Is there any way to prep for long rides?

[sashimono]

I don't do long rides (4 hours or more) often and when I do I get off feeling like I have a combination of hypothermia, the bends, and heatstroke. It takes an hour of sipping lemonade before I can rejoin the human race.

I assume if I did it more often I wouldn't have a problem, but I'm wondering if there are there tricks to avoid this?

 

[Tapeworm]

Hypo or hyper -thermia?

Perhaps you can avoid by not doing 4hr rides? Maybe try 2hr rides, then 2hr15mins, 2hr30 etcetc. And on these ride experiment with food and drink that won't leave you wasted.

 

[Damiano Machiavelli]

I don't do long rides (4 hours or more) often and when I do I get off feeling like I have a combination of hypothermia, the bends, and heatstroke. It takes an hour of sipping lemonade before I can rejoin the human race.

I assume if I did it more often I wouldn't have a problem, but I'm wondering if there are there tricks to avoid this?

Ride more.

If you are going from hour and a half rides to the occasional four plus hour ride then you will suffer. That is just the nature of the beast. If you usually to two to three hour rides and break down completely at four hours then something is wrong. How many calories do you take in per hour when riding over four hours?

 

[sashimono]

Ride more.
If you are going from hour and a half rides to the occasional four plus hour ride then you will suffer...

Thats exactly what I do. I always ride 20mi a day, and only occasionally do more.

Ride more.
...How many calories do you take in per hour when riding over four hours?

The last time I did it was a 5 hour ride yesterday. I had some OJ before I left and started sipping gatorade about 2 hours in. So maybe a few hundred calories?

 

[Tapeworm]

Depending on how hard you are riding you would be going through ~500-800 calories (rough guess). So nowhere near being even close to enough.

 

[sashimono]

Depending on how hard you are riding you would be going through ~500-800 calories (rough guess). So nowhere near being even close to enough.

So maybe its just best to do laps around a donut shop?

 

[Tapeworm]

If you think donuts are a good fuel source while riding, then yes, because it's obvious your expectations and abilities aren't lining up just as yet.

 

[usedtobefast]

Thats exactly what I do. I always ride 20mi a day, and only occasionally do more.



The last time I did it was a 5 hour ride yesterday. I had some OJ before I left and started sipping gatorade about 2 hours in. So maybe a few hundred calories?

there are some really good training books out there. you need better nutrition and maybe some other advice as well.

 

[Damiano Machiavelli]

If you think donuts are a good fuel source while riding, then yes, because it's obvious your expectations and abilities aren't lining up just as yet.

Donuts might be good fuel. They have sugar for simple carbohydates, bread for complex ones, and some fat for a long term burning. It could be the perfect food. Someone needs to come out with sports donuts just like Jelly Belly's Sports Beans.

Back on topic, I would aim for two to three hundred calories per hour if riding hard, more if your stomach can handle it.