How to approach whole day rides?

[mattheus]

Then had some veggie dahl, and half a beer in a china mug - I remember that meal!

And a bit of moonraking? It's on my to do list, not least for the legendary hospitality.

Indeed!

This year's event had a record number of starters(and finishers) for an AudaxUK 300km event this year*. 205 finishers is more than all but a couple of shorter events!

(but beware - there are an awful lot of cakes provided. Blimmin tasty, but full of those evil carbs ;-) )

*Edited for clarity. Hopefully.

[Audax67]

Dunno if it's been broached above, but one of the most important things is to have a very comfortable bike. Anything that niggles a bit at 50k will become annoying by 100 and hell by 200. I knew one bloke who tholed through 300k and couldn't ride again for a month.

[Audax67]

A record number of starters(and finishers) for an AudaxUK 300km event this year. 205 finishers is more than all but a couple of shorter events!

Good to see.

(but beware - there are an awful lot of cakes provided. Blimmin tasty, but full of those evil carbs ;-) )

Nah, the sugar will be burnt up in 10 minutes and the rest in the next few hours. It's a good idea to add some protein and fat, though, otherwise the sweetness can become nauseating before you're done.

[mattheus]

Some protein and fat you say? I shall look into this - somewhat counterintuitive - approach to fuelling ... ;-P

[Bmblbzzz]

Carbs and fat, that's a cake. Need some protein, walnuts would be a good source. Add some coffee for an extra boost. What have you made?

[Mike Sales]

Coffee and walnut cake was my mother's favourite. I used to make it for her in her dotage.

[Bmblbzzz]

I had some this morning.

[Jon in Sweden]

315km is a cracking ride. Coincidentally, exactly the same distance as the famous Vätternrundan here in Sweden.

[jrs665]

How to pace and provision?

Not done long distance day rides since my teens but don't recall it being a big deal. Used to do 120 miles once a week, and toured scotland at one point. Didn't have any issues as wasn't in a hurry, just enjoying the ride, having a meal half way.

You can ride all day in the recovery zone without much sustenance, but need adequate sustenance if you want to ride all day in the endurrance zone. Above that you will burn yourself out.

My suggestion is put a power meter on your bike , do an FTP test to find your zone ranges, and make sure you don't overdo it.

[drossall]

My recommendation on how to approach whole-day rides remains to sneak up on them when they're not looking. Just gradually extend your mileage, see what works, and adapt it a bit as you go. If, to do 40 miles, you need one cake stop, for your first 60 miler, try two. Then adapt again - you might find that one was enough. When you've reached all day, experiment a bit - if you feel you were stopping too often, try fewer. If you want to try energy bars, do that. Find what works for you, but don't overthink it.

A lot of the Pro’s use home-made rice cakes to get their calorie fix (made by the soigneurs or team chefs).

Reminds me of my first 12-hour race, decades ago. I'd been recommended having rice pudding handed up in a bottle with the top cut off. I tried it, and got a face full of milk. It was home-made rice pudding - very nice, but not good for pouring down your neck. No-one mentioned the obvious point that you need Ambrosia-type stuff.