MikeRides

edit: A little background : I'm out of shape, but getting better each day. I've been riding 3-5 miles a day with a few 10 mile rides thrown in here and there. A friend that I ride with occasionally threw out the idea of riding 100 miles this upcoming July. Without much thought, I agreed to it, thinking it wouldn't be too bad since we both ride at a slow pace. I know the idea of riding 100 miles at 13-14 mph*(AVS) is going to take a while (~8 hours) but just completing it would be enough of an accomplishment to me.

The point of this 100-mile challenge isn't to beat any speed/time records, just a day of enjoying the scenery (riding along rural NY bike paths and highways). We both will be riding hybrids, and will more than likely stop along the way to tour the towns we pass through.

Edit #2: Based on responses I've received here and thoughts on my current riding, I've decided to change my ride challenge to 50 miles on the first weekend of July. I've been riding 10 miles per day and will make a serious attempt at 30-35 miles on the weekends leading up to and after the 50 mile challenge.

Now my question, is there anything I can add to my training routine to be successful on this ride? I'm considering going by time instead of distance, for example, riding 30 minutes before turning around to see how far I can ride. Is this a good idea, or should I stick with specific distances?

As for nutrition; Is there any difference between Energy bars and regular Granola Bars? I usually eat the latter of the two(cheaper and keeps me energized), but my friend swears by Cliff bars - whats the difference? Also, are sports drinks like Gatorade really bad for exercise? If so, what form of electrolytes would you recommend?

chasm54

As far as food is concerned, eat what you like and are used to. And don't worry about electrolytes. If you eat and drink normally you'll get plenty of them.

Now for the bad news. If you are in danger of quitting a 32-mile ride because of cramps, and if your usual ride is 10 miles, you are nowhere near ready to ride 100 miles in a day. The jogging is of marginal benefit as far as aerobic conditioning is concerned, but is barely material to your ability to ride a bike for what is likely to be at least eight hours.

The big issue is not speed, but endurance and the ability to be comfortable on the bike for extended periods. It sounds as if your total weekly mileage at present is about 30. You'd need to multiply that by four or five before I'd reckon on your being ready for a 100-mile day, amd getting to that point in the space of six weeks without injuring yourself may be a challenge.

However, if you want to give it a shot I'd suggest this. Ride for an hour on three days this week, and for two hours on either Saturday or Sunday. The following week increase the long ride by a half hour. Continue those increments until, five weeks from now, your long ride is four hours. At that point I'm guessing you'll be covering maybe 50-55 miles on that ride. See how you feel. If you are coping with that OK, then the century may be possible. It'll still be hard, but maybe you'll be up for it.

Tl;dr. Ideally you'd give yourself at least twice as long to prepare for this. Plus, you seem to be underestimating how big a leap it is from what you are currently doing.

hamster

You seriously need to increase daily and weekly mileage. 2-3 miles per day is nothing, it barely gets you warmed up. I'd say that 30 minutes is the minimum duration needed to see progress. (Unless you're doing high intensity intervals.) If the goal is 100 mi in one day, your rides need to be even longer. Compensate by reducing the frequency to 3-4 rides/week.

Hybrid is one of your biggest problems. Flat bars make it harder to sit on the bike for 100 miles, and upright position means that the route that could've taken 8 hours on a road bike would take 10 on a hybrid.

Good plan.

You don't need to drink Gatorade or anything with sugar or electrolytes till your rides become longer than 3 hours.

MikeRides

For the past month, I've been riding anywhere between 5-10 miles a day, every other day. The minimum distance I ride is 2 miles but not very often.

I said I wasn't looking to beat any speed OR time records with this ride. We're riding on a Saturday and neither of us will have any obligations for the whole weekend. Besides I wouldn't want to ride 8 hours in a bent over road bike position, perhaps you like that sort of thing but I don't.

hamster

It's not about speed records. It's harder to go 10 hours than 8, and it's harder to go 8 hours on a hybrid than 8 hours on a road bike.

dalameda

A century ride can easily last 7-9 hours depending on what type of terrain you are riding in. That kind of time on a bike seat is very different than 5-10 miles a day. I would suggest you go out for 30-40 miles this weekend and see what it is like. If you feel good at that distance, then you can add 10 miles every weekend and be in good form for the century. As for the bars, folks very seldom ride all the time "in the drops" that is bent over and holding on to the bottom curve of the bar. We switch positions - on the bar for hills, on the hoods where the brakes are on flat ground, in the drops on descents (unless we want to be less aerodynamic to slow down a bit). That allows us to change the wrist placement, and not always have the same part of the palm banging on the bar.

Rowan

Hmmm... I am confused. Has the OP edited his first post to remove some information that is referred to in subsequent answers?

Anyway, I'd be ramping up the distances ridden each week. As pointed out, 100 miles in a day is quite a stretch, with on-bike comfort issues coming to the fore after 50 to 60 miles.

If I am reading between the lines in other posts, I would suggest that this ride will likely take between 12 and 14 hours at the current level of preparation. 10 miles every other day is really only a warm-up, and I suggest that trying to extrapolate that to 100 miles in a day is somewhat ambitious.

I am also fascinated by the OP's comment about training by riding 30 minutes to see how far he has gone, then turning around. After that, he says he is not interested in speed. As far as I can see, the initial strategy is based on speed -- distance covered in that 30 minutes.

Incidentally, I don't see anything wrong with that strategy as it's simple, and gives a clue as to how long a full century is going to take. Just make sure it's uphill or on the flats, and not downhill or with a tailwind.

As to the difference between cycling-specific energy bars and ordinary ones, check the label to see if there is a calorie content; there probably isn't much difference between the two. In short, there is little difference for the purposes intended by the OP.

Clif bars are designed to be eaten fast and absorbed as quickly as possible by athletes whose bodies are under duress, which does not seem to be the case here. I'd just go with ordinary food, and pay really closer attention to drinking.

I am still wondering about that first post, though...

chasm54

Don't wonder. He has indeed edited out most of the information on which my answer was based. He originally said that on the one occasion he had attempted a ride of 32 miles he was barely able to finish because of cramps, and that since then his typical daily rides had been 2-3 miles, with rides of 5-10 miles at weekends.

Machka 

It's the beginning of June. July is one month away. And you're just riding 5-10 miles a day every other day?

Yes, there is something to add to your training routine to be successful on this ride ....... ride more. Lots more.

At this point, you've got no idea if riding your hybrid is going to be remotely comfortable for you for the 12+ hours it is going to take you to do the ride ... so I wouldn't be criticising those of us who ride road bicycles over these distances.


So here's what you do ... this week ...

Tuesday - ride 10 miles
Wednesday - ride 10 miles
Thursday - ride 10 miles
Friday - take the day off the bicycle and go for a 2-mile walk
Saturday - ride 20 miles
Sunday - ride 15 miles
Monday - take the day off and go for a 2-mile walk
Tuesday - ride 12 miles
Wednesday - ride 12 miles
Thursday - ride 12 miles
Friday - take the day off and go for a 2-mile walk
Saturday - ride 30 miles
Sunday - ride 20 miles
etc. etc.

You've really got to start building up the distance.

And while you're doing that, pay attention to the fit of your bicycle, to the saddle, to the clothes you're wearing, and to the foods you're experimenting with. Oh, and don't forget to hydrate and consume electrolytes.

MikeRides

I ride anywhere between 3 to 10 miles a day, but I also average 13-14 mph speeds, even with the headwind/hills, which I realize is pretty slow compare to many on here. According to my calculation, I could complete 100 miles in 8 hours. Though with our plan to stop every 25 miles, I see it taking a bit longer and I'm OK with that. My friend has been riding longer than I have, and IMO is in worst shape physically but has done 100 miles with frequent stops in less than 10 hours...ON a hybrid. He's assured me there's not much to it, once you get on the bike and start riding.

As for training, I started this week off with a 10 mile ride on Sunday, yesterday I rode 15 miles although I wanted to keep riding, tonight I'm shooting for 20... I usually ride the bike for errands (to the store, PO, bank, etc) so this is a first for me to just go out for timed rides to improve endurance. I realize training for 100 miles in a month is unrealistic for many, but I still think I can do it. I know what I did wrong on my recent shorter ride, and have made that issue a priority in the last couple weeks. In fact, I'm already planning a 30-35 mile rain or shine ride this weekend and if all goes well a 50 mile ride next weekend, followed by 75 miles...

Machka 

There is a BIG difference between riding 3-10 miles and riding 100 miles. For one thing, if you were to leap into a 100 mile ride right now, you would not be able to keep up that 13-14 mph for the whole ride. You would slow down because of fatigue, pain, poor nutrition, etc.

Even if you could keep up the pace, 100 miles/13 mph = 7 hours and 42 minutes. If you stop for 30 minutes every 25 miles, that's an extra 1.5 hours. In your current physical condition, it's much more likely that you'll average somewhere around 10 or 11 mph + the extra 1.5 hours for stopping.

Your friend has done 100 mile rides ... you have not. Your friend has the experience so for him it's not that difficult. You do not.


That's good. Keep us posted how it goes.

Rowan

Averaging 13-14mph over short distances such as 3 to 10 miles is all fine and dandy, but we're talking about 100 miles here. You will likely drop your average down to 11 to 12mph or less as you tire, especially if you don't have a decent base to fall back on.

So let's say that you are going to average 12 mph total. Yes, that's eight hours BUT...

If you take breaks and linger at all, let's say a total of at least 90 minutes total, then that brings up the total time to 9-1/5 hours.

If there is wind, then expect to add another half an hour. So that's 10 hours.

A puncture? Add another half an hour unless you are really good at fixing it. So we are at 10-1/2 hours.

Bonk because you aren't familiar with refuelling and rehydration? Add another half an hour at least to recover.

Butt really giving you trouble in the second half? Add another half an hour because you won't be pedalling that fast because of the pain.

So we are at over 11 hours.

I am not saying you can't do it in your eight-hour target. But I do think everything will have to be going your way to do it. Including your lead-up training over the next month.

By the way, there is a big difference between eight hours and your friend's "less than 10 hours" performance.

jbroadway

Mike, I figured I would comment since I completed my first "century" on Saturday. I use quotations because a small group of us missed a turn and really only got to 95 miles. I had nothing left in my legs to get the extra 5, I'll get it next time.

That said, I ride between 80 and 130 miles a week. I live in Florida so the elevation isn't the most intimidating. The century was about 3,000 feet of climbing, not sure how that stacks up to other groups or your proposed route, but it felt like a lot. It was super windy, and hot that day too. My AVG HR was 163...I was working!! I've only been road riding for about a year but I felt prepared for 100 miles, I can go bang out 40 or 50 miles solo for a good workout at this point.

We completed our ride, including lunch and SAG stops in about 7.5 hrs. 5.5 hours total ride time. It was a fast ride, the first 60 miles we averaged 20 mph. Because we started so fast, we ended really slow. I think the final average was around 17.5 mph.


Anyways, I'll be honest, it was brutal. I'd be hard pressed to recommend you try a century right now especially if it's only the two of you. I was riding with a group of over 40 people so I had protection from the wind a lot of the time. If anything, maybe try and shoot for a metric century. You can still say you did a century!

Keep working and you'll hit the 100 mark before you know it.

MikeRides

I'm assuming a metric century is 100-km (~62 miles)? That may actually be more realistic of a goal than 100 miles for this summer, seeing how I just started biking seriously.

Thanks again to everyone for your responses. At first I thought many of you were being discouraging but I realize how many of you were just being honest, and I appreciate that.

hyhuu

As many have said, the important thing is to spend time, plenty of time on the saddle. See how it feels after 4+ hrs on the saddle. That ought to give you a really good idea. Good luck.

hamster

Centuries are not brutal. I can and occasionally do ride centuries every weekend. Now, a double century, with time constraints (get to X before such and such time or they close the rest stop) now THAT is brutal.

jbroadway

Mike,
Yes, a metric would be 62 miles. It's not an unnattainable goal but it won't be a cake walk either. Heck, I'd make 50 miles a goal and then work your way to the metric. Both are good benchmarks and I wish you the best. Don't let a little hamster diminish your efforts!


I still stand by my OPINION that my first "century" was brutal.

hamster

I didn't say that it's not a challenge. My point is that, with enough training, you can do a century and feel reasonably normal after you're done.

If you push yourself hard enough, you can make a 20 miler feel brutal.

MikeRides

Wow, you ride 100 miles every weekend? Just for recreation? How long have you been cycling? A serious congrats to you. I'd be proud of the accomplishment of just one per year.

jbroadway

hamster, I should mention I ate a huge barbeque sandwich at 60 miles (its a quarterly ride the club does) and I had heartburn all the way home, worse than I ever have. That stupid sandwich caused a lot of the brutality.

MikeRides

I've actually been thinking since making this thread, about making arrangements to have a car parked at the half way(50 mile) mark and let my friend ride the rest on his own. Basically making 50 miles a goal for the next month; if I can sustain a 30-35 mile ride on the weekends after a week of 50 miles total riding I shouldn't have a problem succeeding in 50 miles in one day, right? It's become a realization I won't be anywhere near ready for a full 100 miles in a month's time. Why I ever thought I would be, I don't know.

Are there any other off the bike training exercises I can do to strengthen my legs, mainly in the quad region.

hamster

Not every weekend (I have a life too ...) I try to do a long ride every weekend but I find that things generally get less fun past 5 hours / 60 miles. I think I'm up to 8 rides of metric century or longer (including 5 imperial) since April. This has been a period of above-average intensity and I'll cool down a bit in June.

It's really hard to say how long I've been cycling. I had bikes all my life, but, if we're talking about regular year-round training with consistently high mileage, I've been doing it since last March. I sort of just went all in without any real ramp up. Dusted off my road bike in February '12, logged 370 miles in March and 730 miles in April. Since then I'm still yet to beat those 730 miles in a month (last month was 590).

caloso

Could I suggest a 15-20 mile loop? Keep doing laps while you are feeling good. If not, you'll never be more than 10 miles from home.

gregf83 

Just ride more. There are no strengthening exercises that will help you more than riding. Don't worry about your speed, you need to get used to riding for hours. You are unlikely to injure yourself riding so try a 3 hr ride this weekend.

Rowan

This, if it's feasible. You can still try for that metric century if the routing is planned right.

And MikeRides, good on you for realising the wisdom here is well-meant. It is, and it comes from our own roots in cycling, as well as advising many other people on their riding plans.