racing long races

[kieran]

Hi guys, I have, in a moment of madness signed up for the SERRL race this weekend which is down as 100km (62 miles). I have never done a race near this long so I have a few questions.

How do you fuel for it? two 75cl bottles of energy drink, energy gel etc?
What do you do if nature calls?

Any more advice would be welcome.

[Ivor]

Nice one.. I really must get some long rides done soon.....

It's all different for each person but for a 60 mile sportive I find that I need two drinks bottles I usually have one energy and one water I find I can alternate when I need refreshment. Two energy bars in the pockets (usually just eat one).
I have a good solid porridge breakfast first thing and a couple of drinks of tea.
Nature calling has never been a problem for me during I don't think the water gets as far as my bladder!

[Tony]

Firstly, everyone is different. However, in a longer race and if the weather remains hot then hydration requirements are clearly significant. Also, the tougher the circuit the more you sweat and more drink you need.

For 60miles on a fairly warm day, two large bottles should be sufficient (just!). Over 60 miles is about the point where the assistance of a bottle helper becomes beneficial. Also make sure your bottles are not at risk of falling out of your cages.

I always found that I needed my fluids weak in a race - too concentrated and my stomach would really struggle due to the intensity of the racing effort. I used to purposely have one bottle a bit weaker than the other. A bit of food too - whatever takes your fancy. I used to take a couple of Nutrigrain bars and take one of them with liquid around mid-race and the other if I fancied it later. It's a case of experimenting and finding whatever works for you.

Normally, even if you are busting for a pee at the outset, once you get going the urge disappears. In some of the longer races, some rides do pee in the bunch - but it is not really to be encouraged.

[Stu Merckx Man]

kieran- food wise, stuf yourself full of pasta the night before, so that you are uncomfortably full, then have a fat bowl of oats for breakfast, 4 pieces of brown toast, and a a sandwhich. then moments before the race have a small chocolate bar. take a couple of bars with you. thats usually enough carbs for about 2.5-3 hours i find. if i dont eat like that before i big race, i just bonk. the more you can eat the better!

[Snoop Doug]

[quote="kieran"]What do you do if nature calls?

[kieran]

[quote="Stu Merckx Man"]kieran- food wise, stuf yourself full of pasta the night before, so that you are uncomfortably full, then have a fat bowl of oats for breakfast, 4 pieces of brown toast, and a a sandwhich. then moments before the race have a small chocolate bar. take a couple of bars with you. thats usually enough carbs for about 2.5-3 hours i find. if i dont eat like that before i big race, i just bonk. the more you can eat the better!

[Stu Merckx Man]

[quote]Eating this much do you not find it impossible getting up any of the hills? or do you "dispose" of it just prior to the race?

[Marek]

Blimey Stu do you really eat that much before a race. Well, I tend to have a big dinner the night before and drink a fair amount of water the night before. In the morning I have either a large bowl of cornflakes or some porridge and maybe a couple of slices of toast with peanut butter.

Before the race I tend to drink one small bottle of energy drink, whatever variety you prefer and have a banana. Then I take two bottles of drink with me on the ride, large bottles and I take 2 gels. I will not wait to feel like I need to have a gel, I will have a gel at about 1/3 of the way through the race. I will then have the next gel with a couple of laps left to go or a fifth or so of the race still to go. I don't tend to eat bars or anything like that as I have found that they are hard to eat whilst riding hard.

Should be a fun one this weekend.

Cheers

Marek.....

[-Adam-]

I would take Mareks advice Kieran, Stu always cramps up in long races due to his somewhat 'unique' approach to nutrition!

I tend to do similar to Marek. Although don't really drink energy drinks before the race itself, only during. I find two average bottles enough for 100km racing, though if its hot probably more... And yes, gels all the way. In the 110km of the Les Ingman Memorial RR the other week I got through 4 in 2 hr 47min. Never came close to bonking (or cramping up for that matter!).

[kieran]

thanks guys, I was afraid if I had to do a 'stu' I would have to get up at 3am to just eat my breakfast. So I will have to get a few more energy gels then. I also think I'll do as Tony suggested and make my drinks a bit weaker than normal as I have found this helps on long rides in warm weather.

[Sylv]

If it's nearly as warm on Sunday as it's forecast to be tomorrow and the race really is 100km (as opposed to 20km shorter than advertised as it often seems to be the case ...) I'm gonna be in trouble with just two 750ml bottles. I might have to stick an extra one in my jersey.

[Sylv]

[quote="Marek"]Blimey Stu do you really eat that much before a race.

[Paul H]

My pre race routine is similar to Stu (as this is what I told him I did).

Stu's problem is that he trains too hard the day before a race.

[mrP(Boonen)VT]

60 miles......what do need a bottle for? - save weight and go without.

Always works for me.

ACC Nutritionalist Adviser

[-Adam-]

Might be why you don't seem to last the distance, Paul