0-100 sportive advice for a fat bloke
Discussion
I’ve recently been reminded by my other half that I entered a 100 mile sportive ride a few months ago and its now just over 8 weeks away.
I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
As you say, time in the saddle will be key for training - but also getting your nutrition sorted, ready for the day will be a big challenge.
Most I've ever done in one go was 83 miles, this time last year, but I haven't ridden much in the past 6 months either. Others can probably help better but good luck!
Most I've ever done in one go was 83 miles, this time last year, but I haven't ridden much in the past 6 months either. Others can probably help better but good luck!
There would be no shame in downgrading on the day to the 100 km route, or even making the call when the route diverges. (Not looked in too much detail as to how it works, but it looks like the 100 miler is the 100 km with an extra bit bolted on.
It's called "Flat and Fast" so whilst your weight will make a difference (I'm a big lad too) on a flatter course it will be much less of an issue. With this in mind, as previously mentioned, getting used to time in the saddle will really help.
You can't "buy" your way round a century, not really, but a pair of shorts and chamois creme that is right for you will make it a lot more pleasant. Get this sorted now, don't be trying them for the first time on the day. Think about your other contact points too, shoes and gloves are nearly as important.
Wear sunscreen, unless it really is chucking it down. The sport stuff from Aldi is good, as a cheaper alternative to the P20 stuff. It lasts all day and doesn't sweat off. Take breaks when you need to, don't be a hero. Find a few people to chat to going a similar pace and the time will go by a lot easier.
Stay well hydrated, eat normal, simple, slow burning food that you know as you go. Don't worry too much about a massive carb-fest the night before either, but do get a good bowl of porridge in you on the morning. I like the obvious stuff of flapjacks and bananas in my pockets, with Jelly Babies for later in the ride when you just need sugar.
Pace yourself. You could probably walk briskly all day, chatting to someone, but you couldn't run the same. Apply a similar logic, go at a pace you can hold a conversation at, and you should be able to get round.
Plan to be uncomfortable for a couple of days afterwards, so ideally don't plan a long flight or drive for a couple of days after, you'll want to be sat somewhere comfortable when you're sat, and be able to stretch and wander around as you need to. (Don't fly economy Air China to New Zealand the next morning.)
Update us when you've done it.
It's called "Flat and Fast" so whilst your weight will make a difference (I'm a big lad too) on a flatter course it will be much less of an issue. With this in mind, as previously mentioned, getting used to time in the saddle will really help.
You can't "buy" your way round a century, not really, but a pair of shorts and chamois creme that is right for you will make it a lot more pleasant. Get this sorted now, don't be trying them for the first time on the day. Think about your other contact points too, shoes and gloves are nearly as important.
Wear sunscreen, unless it really is chucking it down. The sport stuff from Aldi is good, as a cheaper alternative to the P20 stuff. It lasts all day and doesn't sweat off. Take breaks when you need to, don't be a hero. Find a few people to chat to going a similar pace and the time will go by a lot easier.
Stay well hydrated, eat normal, simple, slow burning food that you know as you go. Don't worry too much about a massive carb-fest the night before either, but do get a good bowl of porridge in you on the morning. I like the obvious stuff of flapjacks and bananas in my pockets, with Jelly Babies for later in the ride when you just need sugar.
Pace yourself. You could probably walk briskly all day, chatting to someone, but you couldn't run the same. Apply a similar logic, go at a pace you can hold a conversation at, and you should be able to get round.
Plan to be uncomfortable for a couple of days afterwards, so ideally don't plan a long flight or drive for a couple of days after, you'll want to be sat somewhere comfortable when you're sat, and be able to stretch and wander around as you need to. (Don't fly economy Air China to New Zealand the next morning.)
Update us when you've done it.
Don't worry about weight, it won't make much difference in that time and you don't want to have your body in starvation mode for it. Eat sensibly and fuel yourself for some training rides.
Main thing IMO is making sure you're comfortable for longer periods - so now is a good time to try out a gentle pace but long duration ride and see what niggles you get after a few hours. Do clothes chafe? Do you end up with numb toes or hotspots in your shoes? Does your riding position make your shoulder hurt or give you twinges in your knee? 8 weeks is enough time to change things and get used to them, as long as you work out what needs to change now. I stupidly changed shoes a few weeks before the Ride 100, they felt fine on the shorter blasts I got in before but were agony after 70 miles, had to stop in a bus shelter just to take them off for 5 minutes.
If you can ride 30 miles you can ride 100 (IME) as long as you eat and drink properly and are comfortable.
Main thing IMO is making sure you're comfortable for longer periods - so now is a good time to try out a gentle pace but long duration ride and see what niggles you get after a few hours. Do clothes chafe? Do you end up with numb toes or hotspots in your shoes? Does your riding position make your shoulder hurt or give you twinges in your knee? 8 weeks is enough time to change things and get used to them, as long as you work out what needs to change now. I stupidly changed shoes a few weeks before the Ride 100, they felt fine on the shorter blasts I got in before but were agony after 70 miles, had to stop in a bus shelter just to take them off for 5 minutes.
If you can ride 30 miles you can ride 100 (IME) as long as you eat and drink properly and are comfortable.
To echo the other posters, time on the saddle. Do some heavy sprint sessions in the gym on the spinning bike if you can to build the threshold. Make sure the bike is in good working order, good tyres etc and it fits well. Clothing also, Make sure you take salts to prevent cramping.
In the intermittent 8 weeks I think you should get on some long spins with a full backpack (something like a camelbak) with a full tank of water and see how you get on. Do this a few times over varying distances and if possible do at least 1 to 2 such spins on a mountainbike. If you have a chariot and a bike to pull the little one, load this up and go for a spin also. This incorporates family time with some additional suffering.
Another thing I would look at to drop the KG's is simple running and sprint training. This is great if you are short on time as Running is alot more efficient at burning the Calories plus (and I know this through experience) running helps cycling in developing the anerobic thresholds in a short space of time.
All of this, and healthy eating will get you where you need to be.
In the intermittent 8 weeks I think you should get on some long spins with a full backpack (something like a camelbak) with a full tank of water and see how you get on. Do this a few times over varying distances and if possible do at least 1 to 2 such spins on a mountainbike. If you have a chariot and a bike to pull the little one, load this up and go for a spin also. This incorporates family time with some additional suffering.
Another thing I would look at to drop the KG's is simple running and sprint training. This is great if you are short on time as Running is alot more efficient at burning the Calories plus (and I know this through experience) running helps cycling in developing the anerobic thresholds in a short space of time.
All of this, and healthy eating will get you where you need to be.
jamest1988 said:
I’ve recently been reminded by my other half that I entered a 100 mile sportive ride a few months ago and its now just over 8 weeks away.
I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
20kg, good man ... thats one hell of a babies head wetting session!;)I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
Have you got the time to get some training rides in?
You don't need to be banging out centuries each week, but ideally you want to be in a position where you can do 75-80 miles.
Can you commute at all? An 8-12 mile ride to work each way is a good way to get the miles in mid-week, then a longer ride or turbo session over the weekend.
First things are probably get your bike in good working order now and book a service for a few days before the event.
Get your clothing sorted now, you don't want to be discovering niggles at 75 miles into a ride.
You don't need to be banging out centuries each week, but ideally you want to be in a position where you can do 75-80 miles.
Can you commute at all? An 8-12 mile ride to work each way is a good way to get the miles in mid-week, then a longer ride or turbo session over the weekend.
First things are probably get your bike in good working order now and book a service for a few days before the event.
Get your clothing sorted now, you don't want to be discovering niggles at 75 miles into a ride.
Don't stress, you can do it. You could do it tomorrow, you'd just suffer.
Forget worrying about weight, too late for that, eat healthy and ride regularly.
Try and do short regular rides through the week and build up the distance at weekends if you can. If you build up from a 30 mile to 60 or so you'll have no trouble on the day.
You don't want to be over doing it and injuring yourself or taking the fun out of it.
Pacing, eating and drinking is key. Drink every few minutes, if you're thirsty you're dehydrated and will be fighting to get re hydrated. This is true for the days beforehand as well, even if you feel fine your body can be dehydrated and take a few days to get back apparently. Stick to foods you already eat. Have access to plenty of food for the long rides, try and eat before you're hungry. I wouldn't change anything now, if your shorts are worn maybe buy the same again now, top quality ones can still not work for you.
Again though, don't stress, enjoy it, it's much bigger in your mind than reality, you're not racing (don't race!) just going at your comfortable pace.
Forget worrying about weight, too late for that, eat healthy and ride regularly.
Try and do short regular rides through the week and build up the distance at weekends if you can. If you build up from a 30 mile to 60 or so you'll have no trouble on the day.
You don't want to be over doing it and injuring yourself or taking the fun out of it.
Pacing, eating and drinking is key. Drink every few minutes, if you're thirsty you're dehydrated and will be fighting to get re hydrated. This is true for the days beforehand as well, even if you feel fine your body can be dehydrated and take a few days to get back apparently. Stick to foods you already eat. Have access to plenty of food for the long rides, try and eat before you're hungry. I wouldn't change anything now, if your shorts are worn maybe buy the same again now, top quality ones can still not work for you.
Again though, don't stress, enjoy it, it's much bigger in your mind than reality, you're not racing (don't race!) just going at your comfortable pace.
Edited by snobetter on Thursday 5th April 09:58
Thanks for the tips!
I’m going to try and get in at least a couple of rides a week, a short ride midweek and then a progressively longer ride on a weekend, starting at around 20 miles and building up 10 miles a week till I get to around 50-60 miles. I don’t really have the time to do 60+ miles on a weekend but hopefully, as others have said, that will hopefully make it a little bit easier.
My bike fit has always been pretty good but I’ll look at that again over the course of these longer rides and see what hurts and when. A new pair of bib shorts is probably on the cards as well, my old ones are a little snug now, even lycra can only stretch so far!
I’ll give you an update once its complete, thanks again!
I’m going to try and get in at least a couple of rides a week, a short ride midweek and then a progressively longer ride on a weekend, starting at around 20 miles and building up 10 miles a week till I get to around 50-60 miles. I don’t really have the time to do 60+ miles on a weekend but hopefully, as others have said, that will hopefully make it a little bit easier.
My bike fit has always been pretty good but I’ll look at that again over the course of these longer rides and see what hurts and when. A new pair of bib shorts is probably on the cards as well, my old ones are a little snug now, even lycra can only stretch so far!
I’ll give you an update once its complete, thanks again!
jamest1988 said:
I’ve recently been reminded by my other half that I entered a 100 mile sportive ride a few months ago and its now just over 8 weeks away.
I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
One baby is easy compared to two! Just get out and ride at weekends. Start and 20 mile sand just keep building it up. I managed a 70 mile ride last year but since them, a new baby has meant I haven’t ridden seriously in around 6 months and have gained probably 20kgs (not a typo, I’m struggling to believe it myself!).
So, has anyone got any tips? Anyone done similar before? I’m expecting time in the saddle will be the biggest thing to get used to, getting my softest parts used to sitting on a saddle for 6+hours will be very important.
I’m also working on my diet in an attempt to drop some of the weight, its 8 weeks so I’m hoping to be around 10kg lighter by then, every pound I don’t have to drag up hills will be a help.
This is the ride, thankfully, not too many hills!
http://sportivehq.com/events-overview/sportive-hq-...
Any advice gratefully received!
Also, try and minimise the excuses from the outset.
Get the bike in good shape and set out all the kit the night before. Will save you time.
Go out at first light and you can be back by 9 and I'm fairly sure your SO will be able to cope for those couple of hours. Keeping your hobbies when children arrive is IMO critical to keeping your sanity.
Are you a member of a gym? Maybe try some spin classes?
Can you commute to work on the bike. Great way to save money and keeps your weekend free.
You have more than enough time to put a course of action in place to make a difference and sorry, but your weight on the day will make a massive difference, especially over a hilly route.
Eat sensibly between now and then and in conjunction with some training (spinning or preferably road) you could easily drop a useful 7 - 10 lbs.
Don't over train particularly near to the event and carb up the day/night before. ideally stay away from alcohol for the week before, but definitely 2 or 3 days before.
On the day get your nutrition right. A bowl of porridge/cereal for breakfast and a banana before you start. Sip an energy drink on the way to the event. Energy and hydration drinks plus gels and a couple of energy bars for the event itself. I use Hi-Five products, but there's a lots of other options
For 100 milers, you will need to stop at the feed stations, but don't always expect the food to be worthwhile, so plan for the worst and take around 5 or 6 gels plus a couple of bars. You will also get carbs from your drinks, but again, the drinks at feed stations will often at best be just hydration products and not energy.
Make sure the gears on your bike are high enough for you to spin up on the hills or when your legs get really tired over the second half of the course.
I've done over 30 sportives and always feel the benefit of being a bit lighter in the saddle, plus bonking out without enough carbs is no fun and for someone that is going to have a hard enough day already, it's worth at least getting that side of things right.
Don't go off too fast. Some sportives feel like the charge of the light brigade and it's easy to get caught up in it. Also don't be afraid to get off and push on a hill. It happens to the best of us and is a good way to stretch out cramping legs.
Finally, get everything ready the night before. Make sure the bike is ready and road worthy and that your kit is sorted, because you will be struggling to function with a usual early start. Take at least one spare inner tube and some tyre levers obviously. If you haven't got a track pump, use an event one and make sure the tyres and pumped up correctly to avoid flats etc.
Good luck.
Eat sensibly between now and then and in conjunction with some training (spinning or preferably road) you could easily drop a useful 7 - 10 lbs.
Don't over train particularly near to the event and carb up the day/night before. ideally stay away from alcohol for the week before, but definitely 2 or 3 days before.
On the day get your nutrition right. A bowl of porridge/cereal for breakfast and a banana before you start. Sip an energy drink on the way to the event. Energy and hydration drinks plus gels and a couple of energy bars for the event itself. I use Hi-Five products, but there's a lots of other options
For 100 milers, you will need to stop at the feed stations, but don't always expect the food to be worthwhile, so plan for the worst and take around 5 or 6 gels plus a couple of bars. You will also get carbs from your drinks, but again, the drinks at feed stations will often at best be just hydration products and not energy.
Make sure the gears on your bike are high enough for you to spin up on the hills or when your legs get really tired over the second half of the course.
I've done over 30 sportives and always feel the benefit of being a bit lighter in the saddle, plus bonking out without enough carbs is no fun and for someone that is going to have a hard enough day already, it's worth at least getting that side of things right.
Don't go off too fast. Some sportives feel like the charge of the light brigade and it's easy to get caught up in it. Also don't be afraid to get off and push on a hill. It happens to the best of us and is a good way to stretch out cramping legs.
Finally, get everything ready the night before. Make sure the bike is ready and road worthy and that your kit is sorted, because you will be struggling to function with a usual early start. Take at least one spare inner tube and some tyre levers obviously. If you haven't got a track pump, use an event one and make sure the tyres and pumped up correctly to avoid flats etc.
Good luck.
Usget said:
I didn't even know you could get land that flat! 400m climbing in 160km, and most of that is in the two hills in the middle!
Find a group at roughly your pace and stick with them, the miles will fly past. Keep eating and drinking, don't over-stretch yourself, and you'll be fine.
Is that the total climbing? I do more than that on my daily commute, each way. Find a group at roughly your pace and stick with them, the miles will fly past. Keep eating and drinking, don't over-stretch yourself, and you'll be fine.
They do call it the Flat and Fast ride though...buy yourself a tacx trainer (£189 at decathlon or halfords) and subscribe to zwift.
I'm in a similar position and have done 145 miles over the last ten days without leaving the kitchen.
It allows me to get some saddle time in whilst staying indoors. (I hate riding in the rain)
Also enough challenges / group rides to keep you motivated
I'm in a similar position and have done 145 miles over the last ten days without leaving the kitchen.
It allows me to get some saddle time in whilst staying indoors. (I hate riding in the rain)
Also enough challenges / group rides to keep you motivated
If you have not already built up a base level of fitness (and possibly not someone who.would be motivated to use one), I wouldn't bother with the sort of turbo interval training that some are suggesting.
If you can only do shorter rides, I would suggest finding a route that goes over some hills (or reps of a hill)
If you can only do shorter rides, I would suggest finding a route that goes over some hills (or reps of a hill)
After seeing this thread, you've given me the kick up the arse to tick off a bucket list item myself - 100miler. Closest I've ever been was Feb last year, I did 88 I think. I've not ridden much since (in fact, done 55 miles in TOTAL this year!).
I joined the waiting list for the Fast and Flat 100 and have just got an email to say a space is available. So I'm going to do it.
I've got 7 weeks
- little nervous!
I joined the waiting list for the Fast and Flat 100 and have just got an email to say a space is available. So I'm going to do it.
I've got 7 weeks
- little nervous!Gassing Station | Pedal Powered | Top of Page | What's New | My Stuff