast for me so I begged off before Clear Creek.

I didn't stop at Clear Creek but did stop at Red Box, about 6 miles up the road. Met Herb (who was already there, having ridden up from Burbank) and enjoyed a cold Coke while I waited for Bob M. to arrive. Bob and I took off together for Newcomb's Ranch (12 miles up the road) and I got there just a few minutes before he did.

Met Ken Mathis at Newcomb's, and he said Terri Boykins (who he'd ridden up with) had taken off already, so I set off trying to catch Terri. Talked to some cyclists at Cloudburst Summit (during some light rain) then rode alone, through the tunnels, and down to Islip Saddle. There I had a decision to make and decided to climb to Dawson Saddle, which would add ten miles a bit over a thousand feet of climbing. Nice climb though!

From the top of Dawson I descended to Islip, pushed my bike under the barricade to the "closed" (no motor vehicles) section of Hwy 39 and down to the entrance road for Crystal Lake. This is a 2 mile road (off of 39) with 600 feet of climbing and it was along here that I passed 10,000 feet of climbing for the day. I bought a cheeseburger and fries (+ 2 Pepsi's) at Crystal Lake Café and talked to two other "climbing fanatic" cyclists about climbs in the area as we ate lunch.

After Crystal Lake it was a huge long descent to East Fork Road, a slightly up and down road (with a stop for Coke and water at Camp Williams) then the climb up Little GMR for 5 miles and a bit over 1,000 feet of elevation. From there it was (mostly) downhill to Glendora, across Sierra Madre and back to the park.

The huge group that started at 8:00 am must have passed me while I was riding Dawson since I didn't see them, or the group I started with, again all day.

This was century #21 for the year so far. Lovely views, mostly overcast day, some rain but very light so no worries.

Rick / OCRR

dicktill

WOW! (I need to start drinking Cokes!)

Regards & congratulations, Dick

Rick@OCRR

Thanks Dick,

True, there aren't many places in the mountains where I can grab a cold Coke but that one at Red Box (store run by Native Americans, not always open) and the one at Camp Williams (before the Little GMR climb) sure helped.

I had Pepsi at Crystal Lake Café since that's what Adam stocks there . . . and I'm really not that picky!

Other than the burger and fries at Crystal Lake I survived on Perpetuem and jersey pocket food.

Rick / OCRR

az_cyclist

congrats on century # 21 Rick. I think I am at about half that.

Biker395 

Great job, Rick!

We were wondering where you were. We left at 8AM and did the full monte (but not the extra-extra credit you did). We were puzzled, cuz we see you at all along the route, but saw your car down at Encanto.

Beautiful day. I was SURE we were going to get thunderstormed on, and all we got was a light drizzle for a short time. And for some reason, the descent down 39 and GMR seemed sweeter than usual.

Here's a look down 39 from near Islip Saddle.

PRus

Planing to ride a century this Saturday. Working towards my first solo century.
Heading out for a 20 mile loop, meet up with the 55 mile club ride in the middle and head back out for the rest solo.
Have to top it of with a extra 4 miles to make it a double my age Birthday ride!

Rick@OCRR

Great photo as usual Vic,

Yes I think you and the peloton must have passed me while I was riding to Dawson Saddle and back. I would have thought others might have climbed to Dawson, esp. since it's right there after you descend from the tunnels. I just couldn't pass up the opportunity!

I thought I would see everyone at Crystal Lake Cafe since that's an excellent food stop on the descent but I guess David Wu and Rory were keeping everyone well fed so they didn't have to stop. I did see some other cyclists at Crystal Lake Cafe but they weren't on the David Wu ride.

Sorry I missed the ice cream though!

Rick / OCRR

kingfishr

The 48th annual 300km (185 mile) Vätternrundan (Lake Vättern, Sweden) on June 14 was the goal of about 17,000 cyclists this year, and I was using it as a training ride for the biggest ride of my life, La Marmotte in Southern France on July 5th. I belong to two cycling clubs in Southern Sweden who joined forces to have over 100 participants riding the Vätternrundan together. The ride is well organized with 50 riders starting every two minutes and to avoid incidents between fast and slow cyclists, the clubs with ambitions to finish in below 10 hours start last about 4 hours after the last single rider. This year my dream was 8:30 and about 20 of us from CK Lunedi and Höllviken CK planned to ride together as long as possible with a group that had a target time of under 8:00. Unfortunately due to strong tailwinds the sub-8 group left us in the dust after about 15 minutes, and we straggled along regrouping and waiting for the sub-9 group that started 4 minutes after us. It took about 30-45 minutes before they caught up with us and with about 25 riders we managed the first 100km at 39,5kmh (24,6mph) in a double paceline. But at 100km the course makes a 180 degree turn and the tailwinds turn into headwinds. We barely managed 30kmh for the next 100km before the winds began to die down and then finally the course turns another 180 degrees to head back to the town of Motala, the starting point. I have a hard time eating solids on long rides so I had 4 bottles with Vitargo on my bike, with two scheduled stops where we were provided new bottles of Vitargo. In total I consumed 6 x ,75liters of Vitargo, which was probably not enough since my legs were pretty beat at the end. I didn't make my target time of 8:30, instead we finished in 8:55, but that still beat last years time by 12 minutes, so I was happy with that.

Here is my video from that ride:

As mentioned that was the warm-up for la Marmotte Grandfondo, a 175km (112 mile) ride over 3 Alps (5,180 m /16,990 ft ascent) and ending on Alp d'Huez in Southern France. I first visited Alp D'Huez in 1985 when were following the Tour de France and saw Greg Lemond and Bernard Hinault in the time trial which took place close by.

After all these years of watching the TdF I dreamed of testing myself in the Alps. Höllviken CK one of the clubs I belong to has had about a dozen participants in La Marmotte for the past few years, so this year I decided to join them. My wife and grown children joined us and we rented a ski chalet together with another family for the week leading to la Marmotte. We warmed up on Alp d'Huez and the beautiful but mountainous countryside.
Hot weather is typically a problem, and I don't take heat well, but this year the forecast called for cold temperatures and rain, which wasn't great either. But on race day the conditions were perfect, 64 degrees and cloudy. 11 of us from Höllviken CK started together at 8:00AM together with that last starting group of 4000 riders. We rode together for the first 30km before we hit the hills and everyone rode at their own pace to the top of Col du Glandon (1924M) . At the top of Col du Glandon the clock stops and there is a depot, where we refilled our bottles and then made the treacherous descent to the Saint Étienne de Cuines (450M) where we regrouped before crossing the point where the clock starts again. We then rode the next 25km together before starting the 11km climb to Col du Telegraphe (1570M). The climbs average between 8-10% grade, so it is a struggle, but nice and easy does it, and with a compact crank (50-34) and a climbing cassette (12-29) I reached the top of Col du Telegraphe, which is basically just a short pause before continuing on to the 17km monster climb of Col du Galibier (2642M). This had to be the hardest climb I have ever done, and combined with the thin air at 8000 feet it went very slowly. It took me a couple of hours before reaching the top, and I was completely exhausted but the reward is a 45km downhill ride back to Bourg d'Oisans during which I hoped I would be able to recover my strength.
The first 10km of the descent are cold, and there is snow on the ground, so my teeth were chattering and my fingers aching from squeezing the brakes to keep the speed below 60kmh. The landscape and scenery are spectacular and you are torn between looking around and keeping your eyes on the road and your fellow cyclists.
Finally reaching the base of Alp d'Huez after 8:40 I had a couple of hours to make the ascent to the top of Alpe d'Huez in order to qualify for a "Silver medal" time in my age category, and I was pretty well recovered during the long descent. The temperature was a comfortable 75 degrees so I refilled my 2 water bottles with Vitargo and headed for Alp d'Huez. The first 4 turns on Alp d'Huez are the worst, extremely steep but I knew that and was mentally prepared. But what I wasn't prepared for was the sudden rise in the temperatue once we started the ascent. The temperature went from 75 degrees to over 100 degrees in the sun, and there was no breeze whatsoever. By the first turn I was starting to overheat but I knew there were some streams along side the road in a couple of kilometers, so if I could only reach them I could pour water over my head to cool down. But by the second hairpin turn I was dizzy from the heat and had to accept the fact that I could not safely continue, even on foot. So 10 kilometers from the finish I turned around and headed back to the depot at the base and turned in my chip, and had to take a DNF. Later that day my experienced club colleagues told me they had wet their heads at the depot before starting the ascent. Now why didn't I think of that? Anyway it was a great ride nonetheless and I think many of us from the club will be back to do it again next year.

Gerryattrick

Great work Kingfishr. I had to have a lie down to recover after just reading about the rides.

P.S. I love the photographs in your signature album. Are you a professional photographer?

kingfishr

Thanks Gerryattrick! Just a hobby photographer, but who knows when I retire (or grow up)...

Biker395 

Gotta say ... that is a great video. For and aft views, great music, elevation, speed, cadence ... wow! How the heck do you do that?

Zinger

Yeah how the heck did you superimpose that speed, cadence and moving elevation graphic anyway?

Great stuff

kingfishr

Thanks Zinger, it's done with a program called Dashware, which basically uses your GPS file and superimposes it on the video. $50 at Dashware.net. Of course it gets a little tedious to sync if you start and stop the camera a lot, so I try to avoid that. I think there are a few cameras nowadays that can actually do this for you...