Cruiser Long Riders - Cruiser Century 2013 updates

[Margareth Demery]

Hello All,

The excitement is starting to build up â€" on your mark, set, get ready,  â€" enjoy the long ride....


Wednesday morning ride - May 15, 2013 â€" Cruiser Long Rider’s Century Ride
We will be departing from the Oceanside Harbor at 7:30 a.m. to Dana Point and Return via the Base of Torrey Pines â€" 101.5 miles total.

There are several riders interested and signed up to do the Cruiser Long Rider Century Ride 2013. This ride is for those that either have done century rides or have done rides of 75 â€" 80 + in one session or know you can go the distance.  This ride is not a race, but we will be moving at a good pace throughout the ride route.  Minimal break stops and about 1/2 hour lunch mid way. This is not going to be our traditional no drop leisure ride.  We will do our very best to stay in a group, but when doing such a long ride you have to keep moving as you will freeze up and get tired. Ride at your comfortable pace.

Get to the ride start a bit early.  Roll out will be at 7:30 a.m. From the Oceanside Harbor (Joe’s Crab Shack parking lot).  For those that want to do a shorter ride â€" Be ready to roll out at about 8:30 a.m. From the Las Pulgas parking lot.

NOTE:  I would suggest that you don’t do too long a ride for the 3-4 days before this century ride â€" it is 101.5 miles of peddling and about 8 hours.  Get plenty of rest, eat and get yourself hydrated a couple of days before the ride.  Bring snacks, Gu’s, Gels, Shot Blocks, protein bars, fruit, etc.  You will be burning a lot of calories and you don’t want to “BONK”.  The attached map is approximated, but mileage pretty close.

Survive and Thrive on a Century Ride
Tips for Making It Through a Century Ride
By David Fiedler , About.com Guide

Tips to Survive and Thrive on a Century Ride

Start Early

You'll want to get an early start, like six or seven am. (WE ARE LEAVING AT 7:30 A.M.)  Not only is there normally less wind early on, but you're also riding when it's cooler.  And if traffic is a consideration, certainly there will be fewer cars first thing in the morning.


Pace Yourself

A century ride -- or any other long distance ride, for that matter -- isn't a sprint.  It's important to pace yourself and ride steady, taking breaks as you go.


Eat a lot

During the ride itself, the key is to eat frequently, as much as you want of high-energy foods to keep your body fuelled.  If you don't keep the energy coming, you'll surely bonk, which means that your body wants to shut down because your blood sugar levels get too low.

For me personally, I can feel the need to eat something coming on as early as an hour into a ride.  Signs that I need to eat are when I start to feel irritable, and I'm no longer feeling happy and excited to be riding.  And usually the immediate application of a high-carbohydrate snack is a big help.  A banana or a bagel or a granola bar or a handful of cookies.


Drink a lot

You also want to make sure you're well-hydrated.  Drinking lots of fluids over the course of the ride, whether in the form of a sports drink or plain old water is absolutely necessary to ensure that your body is getting enough liquid to cover what is being lost through sweat and the extra exertion of your ride.

You should be drinking enough that you need to stop and pee every now and then, every hour or two.  And if your urine is not a light/clear color, you need to drink more.


Eat a Nice Lunch

If you reckon that it'll take eight hours of riding time at your pace, you'll want to divide the ride in approximately four hour blocks, with the first half stretching into the mid-late morning. Stop for a long leisurely lunch. Eat a lot of high-energy foods.  Now is not the time to deny yourself.

Not only will the extra nourishment help give you strength, but the time off the bike will be good for your legs.  You'll feel a whole lot better on the second half when you take your time to eat something good than if you just gulped down a couple of greasy burgers and 30 seconds later jumped back on the bike.


Savor the Experience

Once you've finished your lunch, it's time for the second half of the ride.  It's all downhill from here.  You want to ride then from noon until approximately four p.m. You'll be darn close to that big goal, so enjoy the ride, particularly the last few miles.  You'll be dog tired and your legs will be sore, but you've done something few people accomplish.

How Many Calories Do You Burn Riding a Bicycle
By JL Smith

  HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 125 POUNDS
The average 125 pound person will burn 225 calories per hour riding a bicycle at a leisurely pace, 480 calories per hour mountain biking, 495 calories per hour riding a bicycle at a 12-14 mph pace, and 600 calories per hour riding a bicycle at a 14-16 mph pace.

  HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 150 POUNDS
The average 150 pound person will burn 270 calories per hour riding a bicycle at a leisurely pace, 576 calories per hour mountain biking, 594 calories per hour riding a bicycle at a 12-14 mph pace, and 720 calories per hour riding a bicycle at a 14-16 mph pace.

  HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 185 POUNDS
The average 185 pound person will burn 333 calories per hour riding a bicycle at a leisurely pace, 710 calories per hour mountain biking, 733 calories per hour riding a bicycle at a 12-14 mph pace, and 888 calories per hour riding a bicycle at a 14-16 mph pace.

  HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 215 POUNDS 
The average 215 pound person will burn 387 calories per hour riding a bicycle at a leisurely pace, 826 calories per hour mountain biking, 851 calories per hour riding a bicycle at a 12-14 mph pace, and 1032 calories per hour riding a bicycle at a 14-16 mph pace.

  HOW MANY CALORIES DO YOU BURN RIDING A BICYCLE AT 250 POUNDS
The average 250 pound person will burn 450 calories per hour riding a bicycle at a leisurely pace, 960 calories per hour mountain biking, 990 calories per hour riding a bicycle at a 12-14 mph pace, and 1200 calories per hour riding a bicycle at a 14-16 mph pace.



This about all I can think of for now â€" if you have any comments, suggestions or questions, send them my way.

Ride Safe,
Peg â€" Your Fearless Cruiser Long Ride Leader
760-822-4612

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