Actually, I'm riding around in a 180 mile (300k) course over 3 days. I'm doing it for charity (to UNICEF) with the local foreign teachers association (foreigners as in non-Japanese). While that's nothing to a lot of cycle pros, its a big deal to me. Any tips for this kind of activity? It's lots of winding mountain roads, not one long straightaway. Pacing and nutrition tips would be really appreciated. I plan on bringing my heart monitor so I can track my exertion.

Thanks!

Actually, I'm riding around in a 180 mile (300k) course over 3 days. I'm doing it for charity (to UNICEF) with the local foreign teachers association (foreigners as in non-Japanese). While that's nothing to a lot of cycle pros, its a big deal to me. Any tips for this kind of activity? It's lots of winding mountain roads, not one long straightaway. Pacing and nutrition tips would be really appreciated. I plan on bringing my heart monitor so I can track my exertion.

Thanks!

Yes.

Eat continuously. Don't stop at the SAG stops and stuff your face. Refill your water bottles, have a banana and powerbar or what have you, then put some food in your jersey pockets. You want a continuous intake of calories, not a sudden dump when you're in depletion.

Drink a sports drink, like Gatorade, Endurox, etc. Fill one waterbottle with water, the other with a sports drink. This will help keep your electrolites (sp?) up, and give you some sugar as well.

Stretch out at SAGs and at the end of the day. Breaking up lactic acid will help keep you from getting overly cramped and sore overnight. Don't be afraid to take some ibuprofen to help your body deal with the strain.

Use a different pair of bike shorts each day, or make sure you thoroughly clean and dry the pair that you're using. Take some Savlon or antibiotic cream in case you start to develop a saddle sore. Talcum powder or something similar in your shorts in the morning can help keep things cool and dry.

As far as pacing goes, what do you want to accomplish? Do you have a time goal or a mph (kph) average goal? Or do you just want to finish happy and healthy?

Definitely go for a light spin the day after the event. It may seem like torture at the time, but it will really aid your recovery. Go out for about an hour and just spin your legs.

:gl:

Thank you for all the advice. I was too busy getting ready before to reply. I had a great time! I was constantly eating, like a snack every 45 minutes, and apart from a little sore-butt and sore hamstrings, I feel pretty good. I amde sure to take vitamins, some additional protein and glutamine, and a good mix of simple and complex carbs. I want to do it again sometime! Thanks again!