Pre-Ride Tips
Before the Ride
1. Taper: Dramatically cut back your distance and intensity the week or two before the ride. However, you should still get out and ride.
2. Food: Increase your carbs a couple of days before the ride. Carb loading is not just for the night before the ride.
3. Hydration: Start drinking extra fluids a couple of days before the ride. Drink a glass of Gatorade before going to bed the night before the ride and with breakfast.
4. Breakfast: Eat a light breakfast with a mix of carbs and protein on ride day. For example, a wheat English muffin with peanut butter and a banana.
5. Bike: Lube your chain and pump up your tires the day before the ride. Consider getting the components adjusted or getting a tune-up a week before the ride. If training rides have caused pain, consider getting your bike fitted.
6. Don’t Change: Use training rides to figure out what works for you in terms of equipment (e.g., saddle, shorts, gloves, socks) and fuel (e.g., breakfast, power bars, gels, Gatorade, water). Don’t try anything new on ride day.
Packing for the Ride
1. Shorts: Consider buying “century” shorts with gel padding or a thicker chamois. Wearing a good pair of shorts is the most important thing you can do for comfort.
2. Gloves: Consider buying a pair of “century” gloves with thicker or gel padding. In addition to increasing safety, they can minimize pain in the wrists and neck.
3. Socks: Buy a few pair of Dri-Fit/Coolmax socks. They are more comfortable than cotton and will last longer. Pack a pair of socks in a Ziploc baggie in your saddle bag. If it rains, the only things that won’t dry out are your socks.
4. Helmet: You can’t ride without one.
5. Sunglasses: Even if it’s cloudy, you’ll want glasses to protect your eyes
6. Rain Jacket: Don't bother with a rain jacket if it's not cold. Your jersey will dry out when it stops raining and the jacket is just one more thing to carry.
7. Hydration: Make sure you have 2 water bottles. 1 for Gatorade and 1 for water. The rest stops are frequent enough that you don’t need a camelback.
8. Food: While they do have power bars and gels at the rest stops, you may want to pack some of your own in case they run out of your favorite. Use your training rides to figure out what food (and hydration) works best for you.
9. Recovery Drink: After long rides, use a recovery drink, such as Endurox, to help your muscles recover and grow stronger.
10. Spare Tube: Our team of 15 had 4 flat tires last year. While that’s an above-average rate of flat tires, you’ll want to pack a tube, tire levers, and a pump. Take an extra tube in your overnight bag, in case you have to use your first tube on Saturday.
11. Body Glide: Use Body Glide or Chamois Butter to reduce friction on sensitive areas of your body. This will help with chafing.
During the Ride
1. Hydration: Drink, drink, drink. Take a drink every 10 or 15 minutes. Consume both water and sports drink regularly during the ride.
2. Food: You will need to eat during the ride, likely more than you think. Take advantage of the rest stops to re-fuel your body’s energy stores so you have enough to last until the finish line. The food you consume before to the ride will only carry you part of the way.
3. Pacing: Riding in a pace line makes a huge difference. Just having 3 or 4 people together can make the difference between being exhausted and worn out verses rested and ready for day 2. Different groups have different philosophies on how long each person should pull. If the lead rider pulls too long, he/she risks getting dropped, so give up the lead before you are tired, Leading for 1-3 minutes or 0.5-1 mile are good strategies. Practice pacing during group training rides.
4. Pace: Ride at a pace that is comfortable for you. Sometimes the thrill of the pace line can take over and you can easily find yourself riding at a fun, but unsustainable pace. There are lots of riders and lots of pace lines, find the right one even if it means making a couple of new friends!
5. Hand Position: To minimize wrist pain, change hand positions a lot. Raising the handle bars can help with wrist, shoulder & neck pain. The techs who support the ride will be more than willing to help you make that adjustment if you want.
6. Rest Stops: Each rest stop has food (energy bars, gels, fruit, etc.), water, Gatorade, Port-O-Johns, and a bike mechanic. Last year, we stopped at every rest stop. It ensures you stay properly hydrated and fueled. Also, there’s usually someone in the pace group who needs to go to the bathroom. If your group wants to skip a rest stop or two, the best candidates are the first and the one after lunch.
7. Route: The route is not too hilly and covers mostly quiet roads. The ride is very well supported. The motorcycles and SAG (Support and Gear) wagons that go up and down the route are very comforting.
8. Support & Gear (SAG) Vehicles: The MS Society has several support vehicles patrolling the route to help with breakdowns, emergencies or if you need a lift. Each vehicle has a designated section of the route to cover, so a vehicle should never be too far away. If you need help from a support vehicle, ask other passing riders to flag one for you if they see one.
