Tackling a 100 miles can be a daunting task on your first attempt. What most cyclists new to the sport don't realize is that showing up to the event fit and with the proper amount of training miles behind you is only half the battle. Preparing and knowing what to expect on the day of the ride can be just as challenging.
Here are six tips that will help you show up to the start line prepared and free of worry.
It's normal to be nervous the day before a century ride. If it's your first, you can likely times that by two. Not knowing what to expect can lead to a good bit of anxiety. Instead of worrying that you aren't getting a good night's sleep the night before, get plenty of sleep during the entire week leading up to the big event.
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Getting at least eight hours of sleep for three or four consecutive nights will make one restless night not as big of a deal.
A century is a long way to go. Since you likely won't be eating meals during your five-plus hour ride, breakfast is the meal you'll have to rely on to keep you going. Loading up on fats won't do much for your energy stores this late in the game, so stick with oats and grains that will stay with you for the duration of your race.
My favorite pre-race breakfast is oatmeal. Stir with equal parts water and milk, top with blueberries and bananas, and mix in some chia seeds. Finish the breakfast off with two scrambled eggs for protein and you'll be just about set to tackle anything in front of you.
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If you don't feel comfortable with simple maintenance checks, it might be a good idea to take your bike in for a tune up. It's one less thing to worry about. You don't want to be stuck on the side of the road with a mechanical issue during the middle of the race.
The main areas of concern are:
Tires: Check the tires for cuts or small holes that you might not have noticed. If there are signs of wear, buy a new pair for race day.
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Chain: The chain should also be inspected for wear. If you have over 8,000 miles on it, it may be a good idea to get a new one. A broken link could be a race day nightmare if you haven't brought a chain tool and a few extra links.
Bolts: Lastly, make sure your bolts are all tight on all points of weight bearing (stem, handlebars, seat and seat post). This is just to make sure they have started to come loose, which can cause a crash. If your bolts do need to be tightened, be sure to stay within the torque recommendations for each part.
If you're having problems with shifting or the brakes, take the bike to the shop if you aren't sure how to complete these repairs on your own.
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Temperatures and conditions can be quite drastic from morning into the afternoon. When you check the weather, make sure you look at the whole day's forecast by the hour. What was once a sunny morning could turn to an afternoon of rain, and when you're on the bike for six hours, you'll need to be prepared.
Think about what all possibilities are before you pick out your race day clothing.
Having a quality jersey and bib is a must for race day. Although you may be able to get away with old or worn clothing commuting to work or training, on race day it can be a disaster.
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After all the hard work you've put in, you don't want to end up with a hole in your shorts at the wrong time or have to sit on a chamois insert that was worn long ago. If you have a favorite kit, by a new one.
If you buy something new, make sure you wear it a few times before the day of the race. You don't want to get out on the road and find out the pair of shorts that looked nice on the hanger has seams in just the wrong spots, or that the jersey fits you a little too snug on the shoulders.
It might also be a good idea to use chamois cream on your insert. Chaffing is common on long rides, and you don't want to end up with a saddle sore. Cream can help reduce the friction between your shorts and the seat, and is particularly useful during long rides like a century.
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There are four items to consider when packing for race day:
Packing more than this will leave you bogged down and restricted in your movements. When out on a long ride, you don't want to be toting around gear that you aren't going to use. Listed below are the essentials.
Fluids: It is recommended to drink at least one bottle of fluid per hour, but that doesn't mean you have to bring them all with you. Take two bottles and fill up frequently at aid stations. Carrying more than this will weigh you down more than it's worth.
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Food: Check before the race to see if the aid stations will be providing food. If not, pack one piece of food for every hour you plan to be on the bike. Try to bring a mix of fruit and energy bars. Only eating processed food can mess up your stomach during the late hours of a race. A banana or orange can be a lot easier to digest.
Tools: Don't go overboard here. There is no need to bring the whole toolbox. The most critical items are:
Bring anything in addition to those items and you're weighing yourself down.
Clothing: Wear gear that you can remove and stow as the weather changes. If it's brisk in the morning but warm in the afternoon, wear a light vest over your jersey and arm warmers that can be taken off later and stowed in your jersey pockets. It's better to be safe than sorry, so if you think there's a chance for rain, bring the rain jacket. Just remember there is a fine line between being prepared and carrying a suitcase.
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