Ride London 100

agree that a 48x16 FG was not the best choice for the Ride London 100, but managed it in 5:20:04 including 4 minute comfort break.

There is no good ratio for doing it fixed, it's just a stupid idea, that's a cracking pace tho. Took me 6 hours on 44x17 (don't know how long my breaks were). Ratio was a bit low on reflection, made getting up Leith easy (apart from getting through the crowds) but was cursing the down-hills. Was probably one of the few that was pleased to see Wimbledon Hill.

Were you the guy on a blue bike with bullhorns and a Carradice? It was the only other fixed I saw and I think that was the gearing he said he was running.

Depends what you are drinking; if only on water then 3-4 per hour recommended but if on carb drinks and eating other food then may not be needed.

Caffeine gel every hour to keep that ergogenic effect ticking along from your pre-ride caffeine loading. You did jack up on a load of caffeine before the ride didn't you? Hmmm?

No, I put the kettle on as I was getting up, then realised that it wouldn't boil before I had to hit the road, so turned it back off again.

My total fuelling for the day was a couple of flapjacks on the line, then three gels over the next four hours along with two bottles of water that had a Nuun tablet in each one.

I then drank everything in the finishing bag, and ate the crisps with both hands.

So you were struggling at the end having depleted your glycogen stores just after half way with your body breaking down muscle for energy.

Go and write "I must have a nutrition strategy for >3 hour rides at pace" a thousand times.

That describes exactly how I was feeling.

Whoops.

Man with no nutrition strategy:

least your feet were aero...

2 bottles of 4+1 HiFive on the way there, and hanging around, 5 Zero 750mm bottles (ably modeled by Dammit above), 4 (out of date) Mule Bars in first three hours, then six gels.

Forgot the jelly babies.

But explains the belly.

Bottom of my right hand jersey pocket was minging at the end of the ride from the empty-but-still-sticky gel packets I shoved in there after eating the contents.

Ditto.

But I am yet to fully master holding the open gel in my right hand whilst stowing the removed top without getting at least 15% of the contents over my hand.. And then being stuck to the hoods for the next 20 minutes..

#willnotlitter-noteventhetopofagel

Double rapha water bottles #outed

HMS- I just bite through the packet and suck the gel out through the hole/s- no need to tear the top off.

Double rapha water bottles #outed

Socks, top and bibs also.

2 bottles of 4+1 HiFive on the way there, and hanging around, 5 Zero 750mm bottles (ably modeled by Dammit above), 4 (out of date) Mule Bars in first three hours, then six gels.

Forgot the jelly babies.

But explains the belly.

From one extreme to the other.

I like hearing of the old blokes who rode 100s on a single bottle.. and then wondered why they couldn't piss for a week.

Nice bike. Good to see a few old ones there amongst the sea of fugly Cube, Focus, Felt, Specialized, Giant, Cervelo etc.

me? thanks, got a few comments on the ride :)
I'm getting used to it now, though have to remind myself that I can't brake from the hoods when I set off on my gazelle in the morning :/

Socks, top and bibs also.

Bibs (Classic)/Shoes/Gloves this end!

Nice bike. Good to see a few old ones there amongst the sea of fugly Cube, Focus, Felt, Specialized, Giant, Cervelo etc.

My girlfriend was riding a fluro orange/yellow/pink Klein. You couldn't miss it, it stands out like dogs balls !!!

From one extreme to the other.

How would you have fuelled this ride Hippy?

You must be pretty familiar with the requirements for a fast 100 miles in terms of food.

Its a closed road not a public area. What you do in your own backyard is your own business. The organisers should be cleaning up the mess after the event.

Its also a false argument.. an opened packet is far messier to carry than a closed one and might fall out when your looking for your next one anyway, maybe causing a danger to those following.

Did I read this correctly? Are you honestly saying it's OK to litter Surrey with empty plastic sachets?

How fecking hard is it to put the empty packets in another pocket, then dispose of them at the end?

I agree the organisers should expect to clear up some accidentals, but otherwise...no. Just no.

How would you have fuelled this ride Hippy? You must be pretty familiar with the requirements for a fast 100 miles in terms of food.

Very familiar (for my requirements).

2 x 1000ml bottles (since I don't want to stop, 800ml if cooler weather), 8% Go, = ~40g CHO per hour

1 Go gel or 1 Go bar (small) per hour, but I'd carry a bit more in case I was struggling. = up to 40g CHO per hour

Breakfast would be normal if I had time or a large Go bar if I did not.

Basically if you swapped those Nuuns for carb drink you'd have been sorted.

HMS- I just bite through the packet and suck the gel out through the hole/s- no need to tear the top off.

Vampire style! I'll try that next time..

Did I read this correctly? Are you honestly saying it's OK to litter Surrey with empty plastic sachets?

How fecking hard is it to put the empty packets in another pocket, then dispose of them at the end?

I don't know but I found it 'impossible'
Why someone hasn't started selling bars in biodegradable wrappers I don't know - Next LFGSS kick starter project?

Im too tight to buy pictures of myself but glad to see the one time I was up the front for the whole race was captured.

Stick the wrappers up your shorts leg or in a jersey pocket, stop making excuses and stop fucking the countryside up.

^ This.

Fold the wrapper, and put it under the legs of your bib shorts solved the problem of a smelly sticky jersey for me, especially when the bibs short stop it from moving about.

Very familiar (for my requirements).

2 x 1000ml bottles (since I don't want to stop, 800ml if cooler weather), 8% Go, = ~40g CHO per hour

1 Go gel or 1 Go bar (small) per hour, but I'd carry a bit more in case I was struggling. = up to 40g CHO per hour

Breakfast would be normal if I had time or a large Go bar if I did not.

Basically if you swapped those Nuuns for carb drink you'd have been sorted.

That makes me feel a bit silly.

AIS website has a fact sheet with the basics.

You have about 2000 calories of glycogen stored and you are burning 800 calories an hour riding your bike so the critical point is around 3 hours when glycogen stores say bye bye.

You have to start fueling before that point to be able to consume the additional 2500-3000 calories needed for 6 hour ride (@ the max of 400 calories/ hour or so you can absorb)

^ This.

Fold the wrapper, and put it under the legs of your bib shorts solved the problem of a smelly sticky jersey for me, especially when the bibs short stop it from moving about.

Sandwich bag in jersey pocket