12 hour night ride

[TheBaron38]

Ive entered the Bedgebury 12 hour night ride this September. Ive got some night rides planned and need help and advice on how I should train, food on the night, exercises etc.
Any help other than the "just ride more" would be greatly appreciated.

[greeneye]

im no expert but i would imagine.....

between now and then gradualy spend more time on the bike per ride, lets say your riding for 4 hours at the minute, next ride do 4.5 hours then 5 the 5.5 and so on until you pass 12 hours, this will really help you in terms of stamina and working out what helps and what doesn't'

food...im guessing this is a 12 hour ride where you carry what you need. if it is then i would look into energy gels you find work best for you (work that out as your increasing your hours in the saddle) malt loaf is small enough to carry but keeps your energy levels up.

[Peter]

I think you need something like 100 grams of carbs per hour of exercise to keep topped. Whatever you choose to replinish food and water, make sure its something you have tried before, you really dont want to give yourself the squits.

You should probably cross train with weights and run so as not to develop an imbalance. A chap I know who used to be a pro road rider said they were in the gym 4-5 times a week doing short and high intensity sessions.

[TheBaron38]

Thanks. Problem with food is im type 2 diabetic so need to find something which will keep me fuelled without sending me hyper

[fredmundo]

Have you tried pure glucose powder?


Seriously though, i think you will be needing to graze on things like cereal bars. thinks that are fairly carb loaded but not too instant sugar rush.

[JonathanL]

don't neglect the hydration either - 12 hours of exercise means alot of water needs taking on. As for training I'd do plenty of low intensity, high repetition work if you use a gym to build stamina. If you've got access to a rowing machine use that, building up from, say, 750 metres in 250 metre increments until you can do 5k without too much trouble. Aim for consistent times around 2 minutes per 500 metres. That will build good stamina and give you a cardio workout.

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