Keeping energy levels up

[Rebel Ian]

Did my first 100 miler on Saturday. We maintained a decent pace (just under 15mph) for the first 55 miles. After that our pace slowed quite a lot, partly due to a head wind, partly due to hills but also a big factor was due to energy levels.

I was taking on energy gels and plenty of fluid but was losing energy every 10 miles or so for the second half of the ride. What's a good way of keeping the energy levels topped up other than what we did which was to take a short rest every 10miles or so after the first 50?

 

[Fiona N]

Was it energy levels or muscle fatigue? If it was your first 100miler, the combination of mileage, wind and hills could just mean that you were fatiguing - hence the rests every 10 miles helped more than continuously eating. I do often think people underestimate this effect - basically lack of endurance - and wonder why it's not fixed by gels.

Edit: I forgot to say, if it's fatigue, only more miles will help really.

 

[Fran143]

I find that jelly sarnies, tesco fruit & nut bars and a good supply of jelly babies is sufficient for me on a century ride. Tried the gels etc but didn't work for me. Also make sure you carb load for a few days before you do it.

 

[Hont]

I think the key for me in long distances is pace - go at the right pace and you shouldn't need to stop (other than to stretch / take on a meal). The fact that you felt the need to rest every ten miles at the end makes me think your pace was a little too high for the distance.

 

[HLaB]

Was it energy levels or muscle fatigue? If it was your first 100miler, the combination of mileage, wind and hills could just mean that you were fatiguing - hence the rests every 10 miles helped more than continuously eating. I do often think people underestimate this effect - basically lack of endurance - and wonder why it's not fixed by gels.

Edit: I forgot to say, if it's fatigue, only more miles will help really.

+1 If you were eating/ hydrating regularly Ian, it most certainly been muscle fatigue and the only real cure is more miles. Well done on your achievement too, the next ton will be easier.

Everybody different but I like to flavour my bottle with energy drink and eat a cereal bar/ energy bar or banana every 20 miles or so whether I'm hugry or not and save an energy gel as a boost for that last 10%.

Pre hydration and carbo loading are also important so you are just topping levels up on the ride.

 

[iAmiAdam]

You be bonking.

But yeah, as previously stated, you're hitting the wall, or bonking, Get on the bike more!

 

[iAmiAdam]

[QUOTE 1187890"]
That's not bonking - believe. Bonking is a different beast not to be confused with feeling tired or being hungry/thirsty.

IME bonking is not loading with carbs before a ride, then only having a measly half a sandwich 45 miles into a 80 mile ride. Then when it comes to a big hill called Ditchling Beacon you really cannot go on and are forced to walk up with trike in hand taking roughly 25 mins to walk a mile.
[/quote]

http://en.wikipedia.org/wiki/Hitting_the_wall

It's both.

Fatigue, due to many reasons, one of these, is loss of energy.

 

[jimboalee]

Was it energy levels or muscle fatigue? If it was your first 100miler, the combination of mileage, wind and hills could just mean that you were fatiguing - hence the rests every 10 miles helped more than continuously eating. I do often think people underestimate this effect - basically lack of endurance - and wonder why it's not fixed by gels.

Edit: I forgot to say, if it's fatigue, only more miles will help really.

Thank you Fiona.

May I refer OP to THE chart.

15 mph is about 110 Watts, more if its against the headwind.

100 miles at this speed is 6 1/2 hours ( 390 minutes ).

It comes as no real surprise you started to flag.

 

[Crankarm]

Was it energy levels or muscle fatigue? If it was your first 100miler, the combination of mileage, wind and hills could just mean that you were fatiguing - hence the rests every 10 miles helped more than continuously eating. I do often think people underestimate this effect - basically lack of endurance - and wonder why it's not fixed by gels.

Edit: I forgot to say, if it's fatigue, only more miles will help really.

+1.

 

[Crankarm]

[QUOTE 1187890"]
That's not bonking - believe. Bonking is a different beast not to be confused with feeling tired or being hungry/thirsty.

IME bonking is not loading with carbs before a ride, then only having a measly half a sandwich 45 miles into a 80 mile ride. Then when it comes to a big hill called Ditchling Beacon you really cannot go on and are forced to walk up with trike in hand taking roughly 25 mins to walk a mile.
[/quote]

Is this what you did?

If you properly bonked you wouldn't be able to walk up Ditchling Beacon let alone haul a trike up with you.

 

[Rebel Ian]

Thanks guys for the advice. I am aware that I always tend to ride towards my maximum pace at any point in time which on a long ride is probably not a good idea. I need to ride within myself a bit more, particularly during the early stages.

I was rather hoping the answer wouldn't be just do 100 miles more often!!!!

 

[mcshroom]

First of all congratulations on your first century

I think it would be that you were moving a bit quick for your first go at that distance and were fatigued. I know I've crawled into the end of a few new distance rides because I set off too fast.

For a good guide up to 700km the minimum audax speed is 14.3-15km/h which I think is sensible.

It also seems to take more effort to ride a distance the first time.

 

[Rebel Ian]

It also seems to take more effort to ride a distance the first time.

Well I'll let you know - am doing a 92 miler at the end of October!

 

[jimboalee]

First of all congratulations on your first century

I think it would be that you were moving a bit quick for your first go at that distance and were fatigued. I know I've crawled into the end of a few new distance rides because I set off too fast.

For a good guide up to 700km the minimum audax speed is 14.3-15km/h which I think is sensible.

It also seems to take more effort to ride a distance the first time.

I'll explain why the minimum speed on a Rando up to 700 km is set at 15kmh.

Here's THE chart again.
700km at 15kmh is 2800 minutes. A steady 15kmh requires about 40 Watts on a reasonable sports bike.

Extrapolate the 'U.K. amateur (Tourist) trials (Whitt)' dotted line down to 2800 minutes.
See how it would be VERY close to 40 Watts output.

Which means if you're planning finishing a 600 at better than 15kmh, your performance must be ON the NASA 'healthy men' line, and definitely ON Frank Whitt's line for Amateur tourists.