Nutrition/training for metric quarter century?
07-05-16, 01:54 PM
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Nutrition/training for metric quarter century?
I've got a big ride coming up next month, it's a local organized metric quarter-century ride with a few hundred feet of elevation gain. Currently my "long days" are about half that distance, with a couple of refueling stops at convenience stores.
I'm hoping to do this ride without "bonking", and I know there are at least 3 designated rest stops on this route which should have PB&Js and the like, but I'm worried I'll need additional nutrition to ensure I finish strong. Any suggestions on quick-digesting high-carb snacks I can use to get me between the stops?
Also, for training, I was told that I should start to taper now about 4 weeks out so that I'm fresh on the big day, basically reduce my mileage and then take the 2 weeks before the event off. That seems a bit excessive, has anyone had success with rides of this length?
Your knowledgeable input is appreciated.
I'm hoping to do this ride without "bonking", and I know there are at least 3 designated rest stops on this route which should have PB&Js and the like, but I'm worried I'll need additional nutrition to ensure I finish strong. Any suggestions on quick-digesting high-carb snacks I can use to get me between the stops?
Also, for training, I was told that I should start to taper now about 4 weeks out so that I'm fresh on the big day, basically reduce my mileage and then take the 2 weeks before the event off. That seems a bit excessive, has anyone had success with rides of this length?
Your knowledgeable input is appreciated.
07-05-16, 02:02 PM
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Vain, But Lacking Talent
Dan, I thought we all had a talk about this. 
07-05-16, 02:20 PM
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a metric quarter century is 25 kilometers, or 15.5 miles (as pointed out above)... your "long" days are 12.5k -- 7 miles? And you stop and refuel ... more than once?
something's not quite clear in the way you've phrased things... anyhoo...
The last 100mi ride I did I stocked up on golden oreos at each rest stop. On that day, they sounded and tasted amazing. It depends on what your body tolerates over longer distances/time. For me, I pack a couple goos (that I know I like), a handful of Hammer Endurolytes (as important as food), and I'll snack a little at each rest stop when I refill water. The goos are last-resort --an aid station every 15-20 miles is plenty that you shouldn't really need to be refueling in between. Depends on your training, tolerance, and expectations. I know some folks who actually gain weight during organized rides.
To answer your tapering question, cycling doesn't need the giant taper that running does (or so I've been told, I'm not a runner). Sure, taper some the week before the event, but if you're riding consistently in the weeks leading up to the ride (including a couple rides close to the event distance), I'd not take the whole week off.
something's not quite clear in the way you've phrased things... anyhoo...
The last 100mi ride I did I stocked up on golden oreos at each rest stop. On that day, they sounded and tasted amazing. It depends on what your body tolerates over longer distances/time. For me, I pack a couple goos (that I know I like), a handful of Hammer Endurolytes (as important as food), and I'll snack a little at each rest stop when I refill water. The goos are last-resort --an aid station every 15-20 miles is plenty that you shouldn't really need to be refueling in between. Depends on your training, tolerance, and expectations. I know some folks who actually gain weight during organized rides.
To answer your tapering question, cycling doesn't need the giant taper that running does (or so I've been told, I'm not a runner). Sure, taper some the week before the event, but if you're riding consistently in the weeks leading up to the ride (including a couple rides close to the event distance), I'd not take the whole week off.
Last edited by superdex; 07-05-16 at 02:32 PM.
07-05-16, 02:22 PM
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07-05-16, 02:34 PM
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The last 100mi ride I did I stocked up on golden oreos at each rest stop. On that day, they sounded and tasted amazing. It depends on what your body tolerates over longer distances/time. For me, I pack a couple goos (that I know I like), a handful of Hammer Endurolytes (as important as food), and I'll snack a little at each rest stop when I refill water. The goos are last-resort --an aid station every 15-20 miles is plenty that you shouldn't really need to be refueling in between. Depends on your training, tolerance, and expectations. I know some folks who actually gain weight during organized rides.
To answer your tapering question, cycling doesn't need the giant taper that running does (or so I've been told, I'm not a runner). Sure, taper some the week before the event, but if you're riding consistently in the weeks leading up to the ride (including a couple rides close to the event distance), I'd not take the whole week off.
To answer your tapering question, cycling doesn't need the giant taper that running does (or so I've been told, I'm not a runner). Sure, taper some the week before the event, but if you're riding consistently in the weeks leading up to the ride (including a couple rides close to the event distance), I'd not take the whole week off.
07-05-16, 02:37 PM
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SIS bars for the on-saddle time and 4-to-1 recovery drinks at the stops. 2 bananas in Jersey pockets with a few caffeine tablets stowed under bibs for emergency
07-05-16, 02:38 PM
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Try swapping to aerobars and GP4000s tires if you can. The cumulative wattage savings will be equivalent to shortening the ride to 1/5th century
07-05-16, 02:53 PM
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07-05-16, 03:03 PM
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07-05-16, 03:06 PM
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07-05-16, 03:12 PM
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07-05-16, 03:27 PM
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07-05-16, 03:37 PM
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15 miles? Unless you are really pushing hard, you probably don't even need a water bottle...
07-05-16, 03:51 PM
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With that much elevation gain you'll really want to consider an ultra-lightweight chinese carbon build. If you go with Dura-Ace, make sure you double bandage your hands so they don't get all cut up and bloody on such a long ride.
