I only have one bike to keep clean and in good working order which I enjoy doing. Preparing for longer rides for me consists of getting the rider ready. Up until about 5 years ago I had no problems with cramping. I have no idea what in my metabolism has changed (other than getting older) but when undertaking longer rides of over 40 miles, cramps have become an issue. I've been trying to stay properly hydrated and upping mileage gradually with little apparent effect on cramping.

This past Sunday the bike club had it's first century of the year and I rode the 55 mile loop of the route. I made an effort to drink up the day before and drank half a liter of water the morning before the ride. I do not get very hungry during a ride but made an effort to eat this time. This consisted of two sandwiches with artisan bread with bananas and peanut butter. Our British friends may wonder "What is it with Yanks and peanut butter" to which I counter, "What is it with Brits and Marmite". In any case, some Trans Am riders find the peanut butter and banana sandwich very effective for consecutive 70 mile days for days on end. For emergency purposes I had an extra banana in a jersey pocket.

I ate the first sandwich just before the ride began and the second one at about the 30 mile mark and it seems to have worked. Although I was quite tired the last 10 miles, I had some fuel in the tank at the end. The ride was flat with some short rollers in the last 15 miles and I was able to stand on the pedals and crank over them without cramping. The upshot for me, as suspected, is to pay closer attention to nutrition during the ride.