The base layer is excellent at providing a thin extra layer of warmth if the temperature drops while also being designed to wick away sweat from the body on the warmer days. It also stops any chafing from the strap of your bibs, which is a bonus. Ultimately, the body is like a car and needs fuel in order to move.
Realistically, this starts the night before and the morning of the ride. You should be treating yourself to a nice carb-based dinner the night before like pasta or rice and then for breakfast something slow-burning like porridge. Instead, we are going to keep it simple by telling you to eat little and often. From the moment you start riding, you will want to be eating every 45 minutes, sticking to carb-based foods like energy bars, sandwiches and bananas with the easier they are to eat on the bike the better.
A big tip from us is to start savoury at the beginning of the ride and then finish with the sweet stuff later. If you go sweet from the off, consuming large amounts of sugar for near-on seven hours will have you feeling sick in no time. So, if you stop for a proper lunch on the ride, which we always do, maybe go for a sandwich, a sausage roll or even a Scotch egg rather than cake. Also try to steer clear of fatty food.
Your body will have a nightmare trying to digest it on the bike and chances are it will leave you feeling bloated and uncomfortable. Before any ride, let alone a century day, make sure your bike is in good nick the night before departure. The Cyclist YouTube channel has you covered with most of the important maintenance issues.
Also, try and convince a friend or a loved one to join you in this century adventure. Not only will their company help the miles tick by faster and potentially come in handy if you face any mechanical or safety problems, but the opportunity to draft in their wheel occasionally will also make the ride much easier too. Then when finally out on the road, pacing yourself is going to be important. A good perceived effort to ride is a speed at which you can still chat to your friend while pedalling.
In these final stages of the ride, your heart rate is less important and your RPE and perception of your position in the race or on the course become relative to what you have left in the tank. Remember, toward the end of the ride or race, it is OK and maybe even better to fade a bit. Blood tests after long rides show increased immune system activation.
So, again, fueling during your ride helps avoid going too deep into fatigue and stress response. A good post-ride snack soon after finishing and another meal a few hours later helps avoid too much immune response or prevents an illness that reduces the benefit you get from a long training ride and increases your recovery time.
Try to get back to a light yellow color gradually over the next 24 hours. Include plenty of high-quality carbohydrates and protein in your recovery meal, especially if you relied on simple sugars for the entire day. Peter is a cycling coach and registered kinesiologist from Ontario, Canada. He travels frequently to work with athletes at races, camps and clinics. He also races mountain bikes for Trek Canada and pursues adventure in all types of movement.
This might mean a popular, free, expert-created course, like the ones we offer, or working with a trainer to come up with a personalized plan. Interval training gives you the best return on your limited training time. Riders are quick to spend their hard-earned money on entry fees and carbon wheels , but might want to first consider the efficiency they could gain by having a proper bike fit.
Not only will a comfortable bike give you better power transfer on the day of the race, but it will also have you riding more in the weeks beforehand, with less pain and risk of injury. As you discover after your first spin on a fitted bike, your neck does not have to feel like you had a run-in with a blunt guillotine after a mile ride. Knowing where the climbs and headwinds are allows you to position yourself well in the group, eat in advance of hard efforts, and save some matches to burn on those last steep pitches; preparing for forecast weather with sunscreen or a rain jacket will keep you comfortable.
Instead of binging on ice cream and Alfredo sauce-covered pasta the night before a race, Sean Burke suggests sticking to easily digestible, low-bulk carbohydrates.
The AIS suggests athletes aim for 10 to 12 grams of carbohydrate per kilogram of body mass or 4. Aid Stations offer athletes a chance to stop, take a break, stretch their back, and fuel up. Stopping and starting can be the most challenging part of a century. To avoid this common pain point, try limiting your time at aid stations, and only stop when necessary. The longer you wait, the harder it will be to get back on the bike. Before: Fuel and hydrate well in advance of your event.
The food you eat in the days leading up to your event can have any impact on your big ride. In the two days before your ride, make sure you eat enough nutritious foods, a diet rich in carbohydrates, hydrate sufficiently, and rest adequately.
During : Your nutrition during a long event should be proactive. Try setting a timer on your head unit or phone that goes off every fifteen to thirty minutes. Depending on the event, there will probably be lots of aid stations.
Bring enough gels, bars, and snacks to make it through the century on your own. If you do end up eating at the aid stations, which works for a lot of people, be wary of what you eat.
Something that agrees with you off the bike may not agree with you on the bike. Try eating a variety of solid foods on long training rides to see how your stomach responds. It might seem like a lot can go wrong during a century. The good news is that most century ride mistakes are easily avoidable. You can avoid common errors with a well-structured training plan, prepared and proactive nutrition, a good pacing plan, and a positive attitude.
For more cycling training knowledge, listen to Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly. Over 12, reviews in the App Store. An average of 4. The highest rating of any cycling training app. Over 16 million workouts completed and counting. All because we focus on one thing: helping you get faster. Want even more proof? Check out over 2, stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.
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