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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 08-27-12, 07:46 AM   #1
Wolfvegas
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my first 100km ride thursday

so at the start of summer I got a bicycle. now I upgraded to a single speed katmandu. what time of day is best to start a century and what or when should I eat the day of. any advice is greatly appreaciated . my guess is bananas, gatoraid and water with a pre and after ride protein shake

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Old 08-27-12, 07:09 PM   #2
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You'll get a lot of opinions on that, but I would get up a couple hours before the ride and eat a big bowl of oatmeal with some fruit on top like bananas, or nuts, or blueberries, or raisins, etc.. Drink a BIG glass of water. Start your ride mid-morning and top off with water before you leave. Take a thermal bottle of water and a thermal bottle of gatorade with you, couple energy bars, 3 or 4 fat-free fig newtons or some kind of cookie, 2-3 energy gels and you're ready to go. Immediately AFTER the ride, you need protein. Drink a recovery drink or a big glass of low fat chocolate milk, and be sure you eat a healthy meal as soon as possible...no more that 1-2 hours after the ride. You should then be good. Just eat something every hour and drink constantly. Maybe gatorade every 3rd drink of liquid. If the weather is cool, less gatorade. If it's hot, then more. As I said, opinions will vary, but that works for me.
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Old 08-27-12, 09:46 PM   #3
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100km is far but not too far. Don't really have to plan your diet too much. You should bring some calories with you for sure. Bring whatever you like, though eating while on the bike if you are out of breath is tricky and not a great idea! If you are not planning to stop liquid calories might be your best bet.
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Old 08-28-12, 04:42 AM   #4
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I would think that the ride would dictate your food requirements. A ride on asphalt which is flat would not need as much food as mountain biking up a dirt road.

For the nice flat asphalt, I have eaten a large meal a couple of hours before the ride and only drank water during the ride with no problems. I don't do the mountain bike thing but I probably couldn't make a 100km ride going down hill on a mountain bike no matter what I ate.
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Old 08-28-12, 07:00 AM   #5
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half will be on a dirt road half on pavement. I will be using a 06 katmandu wih a single speed hub conversion. Also it will be 10 10k laps I have marked out with my food in my car so I will only need to carry water
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Old 08-29-12, 04:37 PM   #6
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wish me luck guys its soon bedtime early rise to bang out my first 100km ride....
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Old 08-29-12, 09:49 PM   #7
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Luck, remember keep plugging along
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Old 08-30-12, 03:26 PM   #8
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636am to 202pm withnan hour rest.. but I ****ing did it
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Old 08-31-12, 07:39 PM   #9
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636am to 202pm withnan hour rest.. but I ****ing did it
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Now get on your cheap bike and give me a double century. You walking can of Crisco!!

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Old 08-31-12, 07:42 PM   #10
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