prepping for muddy waters

Well, I got all my gear on, opened the garage door, felt the rain, got all my gear off, hung up the bike, and went back in the house.  Then I saw Jac and Paul on Main St coming back from a ride…guilt, guilt, guilt.  I’m just not riding much between weekends – the century this Sat is going to be tough to finish, never mind trying to do it in 5 hours.  I think I’ll just go with what my body tells me, if it says no way to 32 kph, so be it. 

 Anyways, since I was such a suck and didn’t ride in the rain, here’s something I found about prepping for a century:

Taper your mileage a week before the century. During that week you may even reduce your riding to one or two days of an easy five to ten-mile spin. Also, try to get plenty of sleep.

As the ride day approaches, food becomes the critical component for a successful century. A few days prior to the ride you should start hydrating. Drink water frequently, cut back or eliminate caffeine and alcohol, and add carbohydrates to your diet.

On ride day, eat a light breakfast of high-carbohydrate foods and drink lots of water. On the ride drink before you’re thirsty. Water or a sports drink should be your first choice. Eat easily digestible, carbohydrate rich-food such as energy bars, bagels, fruit or granola. Don’t try something new on the ride. You should eat things you know agree with you.

Ease into the ride pace. This isn’t a race, and if it’s your first century, the goal is to finish comfortably. Here are some more tips for an enjoyable ride:

  • Change your position often. Mover you hand position, get up off the saddle, stretch your arms, shoulders and neck, arch your back and stretch out. Avoid staying in one position too long.
  • Take short rest breaks off the bike. An organized century ride will offer regular water and food stops. Take advantage of this time to get off the bike and refill your water bottles, stretch, and use the restroom. Keep these stops to 10 minutes or less or you may risk getting stiff.
  • Find a companion or two. The ride will go faster and feel easier with a friend or two. Also, skilled riders can take advantage of drafting and save some energy in the wind.

Attitude is everything. If you have prepared yourself well, there isn’t much more to be done on ride day than sit back and enjoy the scenery (and maybe plan your next century).

5 thoughts on “prepping for muddy waters

  1. I think I am going to try the Granola, however I’m not sure if the pockets in my jersey are big enough for the bowl and spoon…
    Don’t feel to bad about not riding tonight Ron, I slept through Saturday, Sunday and Monday’s rides!!

    P.S. The ride is on Sunday!!

  2. Thanks for noticing us Ron. We passed Glen on a run with his hand in a cast. Glen did they set it with your areo bars so you can ride? Didn’t get too wet but the company and stories are always great!
    Great reminders of upcoming weekend. Slow riding eh! as long as Jim isn’t infront of me.

  3. Looks like you took those notes right out of the BICYCLING MAGAZINE. They seem pretty polished. One other comment to make is to ensure one takes enough food along and ensure you chomp about every 20km on a gel/bar etc. The first part of the ride will blow you away as the 100+ peleton cruises at 35+km/hour and when you stick yourself in the heart of it, wattage, heartrate and effort settles right down. Harakal, you missed some great rides on the weekend which were fantastic builders for this coming Sunday. Maybe this time, you’ll stay with the oldies?? Or maybe not. A century ride is a huge accomplishment no matter what the pace is … MIT is ready. Oh yeh, one more thing, DON’T FORGET THE “BODY” LUBE!!!!!!!!

  4. Just got the wires out and a new splint on last Tuesday. Should of seen the look I got from the Occupational Therapist when I asked about ridding a bike as she was fitting me for the splint. “Idiot” would not quite have encompassed her thoughts. A few rude adjectives were probably being added in front of “idiot”. No sense of humour. Hand is pretty weak right now but the aero bars aren’t a bad idea – may try it slow in another week or two. Until then, I’ll keep running. Great suggestions on the century ride. For those like me who can’t yet imagine 100 miles on a bike at 35 kph, should include directions on how to replace your lungs after you have coughed them up half way thru!! I don’t want to know about the body lube…
    Cheers, Glen
    PS VERY nice bike, Jac

  5. Glad to see you’re on the mend Glen. That turned out to be a very nasty accident. Taking it slow on the bike and focusing on your running is probably a good idea for now. Hope to see you out yet before the snow flies!

    p.s. The ride turned out pretty well for all of us (Val, Jac, Hans, Paul, Neil, Ron, Jim, Andy). Good weather and a solid performance by everyone – even some draw prizes taken home my Val and Ron.

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