From: pamela@keps.kodak.com (Pamela Blalock)
Newsgroups: rec.bicycles
Subject: Re: Century tips (candidate for FAQ)
Date: 21 Jul 92 18:40:20 GMT
Article-I.D.: keps.1992Jul21.184020.17956
Organization: Kodak Electronic Printing Systems

This is the second draft of the century tips FAQ. Additions and
comments are welcome and invited. Please email any suggestions. If no
more are received, I will send this to Mike for inclusion in next
months FAQ.

BTW, when is one of the good climbers going to right the TIPS ON HILL
CLIMBING FAQ?

------------------------------

First Century Tips

This article is about doing a FIRST century. This does not cover how
to do a fast century or one in under 5 hours. It is for the person who
has never done one before and posts here asking the following
questions.

Subjects that are covered elsewhere in the FAQ are referred to, but
will be less detailed. No need to talk about types of rain clothing
too much here, since there is a whole section on rain gear in the FAQ
already.

So you've been riding a little or a lot and you've decided to ride
your first ride of 100 miles, your first Century. You have a ton of
questions. How should I get ready? What do I need to do to my bike?
What should I eat? What should I carry?  How fast will I go? How much
will it hurt?

I firmly believe that ANYONE can do a century. It takes a little
determination and with proper preparation can be relatively painless
and quite enjoyable.

Preparing your body for the ride
--------------------------------

You may already be ready to ride 100 miles or you may have a long way
to go. First you should look at your weekly mileage. Do you even know
how much you ride each week. Keeping a log or a riding diary can be
invaluable. I use monthly calendars and write in each days total. I
can then keep a tally for the week and month. There are special
training diaries available if you want to keep track of more info,
like route, speed, temperature, moods, heart rate, etc. Looking back
at logs over the years can also help you to gauge improvements or
changes.

If you are riding less than 100 miles per week, increase that mileage
gradually to at least this level in the weeks prior to the event,
riding at least 30 during the week, and 70 on the weekend. Of course,
if you can do more, then do more!

There are many people who beleive that you can ride far less than this
and still complete the ride.  Riders who can't find time during the
week can do moderate length rides on weekends and still have hopes of
completing a century. I have certainly had my share of times when I
only could ride on weekends and did just fine. But ideally one should
try to get out a couple of times during the week to keep the muscles
loose and in shape. The more you ride before the century, the less
pain you are likely to experience during and after the ride. TIME in
the saddle is an important consideration. Getting used to spending the
day with the bike will help!

It is entirely possible to go out and *ride* a century with next to no
miles in your legs, if you are determined enough. I have a mailbox
full of testemonials to prove it. But you may want to give your bike
away at the end of the ride :)

Try to increase the length of your longest ride toward the century 
mark gradually. Don't increase your longest ride from 25 miles to 
70 in one week. But do try to do at least a 70 mile ride prior to
doing the century. Your pace on the 70 mile ride should be a good
indication of your pace on the century.

Find hills and ride them, especially if you hate hills and don't think
you are very good at them. Even if you are doing a *Flatter than a 
Pancake Century*, riding hills will make you stronger. For tips on 
getter stronger on hills, see the FAQ. (Maybe one of you good climbers
can write this section)

Get your friends involved. It is always more fun to ride with others,
so try to find people to ride with. Make plans to ride with others
and stick to it. It's much harder to NOT go riding if someone is
expecting you. The ride will go faster if you have someone to talk
to AND you can help each other by drafting when it's windy.

If you don't have a friend who is interested, or even if you do, check
out the local recreational clubs. Ask about these at the local bike
shops, or look in the paper. Many clubs have organized rides of
varying lengths, for various abilities, at various paces. Call an
officer or ride leader to try to find a ride that best suits you. You
do not have to join the club to ride with them, but you probably will
want to join eventually.

A club is a valuable resource. You will meet many like-minded people.
It can also serve as a great source of information about routes,
shops, equipment, fit, etc. And if your single, it's a great way to
meet other singles :) You'll also meet veterans of centuries, who are
full of advice (and other things :)


Preparing the bike for the ride
-------------------------------

Is your bike ready for the ride? Should you use a particular bike for
the century?

You don't need to go out and buy a $2000 bike (or even a $500 road
bike) to ride a century.  A century REALLY can be comfortably ridden
on a mountain bike or a hybrid.  Slick narrow tires are available for
26 inch wheels. I wouldn't recommend using 2 inch knobbies on a
century, but I'd ride a mountain bike with 1.25 inch slicks without a
second thought. I would also probably add some sort of bar ends to
increase hand positions if I only had flat bars.

Now to get the bike ready. Make sure the tires are in good shape and
inflated to full pressure. Check the brakes to see that they are
properly lined up and work as expected. (Are the quick releases
closed?)  Make sure your shifting is working smoothly. Adjust indexing
if necessary. See FAQ for more details on these adjustments.

Is every bolt tight? Check the water bottle cages, rack, fenders,
handlebars, pedals, etc. While doing this make notes about what 
tools, especially sizes, you need to work on the bike.

Check the bottom bracket, headset and wheels. Grab the pedals and try
to move them side to side. If you detect motion, your bottom bracket
might be loose. Holding the front brake on, try to move the
handlebars.  If you feel motion, your headset may be loose. Spin the
wheel and watch the rim relative to a brake pad, does it stay the same
distance from the rim? If not, your wheels are out of true.

Check your spare tube. Will it hold air. Some tubes, fresh out of the
box may be defective. Check the tube of glue in your patch kit. If 
it has been opened, it may be all dried up. It's no fun to be on the
side of the road with a flat, a tube that won't hold air and a patch
kit with no glue.

Clean out your water bottles. Rinse the bottles out thoroughly with
bleach, and then rinse the bleach out. Standing water, and energy
drinks can cause icky things to grow in your bottles over time.
Keeping them clean may save you serious stomach ailments on a ride.  I
also find that adding just a little lemon juice makes warm water go
down easier. A clean wet sock on the water bottle will help keep the
water inside cooler for longer.

If you aren't used to working on your own bike, it's probably a good
idea to take your bike into a shop for an overhaul/checkup. Tell them
you are planning to do a century, and want the bike ready for the
ride.  Have this done at least a week before the big ride, so you will
have time to get botched repairs corrected. Shops can and do make
mistakes.

It is not a good idea to make major modifications to the bike the
day before the ride. This is not the time to try look pedals and
change your seat height drastically. If you are planning to make 
changes, do this well in advance of the event, so that you have 
plenty of time to get used to them. (Do as I say, not as I do:)

Learn to make minor repairs. Everyone should know how to fix a flat.
If you don't, ask someone to show you. Someone at the shop should
be willing, when things aren't too busy. Ask them to also show you
how to adjust the derailleurs for sloppy indexed shifting and how
to prevent overshifting out of cogs.

Food on the ride
----------------

You will need to eat A LOT on the ride.

If you are doing an organized ride, they may have rest/food stops with
food and water. Check ahead to find out what kind of food they will
have and how frequent the stops are. Food offered might be fruit,
especially bananas and apples, cookies, peanut butter and jelly
sandwiches, peanut butter crackers, fig bars, and bagels. Some rides
will have sports drinks like Gatorade or Exceed. You may have to
depend on stores or carry a lot of your own. The above list is a good
list of things to put in your jersey pockets or in a handlebar bag if
the ride is not supported. (Jerseys (with pockets along the back) are 
great for carrying food.) High sugared candies may give you a temporary
boost, but they will also let you down soon after. See the FAQ on 
nutrition for more details.

Eat before you are hungry and drink before you are thirsty. Carry at 
least two water bottles, and refill them regularly. Getting dehydrated
is one of the most common problems on long rides.

And just let me repeat this for emphasis.  Eat Before You Are Hungry
And Drink Before You Are Thirsty!


Equipment on the ride
---------------------

What should you carry? 

Rain Jacket or additional clothing depending on the weather and where
the ride is going. If you are climbing a mountain pass, you may need
warmer clothing for the top. Check the weather forecast to determine
if you will also need tights, glove liners, etc. I usually use tights
if the temperature is below 60F, and I carry them if rain is
predicted. In New England, rain can cause the temps to drop
dramatically, and there have been many times that having tights with
me has saved me.

Tools - all the regular stuff, like tubes, tire levers, patch kit,
tire boots*, a foldable tire, chain break tool, spoke wrench,
screwdrivers (phillips and slotted - if your bike uses them), hex
wrenches and adjustable or box wrenches in the sizes necessary for
your bike. As mentioned above, learn how to do minor roadside repairs.

A foldable tire is not an absolute necessity, especially if you are 
carrying boots, but it may save time and frustration in event of a
bad cut to the tire or sidewall.

Others tell me that a chainbreak tool isn't necessary. Maybe it's my
tandem background. If you need a chainbreak tool, look for a tandem.
They will have one!

*A tire boot is a 2-3 inch section of old tire with the bead cut off.
If you cut your tire all the way through or cut the sidewall, insert
this between the tube and the tire. This will prevent the tube from
pushing out through the hole and causing more flats. A boot is not
noticeable when riding. Really! (PowerBar wrappers and $20 bills make
good boots too. If you use a $20, you will have the money to buy a new
tire when you get to the bike shop!)

Map or Cue Sheet and a plastic bag to carry it. If the route is
arrowed, you may never have to look at a map or cue sheet. A map is
handy if you get off course for finding your way back on the route.  A
plastic bag or map case will keep it dry and readable. Sweat and rain
can make a cue sheet difficult to follow. A handlebar bag will provide
a handy place to keep and read a cue. (For tandems, the captains back
works very well!) 

Carry sweatproof sunscreen to be applied during the ride too.  Even
the sweatproof stuff comes off during a century. 

Padded cycling gloves have been suggested if you don't normally use
them.

Money and Credit Card for food and/or emergencies along the way.

Emergency Contact Info and insurance card.

THE ride
--------

If it's an organized ride, you may be lucky enough to find a small group
to try to ride with. Try to find other people who are riding your pace.
You should have determined a comfortable pace on your previous long rides.
It's very tempting to start out hard, with a rush of adrenaline and all 
the other riders around, but try to ride at a steady pace that you can
maintain for the whole event. The ride will seem to go by faster with
company. When I meet new riders, I ask lots of questions and try to get 
them to talk and establish a group. You can also help each other out 
along the way, in case of mechanical problems or physical ones. You can
remind each other to eat and drink and encourage each other along the way.

One person suggesting finding an unsuspecting tandem to draft, which is
a very good idea, but I can tell you they aren't unsuspecting!

Try to take short breaks. Several shorts breaks will work better than
a few long ones. It's harder to start up after a long break. Try to 
remember to stretch during these breaks, and while on the bike. 

After the ride
--------------

Drink plenty of fluids. Get into warm dry clothes. And celebrate with 
an ice cream sundae or some other high-carb high-fat treat!

You may also want to reward yourself with a massage. Some organized
rides will have massage therapists working for a small fee or for free
at the end of the ride. If you live in a large town, there may be a
massage school, where for a small fee, a student will practice on you.
(I found my current massage therapist this way :)

Then start planning your next one, because you will be hooked!


Choosing a ride
---------------

There are quite a few organized centuries out there. I receive a
packet for a charity ride almost weekly now, and could never hope to
raise enough money to ride in all of them. Many recreational clubs
schedule two big centuries a year, one in the spring and one in the
fall. These rides, typically will be arrowed, sagged, and will provide
some souvenir like a T-shirt or a patch. Many people look for a
flatter ride for their first century, and I certainly wouldn't
recommend a mountainous one for a riders FIRST.

To find out about these rides, look for brochures in local bike shops,
listings in local newspapers or sports papers, listings in national
magazines like Bicycling and VeloNews, or through local clubs and of
course announcements on computer networks! 


Thanks to 

PILTCH@ARIEL.LERC.NASA.GOV (Nancy Piltch)
bushnell@trinity.rdd.lmsc.lockheed.com (Bill Bushnell)
frankw@lenti.med.umn.edu (Frank Williams)
christie@server2.dfci.harvard.edu (Linda Christie)
ryan@nas.nasa.gov (Steve Ryan)
bkatz@mtsol.att.com (Bryan Katz)
praetzel@marconi.waterloo.edu (Eric Praetzel)



(Bicycling Magazine has a Century Challenge every year in September.
The current issue (August) lists various centuries throughout the
country.  They also publish a brochure that they send out through the
clubs running the centuries. Then riders are handed the pamplet full
of advice about how to prepare for the century on the morning of the
ride :( OK, so it's not supposed to work that way, but it always seems
to.)  For a 10-week century training schedule, send an SASE to Bicycling,
Century Training Schedule, 33 E. Minor St, Emmaus. PA, 18098.)


-- 
Pamela Blalock                                     pamela@keps.kodak.com
Kodak Electronic Printing Systems, Inc             7 down, 5 to go!
164 Lexington Road, Billerica, MA 01821-3984       
Newsgroups: rec.bicycles