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How to approach my longest ride to date?

Old 10-16-15, 11:43 AM
  #1  
Harvieu25
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How to approach my longest ride to date?

Been into cycling 3 months now. Rode 27 miles last Fri. and was totally done. Going to attempt a 40 miler tomorrow but it is a paved path with fewer and smaller grades than the streets around me. The questions are:

Should I start off below my ave pace (to date) to conserve energy?

How much water to take? (guessing a 3 hour ride if I don't stop)

Should I eat before? (will be a minimum of 3 hours before the ride starts)

Thanks.
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Old 10-16-15, 11:59 AM
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To answer in order

1. No, ride at your average pace.
2. Two bottles, you can always get more on the road.
3. Yes and eat during when your body tells you it needs it.
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Old 10-16-15, 12:01 PM
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Ride at a Fun pace...
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Old 10-16-15, 12:06 PM
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1. Start easy, like a 6/10 rate of perceived exertion. You can always go harder on the second half.
2. Two bottles should be plenty assuming it's not super hot and you're properly hydrated before.
3. Eat a normal breakfast to top up your glycogen stores. You'll mostly be burning fat at that pace and even the skinniest climbers have plenty of fuel.
4. Have fun.
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Old 10-16-15, 02:40 PM
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Ride at a comfortable pace. With the short distances you have done, you really should concentrate on getting more time in the saddle as opposed to being concerned about your speed. Carry the two bottles on your bike and refill if needed. Eat breakfast and carry a snack in case you get hungry. You won't NEED nutrition for that distance but it will give you something to anticipate.
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Old 10-16-15, 02:46 PM
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Originally Posted by shelbyfv View Post
Ride at a comfortable pace. With the short distances you have done, you really should concentrate on getting more time in the saddle as opposed to being concerned about your speed. Carry the two bottles on your bike and refill if needed. Eat breakfast and carry a snack in case you get hungry. You won't NEED nutrition for that distance but it will give you something to anticipate.
I'm not concerned about my speed, was just wondering about how to pace myself. Have a 100 oz Camelbak Mule that will serve for water and carrying food and spares.
I'll post again tomorrow afterwards. Thanks.
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Old 10-16-15, 02:57 PM
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I'd suggest riding slowly enough that you aren't breathing hard. About like if you were walking. Maybe push harder the last third when you are confidant you'll finish. Enjoy it!
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Old 10-16-15, 03:01 PM
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Ok, thanks again.
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Old 10-16-15, 07:40 PM
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Originally Posted by Harvieu25 View Post
I'm not concerned about my speed, was just wondering about how to pace myself. Have a 100 oz Camelbak Mule that will serve for water and carrying food and spares.
I'll post again tomorrow afterwards. Thanks.
That's much more water than you'll need for a 40 mile ride. It's about 6 extra pounds that you're carrying on your back.
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Old 10-16-15, 08:07 PM
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Does your bike fit you well... as in you can ride for extended periods without pain? (other than tired legs)

If so, then it's just a matter of staying hydrated and fueled, and pacing yourself. If your legs were spent at 27 miles then maybe cut the intensity a tiny bit.
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Old 10-16-15, 09:00 PM
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Honestly I wouldnt bring more than an energy bar and a bottle of water, you're not gonna starve or die of thirst in 3-4 hours. Just cruise at a comfy but brisk pace and enjoy the ride. Btw riding up steep grades is a great way to build strength and endurance, for that reason I purposely plan my routes with plenty of hills. So dont be afraid to climb some hills..
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Old 10-16-15, 10:04 PM
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We're all different, so each has his own voodoo.

I'd say stick with whatever was working for you so far, and base your pace on what was sustainable. If your recent long ride left you flagging at the end, ease up the pace a bit for the new attempt. OTOH- if you finished strong last time, and felt there was still some fuel in the tank, then no reason to ease up, until/unless you start feeling like you should do so, mid ride.

As far as the diet and planning goes, 3 hours on a bike isn't like crossing Death Valley. Eat reasonably the night before, plus a decent, but not heavy breakfast, and carry water according to your usually needs. Also remember that most places people ride have stores where you can refuel, if you feel you need to.
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Old 10-17-15, 12:30 AM
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Originally Posted by mprelaw View Post
That's much more water than you'll need for a 40 mile ride. It's about 6 extra pounds that you're carrying on your back.
Amount of water needed depends on fitness level. On a not-hot day, I can ride 30 miles without any water (not a good idea though). When I was in poorer fitness, I drank a lot more water. The answer is "you need to stay hydrated". Drink before you ride! You can search the internet for answers to this question, but I think that 16 oz per hour is a minimum. If the weather is hotter, you'll sweat more and need to drink more.

Good luck on your ride!
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Old 10-17-15, 10:23 AM
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100 ounces? What is that, like 3 liters? That's a LOT of water.
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Old 10-17-15, 11:49 AM
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Well, it turned out that I could've done it with very little water. Hydrated well this morning and was using the bathroom every 20 minutes or so. Just after starting the ride I had to pee again, and again when I got to the half way point. Then again after another 30 minutes and then again when I was finished. Whew! Did not think the 1.5 liters I had leading up to the ride would not only last me the entire time, but 1 hr after the ride I was still peeing clear, without drinking anything other than a couple of sips from the Camelbak!

The 40.5 miles took 2:55:38 to complete with an ave of 13.8 mph. My half way ave was 14.0 mph so I paced well. Felt good at the half way point but at the 25 mile mark I started to suffer.
At times I could push through the pain and would be ok for a few minutes, but other times the pain would have me in granny gear pacing at 10 mph, barely making that pace. A few times it dawned on me that the entire way back seemed like it was ALL up hill. I know it's not but I was in such pain the downhills felt like uphills. Did lot of pulse and coast, self regulating intervals!

I did 30 miles yesterday to test the waters and it felt pretty good. This mornings temp was 45f so the first few miles I froze to death. Had my first get off as well. On the way back, with the early morning sun coming through the trees and blinding me, I lost my line and went off the path. Got my left foot unclipped but my front wheel suddenly hit some soft ground and was jerked to the left sending me onto my right side in the dirt. The ground was soft, but unclipping the right foot was weird from the sideways position, so I turned onto my back and had the bike straight up into the air, upside down and was able to unclip. Talk about graceful! At least at that point in time NOBODY was close enough to see it!

My legs were the limiting factor as the last 25% of the ride was rough enough that I don't think my pulse was over 100 bpm. They feel fine now, but my butt hurts like mad!
Thanks for all the advice.
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Old 10-17-15, 11:53 AM
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Good report..

Cold weather makes me P.
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Old 10-17-15, 02:00 PM
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Harvieu25---WELL DONE!!!!

Now you have the knowledge and physical experience of a longer ride that you can reference for your upcoming metric century. Bet you didn't know you had that planned, did you?????
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Old 10-17-15, 02:21 PM
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Originally Posted by OldTryGuy View Post
Harvieu25---WELL DONE!!!!

Now you have the knowledge and physical experience of a longer ride that you can reference for your upcoming metric century. Bet you didn't know you had that planned, did you?????
Will have to do a bit more work for that...
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Old 10-17-15, 02:31 PM
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Originally Posted by Harvieu25 View Post
Will have to do a bit more work for that...
Seriously, it doesn't take all that much after you build a good base. Any future questions just ask away. I was going to put in my 2 cents worth but didn't see your post until 0400 this morning and figured you had plenty of responses and things well planned. Again, good job and more miles will harden the butt.
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Old 10-17-15, 02:34 PM
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Yeah, grats on the ride, Harvieu25.
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Old 10-17-15, 02:37 PM
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Awesome, great job! Now that you have done that distance are you wanting to do it again? You now know what your new weekend distance will be! Do that a few times until you feel confident then decide if you want to do fifty!
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Old 10-17-15, 06:41 PM
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Originally Posted by caloso View Post
100 ounces? What is that, like 3 liters? That's a LOT of water.
About 3/4th of a gallon for the Americans. Roughly 3 liters. .
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Old 10-17-15, 07:15 PM
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Congrats on the great ride!
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Old 10-17-15, 09:24 PM
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Great job!

I just completed my longest (69km) this past Monday and there were points where I was wondering how I would get home if I couldn't make it! But I kept pushing on and I made it. My butt was sore for about two days after, but now I'm ready for 75km! I seem to forget about the pain after but remember how rewarding the rides are. My goal is 100km before winter arrives.
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Old 10-17-15, 09:33 PM
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My goal is 100 miles too. but no have ride for very long more than 3 years. before i used go for ride in hilly trail daily i used do 20 miles. one time i had do 40 miles. that trail have elevation from 700 feet to 900 feet. My average speed is was around 12.5 miles. Now i fix bikes for people when i found and i work full time job in warehouse and no have much free time go for ride. I ride when i can but 5-6 miles the week is nothink to me. i wonder if one day i go for ride 100 miles without i not have ride longer distance for so long time.
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