Help me make 100 miles without casualties.
August 19, 2010 11:02 AM Subscribe
Cyclists! I just committed to do a century in two weekend's time. I'm a strong cyclist but haven't gone anywhere near that distance in a long time. I'd love your strategies and tips on quickie training, prep, and how to manage the ride.
It's the North Fork Century, and it seems like it's going to be pretty mellow, as century rides go. Lots of flat straightaways, and fully supported with snack breaks. I'm doing it with a cycling friend who has been training much more extensively than I and has a $10,000 bicycle, and I'm fully prepared to have her lose me along the way or to bow out at the 50-mile mark if need be.
But I'd like to go the whole way. A few data points:
A) A few years ago, I'd knock out back-to-back 60 mile rides over the weekend. I haven't trained that hard in a while, and although I'm a strong rider, my recent training has been limited to 20-mile rides in the park at a steady pace of around 15 to 17 mph. I'm nicely worked out by the end, but not winded and exhausted.
My plan for the days leading up to the century are: do a 75 mile ride this Saturday, just to see if I'm heading for disaster. Do a 20 mile ride on Monday. Do another 75 mile ride on Weds (I'm currently unemployed, yay), and then a 20 mile ride on Friday. Century day is Sunday. How does this sound?
B) I've seen this thread, which is full of helpful advice. Anything you can add on what to have and do on ride day would be great, especially thoughts on preserving endurance and how to deploy strength and speed to maximum advantage.
Some specifics:
1) I'm prone to pain in my neck and lower back after the first 10 miles or so (I have scoliosis). What can I do to prevent and ease the pain? Some elemental tips on good cycling form (what to do with your arms, back, shoulders, and hips) would be helpful.
2) I'm sure there will be high-carb snacks at the rest stop, so I'm pretty sure I'm taken care of in the food department. I'm going to start off with two water bottles in my two water bottle cages, and I would prefer not to buy a Camelback, which would add extra weight on my back and doesn't seem like it would hold all that much more water. Does this sound like a decent approach?
3) What should I keep in mind for a ride of this length? What will performance look and feel like at the 25- 50- and 75-mile mark? When to take it fast and when to take it slow?
Many thanks for your advice!
It's the North Fork Century, and it seems like it's going to be pretty mellow, as century rides go. Lots of flat straightaways, and fully supported with snack breaks. I'm doing it with a cycling friend who has been training much more extensively than I and has a $10,000 bicycle, and I'm fully prepared to have her lose me along the way or to bow out at the 50-mile mark if need be.
But I'd like to go the whole way. A few data points:
A) A few years ago, I'd knock out back-to-back 60 mile rides over the weekend. I haven't trained that hard in a while, and although I'm a strong rider, my recent training has been limited to 20-mile rides in the park at a steady pace of around 15 to 17 mph. I'm nicely worked out by the end, but not winded and exhausted.
My plan for the days leading up to the century are: do a 75 mile ride this Saturday, just to see if I'm heading for disaster. Do a 20 mile ride on Monday. Do another 75 mile ride on Weds (I'm currently unemployed, yay), and then a 20 mile ride on Friday. Century day is Sunday. How does this sound?
B) I've seen this thread, which is full of helpful advice. Anything you can add on what to have and do on ride day would be great, especially thoughts on preserving endurance and how to deploy strength and speed to maximum advantage.
Some specifics:
1) I'm prone to pain in my neck and lower back after the first 10 miles or so (I have scoliosis). What can I do to prevent and ease the pain? Some elemental tips on good cycling form (what to do with your arms, back, shoulders, and hips) would be helpful.
2) I'm sure there will be high-carb snacks at the rest stop, so I'm pretty sure I'm taken care of in the food department. I'm going to start off with two water bottles in my two water bottle cages, and I would prefer not to buy a Camelback, which would add extra weight on my back and doesn't seem like it would hold all that much more water. Does this sound like a decent approach?
3) What should I keep in mind for a ride of this length? What will performance look and feel like at the 25- 50- and 75-mile mark? When to take it fast and when to take it slow?
Many thanks for your advice!
One hundred miles on a bike is surprisingly easy, athletically speaking, unless there are a lot of hills or you're trying to go fast. It's slightly less exhausting than walking, hour for hour. If you think you're in good enough shape to walk for eight hours, then you'll be fine. Have fun!
posted by gum at 11:43 AM on August 19, 2010
posted by gum at 11:43 AM on August 19, 2010
This is all out of my butt and I'm not a trainer, but I'd reverse your plan a little a speed it up. I would time it such that you ride 80+mi on the Thursday before, with a 50-60s on Tues and Sunday. Friday before should be a rest day (or a small ride, like 20-30mi). Going further, I'd probably do a small-med (30-50mi) ride on the Wednesday and a rest day on Monday. Ride however you want tomorrow and Saturday, but maybe it would be good to ride as far as you can tomorrow and rest on Saturday, just to see where your body is at.
1) Your seat is probably too high. Try lowering it a centimeter and see how it feels. A week isn't too short to get used to it, though you may feel some muscles getting exercised differently along the way..
posted by rhizome at 11:44 AM on August 19, 2010
1) Your seat is probably too high. Try lowering it a centimeter and see how it feels. A week isn't too short to get used to it, though you may feel some muscles getting exercised differently along the way..
posted by rhizome at 11:44 AM on August 19, 2010
Best answer: Your plan sounds pretty good for this weekend, etc., I might do a 75-20-50-20, work-up, just so you decrease your risk of repetitive stress injury-type stuff before you actually get out there. One of the nice things about Long Island is that it's pretty damn flat, so there's not a whole lot of super strenuous riding. The big factor that might fuck you up is the wind - sometimes it's really nasty, especially when it's blowing sand into your face. So i guess wraparound sunglasses are a thing you should add to your checklist.
There should be plenty of places to refill your water - either official rest stops or just pull over at a convenience store - along the way. I would recommend getting some electrolyte powder to add to your water, which helps tremendously.
Think about your overall pacing goals - do you want to finish in a certain time, a certain percentile, do you want to keep up with your friend and her bike that costs as much as the average annual rent in NYC? Do you want to enjoy long ride on a beautiful, late-summer sunday through some of the prettiest parts of the northeast?
Disclaimer: I'm a fat dude who thinks 12 mph is a perfectly good pace for rides over 50 miles, and who thinks buying specialized cycling outfits is really silly.
posted by Jon_Evil at 11:48 AM on August 19, 2010
There should be plenty of places to refill your water - either official rest stops or just pull over at a convenience store - along the way. I would recommend getting some electrolyte powder to add to your water, which helps tremendously.
Think about your overall pacing goals - do you want to finish in a certain time, a certain percentile, do you want to keep up with your friend and her bike that costs as much as the average annual rent in NYC? Do you want to enjoy long ride on a beautiful, late-summer sunday through some of the prettiest parts of the northeast?
Disclaimer: I'm a fat dude who thinks 12 mph is a perfectly good pace for rides over 50 miles, and who thinks buying specialized cycling outfits is really silly.
posted by Jon_Evil at 11:48 AM on August 19, 2010
Response by poster: Thanks for everything thus far. I just thought of another question- while I have a conventional biking jersey, I tend to get very hot and sweaty and since it's August thought I'd just wear well-padded bike shorts and a Speedo athletic-looking top (it's a bikini top, but quite modest). I have a wee bag on my seat to carry money, sunscreen, ID, etc. Is there any performance advantage in wearing a jersey or other attire?
posted by foxy_hedgehog at 11:53 AM on August 19, 2010
posted by foxy_hedgehog at 11:53 AM on August 19, 2010
Best answer: Data point, not personal reference: my brother and a friend rode from San Francisco to Los Angeles as part of the AIDS/LifeCycle ride a few years back, and I think they covered a century each day. They had planned on really gearing up before that week, but never made it more than 60 miles in a go before that week. At the end, they were beat, but they said that the group support was fantastic, and 100 miles in a day was completely do-able (and over much more varied terrain, so I believe).
The AIDS/LifeCycle site has basic tips on equipment, with a few recommendations (Padded cycling shorts, Cycling Jersey, Rain jacket, Leg warmers or knee warmers, Arm warmers, Padded cycling gloves, Cycling specific shoes (clip-less or not), Cycling socks).
Have fun!
posted by filthy light thief at 12:17 PM on August 19, 2010
The AIDS/LifeCycle site has basic tips on equipment, with a few recommendations (Padded cycling shorts, Cycling Jersey, Rain jacket, Leg warmers or knee warmers, Arm warmers, Padded cycling gloves, Cycling specific shoes (clip-less or not), Cycling socks).
Have fun!
posted by filthy light thief at 12:17 PM on August 19, 2010
Is there any performance advantage in wearing a jersey or other attire?
Good ones, like the wool jerseys of old, will wick sweat away from your body, actually helping you feel cooler. (I don't know which modern jerseys are as good at that.)
posted by supercres at 12:19 PM on August 19, 2010
Good ones, like the wool jerseys of old, will wick sweat away from your body, actually helping you feel cooler. (I don't know which modern jerseys are as good at that.)
posted by supercres at 12:19 PM on August 19, 2010
I live in medford and i am on the north fork all the time. I am a little leary when they say small hills. Some of the hills on the north fork can be very tiring if your not used to hills on a bike.
I have ridden sound ave from the boyscout camp to orient point and some of those hills are NASTY.
Just beprepared for bigger hills then what they say on the website.
posted by majortom1981 at 12:23 PM on August 19, 2010
I have ridden sound ave from the boyscout camp to orient point and some of those hills are NASTY.
Just beprepared for bigger hills then what they say on the website.
posted by majortom1981 at 12:23 PM on August 19, 2010
When a friend was training for the AIDS/Lifecycle ride, she was told that if she didn't have time to train for hours each week, she could maximize her training time by doing steep hills for shorter distances.
posted by serazin at 12:44 PM on August 19, 2010
posted by serazin at 12:44 PM on August 19, 2010
I'm not a huge cyclist, but I imagine that nutrition and sleep are key. Lots of carbs and protein and sleep. Anyone else want to weight in?
posted by alternateuniverse at 12:50 PM on August 19, 2010
posted by alternateuniverse at 12:50 PM on August 19, 2010
Is there any performance advantage in wearing a jersey or other attire?
Jerseys generally unzip in the front, allowing you to ventilate if needed.
2 water bottles, and some kind of energy bar! You need to stay well-hydrated and energized!
Have fun - it's a beautiful area!
posted by swngnmonk at 1:03 PM on August 19, 2010
Best answer: Coolmax and related fabrics work fine for sweat management, but they can get really, really stinky by the end of the day. As long as you're not likely to burn or get sunstroke, an athletic top would be fine. I'd take a cap also. Good for sweat management and keeps the sun out of your eyes. I'd want some sort of eyewear too; glare off the road gets tiring by the end of the day.
Does shifting your position help with your back? If you have flat bars on you bike, consider splurging $20 on a pair of bar ends. Having two hand positions is way better than just one.
posted by bonehead at 1:06 PM on August 19, 2010
Does shifting your position help with your back? If you have flat bars on you bike, consider splurging $20 on a pair of bar ends. Having two hand positions is way better than just one.
posted by bonehead at 1:06 PM on August 19, 2010
Oh, one thing for the end of the ride, you'll want a hoodie or a jacket or something, possibly also comfy long pants. You'll have chills 5 minutes after stopping a long ride and having warmish clothes to swap into at the finish point can be a real comfort.
posted by bonehead at 1:08 PM on August 19, 2010
posted by bonehead at 1:08 PM on August 19, 2010
Best answer: I recently rode my bike from Chicago to Milwaukee with some friends (92 miles). I too had done 60 mile rides in the past but right before the ride I hadn't done a ride longer than my commute (11 miles each way) in months. I was worried I was too out of shape for our almost-century, but I was fine and even had fun. It's fresh in my memory, so forgive me if I'm long-winded.
1. I get pain in my neck and shoulders on long rides. I find that if I try to put my chin down and stretch out my neck, trying to extend my spine as long and straight as possible, it helps the neck pain. In theory your core should be supporting your upper body more than your hands on the handlebars are. Don't lock your elbows and don't scrunch your shoulders. Stretch often. I have drop handlebars which gives lots of riding positions - if you don't, get bar ends.
2. Even though there will be food at the rest stops, you may still want to bring some Clif Bars or whatever, depending on if you have options to carry them. Eat regularly and often, and try to eat before you get hungry. Two water bottles should be fine since you'll have places to refill. I'm a huge fan of the Camelbak brand podium chill bottles. Not only are they insulated which keeps your drinks cooler, longer on hot days, but the valve that you drink from is just genius. I found single-serve Gatorade powder packets, so I can make Gatorade on-the-go. I also like to make it at about half-strength, but that's a personal preference.
3. Pace yourself. Generally don't "take it fast" and then "take it slow" - sure, if you are on a long, smooth road you can speed things up a bit and pound out some miles, but it isn't a race so just pace yourself. At the 25 and 50 mile marks you will probably still be feeling good. It's the last 20 miles that your mental toughness kicks in, because you're sore and tired and maybe a bit sun or wind-burned and you just need to tough it out. But I don't want to make it sound that bad, because the end will also be in sight and you'll realize you are going to make it and that's energizing in itself.
Especially if you lose your friend, try to find a group that is riding at your pace. Riding in a group, even if you aren't doing a for-real pace line like the pros, definitely makes things easier in terms of drafting and just mentally.
Other things:
I like jerseys even on hot days because it gives you access to things - hankies/tissues for a drippy nose, bandanas to wipe sweat off your face, chapstick, and a clif bar or two. While frequent stops are important for a century, it's annoying to have to get off your bike for every little thing like that.
Chamois butter.
Sunscreen. They won't have it at rest stops and a single application in the morning is not going to last you all day.
I won't give you the rest of my ride pack list, since we did a DIY unsupported ride and had to carry everything we could possibly need with us. But you can totally do this and will have fun and it will be a great sense of accomplishment. Good luck!
posted by misskaz at 1:33 PM on August 19, 2010
1. I get pain in my neck and shoulders on long rides. I find that if I try to put my chin down and stretch out my neck, trying to extend my spine as long and straight as possible, it helps the neck pain. In theory your core should be supporting your upper body more than your hands on the handlebars are. Don't lock your elbows and don't scrunch your shoulders. Stretch often. I have drop handlebars which gives lots of riding positions - if you don't, get bar ends.
2. Even though there will be food at the rest stops, you may still want to bring some Clif Bars or whatever, depending on if you have options to carry them. Eat regularly and often, and try to eat before you get hungry. Two water bottles should be fine since you'll have places to refill. I'm a huge fan of the Camelbak brand podium chill bottles. Not only are they insulated which keeps your drinks cooler, longer on hot days, but the valve that you drink from is just genius. I found single-serve Gatorade powder packets, so I can make Gatorade on-the-go. I also like to make it at about half-strength, but that's a personal preference.
3. Pace yourself. Generally don't "take it fast" and then "take it slow" - sure, if you are on a long, smooth road you can speed things up a bit and pound out some miles, but it isn't a race so just pace yourself. At the 25 and 50 mile marks you will probably still be feeling good. It's the last 20 miles that your mental toughness kicks in, because you're sore and tired and maybe a bit sun or wind-burned and you just need to tough it out. But I don't want to make it sound that bad, because the end will also be in sight and you'll realize you are going to make it and that's energizing in itself.
Especially if you lose your friend, try to find a group that is riding at your pace. Riding in a group, even if you aren't doing a for-real pace line like the pros, definitely makes things easier in terms of drafting and just mentally.
Other things:
I like jerseys even on hot days because it gives you access to things - hankies/tissues for a drippy nose, bandanas to wipe sweat off your face, chapstick, and a clif bar or two. While frequent stops are important for a century, it's annoying to have to get off your bike for every little thing like that.
Chamois butter.
Sunscreen. They won't have it at rest stops and a single application in the morning is not going to last you all day.
I won't give you the rest of my ride pack list, since we did a DIY unsupported ride and had to carry everything we could possibly need with us. But you can totally do this and will have fun and it will be a great sense of accomplishment. Good luck!
posted by misskaz at 1:33 PM on August 19, 2010
Best answer: I did the North Fork with Glen a few years back. It's a great ride, and it really is very approachable, even if you don't get as much prep time as you'd like. As far as I remember there are 3 or 4 quick/moderately-steep hills and a few mild gradients. The food at the rest stops is fantastic; there's at least 7 somethings for everyone. The rest stops have water and some flavor of Gatorade/Powerade, so you can fill up your bottles or Camelbak. I'd say you'll be just fine with two water bottles.
Your training regimen sounds fine; the 75-20-50-20 recommendation may be a little easier on your body. Carb it up the day before the ride. I also can't recommend hard enough the idea of taking LIRR out there and staying in a hotel the night beforehand, to get yourself closer to the start line and reduce day-of stress. And hell: it lets you sleep in. (This is supposing you live in the city, which I may be way off on.)
Sounds like you should be just fine. Just spin, and take it slow and steady. I always end up taking it fast the first 25, slowing down a bit 25-50ish, then kicking it into gear for 25-75. Then I drag my ass tiredly along the last quarter of it. But honestly: you'll be fine, and I strongly doubt you'll have to bow out at 50 or at all. Just keep spinning. :)
It's a positively *gorgeous* ride...
btw, there are portable showers and massages at the end. Right when I get in I hop into the shower line and clean my gross self up, then I get some beer and some food and reeeeeelaaaaaaax. ENJOY! Don't stress --- you'll be just fine.
posted by scwebd at 1:44 PM on August 19, 2010 [1 favorite]
Your training regimen sounds fine; the 75-20-50-20 recommendation may be a little easier on your body. Carb it up the day before the ride. I also can't recommend hard enough the idea of taking LIRR out there and staying in a hotel the night beforehand, to get yourself closer to the start line and reduce day-of stress. And hell: it lets you sleep in. (This is supposing you live in the city, which I may be way off on.)
Sounds like you should be just fine. Just spin, and take it slow and steady. I always end up taking it fast the first 25, slowing down a bit 25-50ish, then kicking it into gear for 25-75. Then I drag my ass tiredly along the last quarter of it. But honestly: you'll be fine, and I strongly doubt you'll have to bow out at 50 or at all. Just keep spinning. :)
It's a positively *gorgeous* ride...
btw, there are portable showers and massages at the end. Right when I get in I hop into the shower line and clean my gross self up, then I get some beer and some food and reeeeeelaaaaaaax. ENJOY! Don't stress --- you'll be just fine.
posted by scwebd at 1:44 PM on August 19, 2010 [1 favorite]
Oh -- re: the shirt, you'll be fine with that. But I agree with misskaz that a jersey's pockets are a godsend. Gels, CHAPSTICK, kleenex, cell ph, camera, etc.
Douse yourself liberally with sunscreen beforehand and at each rest stop. I have gotten two of my most brutal burns ever biking centuries in LI.
posted by scwebd at 1:49 PM on August 19, 2010
Douse yourself liberally with sunscreen beforehand and at each rest stop. I have gotten two of my most brutal burns ever biking centuries in LI.
posted by scwebd at 1:49 PM on August 19, 2010
Best answer: To answer your questions:
1) I wouldn't necessarily tinker with your position, but if you're prone to neck pain, maybe see if raising your stem/bars would help? If your saddle height is comfortable now, this would be the last thing I messed with this late in the game. A centimeter (really?) is too big of a change last minute, and could lead to knee pain and other issues. A bad bike fit (and I even know better!) that lowered my saddle a lot during the middle of this spring led to me blowing out my L5 and having to take the entire season off.
Stretching frequently can help - sit up frequently and stretch your neck / relax your shoulders. Are you prone to "hunching" your shoulders up towards your ears on the bike? A lot of people are. Be aware of this if you do it. At rest stops, do some big arm circles and/or put your arms out behind you, bend over and stretch out your shoulders by bringing your arms up behind your back, hands laced together.
2) I would consider taking some electrolyte (gatorade mix comes in bulk at the grocery store) in one of your bottles, if it's going to be hot. Cramps suck. FYI, the largest bike bottles you can get are 24oz. each, and if you're on a small frame, these probably don't even fit in your cages. The smallest Camelbak made holds 50oz, doesn't weigh all that much, and allows you to carry water AND electrolyte. I frequently do longer road races on hot days with my 50 oz slimline Camelbak and 2 bottles of electrolyte, because I can't carry enough fluid to make it through a 65-70 mile road race if I miss a feed (it happens). Just so you know.
3) Everytime I've done a century, I've done best for my own endurance and sanity by breaking it into shorter segments. Think of it not as doing 100 miles, but 4 25-mile rides. You don't have to do it all in one shot; use the rest stops, that's what they're there for. With that said, however, don't stop so long that your legs lock up, and don't overeat / hydrate to the point of feeling bloated at them either.
some quick things I'd like to add to all the good advice above:
-- Do at least one ride of 5+ hours' duration prior to your event. It's not so much the distance as the time in the saddle that's going to matter (both mentally and physically).
-- I personally would stick to wearing a jersey and not any kind of sport top / sleeveless thing, for the simple fact that I find a lightweight, light-coloured jersey with a front zip actually keeps me a lot cooler than a sports bra. Also: sunburn sucks, and so does road rash in the (admittedly extremely small) chance you get caught in a mishap.
-- chamois lube is your friend. Trust me on this. I'd recommend using either Bag Balm (in the green bins @ Walgreens) or else if you want something less greasy, then maybe try DZ Bliss women-specific chamois cream myself, if only because most of the other cycling-specific brands are for dudes, and mentholated, and menthol is NOT something I want near my ladybits, thx.
posted by lonefrontranger at 2:07 PM on August 19, 2010
1) I wouldn't necessarily tinker with your position, but if you're prone to neck pain, maybe see if raising your stem/bars would help? If your saddle height is comfortable now, this would be the last thing I messed with this late in the game. A centimeter (really?) is too big of a change last minute, and could lead to knee pain and other issues. A bad bike fit (and I even know better!) that lowered my saddle a lot during the middle of this spring led to me blowing out my L5 and having to take the entire season off.
Stretching frequently can help - sit up frequently and stretch your neck / relax your shoulders. Are you prone to "hunching" your shoulders up towards your ears on the bike? A lot of people are. Be aware of this if you do it. At rest stops, do some big arm circles and/or put your arms out behind you, bend over and stretch out your shoulders by bringing your arms up behind your back, hands laced together.
2) I would consider taking some electrolyte (gatorade mix comes in bulk at the grocery store) in one of your bottles, if it's going to be hot. Cramps suck. FYI, the largest bike bottles you can get are 24oz. each, and if you're on a small frame, these probably don't even fit in your cages. The smallest Camelbak made holds 50oz, doesn't weigh all that much, and allows you to carry water AND electrolyte. I frequently do longer road races on hot days with my 50 oz slimline Camelbak and 2 bottles of electrolyte, because I can't carry enough fluid to make it through a 65-70 mile road race if I miss a feed (it happens). Just so you know.
3) Everytime I've done a century, I've done best for my own endurance and sanity by breaking it into shorter segments. Think of it not as doing 100 miles, but 4 25-mile rides. You don't have to do it all in one shot; use the rest stops, that's what they're there for. With that said, however, don't stop so long that your legs lock up, and don't overeat / hydrate to the point of feeling bloated at them either.
some quick things I'd like to add to all the good advice above:
-- Do at least one ride of 5+ hours' duration prior to your event. It's not so much the distance as the time in the saddle that's going to matter (both mentally and physically).
-- I personally would stick to wearing a jersey and not any kind of sport top / sleeveless thing, for the simple fact that I find a lightweight, light-coloured jersey with a front zip actually keeps me a lot cooler than a sports bra. Also: sunburn sucks, and so does road rash in the (admittedly extremely small) chance you get caught in a mishap.
-- chamois lube is your friend. Trust me on this. I'd recommend using either Bag Balm (in the green bins @ Walgreens) or else if you want something less greasy, then maybe try DZ Bliss women-specific chamois cream myself, if only because most of the other cycling-specific brands are for dudes, and mentholated, and menthol is NOT something I want near my ladybits, thx.
posted by lonefrontranger at 2:07 PM on August 19, 2010
Best answer: Two weeks isn't very long to make a significant change in your core fitness for distance cycling endurance purposes, so don't worry so much about distance training. Some strength work can make a difference to your comfort on the day, however. Go ride lots of steep hills instead. As much as you can manage, don't worry about distance as much as frequency. Don't do anything very strenuous for 2-3 days before the ride. Get lots of sleep.
Avoiding beginners' mistakes:
* Ride your own pace. Don't try and keep up with fitter, faster, more experienced riders near the start. If you can't talk without discomfort, take that as a warning to slow down.
* Eat more than you think you need. Start eating plenty the day before the ride. Eat plenty during the ride, even if you're not especially hungry.
* Drink at least a couple of gulps every quarter hour or so, regardless of thirst.
* Consider an electrolyte supplement/drink mix, especially if you're prone to cramping or the weather is likely to be warm or hot.
If there's plenty of ride support, no need for the Camelbak - just keep those bottle well-filled.
Raise your handlebars to relieve neck and lower back strain. Don't lock your elbows. Concentrate on relaxing your upper body as much as possible. Get out of the saddle on hills for a few pedal revs every few mins. Move your hands around the bars often. Wear padded gloves. If you have a natural tendency to slouch and roll your shoulders forward, try to check yourself and sit with a straight back and shoulders down, relaxed neck. Rotate your pelvis forward somewhat to help with this. Move your saddle back on the seatpost as far as you can (not very far on most modern bikes, but means you have more weight on your backside and less on your arms, especially if you can raise your bars as well). Use coasting descents as a chance to stretch your back and shoulders. Sit upright (no hands) and stretch from time to time, if you're confident to do that and there's the road-space. When thinking about your pedaling motion, imagine scraping mud from the bottom of your shoe, rather than stomping on a bug. Take some ibuprofen with you and don't forget to use it if you need to.
posted by normy at 2:17 PM on August 19, 2010
Avoiding beginners' mistakes:
* Ride your own pace. Don't try and keep up with fitter, faster, more experienced riders near the start. If you can't talk without discomfort, take that as a warning to slow down.
* Eat more than you think you need. Start eating plenty the day before the ride. Eat plenty during the ride, even if you're not especially hungry.
* Drink at least a couple of gulps every quarter hour or so, regardless of thirst.
* Consider an electrolyte supplement/drink mix, especially if you're prone to cramping or the weather is likely to be warm or hot.
If there's plenty of ride support, no need for the Camelbak - just keep those bottle well-filled.
Raise your handlebars to relieve neck and lower back strain. Don't lock your elbows. Concentrate on relaxing your upper body as much as possible. Get out of the saddle on hills for a few pedal revs every few mins. Move your hands around the bars often. Wear padded gloves. If you have a natural tendency to slouch and roll your shoulders forward, try to check yourself and sit with a straight back and shoulders down, relaxed neck. Rotate your pelvis forward somewhat to help with this. Move your saddle back on the seatpost as far as you can (not very far on most modern bikes, but means you have more weight on your backside and less on your arms, especially if you can raise your bars as well). Use coasting descents as a chance to stretch your back and shoulders. Sit upright (no hands) and stretch from time to time, if you're confident to do that and there's the road-space. When thinking about your pedaling motion, imagine scraping mud from the bottom of your shoe, rather than stomping on a bug. Take some ibuprofen with you and don't forget to use it if you need to.
posted by normy at 2:17 PM on August 19, 2010
Best answer: When I decided to finally give long distance cycling a try, my hyper fit racer buddy who is exactly ten years older than me said "No problem. If you can ride 50 miles, then you are capable of riding 100. If you can ride 100 miles, then you are capable of riding 200." This mental outlook I think helped me the most during training and riding and continues to be a cycling axiom for me.
I also remembered a habit that I had adopted as a skier from years ago. Back then I would want to maximize my bang for the buck when purchasing lift tickets. Lift tickets are expensive, so I would want to get as many downhill runs in a possible.
Halfway or two thirds through the day my skier pals and I would take some anti-inflammatory pills such as ibuprofen or Aleve, to preempt muscle pain and fatigue. This absolutely worked and I have continued the practice on longer rides and centuries.
Remember to stop and re-apply your sunscreen.
Ride at your own pace the entire time.
Have fun!
posted by No Shmoobles at 3:02 PM on August 19, 2010
I also remembered a habit that I had adopted as a skier from years ago. Back then I would want to maximize my bang for the buck when purchasing lift tickets. Lift tickets are expensive, so I would want to get as many downhill runs in a possible.
Halfway or two thirds through the day my skier pals and I would take some anti-inflammatory pills such as ibuprofen or Aleve, to preempt muscle pain and fatigue. This absolutely worked and I have continued the practice on longer rides and centuries.
Remember to stop and re-apply your sunscreen.
Ride at your own pace the entire time.
Have fun!
posted by No Shmoobles at 3:02 PM on August 19, 2010
Response by poster: Great, great advice. A few specific questions prompted by your responses:
-I had to move my saddle as far forward as possible to take advantage of the slit that's there for lady parts (I was having a hard time in the groin when it was further back) so should I focus even more on getting my weight into my hip bones? How to avoid tiring out my crotch?
-How do you use chamois butter? Where do you put it? Please include details for females.
-I have plain old curvy road handlebars. What is the name for extra handlebars that I can put on to give me another option for my hand position?
posted by foxy_hedgehog at 3:28 PM on August 19, 2010
-I had to move my saddle as far forward as possible to take advantage of the slit that's there for lady parts (I was having a hard time in the groin when it was further back) so should I focus even more on getting my weight into my hip bones? How to avoid tiring out my crotch?
-How do you use chamois butter? Where do you put it? Please include details for females.
-I have plain old curvy road handlebars. What is the name for extra handlebars that I can put on to give me another option for my hand position?
posted by foxy_hedgehog at 3:28 PM on August 19, 2010
Best answer: - There are two reasons to move your saddle forward—a good one and a bad one. The good reason is to get the fore/aft distance between your hips and your pedals to where it feels right. The rule of thumb is called "knee over pedal spindle", which I'll let you google. It's not carved in stone. The bad reason is to accommodate your reach to the handlebars. If you are scooting forward to reach your bars, your stem is too long or too low, or both. The rule of thumb I've always used is that when your hands are on the "hooks", the crosswise part of the handlebars should lie directly between your eyes and your front hub. Again, since you've got scoliosis, this rule may not work for you.
- The extra handlebars are called clip-on aero bars. Profile Design is probably the best-known maker of them.
posted by adamrice at 5:12 PM on August 19, 2010
- The extra handlebars are called clip-on aero bars. Profile Design is probably the best-known maker of them.
posted by adamrice at 5:12 PM on August 19, 2010
Best answer: I get 250 calories an hour, either in liquid or gel form, and make sure I drink a bottle an hour. v. important if it is going to be hot. I have a cage on my seat tube and my down tube and a two-bottle carrier under my seat. Invest in a good pair of shorts. Don't go out too hard. If you feel good - eat. If you feel bad - eat.
Personally, I think 75 on the Weds before the century is too much. You wont rest up enough to make the fitness gains, esp if you throw another 20 into the mix. Get a solid 75 on the weekend and then smaller mileage the week preceding the century. I tend to think if you can go 3/4 of your race distance you'll be golden.
At that distance you can also go in and out of bad patches. Just keep a steady pace, and keep fuelling and you'll start to feel better again.
Have fun!
posted by poissonrouge at 6:09 PM on August 19, 2010
Personally, I think 75 on the Weds before the century is too much. You wont rest up enough to make the fitness gains, esp if you throw another 20 into the mix. Get a solid 75 on the weekend and then smaller mileage the week preceding the century. I tend to think if you can go 3/4 of your race distance you'll be golden.
At that distance you can also go in and out of bad patches. Just keep a steady pace, and keep fuelling and you'll start to feel better again.
Have fun!
posted by poissonrouge at 6:09 PM on August 19, 2010
Best answer: Knee over pedal spindle is a starting point for an averaged sized person racing on a conventional racing style of bike. For longer rides, with a lower average power output, knee a little behind pedal spindle (putting more weight on the ass and less on the arms and shoulders, is arguably better. Longer legged people sometimes like the seat further back, short people, further forward (depending on frame geometry and other variables), but you really have to experiment for yourself. Don't fixate on knee position (if we did, recumbent riders would be in all sorts of trouble), the goal is to find the weight distribution between feet, hands and backside that works for your body and the kind of riding you like to do.
If you're having to move your seat forward to get comfortable on it, my guess would be your frame and/or handlebar stem is too long for your torso and arm length. Again, raising your bars might help, a little. Stress on "guess". Advising someone about bike position in text on a web forum doesn't really work beyond some generalities. I suggest finding a local shop/coach/expert to help with your positioning.
More weight on the ass means potential for more ass discomfort. There's three countermeasures for that: i) Try different saddles until you find one that's most comfortable (I recommend leather, many would disagree). Firm, but not rock hard is better than spongy. ii) Experiment with seat position - a small change in up/down tilt of the nose can make a big difference over long distances. iii) Ride lots. Your backside will toughen up with training.
Chamois/butt cream/butter/sauce can make a big difference. Be generous with it. I'm not qualified to precisely advise a woman about its application, but if you apply it to all parts that can directly contact the saddle and anywhere else there's a risk of chafing you'll probably be on the right track. Reapply after a few hours, especially if circumstances are hot and sweaty.
On regular drop bars you already have lots of places to position your hands. Aero bars are more about achieving a streamlined tuck for racing time-trials than improving comfort, but no harm in experimenting if you like the idea.
posted by normy at 10:12 AM on August 20, 2010
If you're having to move your seat forward to get comfortable on it, my guess would be your frame and/or handlebar stem is too long for your torso and arm length. Again, raising your bars might help, a little. Stress on "guess". Advising someone about bike position in text on a web forum doesn't really work beyond some generalities. I suggest finding a local shop/coach/expert to help with your positioning.
More weight on the ass means potential for more ass discomfort. There's three countermeasures for that: i) Try different saddles until you find one that's most comfortable (I recommend leather, many would disagree). Firm, but not rock hard is better than spongy. ii) Experiment with seat position - a small change in up/down tilt of the nose can make a big difference over long distances. iii) Ride lots. Your backside will toughen up with training.
Chamois/butt cream/butter/sauce can make a big difference. Be generous with it. I'm not qualified to precisely advise a woman about its application, but if you apply it to all parts that can directly contact the saddle and anywhere else there's a risk of chafing you'll probably be on the right track. Reapply after a few hours, especially if circumstances are hot and sweaty.
On regular drop bars you already have lots of places to position your hands. Aero bars are more about achieving a streamlined tuck for racing time-trials than improving comfort, but no harm in experimenting if you like the idea.
posted by normy at 10:12 AM on August 20, 2010
Response by poster: Thank you everyone! I had a great time and averaged a respectable 17 mph thanks to your great tips.
posted by foxy_hedgehog at 4:12 PM on August 30, 2010 [2 favorites]
posted by foxy_hedgehog at 4:12 PM on August 30, 2010 [2 favorites]
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1. Now is not the best time to start tinkering with your position. Presumably you've already got your position pretty well dialed-in. The rules of thumb for good form may not apply to you since you've got scoliosis, but if you think your position is suboptimal and you could get relief from pain by changing it, you might want to see a sports-medicine specialist. Normally I'd recommend getting a fitting at a good bike shop, and that might work for you too, but the scoliosis strikes me as being outside the expertise of most bike shops. I'm a proponent of clip-on aero bars for long rides because they give you extra hand positions (and are probably good for an extra 1 mph), but I'm not sure how much that would help your back.
2. If you'll be able to get additional water on the route (and if they're providing snacks, they're almost surely providing water), two bottles is fine. Even one is fine, if you'll be stopping relatively often. FWIW, there are Camelbaks that hold as much as 4 bottles, so they can provide a lot of capacity, but not an issue here.
3. I'd try to hold a steady pace. Take it easy while you get warmed up, and even once you are, parcel out your energy carefully. You're not racing, you're not sprinting for primes. Remember to take it easy in general, don't overtax your knees. Sip frequently, eat periodically. You may find that 100 miles in the saddle exposes new friction points and pain points that you didn't know existed. In theory you could treat a 100-mile ride as four 25-mile rides back to back (and psychologically, I think it's helpful to do that), but in practice, it doesn't work out that way. Sometimes quantity has a quality all its own.
posted by adamrice at 11:38 AM on August 19, 2010