deep_sky

I carry one bottle of water, and one of cytomax (gatorade is vastly inferior when it comes to sport drinks). Normally I have at least one water stop planned in my rides that are greater than 30, although I don't always need to take advantage of it. Still, it's good to have one in case you find yourself consuming at a greater rate than usual for a given day.

Unless you are riding on an empty stomach, you generally should not need solid food for a 20 mile ride. Maybe a gel, if the ride is hard, and you are going slow and working hard for a long time.

Like I said, gatorade is not ideal. I use cytomax, but there are many brands you can try. I use it on nearly every ride. It's not too sweet, and in concert with water, keeps your electrolytes in balance and keeps you hydrated. I also carry electrolyte tablets because I can sweat them all out on a short easy ride if the temp is up. However, this is highly dependent on how your body works. I know that I need significant and frequent electrolyte replacement due to how much I sweat, hence the cytomax and endurolytes.

your life, but when you are still getting the hang of riding solo, i would not decrease my ability to pay attention to my surroundings.


I have a spray bottle of 50 spf (currently coppertone, going back to neutrogena as soon as I run out) sunblock. hose down my legs and arms. If its a bright day and I'm in the saddle for a great deal of it, I will cover my face and neck, but otherwise, it doesn't seem to matter how I apply sunblock to my face, it ends up in my eyes. Usually a single application is good for the day, and I sweat quite a bit. If you are as white as the driven snow, there are items that are basically the same look as arm and legwarmers, but they keep you cool in the heat, and protect your arms and legs from burning. I might try them out this summer to see if I like them better than bare arms and legs.

Not really necessary. Just go slow for the first few miles to let your muscles warm up, then start ramping up the intensity. Stretching cold muscles doesn't do much for you. Stretching afterwards while you are still warm does help.

njkayaker

"Fluids" is water (drinking water is fine). You don't really need calories or electrolytes (eg, Gatorade) for a 20 mile ride.

There is also no reason you can't dilute the Gatorade (or whatever you choose). There is no requirement to drink these at full strength.

njkayaker

No, this guy (NEUROSPORT) is an idiotic troll. Look for his first posts. Blech!

colombo357

Why mention it then, smart guy?

Loose Chain

Twenty miles, that was your warm up wasn't it? Then you pulled for twenty and did twenty for intervals and then a twenty cool down, right?

rangerdavid

If you can lifestyle your way into poor health, you can lifestyle your way out to extraordinary health.

I started cycling last June. Today my recovery ride was 20 miles. I do remember posting on here about my first 20 miler, and I was a hurting puppy.

It will require dedication and lots. Of miles. Even in winter w/ a trainer.

Good luck. Keep riding. On days you don't wamt to ride, just imagine that I will be, and I'll be losing weight and getting faster. You'll have to do that too.

RD

nahh

hahaha don't talk to me about hills, buddy

he might still bonk, but it wouldn't be because he couldn't suck down some gatorade during the ride.

century0fakers

someone on this forum recommended i read "the complete book of long distance cycling" by edmund burke. i bought it and read it periodically. great reference book and VERY HELPFUL FOR BEGINNERS. if you are serious, pick it up. i use this as my baseline and take everyone's opinion with a grain of salt. what works for you is most important.

- eat and drink early and often.
- have a swig of water every 15-20 minutes.
- consume 30-40 grams of carbs for every 30 minutes

i've been riding about 3-4 months and just finished my first 50 mile ride today. lots and lots of hills! woof! i drank 1 water bottle then a bottle of water with electrolyte additives in 2nd bottle. also snacked on bits of energy bars frequently.

it works for me....

get the book.

shouldberiding

I don't know, seems to me he was trying to further his point that bringing food on a 20 mile ride isn't necessary.

Nobody else seemed to have a problem understanding that post...

colombo357

I never contradicted that part of the post. Read again.

colombo357

Uh oh, here comes Tarzan.

Mugambo

I'm a """BEGINNER""" and you expect me to post about 100 centuries I completed in 2 years? This is a forum, what did you expect? "Silence yourself" in a forum, this cracks everyone up!!

Too much coffee?

Mugambo

Did you ride 60 miles the day you saw a bicycle? Do you understand the word BEGINNER? Why flaunt so much? Contribute something if this adds value to this thread or be a troll.

Mugambo

THIS IS WHAT I WAS LOOKING FOR!
Very inspiring reply. Thank you very much.
Only you know how long this will keep me going at it.

kbtommy

Egads, people. Too many have forgotten what being a beginner was like.

Eat/drink whatever you think will help. Don't overeat, obviously, but it's never a bad idea to have something in your stomach. Bring something like a Clif bar with you - you don't have to eat it, but it's good to have just in case.

As far as fluids go, whatever works. Some people say drink one bottle per 20 miles. Some people drink 2 in the same distance.

All of those things will be different according to the rider, and, most likely, different again in a few months as your body adjusts to the pace and its own chemistry starts to change. And I call BS on cycling not helping lose weight - I've lost 35 pounds through cycling. Yes, my diet changed somewhat, but not drastically. The bottom line is, it's good for you. Eat/drink whatever you need to keep you going.

Much like rangerdavid, my first 20 miles was brutal. I was stunned when I learned I'd gone that far. When I started, I thought 15 miles was like climbing Everest. Just finished my first century a couple weeks ago, something I would have laughed at the thought of two years ago. So good for you, man. That's outstanding work. Keep at it. Enjoy it.

The Weak Link

This reminds me of something my father once told me. I'll never forget it, not for as long as I live.

We were eating at the dinner table, me, dad, mom, and my four other brothers/sisters. we had been working the booth at the local flee market all day, and on that day we had netted precious little.

He turned to me, looked me deep in the eye, and said, "QUIT CHEWING WITH YOUR MOUTH OPEN YOU LITTLE BRAT!"

It meant so much to me. It still does.

chains1240

My 2 cents. Just drink water like others have said. I do not agree that the point of exercising is not losing weight. I lost over 20 pounds from biking and jogging.

Loose Chain

Uh, I suppose you have no sense of humor and cannot see that I was being humorous in that people expect too much often too soon. Like duh, if he just managed twenty, then I doubt he could do the other, not sure I could.

Mugambo

Thank you everybody. Finished 16 miles today. Was recovering Sunday & Monday.

Ygduf

QFT. Don't post this advice on ****** though, if you value comment karma.

Eat for weight, exercise for fitness.

caloso

Difficult for us to say what will work best for you. I'd suggest experimenting and err on the conservative side, especially when it comes to water. Also, are you carrying a patch kit and pump?

rufus

Which is why you have problems with cramping.

Mugambo

Like another member suggested earlier, I am yet to purchase a patch kit. There is a pump. Is pressure gauge necessary?

caloso

Nope.