First century--what's my plan 2-3 days out?
04-24-15, 08:45 AM
#26
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04-24-15, 09:09 AM
#27
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actually, you probably are pedaling significantly more than half the time given the difference between downhill speed and uphill speed. There is one ride around here that is just one mountain after another, the complaint is you are almost always climbing
04-24-15, 10:00 AM
#28
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Given your training so far, you should be fine. The biggest problems that new century riders have are getting caught up in the moment and starting out too fast and not drinking and eating enough during the ride.
04-24-15, 10:17 AM
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FWIW, here is the first one that I read from Carbohydrate-Loading and Exercise Performance - Springer
From the Journal of Sport Medicine, I believe (and it is somewhat old).
dave
This review suggests that there is little or no effect of elevating pre-exercise muscle glycogen contents above normal resting values on a single exhaustive bout of high-intensity exercise lasting less than 5 minutes. Nor is there any benefit of increasing starting muscle glycogen content on moderate-intensity running or cycling lasting 60 to 90 minutes. In such exercise substantial quantities of glycogen remain in the working muscles at the end of exercise. However, elevated starting muscle glycogen content will postpone fatigue by ≈20% in endurance events lasting more than 90 minutes. During this type of exercise, exhaustion usually coincides with critically low (25 mmol/kg wet weight) muscle glycogen contents, suggesting the supply of energy from glycogen utilisation cannot be replaced by an increased oxidation of blood glucose. Glycogen supercompensation may also improve endurance performance in which a set distance is covered as quickly as possible. In such exercise, high carbohydrate diets have been reported to improve performance by 2 to 3%.
From the Journal of Sport Medicine, I believe (and it is somewhat old).
dave
This review suggests that there is little or no effect of elevating pre-exercise muscle glycogen contents above normal resting values on a single exhaustive bout of high-intensity exercise lasting less than 5 minutes. Nor is there any benefit of increasing starting muscle glycogen content on moderate-intensity running or cycling lasting 60 to 90 minutes. In such exercise substantial quantities of glycogen remain in the working muscles at the end of exercise. However, elevated starting muscle glycogen content will postpone fatigue by ≈20% in endurance events lasting more than 90 minutes. During this type of exercise, exhaustion usually coincides with critically low (25 mmol/kg wet weight) muscle glycogen contents, suggesting the supply of energy from glycogen utilisation cannot be replaced by an increased oxidation of blood glucose. Glycogen supercompensation may also improve endurance performance in which a set distance is covered as quickly as possible. In such exercise, high carbohydrate diets have been reported to improve performance by 2 to 3%.
Gender differences in carbohydrate loading are related to energy intake. - PubMed - NCBI
https://well.blogs.nytimes.com/2010/0...w-about-women/
04-24-15, 04:58 PM
#30
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What did the OP do before his 80-miler? I'd suggest repeating that, or at least doing a gentle spin up to 20 miles the day before the century. As far as "carbing up", probably a moderately sized pizza or pasta evening meal the night before, and a breakfast that has a generous amount of carbs on the day.
As to sleeping, it sounds from the OP's posts that there is a fair degree of anticipation/excitement going on. It's difficult to relax and get to sleep, and then there is the waking up every hour or 30 minutes well before the alarm goes off. There is not much can be done about that except, try to relax, visualise success, and then sleep on that.
Oh, and ensure you are well hydrated before the start, but not so much that you are headed off to the rest room or stop roadside every 15 minutes.
04-24-15, 11:58 PM
#31
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04-27-15, 09:24 AM
#32
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I am saying your pace* is likely to be a non-race level (right?), and therefore the task of taking in 200-400 cal/hr. (body size dependent) so you maintain a reasonably blood sugar / don't draw down your glycogen stores should be very achievable. I would also assume that the pace would also be one where fat utilization is (as a percentage of calories burned) is also reasonably high, which also enhances glycogen sparing.
* rated by perceived exertion or by %of FTP (from a power meter-centric viewpoint); speed isn't that useful of a metric since so many things affect it.
But honestly, if you are that fast, you are obviously a strong rider, and your ride will be over in 6 hours (or less). 6 hours really isn't that much time. By the sounds of it, you are so over-prepared for this century that I think you might find it a let down when you actually do it and you see that it wasn't as hard as you thought it would be. It is a fairly moderate 50 feet of climbing per mile too. Not exactly the Death Ride.
* rated by perceived exertion or by %of FTP (from a power meter-centric viewpoint); speed isn't that useful of a metric since so many things affect it.
But honestly, if you are that fast, you are obviously a strong rider, and your ride will be over in 6 hours (or less). 6 hours really isn't that much time. By the sounds of it, you are so over-prepared for this century that I think you might find it a let down when you actually do it and you see that it wasn't as hard as you thought it would be. It is a fairly moderate 50 feet of climbing per mile too. Not exactly the Death Ride.
I always ride conservatively so I ended with a lot of energy. It ended up being 95 miles when I got back to my car so I even turned back and redid the last 2.5 miles twice to get to 100.
Honestly it was knee pain and back pain that held me back more than anything. I thought I had knee pain under control and its been gone for months but all of a sudden it came back today. And back pain is something that shows up around mile 40-50, so on most rides it either doesn't show up or shows up right before the end, but with 50-60 miles of it, it started to suck.
04-27-15, 09:31 AM
#33
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I don't know why someone would carbo load for a century when you can eat all the way thru the ride. That said, make sure you are always carrying some "emergency" food between rest stops. Otherwise the best pre-ride preparation is what others have suggested: make sure your bicycle is in good mechanical condition. If you have a questionable tire then replace it before the ride. Oil your chain. Check the weather forecast and be sure you're prepared for it.
Last edited by jsjcat; 04-27-15 at 09:32 AM. Reason: spelling
04-27-15, 06:10 PM
#34
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headwinds and extended climbing always seem to cause me knee pain. Not really that helpful, I know
05-21-15, 03:38 PM
#35
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Pay attention to hydration, you should be drinking upwards of 1 oz/mile or 20+ oz per hour and should have to urinate at least once in the second 50 miles. Since
fluid intake rarely even matches fluid losses and stomach emptying is slowed by exercise you can go into significant deficit if you don't think about it.
fluid intake rarely even matches fluid losses and stomach emptying is slowed by exercise you can go into significant deficit if you don't think about it.
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