The Hawaii Bicycling League annual Fall Century Ride is this Sunday. Let’s take a look at a few things too often overlooked. A century ride is supposed to be fun. A few hearty individuals consider fun to be riding at a scorching pace, but for the vast majority of riders, slow and easy is the recipe for an enjoyable experience. Adequate preparation will go a long way to making the day a success.
Get your bike in good mechanical order. Make sure you have flat repair resources - a spare inner tube and a couple of CO2 cartridges work well, and don’t forget tire irons and whatever you need to remove a wheel. If your bike starts acting up during the day, take advantage of the maintenance stations. Support vehicles will be driving the route, too, and if you need help just flag them down.
Adequate hydration is essential. Plain water will not suffice. You must consume electrolytes to keep your gut happy. The sports drink served at the aid stations fulfills this requirement, and some people carry their own to mix with plain water. Carry one or two bottles and drink small amounts often. If you are not comfortable drinking on a moving bike, signal and pull off to the right at a safe place.
Just as important as hydration is fueling. Most participants will find it challenging to consume the 60 grams of carbohydrate per hour the effort demands. The aid stations come often enough that eating on the bike should not be necessary. Do not hold back at the food table. This is not a day to avoid sugar and salt. If you want something more, nothing beats a Seven-11 spam musubi.
One common mistake riders make is to start too hard. Do not be that rider who blasts over Diamond Head and goes like a bat out of hell down Kalanianaole only to burn out before reaching Kailua. Your body has a limited store of high octane fuel that needs to last through the day. When your low fuel level warning light comes on, all you can do is go really, really slow.
Ride Aloha. From the start to the finish, look around and remind yourself that these are your friends. Treat everyone with kindness and gratitude. Do not hesitate to offer help should someone need it. Yes, Japanese riders are prone to passing on the right. That is how they ride every other day of the year, a habit hard to break. Speaking of passing, ALWAYS ALWAYS ALWAYS announce your pass. All you need to say is “On your left.” A silent pass is a rude pass and only shows off a lack of experience.
Guy Hagi says conditions will be perfect. Lather on the sunscreen, reapply as needed, and have a wonderful day. See you at the finish line.