Help with cycle

googlehead

I am doing a 75miles charity cycle this weekend I have trained hard for it. I started cycling last summer, I did a 68 miles cycle 2 months ago, which was hilly and had lots of gusty headwinds. this cycle is alot easier(flater) and It is looking like the wind should be ok.

I have clocked up regular 40-50miles session in the last few months.The easiest part of this course is the first 50 miles. and then you have some climbing to do on the last 25miles. I was wondering what is the best way to go about it?

I was thinking I should try set a good enough pace for the first 50. as I am thinking on the last 25 because it is more hilly I will drop in average speed over that.My target is 4 hours.

Also about eating I am thinking about eating 2 hours before(porridge or scambled eggs on toast) and then not eating until 40 mins into the race?

I am thinking of then eating about 150-170 calories an hour. I am thinking of this;
2* high 5 High Electrolyte power drinks( 194cals each)
1*Powerbar Cookies & Cream (219cals)
1*Powerbar Gel (107cals)

I will mix the first Electrolyte power before I start. and then use the other during the Cycle.Should I bring another Powerbar(219cals)?

And how much water should I drink?

Also I think it might rain. might be some heavy showers at stages.but it should be warm enough. should I put a very light jacket in my jersey pocket?
Or just get wet?
bit long winded sorry!!!:D

thanks

zzzzzzzz

googlehead wrote: »

I am doing a 75miles charity cycle this weekend I have trained hard for it. I started cycling last summer, I did a 68 miles cycle 2 months ago, which was hilly and had lots of gusty headwinds. this cycle is alot easier(flater) and It is looking like the wind should be ok.

I have clocked up regular 40-50miles session in the last few months.The easiest part of this course is the first 50 miles. and then you have some climbing to do on the last 25miles. I was wondering what is the best way to go about it?

I was thinking I should try set a good enough pace for the first 50. as I am thinking on the last 25 because it is more hilly I will drop in average speed over that.My target is 4 hours.

Also about eating I am thinking about eating 2 hours before(porridge or scambled eggs on toast) and then not eating until 40 mins into the race?

I am thinking of then eating about 150-170 calories an hour. I am thinking of this;
2* high 5 High Electrolyte power drinks( 194cals each)
1*Powerbar Cookies & Cream (219cals)
1*Powerbar Gel (107cals)

I will mix the first Electrolyte power before I start. and then use the other during the Cycle.Should I bring another Powerbar(219cals)?

And how much water should I drink?

Also I think it might rain. might be some heavy showers at stages.but it should be warm enough. should I put a very light jacket in my jersey pocket?
Or just get wet?
bit long winded sorry!!!:D

thanks

From the training you've mentioned - it sounds like you'll have no problem getting around. You also have to remember you'll be cycling in a group (I assume) which will make it a LOT easier than doing it solo.

Porridge is great to eat before a cycle - gives you slow release energy.

On the bike - You're better off bringing more food and not eating it all, rather than not having enough.

To be honest I think you're analysing too much... just bring what you'd normally bring out training - or slightly more. Don't go eating things that you don't usually eat on the bike as it could upset your stomach.

About bringing a rain cape - you're gonna get wet one way or the other, be it from the rain, or from the sweat with the cape on. Rain capes are good for warming up when it's cold & raining but in this heat you should be fine without IMO.

Freddy687

I agree with Aidan.offbeat, you are over analysing the spin. I would say it is pre-race nerves.
Don't worry about the calories in the food, just bring enough that you dont feel hungry.
With the amount of training you have mentioned the distance is not a problem.
The last 25 might be the hardest but every mile is a mile closer to the end.:D
Relax and enjoy the spin, it a charity cycle not a race, I would expect that there will be others who will not have the same miles in the legs so dont worry.
A light rain jacket is near essential kit on this Island of ours all year round.

googlehead

Thanks guys, Yeah I thought you would say I was over analysing:D
I am just really excited about it, I did the cycle last year, but I am soo much fitter this year and 17lbs lighter. 5"8 and 11.2 stone. Good advice on the Food I will bring an extra bar in case and. i'll just leave the jacket at home, as It will be warm enough anyway, but I will check the weather the morning of the cycle just incase. One Thing I know I am not going to be happy unless I cross that finish line half dead:D

Mint Sauce

any chance this is the sligo to letterkenny, distance/profile sounds similar, i'd say start of easy, unless your a regular race/club cyclist, dont try and keep up with those guys, i tried have in the past, and suffered later on, top respect to you guys, your to quick for me, do it in your time, keep hydrated, unless you have been using the electrolyte bars drinks in training i wouldn't start now, an untested food/drink plan could be an disadvantage, definatly a light shower proof jacket, if its the sligo/letterkenny you could see many changes in the weather, previous years i have seen sun the whole way, rain the whole way, cross and head winds, and one year, all three

good luck with it

googlehead

irish-stew wrote: »

any chance this is the sligo to letterkenny, distance/profile sounds similar, i'd say start of easy, unless your a regular race/club cyclist, dont try and keep up with those guys, i tried have in the past, and suffered later on, top respect to you guys, your to quick for me, do it in your time, keep hydrated, unless you have been using the electrolyte bars drinks in training i wouldn't start now, an untested food/drink plan could be an disadvantage, definatly a light shower proof jacket, if its the sligo/letterkenny you could see many changes in the weather, previous years i have seen sun the whole way, rain the whole way, cross and head winds, and one year, all three

good luck with it

Yeah that's it, The top group, the guys that do 3 hours are way to fast for me.I am going to keep it a good steady pace, but not hard to kill myself for the later stages.

Mint Sauce

googlehead wrote: »

Yeah that's it, The top group, the guys that do 3 hours are way to fast for me.I am going to keep it a good steady pace, but not hard to kill myself for the later stages.

too fast for me as well, my best is 4hrs 15mins, that was on my first attempt 8 yrs ago, if i get near that tomorrow i'll be happy, just gonna take it easy, the two worse parts is the climb out of barnesmore gap and the climb around drumkeen on the main road into letterkenny, neither are steep, but long and steady

googlehead

irish-stew wrote: »

too fast for me as well, my best is 4hrs 15mins, that was on my first attempt 8 yrs ago, if i get near that tomorrow i'll be happy, just gonna take it easy, the two worse parts is the climb out of barnesmore gap and the climb around drumkeen on the main road into letterkenny, neither are steep, but long and steady

What time do you hope to do tomorrow? and have you been training much for it? to do 4 hrs would you need to set a good enough pace from the start and all the way threw? I have been doing about 100mile a week on average since late march.my target is 4 hours I don't know if I will be able to do it. but I'll give it a shot.from barnesmore to letterkenny seems to be the slowest part of the track, that's why I was thinking from sligo up until barnesmore I should go a steady pace, not too hard but not slow either as it seems to be the fastest part.

Mint Sauce

googlehead wrote: »

What time do you hope to do tomorrow? and have you been training much for it? to do 4 hrs would you need to set a good enough pace from the start and all the way threw? I have been doing about 100mile a week on average since late march.my target is 4 hours I don't know if I will be able to do it. but I'll give it a shot.from barnesmore to letterkenny seems to be the slowest part of the track, that's why I was thinking from sligo up until barnesmore I should go a steady pace, not too hard but not slow either as it seems to be the fastest part.

barnesmore to letterkenny is certainly the harder part, am in no rush, last two times 5hrs+, probably more of the same this year, done a quite a bit of training, been cycling quite a bit this year, tomorrow is my 3rd event of the summer so have always had something to aim for all year, biggest distance done is about 60miles, done quite a bit of hills as well, done a mass event two weeks ago of about 58 miles, have not done a huge amount since then, done 30 miles in the week, one or two short spins just to keep the knees loose.

if your looking for a time of about 4hrs your going to be looking at an average speed of about 18mph, mine has been about 15mph, so will hope you'll cheer me over the finish

googlehead

irish-stew wrote: »

barnesmore to letterkenny is certainly the harder part, am in no rush, last two times 5hrs+, probably more of the same this year, done a quite a bit of training, been cycling quite a bit this year, tomorrow is my 3rd event of the summer so have always had something to aim for all year, biggest distance done is about 60miles, done quite a bit of hills as well, done a mass event two weeks ago of about 58 miles, have not done a huge amount since then, done 30 miles in the week, one or two short spins just to keep the knees loose.

if your looking for a time of about 4hrs your going to be looking at an average speed of about 18mph, mine has been about 15mph, so will hope you'll cheer me over the finish

I did it for the first time last year 4.30. I am over a stone lighter this year.hopefully it would be great if there was no wind. best of luck and hopefully we will be still alive at the finish line:D

Mint Sauce

googlehead wrote: »

I did it for the first time last year 4.30. I am over a stone lighter this year.hopefully it would be great if there was not wind. best of luck and hopefully we will be still alive at the finish line:D

wow, well done with the weight loss, was that your target



might not be much wind, but will be wet, bring the showerproof jacket, should be fine in your jersey pockets, often do this, although based on the weather today, it may be on from the start

googlehead

irish-stew wrote: »

wow, well done with the weight loss, was that your target



might not be much wind, but will be wet, bring the showerproof jacket, should be fine in your jersey pockets, often do this, although based on the weather today, it may be on from the start

I was a few pounds over weight, so i was training and eating well and it just fell off me.yeah i will definetly bring the jacket now, cheers;)