Training for Century?

Pat wrote:
::: The main difference between a 60 mile ride and a 100 mile ride is
::: nutrition. You don't need to eat or drink much on a 60 mile ride.
::: You will need to refuel and rehydrate regularly to reach 100 miles.
::: If you're doing an organized century ride, there will probably be
::: rest stops every hour or two with pleanty of food and water for you.
::
:: I would also add that he needs to stretch at the rest stops after
:: the 60 mile point. Don't think that you can skip the latter rest
:: stops. You need to get off the bike and use your leg muscles in
:: walking and stretching and give your back muscles a rest, too. I
:: think you will also find the need to stand up and get some blood
:: back into your butt more often after the 60 mile point (while
:: riding). Also, at the 60 or 70 mile point, take a cup from the rest
:: stop and drink the Gatorade and then take the cup into the Porta
:: Potty with you. Pee into the cup and have a look at the color of
:: your urine. That will alert you to whether you are not hydrating
:: enough. If it is dark yellow, you know you are behind in your
:: hydration.
::
:: Pat in TX

That's an interesting idea, Pat. However, where do you put the cup?

Seriously, I always pee deep dark yellow after my rides - if I pee. It seems
that all of the water I drink goes out the skin and my mouth.

On Tue, 31 Aug 2004 02:58:26 +0000, Ken wrote:

Glm wrote in
news
I've been riding for around 7 weeks now, after a break of some 17 years.
I'm now 36 and not totally unfit (although there is still a long way
to go, of course). In the last few weeks I have had several rides of
60+ miles and most of the time seem quite able to average 17-18mph on
shorter routes (longer rides have been tough to measure).

If you're already doing regular 60 mile rides, you should have adequate
fitness for a 100 mile ride over the same sort of terrain (similar hills,
etc.). Obviously, if you're only doing flat rides and the century is
hilly,
you should do more hill training.

The main difference between a 60 mile ride and a 100 mile ride is
nutrition.
You don't need to eat or drink much on a 60 mile ride. You will need to
refuel and rehydrate regularly to reach 100 miles. If you're doing an
organized century ride, there will probably be rest stops every hour or
two
with pleanty of food and water for you.

Hmmm...I've definitely been eating and drinking a lot on my rides. Last
week, for instance, my ride was 69 miles. I drank three large water
bottles (one was water I purchased at a store) and about 80-90 ounces of
water from my Camelback. I took in about 20 grams of carbs per hour, one
time with 20 grams protein. I also ate one powerbar type thing. (I count
the bar as 20 grams of carbs.)


--
Bob in CT
Remove ".x" to reply

On Tue, 31 Aug 2004 02:58:26 +0000, Ken wrote:

Glm wrote in
news
I've been riding for around 7 weeks now, after a break of some 17 years.
I'm now 36 and not totally unfit (although there is still a long way
to go, of course). In the last few weeks I have had several rides of
60+ miles and most of the time seem quite able to average 17-18mph on
shorter routes (longer rides have been tough to measure).

If you're already doing regular 60 mile rides, you should have adequate
fitness for a 100 mile ride over the same sort of terrain (similar hills,
etc.). Obviously, if you're only doing flat rides and the century is
hilly,
you should do more hill training.

The main difference between a 60 mile ride and a 100 mile ride is
nutrition.
You don't need to eat or drink much on a 60 mile ride. You will need to
refuel and rehydrate regularly to reach 100 miles. If you're doing an
organized century ride, there will probably be rest stops every hour or
two
with pleanty of food and water for you.

Hmmm...I've definitely been eating and drinking a lot on my rides. Last
week, for instance, my ride was 69 miles. I drank three large water
bottles (one was water I purchased at a store) and about 80-90 ounces of
water from my Camelback. I took in about 20 grams of carbs per hour, one
time with 20 grams protein. I also ate one powerbar type thing. (I count
the bar as 20 grams of carbs.)


--
Bob in CT
Remove ".x" to reply

That's an interesting idea, Pat. However, where do you put the cup?

I don't follow your question, exactly. I pull down my shorts, pee in the
cup, and then throw the cup in the porta potty.




Seriously, I always pee deep dark yellow after my rides - if I pee. It
seems
that all of the water I drink goes out the skin and my mouth.

This is NOT good for you. Once, a couple of years ago, I did a ride and
didn't pee during it. Afterwards, I noticed that my urine was brown! That
surely got my attention. I make sure I hydrate during the rides, now. On a
funny (to me) aside, when I got home from the Hotter 'n' Hell Hundred last
Saturday after riding 102.7 miles, I was so thirsty that I was drinking
water constantly. The reason it is funny is that I was so tired I had
trouble falling asleep---but I still had to get up 3 times during the night
to PEE! Groan! That is the last thing I wanted to do! On the other hand, I
didn't have any problems getting back to sleep (just problems making sure I
was fully on the bed before I conked out again).

On the HHH, I stopped at rest stops 3, 6, and 9 just to pee. I wanted to
make sure I still could!

Pat in TX

That's an interesting idea, Pat. However, where do you put the cup?

I don't follow your question, exactly. I pull down my shorts, pee in the
cup, and then throw the cup in the porta potty.




Seriously, I always pee deep dark yellow after my rides - if I pee. It
seems
that all of the water I drink goes out the skin and my mouth.

This is NOT good for you. Once, a couple of years ago, I did a ride and
didn't pee during it. Afterwards, I noticed that my urine was brown! That
surely got my attention. I make sure I hydrate during the rides, now. On a
funny (to me) aside, when I got home from the Hotter 'n' Hell Hundred last
Saturday after riding 102.7 miles, I was so thirsty that I was drinking
water constantly. The reason it is funny is that I was so tired I had
trouble falling asleep---but I still had to get up 3 times during the night
to PEE! Groan! That is the last thing I wanted to do! On the other hand, I
didn't have any problems getting back to sleep (just problems making sure I
was fully on the bed before I conked out again).

On the HHH, I stopped at rest stops 3, 6, and 9 just to pee. I wanted to
make sure I still could!

Pat in TX

Pat wrote:
::: That's an interesting idea, Pat. However, where do you put the
::: cup?
::
:: I don't follow your question, exactly. I pull down my shorts, pee in
:: the cup, and then throw the cup in the porta potty.

No, no...I was thinking they'd have those plastic cups at the reststop. So,
to carry one with you, you've got to stash it somewhere....I know how to pee
in a cup, man! (I don't like peeing in a cup, mind you, cause you might
miss or it might get full.....)

::
::
::
:::
::: Seriously, I always pee deep dark yellow after my rides - if I pee.
::: It seems that all of the water I drink goes out the skin and my
::: mouth.
::
:: This is NOT good for you. Once, a couple of years ago, I did a ride
:: and didn't pee during it. Afterwards, I noticed that my urine was
:: brown! That surely got my attention. I make sure I hydrate during
:: the rides, now.

I always drink -- it is more a question of how much. I'll tell you that I
don't ride around felling like I need to drink -- that's no fun.

On a funny (to me) aside, when I got home from the
:: Hotter 'n' Hell Hundred last Saturday after riding 102.7 miles, I
:: was so thirsty that I was drinking water constantly. The reason it
:: is funny is that I was so tired I had trouble falling asleep---but I
:: still had to get up 3 times during the night to PEE! Groan! That is
:: the last thing I wanted to do! On the other hand, I didn't have any
:: problems getting back to sleep (just problems making sure I was
:: fully on the bed before I conked out again).



::
:: On the HHH, I stopped at rest stops 3, 6, and 9 just to pee. I
:: wanted to make sure I still could!

Wow. I never pee on my I ride....on my weekend rides I could stop at a
firestation to pee, though. But frankly, I don't want to have to pee out in
the middle of nowhere. God forbide if I had to take a dump.

Of course, Martin W. Smith is telling me over in the LC newsgroup that if
you don't drink enough water while LCing than performance may be hindered --
but that discussion is in the context of needing to drink ****loads of water
BECAUSE of LCing -- I'm not convinced of that. The recommendation of
drinking enough to get 4 or 5 clear pees a day seems good, but doing that on
a ride seems problematic. How does one find time to get that much water and
doesn't it make one uncomfortable on the bike?

Pat wrote:
::: That's an interesting idea, Pat. However, where do you put the
::: cup?
::
:: I don't follow your question, exactly. I pull down my shorts, pee in
:: the cup, and then throw the cup in the porta potty.

No, no...I was thinking they'd have those plastic cups at the reststop. So,
to carry one with you, you've got to stash it somewhere....I know how to pee
in a cup, man! (I don't like peeing in a cup, mind you, cause you might
miss or it might get full.....)

::
::
::
:::
::: Seriously, I always pee deep dark yellow after my rides - if I pee.
::: It seems that all of the water I drink goes out the skin and my
::: mouth.
::
:: This is NOT good for you. Once, a couple of years ago, I did a ride
:: and didn't pee during it. Afterwards, I noticed that my urine was
:: brown! That surely got my attention. I make sure I hydrate during
:: the rides, now.

I always drink -- it is more a question of how much. I'll tell you that I
don't ride around felling like I need to drink -- that's no fun.

On a funny (to me) aside, when I got home from the
:: Hotter 'n' Hell Hundred last Saturday after riding 102.7 miles, I
:: was so thirsty that I was drinking water constantly. The reason it
:: is funny is that I was so tired I had trouble falling asleep---but I
:: still had to get up 3 times during the night to PEE! Groan! That is
:: the last thing I wanted to do! On the other hand, I didn't have any
:: problems getting back to sleep (just problems making sure I was
:: fully on the bed before I conked out again).



::
:: On the HHH, I stopped at rest stops 3, 6, and 9 just to pee. I
:: wanted to make sure I still could!

Wow. I never pee on my I ride....on my weekend rides I could stop at a
firestation to pee, though. But frankly, I don't want to have to pee out in
the middle of nowhere. God forbide if I had to take a dump.

Of course, Martin W. Smith is telling me over in the LC newsgroup that if
you don't drink enough water while LCing than performance may be hindered --
but that discussion is in the context of needing to drink ****loads of water
BECAUSE of LCing -- I'm not convinced of that. The recommendation of
drinking enough to get 4 or 5 clear pees a day seems good, but doing that on
a ride seems problematic. How does one find time to get that much water and
doesn't it make one uncomfortable on the bike?

Bob in CT wrote:
:: On Tue, 31 Aug 2004 02:58:26 +0000, Ken wrote:
::
::: Glm wrote in
::: news :::: I've been riding for around 7 weeks now, after a break of some 17
:::: years. I'm now 36 and not totally unfit (although there is still
:::: a long way
:::: to go, of course). In the last few weeks I have had several
:::: rides of 60+ miles and most of the time seem quite able to average
:::: 17-18mph on shorter routes (longer rides have been tough to
:::: measure).
:::
::: If you're already doing regular 60 mile rides, you should have
::: adequate fitness for a 100 mile ride over the same sort of terrain
::: (similar hills, etc.). Obviously, if you're only doing flat rides
::: and the century is hilly,
::: you should do more hill training.
:::
::: The main difference between a 60 mile ride and a 100 mile ride is
::: nutrition.
::: You don't need to eat or drink much on a 60 mile ride. You will
::: need to refuel and rehydrate regularly to reach 100 miles. If
::: you're doing an organized century ride, there will probably be rest
::: stops every hour or two
::: with pleanty of food and water for you.
::
:: Hmmm...I've definitely been eating and drinking a lot on my rides.
:: Last week, for instance, my ride was 69 miles. I drank three large
:: water bottles (one was water I purchased at a store) and about 80-90
:: ounces of water from my Camelback.

I got a hydration pack but have not used to due to my preconceived notion
that it would be uncomfortable to have on while riding 69 miles!

I took in about 20 grams of
:: carbs per hour, one time with 20 grams protein. I also ate one
:: powerbar type thing. (I count the bar as 20 grams of carbs.)
:

So that's about 100 g's of carbs and 20 grams of protein, right? 480 kcals
doesn't seem unreasonable to me, at all. I guess the powerbar has protein
in there too, so that adds some more calories.

Bob in CT wrote:
:: On Tue, 31 Aug 2004 02:58:26 +0000, Ken wrote:
::
::: Glm wrote in
::: news :::: I've been riding for around 7 weeks now, after a break of some 17
:::: years. I'm now 36 and not totally unfit (although there is still
:::: a long way
:::: to go, of course). In the last few weeks I have had several
:::: rides of 60+ miles and most of the time seem quite able to average
:::: 17-18mph on shorter routes (longer rides have been tough to
:::: measure).
:::
::: If you're already doing regular 60 mile rides, you should have
::: adequate fitness for a 100 mile ride over the same sort of terrain
::: (similar hills, etc.). Obviously, if you're only doing flat rides
::: and the century is hilly,
::: you should do more hill training.
:::
::: The main difference between a 60 mile ride and a 100 mile ride is
::: nutrition.
::: You don't need to eat or drink much on a 60 mile ride. You will
::: need to refuel and rehydrate regularly to reach 100 miles. If
::: you're doing an organized century ride, there will probably be rest
::: stops every hour or two
::: with pleanty of food and water for you.
::
:: Hmmm...I've definitely been eating and drinking a lot on my rides.
:: Last week, for instance, my ride was 69 miles. I drank three large
:: water bottles (one was water I purchased at a store) and about 80-90
:: ounces of water from my Camelback.

I got a hydration pack but have not used to due to my preconceived notion
that it would be uncomfortable to have on while riding 69 miles!

I took in about 20 grams of
:: carbs per hour, one time with 20 grams protein. I also ate one
:: powerbar type thing. (I count the bar as 20 grams of carbs.)
:

So that's about 100 g's of carbs and 20 grams of protein, right? 480 kcals
doesn't seem unreasonable to me, at all. I guess the powerbar has protein
in there too, so that adds some more calories.

"Roger Zoul" wrote in message


[...]

Of course, Martin W. Smith is telling me over in the LC newsgroup
that if you don't drink enough water while LCing than performance may
be hindered -- but that discussion is in the context of needing to
drink ****loads of water BECAUSE of LCing -- I'm not convinced of
that.

LC diets tend to be higher in protein and you need to keep yourself well
hydrated to avoid hitting your kidneys too hard.

The recommendation of drinking enough to get 4 or 5 clear pees
a day seems good,

It's unnecessarily high. How can you live spending so much time going to
and from the toilet? People in Western societies are already very well
hydrated. You don't have to go stupid.

but doing that on a ride seems problematic. How
does one find time to get that much water and doesn't it make one
uncomfortable on the bike?

It would vary a lot depending on conditions. If you're sweating a lot, for
example, you wouldn't retain as much fluid. On a cooler day you don't have
to drink so much.

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