Since Team Moose Tracks is doing a century ride, I thought I’d list these tips from “900 Tips” (see book in my biking resources list – it’s a great one), along with a few comments from me.
To maximize endurance during a long ride such as a century, follow these guidelines:
-- Divide the ride into segments, and have a strategy for each. For example, instead of thinking that you have 100 miles to ride, think of a century as four 25-milers. Ride each at a pace you know you can handle.
-- Make sure your bike is properly geared for the course.
-- Wear shorts with a padded liner and gloves to prevent raw spots and blisters. Also wear sunglasses to protect eyes and reduce fatigue from glare. A helmet is mandatory. (Comment: I’ll certainly have a future post on the importance of these items, but just let me say for now, the padded pants are mandatory.)
-- During the three days before the ride, consume carbohydrate-rich meals (pasta, rice, potatoes, bread, cereal, grains, vegetables, fruits) and plenty of liquids.
-- During the ride, eat before you feel hungry. Good choices are bananas, dried fruit, dates, cookies, bagels, and commercial energy bars and gels. (Comments: Did someone say cookies? Now we’re talkin’!!!!)
-- Eat steadily but lightly. Stuff your pockets at rest stops, not your stomach.
-- Drink before you’re thirsty. Consume at least two bottles of fluids per hour on a warm day. (Comment: I prefer water and Gatorade. The best way to buy Gatorade is to get it in the big, powered drums (very inexpensive) and mix it yourself to your desired strength.)
-- Vary your riding position. Move your hands regularly and stand for one minute in every 20 to relieve saddle pressure. (Comment: I do this even when training on the indoor rack. It helps tremendously.)
-- Stretch. Do slow neck rolls and shoulder shrugs to ward off upper-body stiffness. Stand, coast, and move your hips forward to stretch legs and loosen back.
-- If fatigue sets in, don’t dwell on the remaining miles. Instead, concentrate on form, pedaling efficiency, and drinking and eating. Rest if necessary, but don’t stay off the bike for more than 10 minutes or your muscles may stiffen.
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