Back-to-Back Century rides...

[Geonz]

Yea, the main thing is to be in shape so that 100 miles isn't forever, and pace things accordingly. If winds are brutal, ignore the speedometer and slow down.

[ttaylor508]

When I did my first couple of two day double centuries, I remember feeling like there was no way I was getting back on the bike after day one. I was toast! But, surprisingly enough after some good food and a nights rest I felt super strong the next day and finished feeling great. If you have an option to go a little farther the first day than 100 miles, it is a nice mental boost to know you have less than 100 to do the second day even if it is only 10 miles or so.

As long as you train, you will be fine. The more training you get in the more enjoyable the ride will be.

[BabyBlueNTulsa]

Wow - thanks everybody!
This is encouraging!

I have a ride on the 25th that'll be about a month before Tulsa Tough. I just signed up for 68, but if I do that on Saturday and do another on Sunday, I'll have a good base (and bench) for the coming month. Because of our weird weather, I've done one "long" of 50 so far, but I haven't done any long back-to-backs yet. I don't consider 30's b2b as long. But... they were good training....brutal winds.. good for bike handling skills, right?

All your advise sounds great! I REALLY appreciate this support! The getting-to-bed early thing I'm sure will help. Eating lots... okay... but what do I eat? I'm talking meals off the bike (before and after/inbetween days). I assume I shouldn't just eat anything and call it good. hamburger/fries count? Should I go to Olive Garden or something? buttermilk pancakes in the am? Triple egg omlette? I know I need to make sure to get good protein after the ride and quick access fuel the morning of... nothing heavy. yes?

I started using Hammer products this season - Heet, Perpeteum, and Recoverite. I also like to take Accel gels or Sport Beans for extra fuel on the bike (for longer than 3hr rides). Maybe I should start packing PB&Js for the really long rides coming up? I'll pack extra Perpeteum in my jersey too.

I sure won't worry about counting calories on Tulsa Tough, or my long training days. Great thing about TT is that its here in my hometown and I get to go home to rest inbetween centuries. The whole event is a big festival. There'll be lots of opportunity to hang out, etc.

You guys really help me feel like this is actually do-able! Isn't that insane? LOL When I tell people about last year's century (one day), one guy asked how many days it took me, others just look at me like its crazy and I must be lying. You know.. I want to do it if for no other reason that its a great way to see your State! I've lived here most my life and I don't think I'd ever been to some of the towns I rode through on last year's century. It was a beautiful ride.

I've ridden much of the route from the second day/century of TT. I did the 100K route and the 100M leg goes over much of my Wednesday Night Ride route (except backwards - which is a b*tch...even harder). So.. now I already know the terrain of both days. Nothing will be a surprise or scary. Well.. I take that back. There is one hill on day 2 which pitches up to 15%..not sure how long it is , but it sure seemed to go on forever. Maybe avg grade of 8.. I've done it before though so I know I can do it again. I just don't have to like it. LOL

[indysteel]

I think it's completely doable.

As for what foods to eat, I would focus on getting a good mix of carbs and protein, as well as a little fat. Try to get something into your system immediately after the ride ends on that first day. Chocolate milk is my go to post-ride "meal," but anything with a mix of carbs and protein will work, e.g., a peanut butter and jelly sandwich. Pair it with a 20 plus ounces of water. Eat a bit of salt, too, especially if it's hot out. Then eat a filling dinner.

During the ride, eat what sits well with you. e.g., Simple carbs, bananas, trail mix (or anything with a bit of salt). I use a top tube bag for long rides and bring with me something cut up in small bites (Payday candy bars are my snack of choice) that I can easily graze on in between rest stops. For breakfast on either day, again go for things that your stomach easily tolerates. I usually stick to fruit, yogurt and oatmeal. Pancakes, toast, and the like will do to. My stomach doesn't react as well to lots of protein before or during a ride, but every person is different.

From my experience, as long as I eat filling meals and at regular intervals on the bike, I have enough fuel. It's dehydration that will get to me first. So my advice is to drink, drink, and then drink some more.

Good luck and be sure to give us a full report after the ride.

[sundial]

Indy, would a Camelbak work for these long rides? Just thinking out loud.

[indysteel]

Indy, would a Camelbak work for these long rides? Just thinking out loud.

IMO, it depends on how frequent the scheduled stops are. I can usually get by fluidwise on organized rides with two 20 oz. water bottles. Assuming the stops on the Tulsa ride are every 25-30 miles, I don't think you need a Camelback unless it's really hot.

I usually use water in one bottle and Cytomax in the other. I often bring some extra Cytomax powder with me since Gatorade doesn't agree with me and, in any event, not all organized rides offer it. I luckily found an an online source that sells Cytomax in serving size packets. Before that, I used to just measure it out into Ziploc baggies, which proved to be kind of messy.

At the risk of repeating myself, I think rehydration has to continue after the ride ends and before the next one begins. Prior to going to bed on after first night of the Horsey, I make sure I'm expelling a good volume and that the urine is virtually clear. That's a good sign I'm rehydrated. Then first thing the following morning, I down another big glass of water. It makes for frequent potty breaks, but I'd rather do that then (figuratively) crash mid-ride. In fact, I start every morning ride with a big glass of water.

Another thing I've learned is to make sure to drink during the lunch stop. When I did the Ride Across Indiana (that's 160 mile one day ride) the first time, I make the mistake of only eating during lunch. I barely touched my water bottle. Well, that was a half hour with little to no fluid. By ride's end, I could tell that I was starting to suffer from dehydration. So, the first thing I do at any lunch stop is to down some extra water and sports drink. Then I eat.

All of this sounds really intuitive, I know, but it actually take some discipline to stay on top of hydration and hunger during long rides. All other things being equal, it can make the difference between a successful and fun ride and a sufferfest.

[Vireo]

I often do back to back days since my training has to be done in blocks. I have my son 50% of the time and so I train ONLY when I don't have him with me. That means a block of Wed-Sunday. I've also done races and events that are 2 days and much more as in Race Across America. While my advice may not work for you it works for me and maybe some of the other members on this forum.

But first some questions:

1. How many calories are you taking in pre-ride?

2. How many calories are you taking in during the ride? Specifically how many per hour?

3. How much do you weigh?

4. What type of fuel are you using? All liquid? Liquid and solids?

5. What is your typical post ride routine? Specifically how many calories do you take in and what type of foods are they?

6. What recovery strategy do you have for your legs?

7. What will be provided at the event? Can or should you bring your own nutrition and just use the water provided?

8. How long does it take for you to do a century?

9. Are there large groups where you might have the benefit of drafting especially the second day.

10. What is the elevation gain? A century with 10k of gain is a much higher caloric expenditure than a century with 3k of gain.

And now just a freebie-- What is your favorite decadent food?

[BabyBlueNTulsa]

Indy - thanks!
Actually, TT is really well supported. Rest stops are usually no more than 15 miles apart and they have everything you'd need for refills. I think if I take extra powder with me, I'll be able to mix new drinks right there. Nice! I used to just drink lots of their Powerade (think that's what it is) every stop. I'd fill both my 20oz polars, but usually only go through one per leg.

I will have to train myself to drink more b4 TT so that by then, its 2nd nature.

Good advice about the post ride re-hydration too.. I'll be watching the color!

IMO, it depends on how frequent the scheduled stops are. I can usually get by fluidwise on organized rides with two 20 oz. water bottles. Assuming the stops on the Tulsa ride are every 25-30 miles, I don't think you need a Camelback unless it's really hot.

I usually use water in one bottle and Cytomax in the other. I often bring some extra Cytomax powder with me since Gatorade doesn't agree with me and, in any event, not all organized rides offer it. I luckily found an an online source that sells Cytomax in serving size packets. Before that, I used to just measure it out into Ziploc baggies, which proved to be kind of messy.

At the risk of repeating myself, I think rehydration has to continue after the ride ends and before the next one begins. Prior to going to bed on after first night of the Horsey, I make sure I'm expelling a good volume and that the urine is virtually clear. That's a good sign I'm rehydrated. Then first thing the following morning, I down another big glass of water. It makes for frequent potty breaks, but I'd rather do that then (figuratively) crash mid-ride. In fact, I start every morning ride with a big glass of water.

Another thing I've learned is to make sure to drink during the lunch stop. When I did the Ride Across Indiana (that's 160 mile one day ride) the first time, I make the mistake of only eating during lunch. I barely touched my water bottle. Well, that was a half hour with little to no fluid. By ride's end, I could tell that I was starting to suffer from dehydration. So, the first thing I do at any lunch stop is to down some extra water and sports drink. Then I eat.

All of this sounds really intuitive, I know, but it actually take some discipline to stay on top of hydration and hunger during long rides. All other things being equal, it can make the difference between a successful and fun ride and a sufferfest.

[kfergos]

All your advise sounds great! I REALLY appreciate this support! The getting-to-bed early thing I'm sure will help. Eating lots... okay... but what do I eat? I'm talking meals off the bike (before and after/inbetween days). I assume I shouldn't just eat anything and call it good. hamburger/fries count? Should I go to Olive Garden or something? buttermilk pancakes in the am? Triple egg omlette? I know I need to make sure to get good protein after the ride and quick access fuel the morning of... nothing heavy. yes?

I have a couple tried-and-true pre-bike meals I tend to eat: Oatmeal and oatmeal pancakes. The recipes are here. I'll eat these 30 minutes to 1 hour before riding, and they'll keep me kicking for a long time. For on-bike food, I carry only regular water and drink it every 15 minutes or so if I remember; I also carry Luna or Clif bars and eat one every 15 to 25 miles and on rides over about 65 miles I carry a banana and eat that, too. I also recommend, if you can stand them, Fig Newtons for good instant on-bike energy.

The night before a big ride I'll try to eat pasta or potatoes, but without too much grease or fat. Afterwards I focus on getting protein in any form within about 20 minutes of getting off my bike -- I really like a toasted bagel sandwich with lots of sliced deli turkey, cheese, cream cheese, pickles, and a good serving of spinach (it's a very thick sandwich by the end, but oh so good). Some people also drink chocolate milk or have ice cream right off the bike. I don't know how much you need fancy, expensive energy/protein foods; they'll certainly work, but my sense is that eating normal foods in a conscientious way will get you the same benefit for cheaper (I say that, but Luna and Clif bars are expensive... I'm experimenting with different oatmeal cookie recipes to try to find a good replacement).

Anyway, those are some of my specific food suggestions. Listen to your body, but remember right off a long ride you'll probably crave fast food or something really unhealthy, and it's important to focus on getting protein and carbs without a ton of fat right then.