Gus90

One of my goals this year is to complete 100 miles on a ride. I've done up to 70 before on our local bike paths (crushed limestone), taking one rest about halfway through. I did a quick forum search to see if there was already a thread dedicated to advice for riding centuries and didn't see one so I thought it would be helpful to start one.

For those of you that have done them, please share your advice on how to prepare, what essentials to bring, what to expect.

For me, even planning a decent route is a challenge since I live in a densely populated suburb. However, we have a lot of converted rail trails that would work but they're mostly crushed limestone and not suited for a road bike with skinnier tires. I'd really like to keep to pavement. I've started to map out possible routes on garmin connect and have also looked at strava to see what routes others have chosen.

Taking 3 or 4 rest stops seems reasonable, bringing two water bottles, a few energy bars or gels I assume, maybe a small portable usb charger for my phone or garmin in addition to spare tube, 2 CO2 cartridges, multi tool, tire levers and patch kit. I may have some friends join or I may ride solo which makes me a little nervous especially on the roads. I figure on the roads my average pace may be somewhere between 14-18mph which would mean about a 7 hour trip including rest stops.

Would be helpful to hear any advice or tips that you have. Thanks

datlas 

If you can do 70, you can do 100.

Don't forget to eat during the ride. Nutrition and hydration are the main problems folks run into.

Gus90

Well, that was on relatively flat trails where you're also protected from a lot of wind. The road routes are going to be much hillier and exposed.

bikemig 

Ride within yourself. You need to know what your limits are. If you blow up early, you will be in a world of hurt. Stay on top of your food and liquids. Bring whatever clothes you need to be comfortable. And have a great time.

There have to be some great organized centuries in the greater Chicago area. I'd do one of those. They're fun.

Lazyass

Google "how to prepare for a century ride". That's all.

Machka 

Over in the Long Distance forum, there is a sticky thread entitled "Tips for Riding a Century"

https://www.bikeforums.net/long-dista...g-century.html

10 Wheels

Determine the Pace Speed you need and hold to it.

Coast Down all the hills.

Stand up and pedal as much as you can.

Don't Overeat too much food.

Gus90

I did and found some useful information, one being below. Forgive me if I seek advice from my favorite cycling forum though.

12 Common Century Ride Mistakes | ACTIVE

Gus90

Excellent! Thank you. I didn't realize we had such a forum. Must have glossed right over it.

Machka 

And regarding eating ...

On the century, eat the same types of things as you did on your shorter rides. Part of the reason for building up gradually is to experiment with foods that will work for you.

Eat a good breakfast and aim to consume approx. 200-300 calories per hour, starting with the first hour. If you're really fit, you may be able to get away with less. You'll no doubt hear people boasting about doing entire centuries on one banana ... and that's great for them. But if you want a comfortable first century, eat regularly.

Also, drink regularly. Aim for approx. one 750 ml bottle every 1 to 1.5 hours ... depending on weather, terrain, effort, etc. Sometimes you may want a bit more (hot, windy, hilly, huge effort) ... sometimes you may be able to get away with a little bit less (cooler, calmer, flat, casual riding).

And then there's electrolytes. Chances are you will get enough in your food, but if the day is on the warm side and/or you're putting in a good effort so that you're sweating a lot, you may want to make a point of eating electrolyte-rich foods such as potato chips, salted almonds, and dried apricots. You might even want to take an electrolyte pill mid-ride.


But on the longer rides you do between now and then, you can experiment and find out what works for you.



(That's what I've found works for me ... and I've done 165 centuries or longer rides over the past 20 years. )

Machka 

Yep ... we talk about centuries and longer rides.

There's a Century-A-Month thread ... a Your Century Bicycle thread ... and others.

StanSeven

You'll find lots of other riders to join in with. It will make you faster and enjoy it much more. The only thing to worry about us getting caught up with excitement and going out too fast

Fastfwd01

I would skip the charger personally. I generally reboot my phone while getting it fully charged and shut down all open apps that I'm not using while riding - Map My Ride, Strava, and maybe a weather app. If you're taking off into the wild maybe you know better what you need for your phone, etc.

I will add that I have noticed that my initial attempts at higher miles (I started last year) I noticed feeling much more like I was going to 'bonk' out toward the end or after. I don't nearly as much now, but I do bring 3-4 Cliff Bars and several Jelly Belly Sports Beans packs with me even if I don't eat all of it. I can see how people might be able to go higher miles without eating as your fitness or endurance or whatever builds.

I'm not sure I would attempt an organized event as my very first run at 100 miles, but that's just me. It would just seem to me like it would add a lot of anxiety to the first effort. I'm sure there are plus sides to it if finding a route is difficult, etc.

bt

make sure your bike is geared for the course.

Gus90

I think I am, I've got s compact crank with an 11-28 cassette.

bt

that should work, have fun!

Gus90

if I'm riding solo, I use Garmin connect so, at least, my wife can track me. That's usually the only app open and the phones stashed in my jersey.

UnfilteredDregs

How much elevation and what is the ruling grade?

Gus90

Depends on the route but around here things are pretty close to sea level and fairly flat although I will see grades up to maybe 10-12% i think in some spots. Possibly more but not very long and drawn out. I'm estimating but total climbing would probably be about 700-800ft.

UnfilteredDregs

That's a very easy Century...those 10-12% are little kicks that really won't count then.

Being in Chicago I guess wind is your nemesis...

So...I don't fight wind. I make sure I'm tucked and I drop to a gear where I know I can sustain my comfort rpm easily. I like mid 90s for that.

Don't bust your legs for anything until you know you're going to finish.

Treat the first 50 miles like a rolling picnic if you must. You want to get to the halfway point feeling warmed up, it's not a race, don't bust yourself.

I do a big breakfast... I like my eggs over easy, buttered muffins and about a 300 calorie slice of an excellent local bakery pound cake.



I hit the road about 2 hours after breakfast and all biological events checked off...ahem...

I carry some bananas, French apricots, Larabars and for just past the halfway point a Nutella on Potato bread sandwich. Mostly for variety's sake. Stay the hell away from big animal protein.

(Now, just because I might carry it, doesn't mean I'm going to eat it. I rode 9 centuries last year and my nutrition requirements on the bike have diminished greatly.)

The funny thing is I rode my second Century ever the completely "wrong" way. Met up with a bunch of younger lads and the testosterone kicked in. Hammered, died, hammered some more, died, guzzled water, Endurolyte tabs (love them...), ate some bananas, a Kind Bar or two... Espresso... 111 miles 8500ft @ 15.8 mph avg.

I rode 9 centuries last year.

I think the best thing you can do is... rest well, meaning consistent sleep, hydrate, hydrate, hydrate...for days ahead, no alcohol, none, verboten.

Go over your machine, polish it up.

...and just have fun with it. Bring a camera.

Seattle Forrest

If you have a Garmin, they have a training plan set up to prepare for and do a century. You can download it to your device, progress through the workouts, and enjoy the rest days.

https://connect.garmin.com/modern/explore/training-plan

It's the only one available for cycling.

intransit1217

Why we no likey animal protein for this particular gig?

UnfilteredDregs

In my experience hitting your gut with a substantial amount of animal protein saps energy for quite some time due to the body having to work much harder to digest. You want to be eating the easiest to digest fuel.

ljp3

Had my Garmin for a year and had no idea these were there. Thank you!

surgeonstone

Ditto.