Cycling 100 Miles: How to Smash Long Distances Without Fail!
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- čas přidán 4. 06. 2024
- Riding 100 miles or any long distance event on a bicycle is a huge achievement and achievable for most people, but it's certainly not easy, but with the right approach and armed with my tips it's can be a little less daunting. I took part in the Fred Whitton Challenge at the weekend, probably the hardest and certainly the hilliest sportive in the UK. It delivers over 3,500m of climbing in 180km (112 miles) with some of the most brutal climbs imaginable
Content
00:00 Intro
2:28 Pacing
7:54 Spin to Survive
8:34 Eating for long rides
11:04 Food choices
13:09 Bike and gearing options
17:15 Essentials to carry
19:20 The Mental challenge
21:26 Summary
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Amazing. I have no plan to ride 100 miles. Just did 37 miles and 2700 feet of climbing yesterday, and I am feeling it today.
Tip for carrying and using gels. Buy a bottle of water (330ml/500ml) with a sports cap, empty the water and decant your gels into the bottle. Carry the bottle in your jersey pocket, so much easier to access and drink from than gel packages, no sticky wrappers to deal with, and recycle the bottle when empty.
im thinking hip flask... :)
Some brands also sell Big Gel Bottle so you can load it into a 4-8oz flask like you're saying
Damn that climbs at 95 miles in , there’s some sadist planning that sportife 😂
Bonkers isn't it. It would be a lovely ride if it finished at the bottom of the climb !!
@@davidarthur no, that 90-100 mile section is the fun part 😅
Something learned from. Ultra running and applies to sportives, minimum time at food stops, very easy to enjoy relax, find legs can seize up later and all the stops can add a significant amount of time over the event. Mental toughness, eating and drinking are the key and can outweigh a level of fitness
Great tips. I am doing my first 70 miler this weekend since spinal surgery a few years ago AND then breaking my hand a year ago this week on the bike practicing for the same event that was 7 days later. Looking forward to it!! . Weird as I have three groups of mates doing it so I hope to flit between whichever one matches my speed! My biggest problem is lack of food whilst riding. Although I take gels I somehow forget to eat them!!
All your tips are spot on. I’m 60 years old and a few years ago I could only dream of riding 100 miles because I knew nothing about fueling, hydration, pacing, and mental attitude. Yesterday I rode 101 miles and climbed over 10,000 feet on mixed terrain, asphalt to muddy singletrack, and did it on a singlespeed gravel bike. It was an awesome ride and I could have easily kept going. With each long ride I do I learn more about what my body needs to keep going. I’m looking forward to see how far I can eventually go.
Well I am 5 years on from you, and I have, for some unknown reason, signed up for a lejog. I am decidedly NOT looking forward to Cornwall and Devon, but very much the rest of it. It is safe to say that even with a lot of training so far, my mental attitude is not good!
I was 60 in Feb, completed the NC500 last week in 5 1/2 days, 36,000 ft of assent. Bloody tough but what an experience
Started training in December - followed a Grand fondo training package on Mywoosh which really helped along with some long outdoor ridges
Key is pacing your self & correct gears
Good on ya for the bike ride. Well worth watching video if your thinking of doing a 100 mile ride 👍👍🚴♂️🍺
I've done my 2nd century 105miles/170km last Sunday - on my Topstone 2 alloy 35mm tyres schwalbe g-one rs (10kg bike), only 1,294m elevation gain - 90km of headwind 15/20kph. Very few short stretches off road, mosty rough asphalt, paved roads,and cycleways South Cambs/Suffolk. I actually found it quite easy, I wasn't racing - I'm a solo rider. I'm planning on doing it again soon. I may try change/swap to lighter wheels, and tyres to 28mm or 30mm. Then I can do 200km rides - physically and mentally - I know I can easily do it - it's just a matter of having the right (costly) gear/equipment. I'm very new into cycling and 53 years of age next September - love all cycling related stuff now - can't hv enough of it - I've cycled just over 7000km this year 2024. Unstoppable 💪😄 - I'm not joking either - it's all on my Strava and Komoot. This despite not having the best of bikes, nor wheels, nor saddle, etc - only a GRX 400 10speed groupset, mechanical, obviously. If only I could get a better machine, an endurance bike, with off-road capability - eletronic groupset, I'd ride the whole of Britain. You bet.😉🚴♂️
Thanks Dave. You are a fountain of knowledge and have the ability to explain things in simple to understand terms.
I appreciate that!
Awesome route. I added a larger cassette for the hills this weekend. I forgot that a slightly longer chain was also needed. Thankfully express delivery came through in time.
Fred was brutal....for 90 miles I felt great, paced myself to HR and power....10000ft of climbing still felt alright....and then Hardknott arrived - the doors completely fell off. The first and last time i ride that horror show....
I was in the same boat with you mate. Ill be back next year to get rid of this bee in the bonnet
I must be a glutton for punishmewnt as I've now rode it 7 or 8 times since I started this road riding lark in July 2022. It's a punchy one alright. This is the guy who used to say "wtf is wrong with these road bike riders that like climbing? It's the worst part of riding a bike". Last time I did Hardknott and Wrynose from both directions, must be off my head. Having done a good few times and with no dabs, I still ask myself "Am I going to make it up there this time?" It's still intimidating.
I did the fred on Saturday solo. Prefer that so I don’t get caught up in mini races and over reaching. Had a fantastic day at my own pace. Also, the idea of weaving in and out of walkers up hard knot sounds like hell especially if they block the road like that guy in the orange top on your video. Well done on your quick time. Took me 8 hrs 5 moving plus stopping time in shops etc.
I'm planning to do that myself in a couple of weeks. Didn't get a spot on the Fred this year after riding my first one last year after 10 months riding road bikes. Long day but completed with no walking, which was the goal. Now aiming to get round quicker than that. After 6 months or so off the bike, I managed to train for the Lakeland Loop in less than 6 weeks this year and managed it 30 mins quicker than last year, so will be aiming for similar on the Not Fred Whitton. I can do it for free whenever I like. Been over Hardknott and Wrynose 7 or 8 times now. Also done it both ways which is punchy 30 miles, riding 10 miles in from Gosforth and back.
Excellent video. Will be taking some of these tips for the Vic Peaks Challenge in March!
Congratulations David on completing the challenge & let your body fully recover (with a nice gentle recovering ride 😊).
good info - about to tackle my first century
Good luck
Looks like David can descend!
Great video as I have 2 grand fondos coming up this weekend and the next...
great tips! lets sum it up: "embrace the pain! pure pain, tons of it!"
Good video. You did it so we didn't have to!
Cheers David, excellent vid, great tips with context.
Suncream doesn’t help the actual riding but will protect you from a long day in the sun.
I seen you on Saturday at the event village. Couldn't out my finger on it where I knew you from as I was nervous as hell about the Fred the day after. I t was a truly amazing day. I suffered big time once I got to hard Knott and couldn't get my legs to push my 115kg frame over that bigger of a hill and ended up pushing over it. Next year ill be back lighter and stronger
Great value passed on, thanks
Great video…I vote for your ‘buddies’ to take you out to the pub and after a few pints 🍺, get you to sign up again! It would give you a chance to try beetroot-loading 😉
Well done.Looks brutal.
Cheers
Good effort David. I feel annoyed as I had plenty of power at the end but suffered bad cramp half way through which kept coming back every time I put some real power down - I never did anything more than 70 miles training for this and everything was done in the cold weather so I didn’t realise how much I would need salt. Desperate to do it again next year with the right amount of electrolytes. Has really fired me up for training this year though I was really surprised how much I still had in my legs at the end.
I did my first Sportive this year (Etape) Loch Ness. I’m a pure amateur but I did notice being on a gravel bike was a lot safer as the roads were damp and pot holes. Therefore I felt more comfortable on decents and overtook those that passed me on the flats. I did muck up my fuel with 10 miles to go but luckily I had Kendal mint cake to bail me out 😂
Well done David. Top 200.
Loads of good tips👍. Tbh with the right prep and planning anyone can do 100+ rides. My longest ever was from Guillestre to Bedoin, about 125 on a touring holiday. The more exhilarating your scenery and experience the easier it feels.
Well I did 45 miles yesterday, not a huge elevation, a few hundred feet maybe, BUT I only got on a bike for the first time in 15 years about a week ago. Also did it on a Sirrus X 4.0 with 38 mm tires. Going to see how I go with this bike (it's a great bike btw) before I decide if I keep it, upgrade to a dedicated gravel or a dedicated road bike (think I may just keep it and invest in some carbon upgrades and a spare set of wheels with road tires).
Good job Arthur...I seen you at the sea otter classic..
I was there too. The heat got me a bit and struggled to manage hydration as I did all my training in the recent much cooler weather. Still a great day.
I get amazed at how many people push up the hills and then back off loads elsewhere. I was constantly being passed by people sweating and heavy breathing on the climbs then I'd roll past them on the flat or down hills.
I know what you mean, I really try and maintain a keen pace on the descents and flat roads because you can really make a big difference on these sections for minimal extra effort
Thanks David, another great video and well done. 👍 I'd also have liked to have heard about clothing choices; I was in two minds about the regulatory waterproof but thought I'd better take it, high summer or not.
Great vid
Completed my first 100 last week. But at a very chilled pace with a couple of guys on 90s mtbs. Took the canal paths and made a day of it. Muscles were fine. But my ass… tattered! 🤣
You seem to do pretty well in this ride, going up the hill where you were the only one riding while others were walking their bikes up the hill. Well done. 35% grade? My goodness, I'll see if my car could go up that slope.
Just bought a Giant Defy Advanced 1. OMG it is a joy to ride!
"Yes, we are all different." "I'm not" Kudos on the Fred Whitten!
The Wicklow 200 here in Ireland is highly recommended!
3000 meters of ascent.
I do like paper maps. Great excuse to stop and check where you're at !
Im planning to do my first 100 next month at the Newark Sportif. I'm up to 75 so far and planning an 85 in a week's time...hopefully that will be enough to test my pacing and energy intake strategy. I know what pace I can ride all day on and I know what gels, rice bars etc I need to take on each hour. Ive also tested which kit I need to wear depending on the weather. Going to be tough as you say!
The "Featherstone road club" annual midnight run ,we elected to do
lake windermere once, back in the early 70`s on steel frames /wheels/
cranks.. out of the few that set off ,only two of us completed it, if
Peter Forth (the other club member) is still breathing ,hya peter!
we did over 200 miles that day,... and went for a row on the lake ,
we had no food or water or money for the last 70 miles home.😇
Great advice. The FW was a great day i felt good at the finish . Again when i got to hardknot i had 11-34 cassette on a compact chainring but i still cant spin a high cadence .
What tyres and wheels did you use? Tyres looked to be tan walled? Good video by the way 🚴👍🏻
I’m planning on doing my first 100
very soon, I’m lucky where I live as there is an out and back with only a 1000ft of elevation along the coast roads, the other side of the coin is there is always a wind effect along the coast. Thanks for the tips and advice. I’ve signed up for a 100 in September which has over 4000 ft of climbing which will be a much different challenge but psychologically I want to know I can do a ton before hand.
Thanks David for the information as I never get the eating and drinking correct even if I take it with me, all the other points have been taken on board and will be applied 😊😊😊
I’ve just finished Ride London and although climbing wise it was easy, I want to ride longer distances. I have signed up for harder routes with a lot more climbing. I know people who finished the same route as me and didn’t want to see their bikes for days. I was out on mine the following day, albeit a short truncated ride. I even cycled to work yesterday and I have a holiday coming up so I can recover and recharge the batteries.
Good advice , thankyou! I think the Panceltic ultra , which I'm doing in July goes up Hardnot. I've tested my gears in some very steep climbs in Wales, but 35%🥵🥵🥵🥵🤮🤮🤮.I think the only bike I could get up that is my MTB.
But I'm using my gravel bike with 32 width tyres which is fast on the road. I can imagine if you have to climb off, it's so steep you can;t get back on!
Carry a tube of chamois cream in your bag just in case. And some sun cream in a tube, along with extra drink mix.
Did my first Fred last year after 10 months riding. Entered for this year but didn't get a spot so going to do it on my tod in a couple of weeks...for free!
Hey Dave, I noticed the wheel and tire combo you used for the race was different from the ones you showed in the Giant spec. Mind sharing what you went with? Thanks!
In order of priority: 1 - Nutrition/Fluids 2 - Pacing 3 - Training - Dont bother racing if you werent able to at least ride half the distance/time in the saddle in the week preceding your taper.
Chapeau, awesome result... Glad to see the road surface on Hardknott is as brutal as ever!
Goals! Looking into a 100miler next year...70 at the end of July. Which TPU tube do you use/recommend with you Defy (I have the same bike)?
There’s 100 mile rides and there’s the Fred. I don’t think it’s a fair comparison due to one of the hardest climbs possible being gifted at mile 95 on the Fred, not to mention all the previous climbs. You should be proud to have finished that beast on your bike
It was a great ride. I was running sweet after 93 mile and 8000ft in. Got to hardknott and it wiped me, managed to stay on the bike through to the top. Wrynose and Blea tarn after hardknott is just a complete kick in the testicles 🤣. It’s a mentally tough ride, managed to get over the line in 7hr 25min.
Nice ride. Wrynose is always tougher than I remember but mentally I'm in a better place with Hardknott behind me - and the descent of Wrynose is a hoot
@@davidarthur that headwind didn’t help neither up to Wrynose 😂.
Did you stop at fueling stops or just roll through? I’ve noticed that if I take a pause at rest stops I can eat anything, but on fast rides with no stops the only way to keep topped up is with gels. Any “beyond gel” riders out there to tell us what works better? I have high hopes for something with no sticky plastic waste to put back into my pocket.
Did my first 100 in 1977 when I was 11, 5 speed Huret gears
100 miles flat and 100 miles super hilly are a million miles apart. ! The hilly ones are more about general climbing ability . If you suffer getting over a railway bridge hump. The Fred Whitton is certainly not for you :).
One thing you didn’t mention is saddle soreness. Any tips on alleviating that?
Did you change tyres on the bike you had been riding?
Only difference for me is I'll be running tubes. Tried tubeless and had so many punctures that didn't seal I've gone back.
I’m about to do the London Essex 100 with about 3 weeks training 😂🤣
Defy Advanced 1 is a great bike; only issue with the stock configuration are the wheels; David, I believe your wheels on the race are not the same as the stock on the bike?
Yup that's right as part of my testing I've been experimenting with different wheels to see what difference it makes. Will be talking about that in the review
@@davidarthur thank you David - the community you have built, and the quality of your reviews, and the balanced nuanced approach to them is absolutely fantastic, I mean that as a cyclist, but also a physician scientist with a focus on longevity and health, I really find your reviews, super in-depth, of broad audience, relevance, absolutely well presented, and super professional with appropriate disclosures at all times - keep up the excellent work and your awesome work on the channel will continue to enlighten everyone around the globe for cycling and fitness
Well done on the ride David, great time! I was 8 hours 23 mins 🙏
Got carried away at Ride 100 Essex & fuelled badly. Legs folded in the last 10k & I crawled in with horrific cramp. Not a fun day.
How would it turn out if you rode this stage with a 1x12 Gravelbike?
I did a100mjle yesterday I had lost of people pass me 3 times so I gess thay wer going to quit from the start at the end I saw a chap at the start he pars me 3 times but I got to the end before me and he was harf my age lol
Are there any organised 100 mile rides that are not races that you are aware of ? I prefer gravel .
Check out Glorious Gravel they have lots of events across the year.
... let's drive in ...
Peanut butter and grape jelly sandwiches.
I am 67 years old how do I train my self to do 100 miles
It’s easier than running 100 miles. 😂
How can you drink all that amount of liquid and not have to stop to urinate?
I did 100 miles one day last summer, back and forth to some friends cottage. I spent four hours at their cottage, and that rest and eating was important. It also helped that there were no hills. But the ride was exhausting. I went at my maximum pace for long distance (24,5 km/h average on a light 10 year old carbon racebike). When I arrived I showered and sat down in a sofa. Problem started. I had to go to the toilette, but cramps struck my legs and there were no way I could stand up ¨. Eventually I made it after 30 minutes. I was rolling out of the sofa and somehow managed to get to the bathroom.
My error was going further than I was trained for, and going faster.
Next time i go far I will slow down and avoid pulse above 80% of maximum, and I will stop at several cafés for good rest and food. I will also reduce the distance. 100 km is nicer than 100 miles to me. And I will sell my racebike, the gravelbike with light gearing is my ashaltbike now.
Those people who are walking. They need to walk in a line and at the side. They are obstructing the one who's can they can ruin the momentum
Black sidewalls in the promo shot, tan sidewalls in the actual video...
And…
@@johnbrookshull And it makes his commentary on the tyres from the promo shot very suspect, no? How does he know how they perform if he rode on a different tyre?
At 19:58, who’s the arse with one black and one tan!?! 😁
An e-bike might help.......