Long summer ride preperations

[scubadude]

Right, I've signed up for an organised ride taking place in August. I ride a fair amount and have done 50miles previously so not too concerned about distance (its 60miles) but I'm slightly concerned about doing it in potentially very hot weather (of course being the UK it could rain in August :-)

Anyone got any tips for long hot rides, how much fluid might be needed, suitable foods perhaps and excercise resistant suntan cream?

I'm pretty excited as all my riding starts and finishes at home and I know my way around, this will be a couple of hours away by car first so I need to be abit more organised, I might as well carry that much water/food when training too.

[The Walrus]

If you can try to carry 2 litres of water, see if they have water replenishment stops en-route as 2 litres is a lot too carry, you can get long lasting sun protection, riemann and piz buin do a few different strengths in terms of UVA and time.

For food it really depends on you and how much you eat normally but take at least a couple of snacks and maybe some gels, the only other thing I will say is get a good nights sleep before hand and don't push yourself too hard before the week before the ride as you don't want your legs to be too fatigued

[bleesh]

I use Banana Boat sweat resistant factor 30 or 40 sunblock and that works really well - I sweat a heck of a lot when cycling. As long as it is rubbed in well, it lasts for me even on 5 or 6 hour rides. I guess also a sheen of sweat also stops you burning!!

If you're thinking of gels, and haven't used them before, get practising. I found them too "rich" and was quite often physically sick about 15-20 minutes after eating them. I still don't tend to use them, but do go for cereal bars, jelly babies and 1 750 ml bottle of energy drink plus a 750 ml bottle of water, and fill up at water stops if on an organised ride - or just ask someone in their garden or a pub if out on my own, if they could refill the bottles.

I'd also drink a 500ml sports drink a few minutes before setting off and alonger ride, especially if it is really hot.

HTH

Steve

[robpearson]

You'll find p20 hard to beat when it comes to protecting yourself from the sun :-) available most places, but often cheap at Costco if you have one near you.

[Parrot of Doom]

The airport Boots's sell a really nice range of "security friendly" products, including tiny little bottles of sunblock. Maybe nip over to your local Boots to see if they sell them? That way if you sweat the sunblock off, you've only got a fag-packet sized spray bottle to worry about, and not some great tub of lard in your pocket.

As for water, I tend to drink up to a litre per hour on a hot day. Food, I've never believed in gels and the like, just bananas, snack pies, whatever. Mini pork pies are pretty good and you can shovel them down your throat while riding.

Oh, and if you're really worried about sweat, maybe take a small hand towel and wipe your undercarriage at some point, so you don't get crotch-rot. A bit of moisturiser as well perhaps.

[anonymous-user]

scubadude said:

Right, I've signed up for an organised ride taking place in August. I ride a fair amount and have done 50miles previously so not too concerned about distance (its 60miles) but I'm slightly concerned about doing it in potentially very hot weather (of course being the UK it could rain in August :-)

Anyone got any tips for long hot rides, how much fluid might be needed, suitable foods perhaps and excercise resistant suntan cream?

I'm pretty excited as all my riding starts and finishes at home and I know my way around, this will be a couple of hours away by car first so I need to be abit more organised, I might as well carry that much water/food when training too.

If it is hot the problem you may face is electrolyte loss from sweating. Loss to much salt and your cell processes suffer.

One 500ml bottle of water and one 500ml of an electrolyte and sugar drink should be enough. Look at the SIS stuff; try a couple of 50 milers between now and then if you can to see whether the SIS stuff agrees with you.

Once you're riding, swig a small amount of the electrolyte then a small amount (1-2 mouthfuls) of water every 20-25 minutes. Don't wait until you think you need to - by then it will be too late and you will be on track to bonk.

If you'fe worried, take 750ml bottles instead of 500ml.