CRW Fall Century

chadgould · Post by **chadgould** » Wed Sep 09, 2009 8:05 am

Anyone doing this ride next weekend (Sunday the 20th)?

http://www.crw.org/FallCentury.htm

It'll be my first 100 miler, so could be interesting for me. Longest I've ever gone before is about 60 miles....

Pattie · Post by **Pattie** » Wed Sep 09, 2009 10:50 am

I am in. Last one till race. Yipee!

YouTube · Post by **rusto** » Wed Sep 09, 2009 1:58 pm

I'm doing it.

Mark Longwell · Post by **Mark Longwell** » Wed Sep 09, 2009 10:08 pm

Chad- you will have no problem finishing at all. Mile 20-60 are rolling to hilly- so be aware of this. You also get some great views if the weather is clear. At mile 53 or so, just after the aid stop/water station, you take a right turn and then you hit the one big "mother" of a hill on the course- get over that one and the rest are "easy" The last 35 or so is screaming fast back to Acton. Get in with a train and roll home in the vortex.

I have ridden this course at least 20 times- and it is one of my favorites. I will probably ride it myself on the 19th, as I fly to Europe on the 20th in the late afternoon.

chadgould · Post by **chadgould** » Thu Sep 10, 2009 8:37 am

Thanks for the info Mark. Bummer that you won't be able to do it on Sunday.

Does everyone want to try to meet up beforehand? I can wear my fancy new Minuteman jersey which should make me easy to identify.

Mark Longwell · Post by **Mark Longwell** » Thu Sep 10, 2009 8:56 am

Chad- why dont you do back to back centuries?

Just kidding- enjoy it. It is a good one...

YouTube · Post by **rusto** » Thu Sep 10, 2009 9:45 am

I seem to remember a flag pole not far from where they set up the registration table last year, that might be a good rendezvous point. I'm all for an early start... 7 a.m.??

chadgould · Post by **chadgould** » Fri Sep 11, 2009 10:06 am

7 AM by the flagpole works for me - see you there!

Is it OK if we start early?

Post by **cp43** » Fri Sep 11, 2009 10:07 am

I'm in, I'll wear my MRC kit, and look for you guys at the start.

Chris

Mark Longwell · Post by **Mark Longwell** » Sun Sep 13, 2009 11:17 am

If you start at 7- then the water stop/aid stop at mile 50 or so just ahead of the big hill- may not be open in time. And there are not many stores in that stretch- so if you are looking to fuel up at the CRW 50 mile aid station- you may be on your own....

chadgould · Post by **chadgould** » Sun Sep 13, 2009 12:12 pm

Good point Mark.

Russ - on second thought, I think I'm going to start with the group at 8. Do you mind waiting until then to start or do you need to be back earlier?

YouTube · Post by **rusto** » Sun Sep 13, 2009 1:57 pm

Hrm, my sense is that we won't be going so fast as to have to worry about the rest stop not being set up by the time we roll through. We left at about 7:15 or so (correct me if I'm wrong, Pattie) last year and many cyclists were at the 52 mile stop when we arrived. I'm pretty sure they would not open registration at 7 if they didn't think people would be heading out right away.

I'm guessing we'd get to the rest stop between 9:45 and 10:30 a.m.

Pattie · Post by **Pattie** » Sun Sep 13, 2009 5:42 pm

My recollection is that we Della and I left Harvard at 7:00, met you at the flagpole registered and left at 8. I thought we left with the group? Or am I getting it all mixed up?

YouTube · Post by **rusto** » Sun Sep 13, 2009 6:21 pm

We DID leave at 8 last year, as you thought: I just searched for our thread before the ride last year. I'm fine with 8 a.m.!

YouTube · Post by **rusto** » Tue Sep 15, 2009 6:40 am

What does everyone think? 7:30 start doable?

Pattie · Post by **Pattie** » Tue Sep 15, 2009 9:35 am

Hi All,

I am going to start from my house and be ready to start at 8:00 from Acton. Maybe I will see you at some point if you dilly-dally at a food stop.

YouTube · Post by **rusto** » Wed Sep 16, 2009 8:15 pm

OK, so Lisa and I will start at 7:30 and anticipate the rest of you calling out "ON YOUR LEFT!" some time later.

YouTube · Post by **rusto** » Thu Sep 17, 2009 7:36 am

We can meet to the RIGHT of the registration table as you face it. See you there.

Note to everyone: Looks like the weather will be similar to last year: chilly first thing (mid-to-high 40's) and progressing up to the 70's as the day goes on. Make sure whatever warm clothing you might wear in the early part of ride isn't something you'll regret having stuffed in a pocket (pockets) or tied around your waist the rest of the way. I made this mistake last year.

Post by **cp43** » Thu Sep 17, 2009 1:40 pm

I was planning on starting at 8.

Pattie, I'll look for you at the registration area.

Chris

Pattie · Post by **Pattie** » Fri Sep 18, 2009 9:30 am

ok I will have red white and blue on

chadgould · Post by **chadgould** » Fri Sep 18, 2009 7:06 pm

Since this is going to be my longest ride ever - am curious about something. What should I do for food/fuel along the way? I can do a couple bottle cages on the bike, but what should I do outside of that?

YouTube · Post by **rusto** » Fri Sep 18, 2009 7:45 pm

chadgould wrote:Since this is going to be my longest ride ever - am curious about something. What should I do for food/fuel along the way? I can do a couple bottle cages on the bike, but what should I do outside of that?

Two bottles could get you to the first rest stop (at mile 50 or so)... but most people recommend a bottler per hour of saddle time, so a third might be prudent, especially if it gets hot. Plus, having something to eat along way is advisable. Decent choices:

PBJ, cut and put in baggies in individual 'doses' (ie, easy to get at/consume while riding)
Powerbars or the like
Gels/Gus
Fig Newtons
Banana(s)

When should you eat something? On a long ride, I usually eat every 45 min. or so (a Gu or a coupla Fig Newtons).

The rest stops are well stocked with water, pbj's, cookies, bananas and apples (anything else?). Eat something there AND stock up for the next leg of the ride. Again, the first stop, at 50-ish miles is a stretch for two bottles. The second stop, at 75 miles is close enough so you won't have to worry.

Here's what I'll likely be carrying, replenishment-wise:

2 bottles with my 'bug juice' du jour: Cytomax citrus flavor
1 bottle of water
2 'doses' of Cytomax mix, enough for 1 bottle each
5 Gu packs

Forecast calls for temps in the 30's (!) overnight...

Mark Longwell · Post by **Mark Longwell** » Fri Sep 18, 2009 9:01 pm

Chad:

As for fuel- here is what I do on long rides (over three hours)- based on over 150 centuries, double centuries, and longer the past 5 years.

The body can only process 250-350 calories per hour. Scientific fact that varies from rider to rider.

I drink one water bottle approximately every 25 -30 miles. Religiously. Contents are Hammer Perpetuem. 250 calories a bottle.
Every 20 miles, I take in some form of "food" I alternate between Hammer Gel (one packet is 90 calories) and Clif Bars (250 calories+/-
For me, I never drink just water- it always has to have some calories in it...

Thus, in a 100 mile ride that take 5 1/4 to 5 3/4 hours I take in about 1800 calories +/-. Some days a little more, some a little less. I am never bloated, never feel "overfilled" or under fed.

One thing I NEVER due (and once again, purely personal experience) is drink anything with high fructose corn syrup. It just does not work for me. Perpetuem is bland and never upsets my stomach. I am sure there are people that live n Gatorade (which contains high fructose corn syrup- but once again, whatever floats your boat)

It may sound boring- but I do this routine on every long ride and it works for me. Only time will tell what works best for you. Of course, I have alsobeenknown to stop at Kimballs in Carlisle 90 miles into a century, whoof down about 500 calroies of ice cream on a hot day and soft pedal home:) In fact, I may do that on Saturday.....

The weather looks great- I may ride to Groton with you guys on Sunday and do the 50 mile loop- it splits in Groton from the 100 mile loop. You guys go to the hills, and I stay on the flats and rollers:)

YouTube · Post by **rusto** » Fri Sep 18, 2009 9:45 pm

Chad,

Mark touches on an important point: you have find out what sports drink works for YOU, don't rush out and buy something for Sunday based on what you read here - it could be disastrous. I tried Accelerade for a while and it, um, well, I'll just say it 'loosened things up' in an inconvenient way. Other people can drink it no problem.

I'd say stick with water if that's what you've been hydrating with on rides so far. Save the experiments for your regular training rides.

Mark Longwell · Post by **Mark Longwell** » Sat Sep 19, 2009 10:45 am

Amen to that. Whatt works for one person may be totally 180 degrees from what works for some one else. It took me 15 years to get here:)

On another note, I used to use Accelerade- and really liked it- then I had problems about 6 or 7 years ago buying it from a distributor ( he never sent my order after calling him 5 times)- so I said the heck with it, bought some Hammer products (Heed and Perpetuem) and the rest is history..........

The weather looks supper for tomorrow.........

Minuteman Road Club

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