Road Cycling Essentials

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Well at the moment I've got a bunch of Powerbar and High5 stuff, figured I'd use High5 as that is also what is available on the ride, plus I find their gels are easier to open and consume without getting sticky.

I was going to have porridge for breakfast with some berries along with a drink of some sort and probably an espresso. Then fill both my bottles with High5 drink mix, intending to drink one an hour on the ride after the first hour. Then I'd also consume something within each hour, I'd take a couple of High5 energy bars and supplement this with the food they offer, along with gels also. I would then use the caffeine gels later in the ride for a pickup, as this was also what the owner of a bike shop told me before I did my first ever sportive and it seemed to work on shorter length rides.

I was looking at High5's own guide here:
http://highfive.co.uk/high5-faster-and-further/road-cycling-nutrition-guides/road-racing

They suggest eating porridge then drinking a whole bottle of EnergySource X'treme, which I do have a sachet of. It then says I should consume three caffeine gels before even leaving the house! You then take energy gels each hour depending on how much you are drinking and sweating. They then say to avoid caffeine gels towards the end as it will make you uneasy.

Its all different advice everywhere.
I'm especially wary about the eating 3 caffeine gels before starting, not sure whether that is a good idea over having a small coffee like I usually would.
 
I'll be having half a loaf of Soreen for breakfast, packing three blueberry cliff bars in my jersey and then picking up bananas at the feed stations.

For drinks - one bottle with SIS energy and one with High5 Zero electrolytes (I know these are probably pointless but I like the taste). Then I'll refill with energy drink on the way round and take a couple of electrolyte tabs for plain water in the other bottle.
 
Shamrock said:
@uniQ - the bits of carpet are left over from when the Landlord re-carpeted. I figured I'd put them over places where I roll my bikes around to protect the actual carpet. From a distance the Cinelli cork/gel tape looks black, but upon closer inspection... :D

i.ashx
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I like that tape!
 
[DOD]Asprilla;24702731 said:
I'm not a Shimano bod though.

I got a 5700 chainset today and then I found a 5700 'gear set' on Merlin, which is brifters and mechs. Thinking about those pretty new 6800 callipers to go with them.
Click to expand...

Tech docs show they're compatible with 6700, so I think your odds are pretty good for 6800.

Also:
While the brakes and the new bottom bracket are backwards compatible, the rest of the drive train is not compatible with 10 speed components.
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http://www.bikerumor.com/2013/04/30/11-speed-trickles-down-shimanos-all-new-ultegra-6800-group/
 
[Damien];24703183 said:
*brofist*

I reckon if I'd have done Chorley Old Rd @ full pelt I'd have smashed top 5 on that full climb segment. Still, 9th is good enough for now. :D
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Yeah, if only you hadn't had to wait for some slowcoach... ;)
 
Good Day, Bad Day today.

Got an email from Wiggle who have said they will be replacing my faulty rear wheel with a pair of Shimano RS30s, which is very good news, not sure which of my wheels to keep though now.

Got a Busted rear Forza Stratos wheel that needs a new freehub and spoke, a pair of new Shimano RS30s and Mavic Aksium Race, wanted to keep a set for winter and a set for the good rides/turbo in the winter, but not sure which ones to keep out of the three.

Then went out to do a TT and managed to **** up putting my foot in the pedal, got it caught on the rear gear cable and killed the front part of the sleeve from the shifter to the downtube so had no rear gears. Bit annoying but getting it repaired tomorrow ready for the weekend.
 
Nexus said:
Well at the moment I've got a bunch of Powerbar and High5 stuff, figured I'd use High5 as that is also what is available on the ride, plus I find their gels are easier to open and consume without getting sticky.

I was going to have porridge for breakfast with some berries along with a drink of some sort and probably an espresso. Then fill both my bottles with High5 drink mix, intending to drink one an hour on the ride after the first hour. Then I'd also consume something within each hour, I'd take a couple of High5 energy bars and supplement this with the food they offer, along with gels also. I would then use the caffeine gels later in the ride for a pickup, as this was also what the owner of a bike shop told me before I did my first ever sportive and it seemed to work on shorter length rides.

I was looking at High5's own guide here:
http://highfive.co.uk/high5-faster-and-further/road-cycling-nutrition-guides/road-racing

They suggest eating porridge then drinking a whole bottle of EnergySource X'treme, which I do have a sachet of. It then says I should consume three caffeine gels before even leaving the house! You then take energy gels each hour depending on how much you are drinking and sweating. They then say to avoid caffeine gels towards the end as it will make you uneasy.

Its all different advice everywhere.
I'm especially wary about the eating 3 caffeine gels before starting, not sure whether that is a good idea over having a small coffee like I usually would.
Click to expand...

I'm not really convinced by gels. I usually bring some on a ride, but I prefer to break up energy bars/flapjacks/whatever into my pocket beforehand. I think they say to consume 3-4 gels per hour of activity - would be ridiculous!

I think the bottom line is calories. Gels are only going to provide about 100kcal/gel, so if you're relying mostly on those you're gonna want a lot. I'm planning on bringing a broken up mix of flapjacks/energy bars in my pocket which will come to around 1200-1500kcal, plus an energy drink - coupled with a big breakfast that should keep me going.


Went out for a ride tonight - didn't set off until 7.15 so I only managed a couple of laps of Richmond park before it was getting dark. I realised looking back at my training on strava that i've done sod all training since the dragon ride which is a bit of a worry for Sunday, but thankfully my power output seems pretty good and more importantly my tendonitis has subsided:
http://app.strava.com/activities/71477648

Hoping to do the 100 on Sunday sub 6hrs but that might be a bit optomistic - think I'll blow up around the 60 mile mark but will see
 
Shamrock said:
Oops, I was so focused on the front I forget to set up the rear for the OCP photo! I obviously don't ride it like that.:p

The wheels are the stock Miche clinchers without the decals. They probably weigh 3kg in total. The M520s will have to stay until I can afford to replace them with Speedplay Zeroes.

@calpol - the Rose is Chorus 11s which feels a lot nicer than the Veloce on the Cinelli. But Veloce is still pretty smooth for a low-end gruppo.

@uniQ - the bits of carpet are left over from when the Landlord re-carpeted. I figured I'd put them over places where I roll my bikes around to protect the actual carpet. From a distance the Cinelli cork/gel tape looks black, but upon closer inspection... :D

i.ashx
Click to expand...
That is sweet, got a link?
 
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