sac02

I rode my first solo century a few days ago and wanted to ask you guys a question. For most of the rest of the day after my ride, I felt alltogether weak (weaker than expected) and just a little "off" - as in just a bit of lightheadedness and stomach rumblings (not really enough to classify as nausea though).

Pertinent information about the ride and my fuel:

Ride: 100 miles, pretty flat, total time 6 hours 5 minutes including all stops but one (30 minutes at mile 10 to let fog clear)

Food: 3.5 Cliff bars, 7 gels (mix of Cliff and Powerbar gels)

Hydration: 3 bottles of water, 3 bottles of Cytomax

I started to get pretty tired around mile 80 - not a bonk - but I kind of expected that. I've done about a half-dozen supported group centuries without this all-day fatiqued feeling.

I'm guessing it's something that I wasn't eating that I should have been.

Comments or opinions?

Mac

entukay

i get the lightheaded "off" feeling as well, it usually lasts the rest of the day and a bit into the next

voltman

What did you eat after?

botto 

how many lbs did you gain that day? looks like you ate enough for 250 miles.

biker128pedal

Maybe dehydrated. Summer heat=more fluid.

John Wilke

How do you think you should feel after riding 6+ hours?

sac02

Three scoops endurox recovery drink, small ham sandwich and glass of milk.

That's less than 2000 calories for a 6 hour effort, do you really think that's too much?

Well, I've done rides that length before as a group effort (faster pace) and not felt this wiped out. I was not expecting to be energy-less and nearly-nauseous that's for sure.

Mac

TheKillerPenguin

It happens. After my first century my body was so tired that I couldn't fall asleep. For realz.

You're fine, home skillet.

ChrisAN82

I'm new to road biking. Just did a 45 mile ride two days ago, which is my longest. However, I get that feeling when I run for 15-20+ miles. I think it's just the way endurance activities go. Drains ya.

ChiefCatchacold

Sounds fairly normal...

I've only done 60 miles solo, but it does sound like you ate a lot. Gel pack per hour works for me. (with breakfast about an hour before I start.)

biffstephens

My first Hotter than Hell century I was dead afterwards.....I went back to the hotel and went to sleep lol...everybody else went to party.....the next year was sort of the same although I did go out for a few beers....

I just finished a century today and feel fine...going to grab something to eat and watch some bike racing....the more you do it the better you get at it....

botto 

considering that it was "100 miles, pretty flat, total time 6 hours 5 minutes": yes.

slvoid

You gotta keep your asinine comments to yourself. Cause pretty flat to him might be 15000ft of elevation gain.

That said, Sac02,

You might've been dehydrated. I know I've made 70+ milers on one bottle of water and one of accelerade alone, when the temperature's in the 60's and 70's. In the mid 90's today, 30 miles into it, with only half a bottle of water, I was wiped out.

botto 

listen to your own advice.

slvoid

History would show I've never been good at doing that.

celticfrost

Perhaps during your other centuries you didn't have to work as hard due to drafting, but since it was your 1st SOLO century you may have had to expend more energy.

Also, how hot & humid was it? I took a hilly 35 mile ride yesterday in swampass Austin, drank 2 bottles of Cytomax during and managed to lose 5 or 6 pounds of water weight. The heat can drain the energy, liquid and crap out of a person in a hurry.

Plus if you're already feeling poopy before the ride, then you're going to feel even worse after. 9 times out of 10 I can pretty much guess how great or painful of a ride I'm going to have after about about 20 mins into it.

chipcom 

What did you eat BEFORE? How well did you hydrate BEFORE? Start with a full tank, don't run it empty (or over-fill it) during the ride, then top it off soon after you finish.

celticfrost

^^ yeah, yeah^^

What Poopcom said.

Big meal and lots of hydration the night before and then pre-ride oatmeal, w/ honey and bananas followed by a bottle of H2O the day of is the ticket.

ericgu

Well, 350 cal/hour is about all you can use (some people can only use 250 cal/hour). That puts a good target at 1500 to perhaps 2000 calories maximum. It sounds to me like you went above that by a bit, but that's probably not a major factor.

But the thing that seems most likely to cause issues is the 7 gels. Some people don't do well on gels (I don't), and clif bars have enough fat to be slightly hard to digest. So, you had a ton of simple sugar and a fair bit of fat, and that seems enough to cause some stomach upset and make you feel off. I find that if I mix in some complex carbs (I like whole-wheat bagels) along with the sugars in my drink, I do well. And, as I said, gels don't work for me.

Oh, one more thought - it's critical with gels that you get enough water so that your body can absorb the sugar.

Or, perhaps you were just a bit off. That happens sometime.

entukay

you did consume a ton of carbs and the body can only process 60 grams of carbs/hr MAX, so that might have something to do with it also.

trackstar10

you didn't drink enough water.