Century Advice

Eat light on Sunday morning, and make it balanced: a couple cold cuts,
slice of cheese, one or two servings at most of whole wheat in some
form or another, and a piece of fruit or broccoli. Also take a
multivitamin and snack on salty stuff throughout the day - peanut
butter, saltines, sports drinks. Have at least one banana or
potassium-rich snack.

Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

Eat whatever you're used to.

Start out easy and use each other (especially the young punks!).

Have a good time.

Out.

BS

Banana with breakfast or sometime during the ride? Steve

ps: thanks MUCH for the advice.

In article <[email hidden]>,

Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

Don't eat too much for breakfast, especially if you're eating less than an
hour before the start of the event. Better to stop at the rest stops
and eat along the way. Also, don't chug water at the rest stops. Fill
your water bottles and take a sip every few minutes.

At this late date I wouldn't change a thing from your regular training
ride routine.
Enjoy the day.

Quoted post said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

a) Good luck!

b) Here are a couple of links you may want to check out:

http://www.bikeforums.net/showthread.php?t=115825

http://www.ultracycling.com/nutrition/eatingfor200.html

c) Good luck! (repetition provided for emphasis!)

I agree with the others who suggest not to change your eating routine.
Presumably you've already done some 50-60 milers in preparation, so you
should know what your body needs during the ride.

Best advice I can think of is not to let yourselves get suckered into
going too fast in the first 40-50 miles. Take it easy, let others pass
you and just go at an easy pace. You can always speed up toward the
end if you still feel good.

I envy you -- I'd love to try a flat century. Enjoy the experience!

-JR

1. Take it e-a-s-y, you can always push the last 15 miles.
2. Draft behind the kids. You've earned it.

good luck.

joel

Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

THANKS!
Steve Ignots

Steve Ignots said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

For breakfast, eat something with carbs that won't upset your stomach.
Cereal, fruit, pancakes, etc.

Start as early as possible to beat the heat. Don't push the pace too much in
the early going, but don't dawdle either. You want to get those first 50
miles under your belt in a reasonable time.

Drink lots. Eat before you get hungry. Don't wait around too long at rest
stops. Stretch. Spin. Listen to your body. Enjoy. What else can I say?

Good luck,
Art Harris

One more thing: Even though this a flat century, get out of the saddle for a
few seconds every 10 minutes or so. Your butt will than you.

Art Harris

Quoted message said:

Any other
last minute advice?

Sunscreen, remember the top of your head if you're thin and yer ears!
Light coloured clothing can be a plus. Try not to ride during the middle
of the day. Drink often and a little bit at a time to aide absorption, no
gulping.

95 and sunny can be great or a recipe for heat stroke. Be careful out
there.

Arthur Harris said:

get out of the saddle for
a few seconds every 10 minutes or so. Your butt will than you.

I prefer to do it simultaneously with my butt.

😄

Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

Others have given good advice so I'll try not to repeat what has been
said. But one thing I will work on. Instead of letting the kids pull
like mad try to get them to stay within reason for the group (unless
they've done plenty of centuries). I find that many people try to go
too fast right from the start. If you can't get the kids to calm down
let them kill themselves and drag them home. Hopefully they won't have
kill the pace for everyone.

Another thing, in addition to eating early and drinking early, if you
have a clean rest stop use the bathroom. On many of my centuries we
have long sections where there are no facilities (30 - 40 miles). Also
carry enought to get you between stops. I'll be doing a new ride
tomorrow (~100 miles) where I'll be carring extra water for the other
2 members (it's my idea to try out this route :-).

--
Linux Home Automation Neil Cherry [email hidden]
http://home.comcast.net/~ncherry/ (Text only)
http://hcs.sourceforge.net/ (HCS II)
http://linuxha.blogspot.com/ My HA Blog

<[email hidden]> wrote in message
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Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

THANKS!
Steve Ignots

Coast the downhills, short stops at the food/rest stops.

maxo said:

Quoted message said:

Any other
last minute advice?

Sunscreen, remember the top of your head if you're thin and yer ears!
Light coloured clothing can be a plus. Try not to ride during the middle
of the day. Drink often and a little bit at a time to aide absorption, no
gulping.

95 and sunny can be great or a recipe for heat stroke. Be careful out
there.

Use the sunscreen on your head even if you think your helmet will protect your
head - sun shines through the holes in the helmet.

Bring a couple spare shirts/jerseys, change your shirt at the midpoint, and
maybe again at 3/4. New dry clothes make you feel LOTS better.

Quoted message said:

I am part of a group of six (four guys pushing 50 and two kids
(relatively speaking) early 20's) doing out first century this Sunday.
The course is flat, the weather is predicted to be 95 and sunny with
typical Illinois humidity. We're going to go out for a pasta dinner
Saturday night and drink like fish on Sunday; advice for what to eat
for breakfast? Any other last minute advice?

THANKS!
Steve Ignots

Others have all given excellent advice about hydration and nutrition.
Now a word about chemicals, specifically hormones. Don't let
testosterone decide the pace. In a group of six guys, especially with
the "old dog versus young pup" syndrome thrown into the mix, that's
much easier said than done I know but in this case like in many others,
the big head really DOES think more clearly than its "little brother".
<g>
Enjoy the ride.

Regards,
Bob Hunt

my favorite century breakfast was lasagna!

Thanks all! I will let you know how it went on Monday. Steve

Well, it's Friday not Monday but here goes; We all had a good time
although I was one of 30 they had to pick up off the course. I made 80
miles and completely ran out of gas. I'd been riding at that point 8
hours (the rest of my group made it in at 9-1/2 hours). It was a
brutally hot day (the THI hit 100 degress just about the time I called
it quits). I thought I was drinking a lot (pretty much straight
Gatorade with a few bottles cold off the sag truck) but not much was
coming out (only one stop during the ride to offload). We had the
bread/cheese/lunchmeat/fruit breakfast as suggested. In hindsight I
would have stayed at home the night before (we stayed in a hotel to
avoid the one hour drive in to the start) as I didn't sleep well and
the 3-1/2 hours sleep I got probably got me in the end. Probably should
have poured more moisture down the tube (always remember the 'clear and
copious' mantra from my Scouting friends who hike). After the three of
us hotel guys (the other three drove home) sat in the whirlpool for
awhile and the popped down a few Heinikens things were going pretty
good. The goal now is to keep riding each weekend and then do 100 miles
in a training run in the fall just to say I could do it. We're already
planning another century for a cooler season than mid July for next
year. Thanks for all your suggestions. Steve