training with inadequate time

How much time have you been on your bike in, say, the last 4 weeks? How many rides per week and length (in time) of each ride? When did you do the 65km ride? Recently? What's your average pace on your long rides now? What is the terrain of the century? Any major climbs? If so, early or late in the ride? Will you be riding with others or a group (e.g., club)?

RapDaddyo said:

How much time have you been on your bike in, say, the last 4 weeks? How many rides per week and length (in time) of each ride? When did you do the 65km ride? Recently? What's your average pace on your long rides now? What is the terrain of the century? Any major climbs? If so, early or late in the ride? Will you be riding with others or a group (e.g., club)?

How much time have you been on your bike in, say, the last 4 weeks?

4-5 times a week 1.5 hrs average each ride.

did you do the 65km ride? Recently?

2 weeks ago

What's your average pace on your long rides now?

26 km/hr

What is the terrain of the century? Any major climbs? If so, early or late in the ride? Will you be riding with others or a group (e.g., club)?

mostly flat city roads, lots of modest climbs, 1 major climb probably.. i dont know the exact route of the century yet, but im told it is like my rides - mostly flat with some modest climbs. -- I will be riding with a club

Thanks for your reply!

Well, first off, relax. You could ride a century tomorrow if you had to. You might have to go slowly and make a lot of stops, but you would make it. I think your main goal in the next 4 weeks is to get more time in the saddle, but not try to increase your average pace. You basically need to choose what your main goal is -- speed or endurance. I think it should be endurance. If possible, take 1-2 of your weekly rides and begin increasing the duration. If your schedule permits, bump one or two of them up to 2-2.5 hrs right away. Add at least 1/2 hr each week and try to do at least one ride per week of at least 4 hrs before the century. Don't worry about speed. Ride at a comfortable speed, because the endurance is more important than the speed. For the century itself, the key is pacing and stops. If you're riding in a group, do a lot of drafting. It takes much less power to ride at 26 km/hr if you're drafting in a big pack. And, stop about every hour. Work out your hydration and nutrition plan in advance and stick to it. You'll do fine.

RapDaddyo said:

Well, first off, relax. You could ride a century tomorrow if you had to. You might have to go slowly and make a lot of stops, but you would make it. I think your main goal in the next 4 weeks is to get more time in the saddle, but not try to increase your average pace. You basically need to choose what your main goal is -- speed or endurance. I think it should be endurance. If possible, take 1-2 of your weekly rides and begin increasing the duration. If your schedule permits, bump one or two of them up to 2-2.5 hrs right away. Add at least 1/2 hr each week and try to do at least one ride per week of at least 4 hrs before the century. Don't worry about speed. Ride at a comfortable speed, because the endurance is more important than the speed. For the century itself, the key is pacing and stops. If you're riding in a group, do a lot of drafting. It takes much less power to ride at 26 km/hr if you're drafting in a big pack. And, stop about every hour. Work out your hydration and nutrition plan in advance and stick to it. You'll do fine.

Thanks very much 😉

foild1 said:

Thanks very much 😉

Good luck. And remember, a century is just a long training ride with lots of people who can help you change a flat.🙂

RapDaddyo said:

And, stop about every hour. Work out your hydration and nutrition plan in advance and stick to it. You'll do fine.

This is very important, and you should figure that on rides over 50 km, you are going to have to eat and drink properly. You will probably require about 15-20 calories per kilometer. For 100 miles = about 160 km, this will be about 2400-3200 calories!

Sports drinks typically have 200 calories per liter.
Four fig newtons have 200 calories.
Water + 1 liter sports drink + 4 fig newtons = 400 calories = what you need to take in every 20-25 km... this is a lot of food!

Don't plan on riding 50 miles then stopping for an hour to eat. Get your bike ready with a couple of big drink bottles and have your food ready as well so you are to a certain extent self reliant and can start drinking and eating at the beginning of the ride.

Good Luck!

sparkywowo said:

This is very important, and you should figure that on rides over 50 km, you are going to have to eat and drink properly. You will probably require about 15-20 calories per kilometer. For 100 miles = about 160 km, this will be about 2400-3200 calories!

Sports drinks typically have 200 calories per liter.
Four fig newtons have 200 calories.
Water + 1 liter sports drink + 4 fig newtons = 400 calories = what you need to take in every 20-25 km... this is a lot of food!

Don't plan on riding 50 miles then stopping for an hour to eat. Get your bike ready with a couple of big drink bottles and have your food ready as well so you are to a certain extent self reliant and can start drinking and eating at the beginning of the ride.

Good Luck!

thanks very much guys, all of your posts are very helpfull.

What about for rides say... 50 km? Should i bring anything other than water? should i eat anything on those rides besides say 1 hr before, and ofcourse after the ride?

foild1 said:

What about for rides say... 50 km? Should i bring anything other than water? should i eat anything on those rides besides say 1 hr before, and ofcourse after the ride?

Long distance runners "hit the wall", cyclists "bonk".

Here is an OK article:

detnews.comh06 150736.htmOpen ↗

For a two hour, 50 km, ride, figure about 900 calories. Hence, a 200 calorie snack before, a 200 calorie snack after, and 500 calories of sports drink during. Plus extra water depending. Two hours is about as long as you could go on just water, but, if there is no reason to go on just water you should have some food and sports drink. If it is hard to carry food, have the snacks before and after rather than during the ride. But, you should try to outfit your bike with a pair of good sized water bottles. You can get powdered sports drink mix which is easy to carry. Then you just need to find a place to get water.