Attempting my first 40 mile ride.... got any pointers?

I'm committed. I've convinced a cycling friend of mine to be my "pace car" this weekend as I attempt a 40 mile ride. Meaning, his job is to make sure I don't get excited and start sprinting in the first 10 miles of the ride (it is just soooooo fun to go fast!!). :p

This past weekend I rode two 20 mile rides on back-to-back mornings and felt pretty darn good the following day. A 40 seems doable in my non-experienced-and-slightly-crazy mind.

What do I need for this ride? I am assuming my single water bottle won't cut it. I also assume I should have some form of food.... Night before nutrition?

Any pointers would be much appreciated. Including any reality checks!

(History: I bought my bike in 2008, did some light riding for a few months, life happened and I just picked up cycling again within the last month, maybe a bit more. I went from a first ride of 2-3 miles, to 5 miles, to 12 miles, to 5 miles, to 23 miles one day and 20 miles the next over the course of the last month... with a few short spins inbetween when I didn't have time during the week to put in anything over a few miles... no major pain, I did ice my knees after the two 20 milers but that is because I wasn't being smart about gear choices, I think)

Spend the next few days thinking about what you're going to eat & drink on the ride. Also, how often are you going to drink/eat. Eat before you're hungry and drink before you're thirsty.

When doing the ride, take your time & remember you have to get yourself from A-B, no one else.

Most of all..have fun!

Just do it - have fun.

Peanut butter & jelly sandwiches tend to be easy to eat and still bike afterwards.

I usually carry a granola bar of some sort and some cliff shot bloks with caffeine.

Put a 2nd water bottle on your bike if you can - but if you're not going to be riding in the middle of nowhere, there is usually a store or someone's garden house or something that you can stop by and fill your water bottle up.

How hot and humid is it going to be? How much do you drink? I would try to carry at least 2 water bottles and some munchy like an energy bar, granola bar or a PB&J sandwich.

I'm a big drinker, especially if it's hot, and I HATE getting dehydrated, so I tend to carry a lot of water. Be honest with yourself about how much you may need.

thanks all! I drink a lot an hour before my ride (stopping 30 minutes before I pedal out) and on the 20 milers I did not finish my single bottle (on top of drinking a decent amount of water in general). But, I also drink a lot after. This ride will have a planned break at the 20 mile mark if needed where I can refill the two bottles. I don't know how much is between mile 1 and mile 20 though so I am packing a little food.

Should be around 80 degrees this weekend, 56% humidity. I am going to try to carry more than what I think I will need.

Don't underestimate the amount of food and drink on the ride. I ride more or less by the clock: every 5 minutes I take a gulp of whatever is in my waterbottles. Every 15 minutes I take a bite of whatever food I have in my jersey pocket. Be consistent and you won't bonk.

40 miles is not a century, but it's a decent ride and if you are not careful, you could bonk or get dehydrated. After the ride, have some chocolate milk and chips, or whatever recovery food/drink you like.

Take more water than you think you need. I also take along a bottle of diluted Gatorade. Take food too. Eat and drink regularly. Take a little break in the middle if you have to.

Basically what everyone else has said. I always carry 2 bottles, even for 20 mile rides. I like tulip's advice to snack every 15 mins. Myself, I nibble something every 10 miles, but I bet energy levels are steadier with the more consistent nibbling.

They have good advice. Don't be like me - I tend to have the food with me but become resistant to stopping unless I am forced to by traffic... I would have felt better after my 30+ mile hot and windy ride Sunday if I had simply stopped a couple of times and nibbled a bit. Great ride though :)

Assume the weather forecast underestimates the temperature, especially if you'll be riding past noon.

I aim for one bottle per hour. 1-2 should be an electrolyte drink, like Gatorade, depending on how long you are riding. Also you want to consume 200-300 calories per hour, and make sure there's some sodium in your snacks. Eat before you're hungry, drink before you're thirsty.

Make sure you are well hydrated between now and the ride, and it will probably also help to make the meal the night before on the salty side.

Where will you be riding?

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Originally Posted by ny biker

Where will you be riding?

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W&OD Trail, heading west. :D

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Originally Posted by rubysoho

W&OD Trail, heading west. :D

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There are several spots on the trail with water fountains, if you need them. Also vending machines at Smiths Switch, and some convenience store/gas stations at a few of the major intersections.

The unshady parts of the trail can get pretty hot in mid-day.

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Originally Posted by Catrin

They have good advice. Don't be like me - I tend to have the food with me but become resistant to stopping unless I am forced to by traffic... I would have felt better after my 30+ mile hot and windy ride Sunday if I had simply stopped a couple of times and nibbled a bit. Great ride though :)

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With practice, you won't have to stop to eat and drink. It's not like I stop every 5 minutes! I'll only stop at the sag stops on organized rides. On my local rides, I'll stop every hour or so to look around and take a little break. Eating and drinking while riding is a very important skill to have if you plan on being on the bike for any length of time and remaining bonk-free.

I use a hydration pack so I don't have to stop and drink - and I like that. I don't want to eat while riding, I prefer to stop and take a breather when it is time to do that - I generally stop once an hour when I am behaving myself :o

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Originally Posted by Catrin

I use a hydration pack so I don't have to stop and drink - and I like that. I don't want to eat while riding, I prefer to stop and take a breather when it is time to do that - I generally stop once an hour when I am behaving myself :o

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That wouldn't work with my eating schedule. I'd hate to stop every 15 minutes, which is when I eat. Ruby, everyone is different so it might take a few rides or more to figure out what works best for you.

Hydration packs are hot in the summer, but if you freeze them, they are great on your back on a hot, hot day.

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Originally Posted by tulip

That wouldn't work with my eating schedule. I'd hate to stop every 15 minutes, which is when I eat. Ruby, everyone is different so it might take a few rides or more to figure out what works best for you.

Hydration packs are hot in the summer, but if you freeze them, they are great on your back on a hot, hot day.

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Oh my yes, like having an ice cube on the back :D

I have considered putting loose things like pretzels in a Bento box so I can just reach in from time to time for something salty when I need it. I am more resistant to stopping when I clip in for some odd reason...

Ruby, you are going to have fun working out what works best for your body - in the end that is the most important. Have fun on your long ride and let us know how it goes! I would suggest hydrating well the day before your ride if it is going to be hot.

Thanks again for the pointers! I am a bit worried. I went on a slow, easy ride last night to see how my legs felt. Probably the easiest ride since restarting with cycling over a month ago. My legs were so tired by the end!!!! :eek: my ride is tomorrow. I am definitely worried.

If you are worried, can you cut it back to 30 miles this week and then do 40 the following week? No need to double your mileage if you aren't confident. It won't be enjoyable if you are in pain the last half of the ride.

Good luck and let us know how it goes.

Since it's an out-and-back ride on the trail, you can always start with a plan to do 40 miles and then turn around early if necessary. Where are you starting and are you riding east or west?

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Originally Posted by ny biker

Since it's an out-and-back ride on the trail, you can always start with a plan to do 40 miles and then turn around early if necessary. Where are you starting and are you riding east or west?

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We hopped on by hwy 28 and road west.

We ended up going fifty miles in four hours. It was beautiful weather. Took it easy going out but then went for some serious sprints against each other for the last 15 miles. Decided why not go a bit further to make 50 miles. By that point I was pretty tired but still had some energy. Managed to squeak out the miles from my legs. Finished the ride with good conversation over smoothies. :) Now I am happily exhausted.


Many thanks again for all the advice. I made sure to drink often, etc... I could really tell the difference in energy and strength from previous rides. It helps that I can finally reach the water bottles and drink while cycling. :D

There was a point I almost wiped out. I was distracted and drifted a bit, overcorrected which made things worse. Somehow I managed to hop off the back of my bike and catch the bike with my right hand so it wouldn't fall. :cool:

Looking forward to even more mileage in the future!!!!

Congratulations! See, you were worried about 40 and here you up and did 50. You rock! :D :p :D

Great job! Did you go all the way to Purcellville?

I was planning to do a PPTC ride tomorrow but due to the weather forecast I decided to ride the WOD today instead. I did Reston to Purcellville and back, with a couple of on-road detours to add some hills (and variety). Funny how I always manage to find myself on the trail on the weekend they have the big festival in Herndon...anyway I got rained on near Clark's Gap but otherwise the weather was beautiful.

Thanks, Emily! It feels good to crack that 50 mile marker. :D


ny b, I'd love to know what neighborhoods you looped into for the additional hills. I'll be wanting to add those in to increase mileage/difficulty. My friend and I made it to the festival to get the needed mileage to make 50. It was pretty busy!

Managed to take my dogs on a three mile walk this morning. My legs are weak but feeling good! :p

Good job! I'm glad you had a good time.