Back-to-Back Century rides...

[Vireo]

Thanks for any advice you can give! I appreciate you sharing any experience you have. I'll try it!

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

1. I haven't had a prescribed plan for pre-ride eating (I know.not great)...so it varies depending on what day it is (after work?, weekend ride?). If I'm riding after work, then I dont have much other than my lunch still in me when I start and I don't generally eat heavy lunches (usually under 400cal). Weekend rides give me a little more latitude... can eat a bigger breakfast (more carbs - maybe 500-700cal), or a 'heavier' lunch (about same cals). But.. I really haven't tried for a certain amount..just basically ate more (blindly) thinking it'd be better for energy to eat more than just my Frosted Mini Wheats.

What works for me (WWFM) - Depending on the length of the ride and how early I want to wake up I may have the following:

short ride (50 miles or less) AND no time before riding: Nothing BUT I start eating as soon as I'm on the bike.

short ride AND short time before riding: PB&J toast.

medium ride (50-100 miles) and medium time: PB%J Toast and scrambled eggs (Brandy makes great scrambled eggs-- trust me you can screw this up or Oatmeal and eggs

Long ride (100+ day) AND long time: Oatmeal, eggs, and PB&J.

I recommend waiting about 1 hour for every 500 calories you take in before riding. Just a ballpark but you need to experiment with that. If you are burping up your b-fast in the first hour or so you didn't wait long enough. Sounds to me that you are not consuming enough calories before you ride. Please stay away from sugars before you ride.

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

2. I'm probably not taking in enough during my usual rides. Perpeteum is 166cal per serving and Heet is only 100. Accel Gel or Sport Beans is 100. I usually only take in one of each during a longer training ride (50)

You should be taking in at least 250 calories an hour. You really need to experiment with this. From your weight below we weigh the same. When Brandy and I ride together I have to stay on top of her to fuel. So on the top of the hour and the bottom of the hour (eg 7am 730am 8am) I make her take a gel. When you take a gel, wash it down with a few swigs of your liquid fuel. Two gels (100 calories each), a couple of swigs and your normal drinking should put you at 250cals without any thinking or effort. In addition, if you finish your bottle (20-24 oz) bottle every 60-75 mins you will be well on your way to avg'ing 250-300 calories an hour.

If you want to be riding strong in the 4th hour of your event you need to fueling in the 2nd and 3rd hour of your event. Seems obvious but it is such a common mistake riders make. You see riders whose pace slows down or they spend too long at a rest stop because they are near bonking.

3. How much do you weigh?

3. Right now, I weigh 152 (5'7")..but I'm still trying to lose. I want to get increase my power-to-weight ratio... Makes climbing easier.. My "Lose It!" iPhone app gives me a calorie target w/o exercise.. but when I add exercise, it gives me an estimated increase in the amount of calories to keep my weight loss goal in sight. Example..without exercise, my daily target is just under 1300.. but if I add a 2hr ride of 14-15.9mph avg, it gives me about 1350 more to eat. So far, I've lost 8lbs..slowly(slow is good)... we're talking 2mos. My program was 'thrown' for a couple weeks b/c of some gastric issues lately.


The calorie consumption calculations seems a little high (675 cal/hr) at 16mph . Let's use this calculatoR


Your weight 152lbs = 69 kg


69kg x 8.1 (factor for 16mph) = 558 cals/hr


558 cals x 6.25 hours (100 miles/ 16 mph)= 3,487 calories


250 cal/hr x 6.25 (ride time) = 1,562 calories consumed on the bike


3487 calories expended - 1562 calories consumed= 1,925 calories that needs to be replenished


1925 calories is the deficit that makes it hard to do back to back centuries




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

4. For rides less than 2hrs, just liquids (HEET and water). Over 2 hrs, I try to take some kind of solid food,but since I haven't gone really long yet, I'm still just using Sport Beans to supplement my liquids (water, Perpeteum..and sometimes Accel Gel too). I haven't really done any targeted training yet.. Just starting and getting good advice.

I see you have mentioned Hammer a few times already. May I make a suggestion? If you are using Hammer then stick with Hammer. Their philosophy is no simple sugars. The other items you have mentioned have too much sugar. Too much sugar in general is bad but on the bike it's toxic.

You should also be able to go more than two hours without solids. You are either not fueling enough or your intensity (percieved effort not avg mph) is not high enough or both. I ride 12 hour Double Centuries with 16,000 feet of climbing and no solids. So 2-4 hours without solid food should be doable. If you are trying to go fast eating solid food slows you down. If you want to have lots of fun and little to no pain then go slower and enjoy the food at the rest stops and enjoy the company of your friends.

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


5. Post Ride Routine is to drink a serving of Recoverite ASAP after ride. Get home (if not already there) and eat "real" food, drink more water. I try to take in as many calories (net of what was eaten on bike) to replace what I used riding. I estimate that with my iPhone "Lose it!" app or my Garmin705. I'm sure they aren't incredibly accurate, but don't have a better way to estimate it. I try to take in proteins (chicken usually, or nuts..sometimes fish), and carbs (pasta or rice)...with assorted veggies..and some fats (cheese). Sometimes I allow myself to be "bad" after a good longer ride.

RECOVERITE! GOOD FOR YOU! Sounds like you have a good mix of foods going on. I have multiple small portions spaced out 2 hours apart. I play a game to see what is the fewest number of servings it will take me to feel satisfied for the night. I am always trying to loose weight. But I also hate the "Thanksgiving day bloat".

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

6. I don't think I really have a recovery strategy for my legs. I suppose walking and stretching would be good, but I don't really have a 'program' per se to drain the lactic acid.

I would strongly suggest getting some compression tights. I am sponsored by Skins and I prefer them. However, you should get compression and start using it for your post ride recovery. I sleep in them often. It will truly make a difference in your performance on day two of TT if you sleep in them.
I would also recommend "the Stick to give yourself a massage.

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


7. TT is really well supported. They have water, ice, Powerade, and lots of fruit.. also usually some kind of Sweet-N-Salty bar (that brand) to eat at every rest stop. I can bring my own too, but its not really necessary with all the food they have (unless I just want something else). Ive taken Accel Gel or Sport Beans to supplement in yrs past. Some rest stops have stuff like mini pb sandwiches... Those were golden to me by mile 60. Sooo good.

I would definitely think about taking your own Hammer if you want to perform at your best.


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


8. I did the 2008 Saturday Tulsa Tough century in 7hrs...prob my best 100mile time of all my centuries. That was my first century in about 12yrs though.

Good for you! Keep the formula above in mind.

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

9. Last year, I did much of the first day by myself, but did catch some draft from some GREAT folks in a riding club from Springfield MO for about 20miles(mile 65-85). They were a life saver b/c we were heading right into the wind. So..my answer is yes.. occasionally a group will pass through that don't mind if I tag along.

Grab as many pacelines as you can. Even if they are only going 15 mph you are saving a lot of energy. But try to catch pacelines that are traveling faster than you would on your own. The good thing is you are not afraid to get in pacelines. Just be careful.

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.

10. Saturday = 5200ft, Sunday = 5900ft

Those aren't high numbers. You should be fine if you stay on top of your nutrition and hydration and take care of your recovery.

FREEBIE - favorite decadent dessert is the Bread Pudding from TeiKei's in Tulsa.

EAT PLENTY OF IT ON DAY TWO YOU DESERVE IT!!

[kenyonchris]

Im going to do TT I think....if my training goes as it is supposed to....weather and such. Wind is my worst enemy, I am light and blow around a lot.
++++1 on Hammer Nutrition. I use the HEED for my short training rides, Perpetum for the long ones, and Hammer Gel for supplementation. My SO is sponsored by them so we pretty much have the stableful.