My Plan For 1st Century

Personally, it sounds a little light on the food side but if you're used to using gels then it'll probably be okay. I'd probably throw a banana and another granola bar in there somewhere. Make sure you have a good breakfast before you go.

Get in the habit of standing up (riding out of the saddle) for brief periods from time to time to stretch out the lower back and hamstrings. If done regularly then you may be able to go a little further between rest stops without discomfort. Good luck.

It sounds like you've planned it out pretty well. I'm not sure I understand how you spaced your rest stops, some are 10-15km apart, others are 30? Is this based on the difficulty of the route? I would try and throw in a little more real food, especially in the first 35 miles when it's easier to tolerate. You could probably go further between rest stops, but since this is your first, I wouldn't push it, just enjoy the ride. Do you use a drink mix? If so, bring some baggies that are pre-measured to refill your bottles with. Have a good ride...

noonievut said:

I've been searching the threads here and have picked up many tips, now I'm starting to get ready for my 1st century (metric/km...living in Canada this is goal #1 :o ). I've mapped out a route that has some hills, mainly in the 1st half, but nothing major. I've been able to work in rest spots and places to buy more water/engery drinks. Here is my overall plan, any recommendations are appreciated:

- after 20km, brief rest, half granola bar, refill a water bottle
- after 36km (with climbs), brief rest, stretch, gel, refill a water bottle
- after 48km, brief rest, half granola bar, refill a water bottle
- after 79km, rest, gel, stretch
- after 85km, quick rest to refill last bottle or two, buy more food if necessary
- head home...

Overall: I'll be taking my time. I plan to take 4-5 5 minute rests to stretch, make sure I eat/drink enough and just get off the bike so I don't go numb. I'm planning to bring the food with me, but will replenish my 2 water bottles I'll be carrying along the way. I'll never be too far from home, but other than the tools necessary to fix a flat and a multi-tool, I'll be taking my cell phone and money.

Anything I've not considered (type of breakfast before the ride, pre-day meals, types of food for trip other than what I mentioned, etc.).

I'd use a sport drink along with the water. Believe it's important to replace electrolytes as you go, plus you'll get some extra carbs.

Also would take more food along. Typical recommendation is about 60 grams/240 kcals of carb food per hour of pedaling. Usually I carry a couple of gels for a back up, but I don't like gels in long rides; prefer carb with some protein and fats rather than the sugar hit. You have to find what works best for you of course. Good luck!

Given that I go for 60 mile rides in 100 degree heat 2-3x per week with nothing but two water bottles (one refill each) and about 6 electrolyte tablets, it sounds like you're well-planned. I think the best thing you can do is settle into a cadence and rhythm that is low intensity. Try allowing just the weight of your legs to provide the force on the downstroke. Lift your legs to the top with no more effort than a brisk walking pace. And, bribe a buddy to go with you. It'll make the ride seem like it's 50% shorter.

Thanks for the feedback. The route/plan includes rest stops based around places to buy water/food if necessary. I made sure to include these spots in the route, but couldn't work it so they were evenly spaced out.

Sounds like I need to take more food for certain...maybe a PB&J sandwich, banana or something with more substance than gels. I guess it's also important that the solids are consumed earlier in the ride. I'm currently out of Accelerade, but I'll get more soon and bring with me in a bag.

Another question - I obviously don't want to take too many rest stops, but is it better to take them evenly throughout the ride, or more towards the end? Point is I wonder if taking them early (I usually don't take more than 1 on a 50km ride) will make the later part of the ride easier/better?

noonievut said:

Thanks for the feedback. The route/plan includes rest stops based around places to buy water/food if necessary. I made sure to include these spots in the route, but couldn't work it so they were evenly spaced out.

Sounds like I need to take more food for certain...maybe a PB&J sandwich, banana or something with more substance than gels. I guess it's also important that the solids are consumed earlier in the ride. I'm currently out of Accelerade, but I'll get more soon and bring with me in a bag.

Another question - I obviously don't want to take too many rest stops, but is it better to take them evenly throughout the ride, or more towards the end? Point is I wonder if taking them early (I usually don't take more than 1 on a 50km ride) will make the later part of the ride easier/better?

PB&J makes an excellent ride food, take one and a piece of fruit. Fig Newtons are also a very good soild food, they pack a lot of carbs and small and easy to carry. Stop when you feel you need to, if you're doing much urban riding, stop lights will provide with a short breather. After you do this a few times, you'll start to dial it in and know what foods work and how often and long to stop. I have finally gotten to the point that I can ride a century with 1 fifteen minute break, 1 five minute break and about 10 minutes worth of red lights.

noonievut said:

Another question - I obviously don't want to take too many rest stops, but is it better to take them evenly throughout the ride, or more towards the end? Point is I wonder if taking them early (I usually don't take more than 1 on a 50km ride) will make the later part of the ride easier/better?

I've never noticed that taking early breaks helps out later, it just makes the ride seem longer. Maybe heat isn't that much of a factor in the Great White North, but down here I prefer to get as far down the road as possible before the sun takes over and the wind comes up. Basically, I agree with the previous post that you should stop when you feel tired and the shade presents itself. Maybe a quick breather once you get through that hilly section.

I don't know gang, but doesn't 5 breaks for just 62 miles sound like an awful lot? This is going to be a metric century afterall.

Yeah, but I figured he/she would probably need them based on all the water bottles they're planning to go through. 😄

frenchyge said:

Yeah, but I figured he/she would probably need them based on all the water bottles they're planning to go through. 😄

ROFLMAO, thanks man! 😄 That was welcomed and much appreciated. I quite literally spat water over my keyboard and screen!

Perhaps a catheter is in order then? Wouldn't that be posted under the Equipment Forum?

frenchyge said:

Yeah, but I figured he/she would probably need them based on all the water bottles they're planning to go through. 😄

Nice one! I think 2 or 3 breaks at the most would be plenty. I think the OP will find this out for themself when he/she does the ride. When they've only gone 10 mile and realize that they've only gone through 1/2 a water bottle and the ride is easier than they thought, they'll probably skip some of those stops. I guess is better to plan for too many, instead of not enough.

My thoughts exactly. Even the food plan would be sufficient for a well conditioned rider, but as conservative as the OP was planning for water and rest I figured a little more food would be in order. Who knows? Maybe this will be an all day trip for that person. In the end, it will probably be easier then they planned for, and that's great.

LOL

Yes I'm over planning, but it's my nature and I'm a relatively new cyclist. The other day I rode 45 km in 1 1/2 hours and only had 1 bottle of water...that may mean I only need to refill one bottle total in 100km. Let's put it this way, I never want to be thirsty or worst, bonk. I'm new to road, but from moutain biking I know that I've put back equivalent of 6-8 bottles in under two hours (from the camelback) and never have to pee...so I was improvising for road.

noonievut said:

The other day I rode 45 km in 1 1/2 hours and only had 1 bottle of water....

Oh Man! Why didn't you say so? You could have been a little old lady for all we knew! 😄
You are so ready this will be a cake-walk! 🙂 Did you need any rest-stops on that ride?

I'd bring 2 bottles and some snacks/gels that'll fit in your jersey pockets. Eat along the way and stop at one of your identified locations before that second bottle goes empty or if you feel tired. Try not to spend a lot of time at the rest stops because your back/legs will actually feel a little tired/heavy after the stop if you rest for a long time.

noonievut said:

Yes I'm over planning, but it's my nature and I'm a relatively new cyclist. The other day I rode 45 km in 1 1/2 hours and only had 1 bottle of water...that may mean I only need to refill one bottle total in 100km. Let's put it this way, I never want to be thirsty or worst, bonk. I'm new to road, but from moutain biking I know that I've put back equivalent of 6-8 bottles in under two hours (from the camelback) and never have to pee...so I was improvising for road.

Don't let these vets lull you into complacency. I think you're right to over-plan. I just think your plan doesn't account for the degree of difficulty of the 2nd 50K compared with the first 50K. And, it'll be a function of heat and climbs. If the temp is constant and the 2nd 50K has no major climbs, I think you'll find it 3x harder than the first 50K. If you ride early and the temp increases over the course of your ride and if there is a major climb in the 2nd half, I think you'll find it 4x harder than the first 50K. If you have one stop in the first half, put in 3-4 stops in the second half. I just did 60 miles today in 104 degree heat. I went through 16oz of water and 1 electrolyte tab in the first 30 miles and 64oz of water and 4 electrolyte tabs in the last 30 miles. Oh, and no pee stops or catheter. One more thing. I'm sure there was just a light breeze when I left and it was a full hurricane when I got back. I'm sure it'll be reported in tonight's weather report as a weather anomaly.

Well, I finally got around to completing my 1st century. All-in-all, a lot easier than expected.

A few points:

- only stopped twice for 5 minute breaks, one other time to adjust my shoe
- had two bottles to start (one with water other with sports drink) and only had to buy one small bottle of water to replenish 1/2 of each bottle...so I drank a lot less than I though I would need, but the weather was cool with no sun
- average speed 1st half was about 25km/h, by the end avg was 27.6/h, so I was surprised and happy that I was able to keep up a good speed
- I decided to stay out of the big ring most of the time and opted for higher cadence...being the day after the ride, I have no pain, just a bit stiff, so looking back this was a good idea
- it rained for the last 20km, this [censored] me off but I wasn't going to quit

Pissing rain today, so the TdF is going on soon!

noonievut said:

Well, I finally got around to completing my 1st century. All-in-all, a lot easier than expected.

Congrats! Better over-prepared than under. Time to start thinking about a hundred miler or 200km, huh? 🙂