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

[grey]

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.

[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

[ny biker]

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?

[rubysoho]

Where will you be riding?

W&OD Trail, heading west.

[ny biker]

W&OD Trail, heading west.

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.

[tulip]

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

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.

[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

[tulip]

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

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.

[Catrin]

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.

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

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.

[rubysoho]

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!!!! my ride is tomorrow. I am definitely worried.