Advice needed before long ride next Sat.

I have been increasing my mileage every weekend and up to 45, as I'm doing a community supported ride on Saturday, 70 miles this time. For me it's a big thing and I want to feel great.
So I need some advice on what to do for the next 3 days. I should have asked earlier, but better late than never, right?

So far, I've done this past week:
Tues/Wed: off as I felt I had caught a cold but beat it :D
Thurs. - bike 28 miles, some easy hills
Friday - 1 hour intense aerobic, focused on quads
Sat. - 45 miles, with some hard hills
Sun - 1/2 hr easy aerobic + 1/2 hr stretch
Monday - off
Tuesday (today) - 14 miles easy this morning, will do another 16 easy tonite.

That's it for now, thanks for any suggestions.

Rest and eat right.
Your training is over. Your performance depends on how you ride the ride.
Stop at all the rest stops, eat smart and drink lots.

I'm not an expert, but I would probably ride as long a ride as you can tomorrow, and then take two days off (lots of rest and food).

Carboloading -
Tomorrow, ride about 1,5-2 hours, rather hard. This will empty your glycogen stores. Then refuel on pasta to fill them up nice and good. Rest until the big day. Eat foods low in fiber until then.

Alpinerabbit why do you eat low fiber foods till then? Is there another reason besides the obvious?

thanks for the posts. I'm surprised to see so much rest recommended. I also talked to a biker today, he said ride the next 3 days, easy for the next 2 and on day 3 make sure to incorporate an easy hill or 2. His explanation for this was that it would rev up my cardiovascular system and have me ready for the big day.
Hmm, not sure what to do, but I'll take a bit of every advice and make up my own cocktail!

I can't tell you what to do, but I can tell you what I've done before long rides:

1. Take the day before off, or ride only very lightly. I like to be completely well rested before a long ride. Plus it gives your buns a chance to get off the saddle, and you can wash your favorite bike clothes to wear for your long ride.
2. Eat lots of carbs the day before, but also make sure to drink a lot, even if it's just water. If your ride is in the morning, eat the previous lunch and dinner carbo-loading; if it's in the afternoon, you'd eat dinner and breakfast carbo-loading, etc. I don't know if eating lots of carbs several days in advance does any real good.
2.a. Eat foods that are familiar to you and that you know won't bother your stomach. Don't experiment the day before your long ride!
3. Eat a BIG bowl of oatmeal (I like it with yogurt, raisins, cinnamon, and brown sugar) on the morning before your ride. Feel full but not agonizingly stuffed. I usually need an hour or so after eating to ride comfortably. A bowl of oatmeal like that will sustain me for 20 miles or more.
4. Bring food with you on your ride that you've eaten before. I always carry 3 or 4 Luna bars for a long ride like that -- I eat at 20 miles, 40 miles, and 60 miles, or whenever I'm hungry. I also carry a banana and lots of water. Eat and drink before you get hungry and thirsty.

On number 4: I can't stress enough the value of eating consistently on a very long ride. I did a 100-mile ride earlier in the summer where I ate sparingly, and it was miserable. I followed that with two 75-mile rides in a row, ate consistently, and felt fabulous. For me a 50-mile ride requires only a few stops along the way, whereas a 70-mile ride is a whole different ballgame. I take a lot more care to be well fed and hydrated on those longer rides (the line for me between long and short is right around 50 miles. 50 isn't too long; 60 is getting there; 70 is definitely long).

I haven't done a ride that long yet, but if I may comment as an exercise physiologist/biomechanist, what you don't want to do is a really hard (for you- whether that mean fast/long) bout for about 3-4 days before. Every time you exercise at moderate to hard intensities, you tear muscle fibers. Don't freak, it's natural. Most muscle will repair itself within 3 days, so I'd want to stack the deck to having my muscles fully healed before a high intensity bout. Stretching and low level workouts are good to keep the muscles more adaptable, but you don't want to go into the race with damaged muscles. Some of this damage you won't feel, but I'm sure we all have felt what happens when you decide to overexert yourself with no training specific to whatever it was- the dreaded DOMS (delayed onset muscle soreness, aka weekend warrior syndrome). The most likely culprit for causing DOMS is micro-tears in the muscle and the immune response to the tears. But there also maybe be an electrolyte component- so stay hydrated! Good luck!

Consistent with what Mayanorange said, when I have a big ride, which are almost always on Saturday, Tuesday is the last day that I ride hard. I'll usually do an easy ride on either Wednesday or Thursday (or both), and rest on Friday. Stay hydrated, eat a generous meal the night before. I eat a lot of carbs anyway, so every day is carb loading with me!

Morning of the ride, I drink a big glass of water first thing. Yes, it means more potty breaks, but dehydration usually gets me before hunger does. I then eat a bowl of oatmea and some yogurt with honey. I eat a banana about a half hour before the ride.

I'm making better use of my top tube back for long rides. On my most recent long ride--RAIN--I put snack size bags of cut up pieces of PayDay candy bars and Clif Bloks in the bag and ate them between official stops. The stops at RAIN are every 35 to 40 miles, so having a snack every 15 miles or so really helped my energy level stay constant.

I would also suggest taking a moment at each stop to stretch--especially your hamstrings and low back. Don't stay too long at the stops though. Keep moving!

Good luck with the ride and have fun!

IndySteel, why payday candy bars? Is it just a personal preference? I too am doing my first Century Ride on Saturday, then another 100 on Sunday. (not meaning to hijack this thread, but my thread I tried to post Monday hasn't been approved or has been lost:) ) I need all the pointers I can get!

I have been reading a lot, and have found that most important items are to stay hydrated, and eat frequently to keep the energy up. Is there any way to stay comfortable in the saddle the second day? Thanks!

Quote:

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Originally Posted by Smilie

Alpinerabbit why do you eat low fiber foods till then? Is there another reason besides the obvious?

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Don't know what obvious means to you but it has to do with portaloos and less usage of same.

Yup, that would be the obvious! :D

Quote:

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Originally Posted by Smilie

IndySteel, why payday candy bars?

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Think about it.
Covered with peanuts and filled with that ooey-gooey rich and chewy sugar.
So if you cut it up into bite sized pieces you get some protein and just enough sugar to keep you going and avoid the sugar crash.

Plus they're just oh so tasty.

So they are not necessarily better than a protein bar, they just are delish! Haven't had a payday in...can't remember when. Thanks for the info, just trying to learn all I can.

Quote:

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Originally Posted by Zen

Think about it.
Covered with peanuts and filled with that ooey-gooey rich and chewy sugar.
So if you cut it up into bite sized pieces you get some protein and just enough sugar to keep you going and avoid the sugar crash.

Plus they're just oh so tasty.

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Zen nailed it. I just wanted something that I could easily cut into bite size chunks that had some salt and sugar. They had mini-Paydays at the Horsey Hundred a couple of years ago and they hit the spot.

Paydays are the perfect combo of carbs, protein, and fat for riding (before, during, or after) for me. The salt is nice too, on a hot ride. Bicycling magazine recommended them a couple of years ago for that very reason. They're also cheaper than protein bars. We keep a supply at all times. Yum! :p

Emily

I take whole wheat bread and make a pb and honey sandwich, cut it up to bite sized pieces, freeze overnight. In the morning add raisins and peanut m&m's to the bag. They are good for mid-ride munching.

This is turning into a snack thread... Yum!

My favorite snack bars for long rides:
Clif Mojo Peanut Butter Pretzel
Odwalla Sweet and Salty Almond Bar
Odwalla Sweet and Salty Peanut Bar

All three of those really hit the spot. All have sweetness, saltiness, and protein. They are more wholesome than a PayDay (no corn syrup, hydrogenated oils, or cholesterol). More $$$ too, though.

Quote:

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Originally Posted by Smilie

Is there any way to stay comfortable in the saddle the second day? Thanks!

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The only really good way is time in the saddle -- the more long training rides you do ahead, the less pain you'll have on the ride itself. Training isn't just to get your muscles and cardiovascular system in shape; it also gets the rest of your body used to sitting in this weird position for hours at a time.

That said, some people swear by Butt'r, or other such gooey gels. I'm sure people here can weigh in on those, since I've never actually availed myself of them.

Quote:

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Originally Posted by rij73

All have sweetness, saltiness, and protein. They are more wholesome than a PayDay (no corn syrup, hydrogenated oils, or cholesterol). More $$$ too, though.

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Nonsense.
There is nothing more wholesome than a Payday bar except for apple pie.
Covered in caramel. And topped with ice cream.
http://i206.photobucket.com/albums/b...oeyGooey-1.jpg

A Payday bar isn't going to kill you or cause major health problems.
Everything in moderation.

O.M.G. That pie looks soooooo decadent. The PERFECT breakfast food. Yum.

Time in the saddle is what I need more of I am thinking. Have done a lot of rides, but not sure if they have been long enough. I guess I will find out in just a couple of days. :eek:

Gloria Gayner song going through my head...I will SURVIVE!. I hope...:rolleyes:

Once again, thanks for all those tips, I am going to ride today and off tomorrow. I'm glad I asked my question because I wouldn't have thought of many things, so it's all great advice.
I'm very excited about this ride, I know I can do it just fine, and was hoping to do the 109 mile total but there are 2 passes at the end, so I decided to do that next year and train for it in the meantime.
Off riding, cia'o!