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Help with training for 100k

Old 07-12-17, 10:20 AM
  #1  
madbrad
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Help with training for 100k

I had a goal this summer of doing a 100k ride which is next month. Well after my last attempt at a longer ride im starting to think this one is too close and im not ready. I cant figure out if its my nutrition or am i just trying to go too far. My last long ride i wanted to do 43miles, i made it 40.5 and at the end felt nauseated and couldn't go on. It started about mile 30 but i just pushed through as much as i could. I had plenty of water and stopped at mile 20 to eat a few snacks (PB & apple and a larabar) and to just get off and stretch .

Few week earlier it rode 37 miles and was able to complete the ride but was pretty much dead when i got home. The week before i did 32 and felt fine after the ride.

I commute to work by bike a few times a week and do between 60-70 miles a week not including my longer riders on weekends.

So not sure if i am just increasing my mileage too much to fast or am i not eating correctly while on my ride. If you have any suggestions it would be appreciated as i really want to do this 100k but dont want to get out there and not complete it either.

Thanks

Last edited by madbrad; 07-12-17 at 12:44 PM.
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Old 07-12-17, 10:50 AM
  #2  
berner
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There is a good possibility it may be your nutrition. After reading up in various places, here on this forum as well as a more careful reading of several books on cycling and nutrition, I'm eating more simple carbs which become available to fuel the ride very quickly. First, I add a bit of honey to a Hammer Perpeteum water bottle and or consume a jell pack or two. This has made a noticeable difference.
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Old 07-12-17, 11:09 AM
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If you can ride 60-70 miles /day back-to-back you can ride 140 miles in one day-- just start early and ride into the night for as long as it takes. For example, plan a place to start, pack light, ride 60-70 miles and spend the first night in a sleeping bag. Get up early on day-2, ride 60-70 miles, rent a motel room for the night and enjoy a nice dinner before hitting the sack. Treat yourself to a big breakfast the next morning, start early and return to start on day-3.
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Old 07-12-17, 11:22 AM
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You're just not "in form" as the pro's would say. Out of shape. You need to ride longer and harder. Throw some sprints in. Hill repeats, ect. Cruising at the same pace for 40 miles doesn't really do much. But a 100K in a group, with the slow riders, stopping at every rest stop the organizers have as the slow people do is probably easier than you think.
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Old 07-12-17, 12:17 PM
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Milton Keynes
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I'm planning on doing my first 100K this weekend. I've done 50 miles a few times before, so 100K shouldn't be too much of a problem. I can only speak for myself, but I've been staying on my schedule of riding 10 miles every morning before work just to keep my legs in shape, and while I haven't been on many longer rides lately, I'm sure I'll be able to go the distance. It's only a matter of figuring out where to ride to get the full 63 miles in. Since I'll likely be riding solo, I've just got to keep my own pace, unlike group rides with people who love to charge up hills. But I think that's what's important, keeping up riding daily in order to keep your legs conditioned, with maybe a day off before the big ride. Sounds like your 60-70 miles a week ought to keep you conditioned.

I plan on taking along a banana and a couple of Clif bars for energy. And of course lots and lots of water since it's likely to be pretty warm, though I plan to ride in the morning before it gets too hot.

One thing that always helped me lead up to longer rides was just pushing myself to go a little bit further every ride for a while until I was able to do 50 miles no problem.
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Old 07-12-17, 12:28 PM
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Originally Posted by madbrad View Post
I had plenty of water
Water alone is probably not sufficient, especially in the summer heat.

Look into a sports drink like Gatorade or NUUN tabs or similar.


-Tim-
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Old 07-12-17, 12:42 PM
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madbrad
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Thanks for all the suggestions. I am going to try to complete that 42 mile route again and i think focus on my nutrition more this time. Eating more carbs at breakfast and taking some different snacks for along the way. I think ill put some Gaterade in one of my water bottles too and I picked up a couple gel packs and will see how my body react to those.

Thanks !
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Old 07-12-17, 01:08 PM
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I hope you let us know how the ride went.

How's your general hydration? My doc insists I drink 48 oz water every day. (Some days I actually make it.) Electrolytes could be a problem. Too few carbs could be a problem. Heat and humidity could cause problems.

Do you eat some protein and fiber at breakfast? Simple carbs reportedly convert to energy at a more level rate in the presence of protein and fiber.

In any case, I hope the ride went well.

Also, in my experience, even at what most BF members thinks is an advanced age, the jump from 42 miles to 62.137 (100 km) miles takes a lot less effort than one would think. You still need decent luck with weather, equipment , and health, but unless you're way different from most of us, if you can do 42, you can do 62. BTDT, and I'm almost 73 and way overweight. You may not do it fast, though.
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Old 07-12-17, 01:38 PM
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I usually get nauseous if I'm boy paying attention to my electrolytes. The NUUN/GU tabs seem to be pretty popular, personally I haven't tried them. I will take a sandwich baggie full of peanuts and one bottle with 1/4 cup sugar and 1/8th tbsp salt. If you use the flavored beer salt instead it tastes just like watery gatorade.
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Old 07-12-17, 02:34 PM
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Originally Posted by McBTC View Post
If you can ride 60-70 miles /day back-to-back you can ride 140 miles in one day--

Me McThinks you should McRe-read the original McOP.
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Old 07-12-17, 04:10 PM
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McBTC
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Originally Posted by indyfabz View Post
Me McThinks you should McRe-read the original McOP.
Same McPrinciple involved-- if you want to ride 60-70 (~100 kilometers) miles in a day, start with two day rides back to back of 30-35 miles each... capisce? He's already McMade it to 40.5 miles.
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Old 07-12-17, 04:51 PM
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ridingfool
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Originally Posted by McBTC View Post
Same McPrinciple involved-- if you want to ride 60-70 (~100 kilometers) miles in a day, start with two day rides back to back of 30-35 miles each... capisce? He's already McMade it to 40.5 miles.
So if I do two century rides back to back the following day I should be able to do 200 miles in a day
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Old 07-12-17, 05:01 PM
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McBTC
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Originally Posted by ridingfool View Post
So if I do two century rides back to back the following day I should be able to do 200 miles in a day
Maybe-- depends on how fast you can ride a century a day, back to back.
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Old 07-12-17, 05:06 PM
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Originally Posted by ridingfool View Post
So if I do two century rides back to back the following day I should be able to do 200 miles in a day
All kidding aside 62 miles is not that hard I went from not being able to ride 5 miles without getting tired and winded to doing a century with about 8000 ft of climbing NY gran fondo inplan thier first metric or century ride about 3 months.now every ride I do is about a metric century can do a century.any time without problem but try to keep them around 60 to 70 miles 4 times a week.also I'm far from in good shape weigh over 220 lbs and am 50 years old think alot of it is more mental than physical when people
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Old 07-12-17, 05:08 PM
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Originally Posted by McBTC View Post
Maybe-- depends on how fast you can ride a century a day, back to back.
NY gran fondo 6 hrs but that's with alot of drafting guess about 7 hours with not to much effort
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Old 07-12-17, 05:17 PM
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McBTC
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Originally Posted by ridingfool View Post
NY gran fondo 6 hrs but that's with alot of drafting guess about 7 hours with not to much effort
Quite a bit different from us tourists... many of the stages and back-to-back days in the Tdf are >100 miles... They're riding at an average pace of 25 mph or more not e.g., ~12 mph. Even with a tailwind, 70 miles a day on a tour of a week or two is pretty good for most of us...
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Old 07-12-17, 05:23 PM
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Originally Posted by McBTC View Post
Quite a bit different from us tourists... many of the stages and back-to-back days in the Tdf are >100 miles... They're riding at an average pace of 25 mph or more not e.g., ~12 mph
Beyond my means can do a 25 mile average but only for a hour and has to be flat no climbing takes real condition.to ride like tdf riders do even after just a hour I am exhausted trying to keep a 25 mph pace lot of respect for ability to ride like that
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Old 07-12-17, 05:29 PM
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Building up to a metric by taking it easy and pacing yourself won't get you ready for the main event. Do shorter rides, harder.
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