What should i have when looking at doing 100km or more?

[woosey]

Hey Guys,

Working on making my rides a little longer, currently i do a 30k circuit which has a couple of big hills, which i can do in around an hour (i'm based in south woodford). I'm looking to get my distance up, but what else do i need to think about? At the moment i have -

2x750ml water bottles
1 inner tube
1 pump
a pack of fruit slice biscuits
Puncture repair kit (levers,glue patches etc)
Phone
Money

Is there anything else i need? I've found that over the hour i don't need to stop - is it wise to stop for food/drink even if you feel you don't need to?

oh and any other tips on issues that longer rides bring would be great

Thanks!

 

[Luddite Joe]

You might want to take a bike.

 

[User16625]

I can cycle for about 2 to 2.5 hours without the need to stop, although im not sure how far I can cover in that distance I think its about 30-35 miles. I have done longer rides but I would defintately need to stop for food at some point or else I will just run out of energy. I too am interested in what food/drink is most effective as I usually eat a burger or something like that.

 

[Davidc]

Drop the puncture repair kit and take 2 tubes and a packet of Park Tools self adhesive patches plus tyre levers.
Add a multitool
Add spare light batteries

63 miles isn't an extraordinary distance if you're reasonably fit, enjoy it.

 

[michaelcycle]

Feeding is primarily due to the need to keep liver glycogen topped up for long rides as it is responsible for maintaining your central nervous system (and hence why bonking can be so unpleasant.)

The capacity of the human liver doesn't vary much between people and as such you will see the same rough general guidelines. 1-2 hours you can get away with no eating. If you anticipate your ride will take longer than that then 60g carbohydrate feeding for the first hour followed by at least 30g - 60g for every hour thereafter should do you fine to keep liver glycogen up to par.

The preferred source of topping up liver glycogen is fructose so anything with concentrated forms will do you well (so dried fruit, sweets, jam sandwiches etc etc)

Re: fluid intake, and presuming you are not generally dehydrated then 500ml - 1 litre per hour for a long ride will keep you properly hydrated to keep performance at a good level.

Obviously these boundaries are not set in stone and you could get away with not eating or drinking much but you do increase the risk of bonking.

 

[Born2die]

Waterproof? I take a banana and some flapjacks and a mini pack of haribos I also eat a bowl of porridge half hour before the off

 

[YahudaMoon]

Hi

You should be able to get round a 100km ride no matterhow hilly with just one lunch break if your relatively fit

I take

2x750ml water bottles
2 inner tube
1 pump
a pack of fruit slice biscuits (or some bonk food, fig biscuits being my choice)
Puncture repair kit (levers,glue patches etc)
Tool Kit
Phone (leave that at home)
Money/bank card
Hat
Winter Gloves
Spare socks (I hate cycling with wet feet should it rain)
Route sheet or GPS
Ordnance Survey Map
Train station if possible (dont take a train station, though as its your first time a train station en-route could come in handy, always check with BR for availability obviously

 

[Rustybucket]

Ive started to do longer rides 80 to 100 miles.

This is what I take food wise:
2 large bottles of high 5 energy drink & then refill with 2 more.
I then have a nutri grain bar, flapjack or cakebar every hour to keep me going

 

[Pat "5mph"]

Eye protection.

 

[slowmotion]

Stuff yourself with loads of carbohydrate and protein foods for a couple of days beforehand. You really don't need a whole lot of fuel on the ride, unless you want to go really fast. I can gently do 100km on a couple of fig rolls, 500mL of plain water and two cups of coffee. The latter for fun, not necessity. .....and I'm seriously old, and unfit to boot...

 

[TheDoctor]

I personally would stop and eat after about two hours, if not more often.
Powerbars and electrolyte drinks will keep you going, but they somehow don't hit the spot like bacon rolls, cake and tea does.
*regards self in mirror*
*gets on scales*
*weeps*

 

[Albert]

All the above + 2 hard boiled eggs.

 

[slowmotion]

All the above + 2 hard boiled eggs.

Why stop at two?
[media]
View: http://www.youtube.com/watch?v=Ct3CcR3c4oM
[/media]

 

[Dayvo]

Arm/leg warmers, gilet/light jacket?

I set off for a 60 km ride in good weather in 'hot weather' clothing, but the conditions soon changed and it became wet, colder and windy. 10 km from my destination I bonked very badly and didn't know if it was better to ride the bike, push the bike or lie by the side of the road trying not to cry like a baby!

I found a garage after a while and stuffed myself with 2 Mars bars, 2 cans of coke and a small bag of buns.

Getting wet and cold makes your body burn more energy to help you keep warm.

So, either have a few food breaks, or take/wear appropriate clothing.

 

[vernon]

A large bowl of porridge an hour before departure and a couple of bananas and an unbuttered malt loaf gets me through most 100km audaxes. My fluid intake depends entirely upon pace and temperature - the least amount I've consumed is 1.5 litres and the most, nine litres.