Last Minute Advice

[Holy Warrior]

I'm doing a 60 mile ride in the Yorkshire dales in 2 weeks time. I'm looking for last minute advice on how to make it more pleasurable. Any tips and tricks you have.

I can hill climb which will come in handy and i'm comfortable over distances of around 50 miles so it isn't as though i'm an unfit whelp who's completely bricking them.

I can get out for one last ride next Saturday, a week before the ride. Would it be more beneficial to go for a short, 30 miles ish, high intensity ride, or loose the effort and go for a long, slow ride?

Nutrition and hydration tips?

I think what i'm going to struggle most with is cramping up in the aerodynamic position for the 4/5 hours it will take me.

 

[screenman]

Why will you be in a aerodynamic position for 12mph? As for the week before just do what you fancy as it will make very little difference to your ride.

Spend the next week doing nice gentle stretches each day if you do not have a routine at the moment, this will give bigger benefits than a bigger or faster bike ride.

 

[david1701]

screeman raises a point, unless its windy being aero helps when you're going faster (eg an aero position descending makes a huge diff, but you can climb out of the saddle because you are going more slowly)

 

[Holy Warrior]

Sorry aerodynamic position was the wrong terminology. I'm not going to be flat over the frame going for it, more like on the tops just keeping peddling but even this position on a road bike isn't 'comfortable'. My frame size is pretty small so my saddle has to be high so it is a little hunkered over. I want to be able to enjoy the scenery too as the dales are a wonderful part of the UK.

Thanks for the stretching tips that's not something i'd consider.

Is there anything more complicated to carb loading and hydration than to simply eat as much rice, potatoes, pasta etc and drink as much fluid as I can in the days leading up to, and after the event? How much of an effect will alcohol/ lack of sleep in the days leading up to it have?

 

[Scoosh]

Drink a mouthful or two every 20 mins; eat something 'tasty and nutritious' every 1 hr at least.

Replenish water bottles and add some electrolyte to every alternate bottle.

You should aim to drink about 500ml/hr.

Stretch out your quads, hamstrings, calves and eat lots of CAKE when you finish.

Enjoy it !