Advice for first 100k cycle at weekend

Title thread says it all. Doing a 100k club cycle this Sunday, and am wondering how to approach it. I've a fair bit of training done but furthest I've gone is 60k and that was no problem. I did 35k on Sunday at an average of 27.3kph, so I'm aiming to do the 100k in no more than 4 hours.
Am just wondering what way should I approach it...there will be a stop after 35k for tea, sandwiches, fruit etc. That first 35k is level enough. From then on, the middle 35k is level enough too but the final stretch is hilly enough. So should I just try maintain 26-27kph average over the whole thing, or should I go hard until the stop, then take it easy so I'll have enough in the tank for the last stretch?
Also, any advice as regards eating. I've a wedding the day before, typical, so my plan is 3 pints of shandy, plenty of water, and sneak away around 11 :cool:. Plenty of water the morning of the cycle and during obviously. Would ye recommend an energy drink...Lucozade sport etc. Was thinking of getting energy gels...how many would I need and when should I take them? Sorry for all the questions, but all advice helps.
Finally, there is a big barbecue and session planned for after...what advice would ye give to drinking after the cycle. Plan is to finish, hang around for 30 mins drinking plenty water (it's supposed to be a scorcher), go for a shower, have the barbecue and then start drinking. Don't want to be on my ear at 6pm...some of the lads are planning on drinking the minute they get off the bike! I assume you'd get drunk very easily between a 100k cycle and 28 degrees outside!
Thanks for listening!

Soarer

From personal experience (which isn't much!)....

For your first 100k the aim is to get around. Don't set yourself targets/averages. Just get the thing done at your own pace. Maintaining 27kmh in the first 20km is a lot easier than maintaining it in the last 20k.
At the stop, don't hang around too long. take a breather, get the grub into you, and hit the road. The last thing you want is the legs siezing up on ya.
Drinking the night before isn't a great idea. But it's gonna happen. Try get a bottle of Powerade into you beforehand. Should help to juice you up a small bit.
Gels are handy (supposed to use one every 20 minutes), but if you've never used them before, you might end up with a map of India on your shorts! I'd get half a dozen, especially if you're stopping for grub.
Another option is to get Nutrigrain bars or something. More energy in one than a gel and should be easier on the stomach (if you're not used to the gels).
I'd get a pack of electrolyte tablets to drop into your water, especially after the few pints the night before. They've no energy in them, but they have salts and stuff for your muscles. Something like these.
As for afterwards, horse away. If you've kept yourself properly fed and hydrated during the spin, you should be grand. Might feel sleepy though, and might be walking funny!

Enjoy the hell out of it.

donegaldude

From my most recent runs like this (110km and 120km)

There is no point going for an average speed/time. The worst thing you can do IMO is to gas it from the start, you will only regret it later on around the 80-90km mark and the last 10km your legs will be screaming at you.

Relax, enjoy the spin, don't go in a group going too fast for you at the start, you may manage to hang on for 20-30km then you will get dropped and most likely end up on your own, which is no fun.

Food wise, I usually got for one bit of grub an hour. it's not a regimented regime I have, depends on the terrain etc. Have a bowl of museli with banana on top in the morning, it should last you a while. 2 water bottles, one with energy sachet tipped in and another just water. I carry a spare sachet in the pocket for a refill later in a spin if I need it.

I wouldn't drink at the wedding at all, it's going to be a hot day before you sit in a warm room for the dinner, then there is the dancing, salty food etc, you will dehydrate yourself.

I'd be horsing water/cordials into me all day and maybe have the one glass of wine with the dinner max. I had 3 pints last friday evening and was fit for nothing on the Saturday. I set out to do 100km and struggled to do 85 in the end.

Post the cycle, get some water into you, nice long cool shower, a good feed and go for it! You will be on your arse quicker than usual but you will have deserved it!

Thanks for the replies lads. Great advice there. You mentioned energy sachets...what are these? Guess it's too late to order online to have stuff delivered by Friday, but I can try a few bike shops in Limerick. I'm sure they will have the electrolyte things too.

jinkypolly

I would keep it simple if I was you, get some electrolyte tabs for the water bottle (personally I wouldn't get any with caffeine as I find it dodgy on the tummy) and get a couple of nutri-grain elevenses bars to carry in your pockets as a back up. Eat a good breakfast and eat well (don't stuff yourself though) at the foodstops. Don't try and ride at someone else's faster rate, ride at a pace you fell you can keep up all day. Once you get this first 100k done you'll know next time how hard you can push it. Good luck with it.

TinyExplosions

It's a 100k leisure cycle, not a freaking race!

You don't need anything fancy for it at all -fill your bottle with water and have a drink when you get thirsty. You're stopping after 35k so have a cuppa and a sit down and you'll be find for the next 70.

If you really want to be sure you don't bonk, put a small packet of jelly babies in your jersey.

You'll be fine if you've got 60k spins under your belt -you don't need anything on top of what you've used for that.

It's amazing the amount of shite some people (me included in the past) think is required for relatively straightforward cycles.

t'bear

As above, dont overthink this, just plan for a possible bonk with some backup food etc. Just enjoy it though

seamus

Yeah, as above. Forget the gels and energy drinks, you're not riding in the tour. Decent breakfast before you go - porridge and toast are best. Two full water bottles, and take your time at the 35km stop. Stick a banana in your pocket to eat @ 60k if you feel hungry. Don't bother eating anything after 70km, there's not enough distance for it to make any difference.

If it is that warm, loads of water is a good idea or you will suffer after the boozing. And strong waterproof sunscreen. If you get burned you will end up feeling really overheated for the rest of the day, it's not very pleasant.

GreeBo

TinyExplosions wrote: »

It's a 100k leisure cycle, not a freaking race!

You don't need anything fancy for it at all -fill your bottle with water and have a drink when you get thirsty. You're stopping after 35k so have a cuppa and a sit down and you'll be find for the next 70.

If you really want to be sure you don't bonk, put a small packet of jelly babies in your jersey.

You'll be fine if you've got 60k spins under your belt -you don't need anything on top of what you've used for that.

It's amazing the amount of shite some people (me included in the past) think is required for relatively straightforward cycles.

for 100k in this weather Id be drinking a lot more frequently than "when you get thirsty"...

Im drinking 1L/hour when playing golf, nevermind cycling.

Inspector Coptoor

Good advice here, I;m doing my first 100km spin in Meath Sunday week.

Looking forward to being out on the bike for a long spin, longest I've been in the saddle so far is 1 hour 40 mins.

Wishbone Ash

TinyExplosions wrote: »

It's a 100k leisure cycle, not a freaking race

+1

I did 120 kms recently on a banana.

t'bear

Wishbone Ash wrote: »

+1

I did 120 kms recently on a banana.

What group set does that banana have?

Jawgap

Wishbone Ash wrote: »

+1

I did 120 kms recently on a banana.

What was wrong with your bike........


.......da dum tish!!

Lots of beetroot juice is what you want OP

Failing that, keep hydrated and eat a bit as you go.

jinkypolly

Wishbone Ash wrote: »

+1

I did 120 kms recently on a banana.

Anyone in your slipstream?

Jawgap

Wishbone Ash wrote: »

+1

I did 120 kms recently on a banana.

Let me guess, were you wearing......

Wishbone Ash

You're cracking me up lads!

thesimpsons

get dylorite sachets from any chemist and pop it into one water bottle - rehydration powder. definitely don't overthink the cycle, few figrolls work well too if you don't like nutragrain bars and have some fruit pastiles in back pocket too (work better than jelly babies cos the sugar keeps them from sticking together). don't try gels for first time on a cycle - not great on the tummy for some people and you don't really need them for 100km (so says me who only started cycling in January but did the Ring of Kerry for first time ever recently)

TinyExplosions

GreeBo wrote: »

for 100k in this weather Id be drinking a lot more frequently than "when you get thirsty"...

Im drinking 1L/hour when playing golf, nevermind cycling.

I wouldn't, thirst is your body's way of saying 'give me something to drink'

if you really want to reopen that can of worms, read this thread first...

thesimpsons

ps enjoy the day and the finish - its nice feeling getting first 100km under your belt

shaka

I always say that the 100km barrier is way harder to break in your head than on a bike. With what you have done you will have no problem.

If you use energy gels flap jacks bananas or whatever don't cha ge prior to or on day of cycle. You never know how a change of energy source an effect your tummy- last thing you want is delay belly;)

Plenty of water is these conditions.we/I'm not used to this conditions and any bit of excercise and I look like

If by your description sportive has a hilly finish I'd be holding bit back for that. I wouldn't be going flat out for first 60km , save going flat out for the finish if you still have the energy.

petethedrummer

t'bear wrote: »

What group set does that banana have?

Details here

NeedMoreGears

Hopefully can find a few others that are going at a comfortable pace for you and then you can get a bit of shelter from the wind. The most important thing is to go at a pace you're comfortable with.

As regards food/water. Don't bring stuff you haven't had before on a longish spin (gels, new foods etc). Bring two bottles and refill as needed - I only drink when I'm thirsty. On a similar run last Sunday I had porridge before I started with two bananas and a small pack of jelly tots enroute. I drank 1.5l overall and probably another litre afterwards. Given you'll get something to eat at 35km, you may only need a small amount of grub after that.

If the course looks a bit tougher for the last 30 or 40k, like Shaka says, take it a bit easier for the first 70 and see how you feel. You can always hammer the last 30 if you have the legs.

Mostly go enjoy it. If you've done 60k you should be fine for 100k.

PS - some sunscreen mightn't be a bad idea

upthe19th

Im still very new to the bike so Im slow to give too much advice.

I did my first 98k last Sunday week. Then last Sunday i did 100k. I too have a 100k leisure cycle this coming weekend.

Its your first so treat it exactly as that. It will be enough to complete it and continue from there. I try to do a distance first and then try to get faster but then it does depend on the course, temp, etc.

For the record i did both 100k cycles on 2 elevenses bars, 1 gel and 2 litres water and i had a good bit still in the tank.

Best of luck with it.

inc21

Found your thread here this morning and that made me think. To give you proper advice it is prob. better if I do it myself first.
Muskery tour was passing near enough here but I was too afraid to join up that time. They had 120k route. Googled map for that route then got on my bike and off I went. It is my 23rd time on the bike (not counting times in childhood)
Whole ride was not incident free and I even managed to fall over in a busy town of Macroom due to second time out with pedals and cleats. Small bit of bruised elbow but mainly bruised ego.

Had 2 bananas 1 x Lucozade Sport and 500ml water with me. It is fairly hot and ran out of drink quickly enough. About 70k in stoped in Centra got another Lucozade 2 x water and red bull. Had my banana 1 bottle of water and read bull there and then.
Round 105k ran out of water again. Stopped in Bweeng Cross Pub and lovely lady there gave me refill with ice cubes. Drink was all gone before I got home.
124k, Lovley countryside but dead now. Trying to find energy to go and have shower.
http://app.strava.com/activities/67807374

So my suggestion to you is DRINK/WATER.
Take as much as you can and fill up whenever you can.

Smalltom

If it it the cappawhite GAA cycle then my 2c is to ease into it. The first. 40km is reasonably flat and then there is a food stop. Take a good drink of water every 15 mins on the bike whether you're thirsty or not. Have food in the jersey (wine gums) and have them all eaten with 20kms to go. Stay away from the fast cyclists who will prob be using this spin as a training session and will be we'll used to doing 100km+. Lastly enjoy the BBQ and stuff your face as you deserve it! I know I will.....

That's the one Smalltom...hopefully there will be a good turn out!

Smalltom

Yeah, there should be. I've been bending the ears of local clubs as I have a connection down there. Over 10 of our crew are going and we will use it as a training spin and then eat twice our body weight at the BBQ. We'll be the black/red/white crew.

Nice one. Ye're not locals so. Only started cycling 6 weeks ago but I'm confident in flying through it! Plus a session afterwards!

Dotsie~tmp

Requesting advice. Been cycling properly since new year amd have 1300km on my bike. I've done lots of 50-60ks and Sunday did first 76k. The thing is I was fukin dead though after it and my arse was in bits for last 20k. Im still 2 to 3 stone overweight at 16.25 and I know this has to go. I did it at avg 27.5kph. The calorie calculators put the cycle at 4,100 kcal burned! Do you think I should stay at the 75s for a while more?

Reading this thread I certainly wasnt eating as much or drinking as much as you seem to. On my first 60k day I actually set out without eating at all that day as I was under time pressure and was desperate to get out and forgot money for snacks too. I almost didnt get home. I learned the meaning of exhaustion that day.

petethedrummer

Dotsie~tmp wrote: »

Requesting advice. Been cycling properly since new year amd have 1300km on my bike. I've done lots of 50-60ks and Sunday did first 76k. The thing is I was fukin dead though after it and my arse was in bits for last 20k. Im still 2 to 3 stone overweight at 16.25 and I know this has to go. I did it at avg 27.5kph. The calorie calculators put the cycle at 4,100 kcal burned! Do you think I should stay at the 75s for a while more?

OK the key to good cycling is

Do more miles.
Do fewer miles.
Do more hills.
Small ring only in winter.
Base Miles.
Intervals.
Eat fewer calories.
Eat less carbohydrate.
Eat low fat food.
Eat full fat food.
Carb load.
Don't Carb load.
Eat Gels.
Don't eat gels if you haven't eaten gels before.
HR monitor.
Find your fat burning HR zones and cycle in those.
A heart rate monitor is not as good as a power meter.
You don't need a HR monitor or a Power meter.
Don't eat before a training ride
Eat before a training ride.
Drink to thirst.
Drink often, even if you are not thirsty.
Drink water.
Drink salty water.
Drink sports drinks.
Drink beetroot juice.
Milk is officially the best recovery drink.
Chocolate milk is even better.
Protein Supplements.
Whey.
Do weights.
Don't do weights.
Stretch.
Stretch but not before exercising.

Very insightful...:rolleyes:

petethedrummer

Dotsie~tmp wrote: »

Requesting advice.

Here's my take.

Dotsie~tmp wrote: »

The thing is I was fukin dead though after it and my arse was in bits for last 20k.

You need a saddle that suits your anatomy. Everyone is different so take all recommendations with a pinch of salt.

Dotsie~tmp wrote: »

Im still 2 to 3 stone overweight at 16.25 and I know this has to go.

Your diet and your genetic response to your diet has the biggest influence on your weight not your exercise regime.

Dotsie~tmp wrote: »

I did it at avg 27.5kph.

Average speed isn't a great indicator of anything. Weather conditions can influence it positively or negatively and can leave you wondering if you are getting less fit if the wind changes. Staring at an average speed takes the fun out of going for a cycle.

Dotsie~tmp wrote: »

The calorie calculators put the cycle at 4,100 kcal burned!

Ignore this. It's meaningless.

Dotsie~tmp wrote: »

Do you think I should stay at the 75s for a while more?

Depends what you are trying to achieve. I would vary distances and effort levels rather than try to maintain 1 pace for a given distance.

Dotsie~tmp wrote: »

Reading this thread I certainly wasnt eating as much or drinking as much as you seem to.

Everyone is different. I think you should drink when you are thirsty and eat when you are hungry.

Dotsie~tmp wrote: »

On my first 60k day I actually set out without eating at all that day as I was under time pressure and was desperate to get out and forgot money for snacks too.

Lesson learned I hope.

Dotsie~tmp wrote: »

I almost didnt get home. I learned the meaning of exhaustion that day.

Don't push it too hard if you haven't eaten or have no access to food. You'll only stuff a big wallop of sugary food down your gullet when you get home.

petethedrummer

slookie wrote: »

Very insightful...:rolleyes:

What? I just put all the prevailing advice in one handy list. I thought it was probably the most insightful post I have ever posted.

dark_jedi_ire

Lots of great info here,,,

Did My First 55K last night,,, Found it pretty good but tough (last 15k anyways) ,, I ran out off Energy, about 1/2 ..3/4 way through.. and out of water ( in this heat I was gulping it down by half way)

Now I am no means fit,(not compared to the guys here anyway) and a complete begineer,, But any Advise for next time,, two water bottles? one With Energy suplements or Energy bar or? I felt completely drained,.. Maybe also two things
1, this was a 5.30 after work and had a big lunch and nothing after to sustain myself?
2, the inital climb up to my Normal route Was grueling so maybe that had taken everything out of me
or a combo of the two

Am looking again at road bikes again this Weekend, (55K on a Hybrid, saying that a good hybrid)so will be Looking into nutrition stuff also, any advise please dont hold back

nordicb

Many probably won't agree, but I would suggest investing into HR monitor to prepare for longer rides. Your heart will tell you a lot what your body is doing and how it is doing. Training in certain HR zones and proper recovery will get you into long distances and better performance generally much quicker than just riding miles without having much feedback from the body.

As for doing any sportief, learn the route before you do it by mapping it, couple of web pages offer simple way of doing so giving elevation data, etc. You'll know what to expect and can plan energy disposition more or less.

I usually have 1-2 days free from cycling or very very light guilty cycle, a larger pasta lunch/dinner before the day, sweet oat porridge just before the ride. For a moderately flat 100k I'd definitely take 2 water bottles, 1-2 bananas and 1 energy bar as a backup, just in case.

Kind regards

Wingback 5 Cappa

slookie wrote: »

That's the one Smalltom...hopefully there will be a good turn out!

Thats mentioned by Paul Collins this morning lads.

The Cycling event of the summer!

We're 35mins from Limerick, 30mins from Nenagh and 15mins from Tipperary Town!

Our GAA club are running a fundraising cycle on the 21st of July 2013. The idea of the cycle is to raise much needed funds for the club while also creating an event for families, players, members and those in the Community to enjoy. For those of you unwilling/unable to cycle 100km's - dont worry, we've designed special routes for you! There is also a 10km family fun cycle for our Bord na nOg members and a shorter 40km cycle for those looking for a leisurely cycle.

The event is sponsored by many local businesses - all details of which are below. The club would like to thank all businesses for their sponsorship.

Registration from 10am.

• 100km route to start between half 10 and 11am depending on numbers
• 40km and 10km will depart intermittedly there after with 1 hour between each route.
• Mass is at 11am so the possibility that we may need to wait until after 11am if registration runs over 45mins. 40km and 10km routes will be tailored to ensure that our cycle is not entering Mass traffic.

• Fun day out - whether with your family (10km), team bonding (40km) or up for the challenge! (100km)
• Free event t-shirt.
• Free sponsored race number.
• Free BBQ food after for all cyclists.
• See below for routes

inc21

Wingback 5 Cappa wrote: »

Thats mentioned by Paul Collins this morning lads.

The Cycling event of the summer!

We're 35mins from Limerick, 30mins from Nenagh and 15mins from Tipperary Town!

Our GAA club are running a fundraising cycle on the 21st of July 2013. The idea of the cycle is to raise much needed funds for the club while also creating an event for families, players, members and those in the Community to enjoy. For those of you unwilling/unable to cycle 100km's - dont worry, we've designed special routes for you! There is also a 10km family fun cycle for our Bord na nOg members and a shorter 40km cycle for those looking for a leisurely cycle.

The event is sponsored by many local businesses - all details of which are below. The club would like to thank all businesses for their sponsorship.

Registration from 10am.

• 100km route to start between half 10 and 11am depending on numbers
• 40km and 10km will depart intermittedly there after with 1 hour between each route.
• Mass is at 11am so the possibility that we may need to wait until after 11am if registration runs over 45mins. 40km and 10km routes will be tailored to ensure that our cycle is not entering Mass traffic.

• Fun day out - whether with your family (10km), team bonding (40km) or up for the challenge! (100km)
• Free event t-shirt.
• Free sponsored race number.
• Free BBQ food after for all cyclists.
• See below for routes

Where could you get more details? I have no FB, got rid of the waster.

Wingback 5 Cappa

inc21 wrote: »

Where could you get more details? I have no FB, got rid of the waster.

www.cappawhite.gaa.ie

inc21

Wingback 5 Cappa wrote: »

www.cappawhite.gaa.ie

Good man. Thanks!

inc21

Wingback 5 Cappa wrote: »

www.cappawhite.gaa.ie

Done.
Thanks man!

Wingback 5 Cappa

inc21 wrote: »

Done.
Thanks man!

What did you think of it?

What did you think of the event, route, plan etc? Looking for feedback

Thanks

inc21

Wingback 5 Cappa wrote: »

What did you think of it?

What did you think of the event, route, plan etc? Looking for feedback

Thanks

Event was great and very well organized. Although this was my first time ever on a such of thing and riding in a group, I don't have anything to compare it against. Much more food and drink then I expected and peeps were friendly as well.

Plenty of choices for rides. I like to challenge myself so I chose 100k fast one.
Only did my first 100k+ solo few days earlier but I must say riding in a group is a lot easier then on doing it your own. Keeping up with big boys though is tough.
http://app.strava.com/activities/68700522

Will definitely take part more events like it.

Are you part of the organizers? Your name kind of suggests that you are from there.

Wingback 5 Cappa

inc21 wrote: »

Event was great and very well organized. Although this was my first time ever on a such of thing and riding in a group, I don't have anything to compare it against. Much more food and drink then I expected and peeps were friendly as well.

Plenty of choices for rides. I like to challenge myself so I chose 100k fast one.
Only did my first 100k+ solo few days earlier but I must say riding in a group is a lot easier then on doing it your own. Keeping up with big boys though is tough.
http://app.strava.com/activities/68700522

Will definitely take part more events like it.

Are you part of the organizers? Your name kind of suggests that you are from there.

Ya part of the GAA club and part of the group of us that organised it.

So just looking for feedback - both positive and negative.

Where did you find out about the event? Were the roads marked for your satisfaction? Was there enough water throughout?

Thanks again

inc21

Wingback 5 Cappa wrote: »

Ya part of the GAA club and part of the group of us that organised it.

So just looking for feedback - both positive and negative.

Where did you find out about the event? Were the roads marked for your satisfaction? Was there enough water throughout?

Thanks again

First of all you told me here about the event. Was travelling from Mallow. Maybe bit to far but well worth the journey.

As I told earlier new to this sort of thing so don't know to much how road should be marked. Did went through some potholes. Although they were marked and guys in front did try to warn others but before news reached you it was to late.
Plenty of drink. Never ran out out of water and I don't think anybody did because there was just so much of it around.

All in all great day out for me and thank you and all the others for organizing it.
As people in ebay would say: A+++

Wishbone Ash

inc21 wrote: »

http://app.strava.com/activities/68700522

An average of 33.5 over 107kms - that's very impressive especially for a relative newcomer. Kudos!

inc21

Wishbone Ash wrote: »

An average of 33.5 over 107kms - that's very impressive especially for a relative newcomer. Kudos!

Thanks.
It is a lot to do with a group. Pace was very very high at times and it was a struggle to keep up.