Tips for centuries, other long rides...
 

It's a little late in the season, but after 4 centuries this year, I reckoned a thread on it would help. I'm by no means an expert on the bike part, but as an ex-marathoner, I can pitch in a bit...

1) Hydrate starting 12-18 hours before the start. Don't depend on ride hydration to solve any problems created by not being hydrated already. Alcohol is not a hydration product, just the opposite.

2) Carbo loading doesn't hurt, but 2 nights before actually is a better time. If you're going to ride a fast, hard century, I'd load on the night before and the night before that.

3) Some "body glide" or other lube can be helpful on the chamois, but I wouldn't overdo it. Make sure you are starting out fairly clean where any chafing can occur. Infection is a bad deal.

4) Toenails. Enough said.

5) If there are to be "rolling hills," you'll be shifting a lot, so make sure your cables are clamped tight, adjusted right. Practice shifting, shoot a little lube at contact points under the BB.

6) Lube everything the night before.

7) Take a small test ride the "day of" with time to fix anything and make sure your fit is correct.

8) Take 5% off your speed for every multiple of your daily ride the century is. For example, if you train every day at 20mph for 20 miles, You would be well served to start a metric century at 17mph, and a 100-miler at 15mph and increase as you feel better. Flat centuries, maybe faster.

Examples of problems I've seen at the last 4 centuries:
1-Corncob cassettes on rolling hills, quads of stone after about 50 miles. Depends on the rider, preventable.
2-FD's out of adjustment, inability to use the small ring, big ring, and tossing chains inside and outside.
3-RD's out of adjustment, noisy, and jumping, RD in the rear spokes.
4-Flat tires upon arrival at the start.
5-Missed shifts on hills, lack of momentum, causing dismounts and at least two "standover" issues :eek:.
6-Loose cleats with the screws nowhere to be found.
7-Loose pedals, sometimes generating a spectacular endover.
8-Loose QR skewers.
9-Brake QR's not tightened down, more than one stop sign run unwillingly.
10-Loose bar clamps, which created an "aero bar" on a bumpy road.

Robbie thank you for this! I was actually trying to find some tips for my upcoming ride at the beginning of August. I'm doing a 60 mile ride with a few hills and climbs on Aug 1st and a 30 mile ride on Aug 2nd.

The "Bodyglide" or chamois cream... I've never used it before, but then again I've only done about a 40 mile continuous non-stop ride. No discomfort, but would the cream make all the difference in the long run?

A little, depending on the chamois. You want it to breathe, too.

I'll be doing a 25-mile leg in a triathlon on Aug 1. Salt water + riding = chafing.

Two words, "nipple protection."

A couple of band-aids will do the trick. This is especially important if it is very hot the day of your ride. Sweat + jersey + mileage = raw meat.

Nuff said.

I've seen the results of inadequate nipple protection...red stains running down the shirt isn't a look most people are going for.

I, on the other hand, am proud to say that I have exceptionally tough nipples! Never have I had a problem when running or riding, even after a full Ironman.

I've never thought about nipple protection... Although I've never experienced anything like that before.

You are one of the lucky few.

I have, unfortunately. There was no red mess or anything like that, but they were so sensitive at the end of the ride, a calm breeze was painful.

Take a couple of band-aids with you. Just in case.

Excellent tip. It was always a problem when I ran, not yet on wheels.

And I just remembered, as I begin to peel from last Saturday: sun screen.

go ahead, put THAT in your signature....:roflmao2:

Another excellent tip. Get it everywhere, especially your ears and the back of your neck.

Robbie, the problems you list are problems I'd expect to see from a person who hasn't ridden more than ten miles. For someone to let those things happen and think he's ready for a century is quite astounding.

I find that any ointment on my tushy works. Cortizone ointment is good. So is hemorrhoid ointment. I'll bet they cost a lot less than anything athletically oriented.

I'm 48 and never had a problem with my nipples, so I guess it only afflicts some people. Maybe it's because my nipples are tiny, about the size of a dime, and they don't stick out, and they're also covered by body hair.

Well, people forget sometimes. I know I do. I have a brain fart at least once a day. ;) And this thread will be a nice reference for newbies who are planning a century ride but have never done one before.

I wish I had known about the nipple problem before I did my first century. :(

Yup, it's helped me quite a bit. Some things are simple, but you just plain forget or don't realize it until someone else says it.

I've never used any type of chamois cream. Maybe my ass has been hardened from fixed gear riding? I've done ~40-50 miles straight no stops in jeans and on a B17. I'll some along just in case, but not sure if I'll need it for a 60 mile ride.

You're right, Robbie. We all make mistakes.

My advice is not to make changes to the bike or essential gear, such as shoes or cleats, less than 24 hours before a big ride. You can make a change and not test it thoroughly. I would recommend riding 10 or 20 miles the day before to make sure the chain stays on, the cleats engage, etc.

Ah, the old chafed nipples. I have a picture taken of me leaving the Indianapolis Motor Speedway during the '96 Indy Mini, with blood stains on the front of my team singlet and a look of excruciating pain on my face (from a plantar fasciitis injury I foolishly tried to run through). Meeee-mories. :cry:

I've done two road centuries and two epic mountain bike rides of 60+ miles, and survived doing most of what Robbie recommended, except the pre-ride hydration, which I will do this time.

geek

Robbie, you weren't thinking of saturday's ride, were you? It seemed everybody we rode with developed some problem(s), me included.

thanks for the tips. also, make sure your pump is for the correct valve stem! Where do you buy chamois cream? Nipples were fine (on my 60 mile ride last weekend)butt my rear was chapped and not because of certain thread topics if you know what I mean. Also, any recommendations on best shorts for long distance riding?

I'm sure there's stuff I missed. Someone else, any tips?

No JP, wasn't thinking specifically of Saturday, but I don't think anyone of our group escaped without some problem or other.
roccobike may have been unscathed, as he was stalking and passing guys on tri bikes,... did his BF jersey proud.

I always take my tool box. But Saturday, I didn't take my cell or a few bucks in the bag, both of which I could have used.

I prefer Body Glide, which is actually more for runners, but it's thin and can be applied where needed.

I try to wear my better shorts, but some chamois are simply more comfortable than others. Personal preference: Descente

Lip Balm ----- works on the teets too! Check the straps on your shoes. My last century was the undoing of a ratchet on one of my shoes. Funny how its always the things that you take for granted that can be a ride breaker. Like a hamstring!! Lp

Realize that after 50+ miles of riding you may not think in the same logical way you do pre-ride or at home, at rest. Problems that arise may have simple solutions so don't be afraid to ask, don't assume you're on top of every answer - fatique can affect you. Not that it happened to me!

Yep, before we start, I tend to focus on females in bike shorts. After 50 miles, I just want ice cream.

The ice cream farm place @ mile ~45 was closed! I stopped there, all I got was water from the fountain.

I think I went by that place twice...I didn't carry the map, could've used the water, big time. Hydrating the day/night before helped in that regard, though.

I have seen most of the things on Robbie's list and actually been a victim of a few. However, the things I see more often are:
1) Forgot shoes;
2) forgot helmet;
3) forgot front wheel; and
4) forgot sunscreen

It is normal to be distracted when you are rushing out the door, early in the morning. It is a good idea to put all of this in your car the night before and whatever you do, don't rest your front wheel against the rear bumper when you are putting your bike on the roof rack. It is one thing to forget the wheel, it is another thing to back over it. That usually happens on the way home, however.