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This article provides all the information you need to know for proficient cyclists looking to do a century ride. Includes exercising regimens, proper foods and drinks to take as well as tips for the actual ride itself.
So you’re a pretty strong cyclist but feel that you are not quite ready to do a century ride or want to beat your previous century ride. Here are some meal plans, exercise plans and some products and techniques that will give you that extra edge when you go for a century ride.

The training that comes before the actual ride itself is one of the most important ways to be successful in the century ride. The preparation should take at least a month. In terms of exercising you need increase your training gradually up until the week that you are planning on doing the century ride. The optimal training regimen should be composed of doing at least thirty miles during the week and then 70 on the weekend. However, if you are busy during the week, doing just the weekend training should generally suffice. However people with very tight schedules may want to consider riding to work. This will help your legs build up endurance and consistency in your legs. Just remember that the more you prepare, the better your muscles will feel when the big event occurs.

When riding, make sure to find some hills to ride up and down. You want to simulate your century ride as best as possible. If you know the actual course of the ride, then practicing on it will help you the most. Just make sure that you are not just riding downhill or on flat surfaces. Riding up and down hills will really help train your legs.

The food that you eat up to and during the ride is just as important as the training for the ride itself. During the weeks leading up to the big ride, trying to stick to a consistent weekly diet. Try to limit anything that is acidic or very thick, such as steaks. These will impede your training and will make you cramp easier. You want to focus your eating on foods that will give you energy, such as pasta, or other types of carbohydrates. In terms of drinks, the best recommendation out there is to drink sports drinks or water. Water will clean out the natural toxins that occur in your system and will help you feel your best for the big day. In addition, other types of foods that will work well are bread and eggs. Try to get some combination of these foods each day.

For the actual ride itself, do not feel that you are in competition with anyone. Competing against others will force you to push way too hard at the beginning, which will drain your energy for the latter part of the ride. Remember that you will need to pace yourself for the century ride, whether you are merely looking to just complete the ride or trying to achieve a personal best time.

You will also need to make sure that you drink plenty of water during the ride. Being hydrated is extremely important. This will boost your performance as well as prevent any risks of getting overheated. It also very advisable to take a few short breaks during the ride. Do not take long breaks. This will make it much harder to get back on the bike again as your legs and body will become stiff. Short breaks allow you to catch your breath but do not prevent you from losing the momentum and rhythm you gained from riding.
After the ride, make sure you are dressed warmly and continued to drink plenty of fluids. It is now okay to go for some ice cream or a steak.

There are so many bikes on the market these days, and so many styles,, how do you find the one that’s right for you?  First things first., There are a few questions you need to answer before you even walk through the shop doors.

Boiling it down

What type of a bike rider do you want to be? Are you a newly converted commuter, ready to tear up your carbon footprint and clear your lungs and heart with daily riding? Are you a recreational rider who wants to take advantage of the health benefits of weekend riding? Defining your needs will help you choose the right features and determine how much you’ll need to spend.

Dollars and sense

How much are you willing to spend? Bikes these days are not cheap. If this is your first bike, it’s not a bad idea to buy a new one. Once you have a little more experience and know what constitutes a good bike, a used bike can be a good deal, but the used-bicycle world can be a frustrating experience. In either case, be ready to spend more than you had planned, especially if you’re buying a bike that you’re going to be on every day. Most bikes, if taken care of, can be a great investment and will last you ten to fifteen years or more.

Fit, form, and function

The bike needs to fit your body. Even the most expensive bike, outfitted with every gadget and gizmo under the cycling rainbow, will provide nothing but frustration and fatigue if it isn’t fitted properly. Here are two easy steps that will give you a general idea of how to properly fit a bicycle.

Stand over, or straddle, the bike. What you’re standing over is the top tube. Grab the top tube in front of and behind you and pull the bike snuggly up into your groin. This should give the tires at least two inches of clearance off the floor. If it does, this bike is the right HEIGHT for you.

Stand next to the bike and place your elbow on the front of the seat, what cyclists call the saddle. Reach forward with your hand and point your fingers at the stem that comes out of the frame and holds the handlebars. Do your fingers go at least halfway up the stem? If they do, this bike is the right LENGTH for you.

Once you’ve found a bike that is the right height and length for you, ride it! Ask the salesperson to adjust the seat height, and don’t forget your helmet.

Troubleshooting

How does it feel? Ride it for at least ten minutes and pay close attention to any pressure or uncomfortable sensations. These could lead to problems later. If you are not an avid rider, be aware that it will take awhile to get used to a brand new bike. Pay attention to your stance in the saddle. Racing ergonomics suggest that the height of the saddle be even with, or higher than, the handlebars, to streamline the rider and reduce air friction. Switch to a more upright stance if a lower one feels uncomfortable for you.

Make sure that you feel natural in the saddle. Can you reach the handlebars without stretching? Can you lift your hands off the bars without having to shift your weight? Keep in mind that all brands are different. Women should look for a bike designed specifically for women. If you’ll be riding your bike daily as a commuter, look for one that can be fitted with fenders, and perhaps try a style with a less aggressive, or “leaned over,” riding stance.

Summing it all up

Most important, ride as many bikes as you can. If you have friends who ride, ask for their help and try their bikes. Cycling is one of the most beneficial exercises for your body and for the planet. Have fun, ride hard, and don’t forget your helmet.

Since diets often place restrictions on fat intake, many believe that all fat is bad. Good fats do exist, and can play an important role in a cyclist’s diet.

The battle between good and evil doesn’t just take place in movies. Nutrition and the many components of diet have also been called good and bad, healthy and unhealthy. Since diets often place restrictions on fat intake, many believe that all fat is bad. Good fats do exist, and can play an important role in a cyclist’s diet.

Fat plays an important part in everyone’s body, and should never completely be eliminated from a nutritional plan. In infants, fats help in brain development. As we grow up, fats “are used for long-term energy storage, which protect the body and blood, and which carry the fat-soluble vitamins A, D, E, and K.” Fat does serve a purpose in the human body when eaten in moderation and a part of a generally balanced diet.

There are some fats that are better for you that others. Unsaturated fats are substantially healthier for people than saturated fats. Vegetable oils, nuts, and grains are wonderful ways to get a healthy amount of the right fat in your diet. Good nutrition requires that even these are eaten in moderation, and “nutritionists recommend that you derive no more than 30 percent of your total calories from fat, and no more than 10 percent from the saturated fats found primarily in animal products.” This is why many people focused on eating a healthy diet eat little to no meat, even if they don’t label themselves as vegetarians.

Fat, good or bad, is not the answer to a cyclist’s nutritional plan due to the health risks that excess poses and the fact that they aren’t the best way to get their energy. For all individuals, diets too high in fat pose potential health risks, from high cholesterol, high blood pressure, blocked arteries, to heart attacks. Adequate nutrition requires that fat is eaten in moderation. Hydrogenated fats (trans-fatty acids) are just as dangerous as saturated fats, and should be eaten in limited quantities if at all. Everyone should eat fat in moderation, sticking to unsaturated fats whenever possible. Cyclists need to think about their nutrition and the role that fat plays in their diet and their health, as well. The best source of nutrition and energy for cyclists are carbohydrates, which are converted into glucose. These are better for cycling energy than protein or fats. “Stored fat can also be a fuel source, but it can’t be converted to energy in the absence of glucose.” This is where carbohydrates come into play, and why they are ultimately the better source of energy for cyclists.

That said, fat does have a place in a cyclist’s diet. Fat can provide a necessary boost during a long race, and can be stockpiled, unlike carbohydrates/glucose. Provided that cyclists remember to eat the right kind of fats (unsaturated), they can reap the benefits. When carbohydrates are used as the primary source of energy for a cyclist, good fat can aid in the process.

Good nutrition is essential for cyclists. Recognizing the difference between good and bad fats is a first step. Realizing the role good fats play in a healthy cyclist’s diet is the second. The third step, moderation, is the step that is the most difficult and most important.

Give yourself 30 days. Many folks say it takes 30 days to form a pattern and 90 days to form a habit. Divide it in thirds. Commit yourself to the first 30 days and you’ll get results. Continue for the next 30, and you’ll find reaching 90 days is easy! Weight loss is rooted in burning fat. How we exercise and what we eat directly affects how our body burns fat. We must burn more calories than we consume each day to lose weight. How many times have we looked in the mirror and promised ourselves we’d start a diet or exercise program? It’s time to take charge with these tips for successfully burning fat and toning your body.

• Water, water, and more water. Our bodies need water—lots of it. Dehydration causes low energy and low fat loss when exercising. Our bodies must be hydrated properly for our blood to clean away waste products. Remember that 8-10 glasses of water a day rule? Live by it. You’ll have increased energy, beautiful skin, and a noticeable difference in your energy levels.

• Sleep. Recent studies have proven sleep is an important component to successful weight loss. Adults need 7-8 hours per night. While sleeping, your body effortlessly consumes calories to keep your body functioning properly. It’s a completely pain-free carbohydrate and fat-burning activity.

• Reduce salt intake. The daily recommended sodium requirement for adults is 2,400 mg. This includes all salt, not just what you might add at the table. Excess salt in your body causes water retention. Try omitting salt from cooking first, then tackle reducing use at meal time.

• Skip alcohol. Any kind of alcohol adds completely useless calories to your body. Consumption is at direct odds with any kind of fat-burning or weight-loss program.

• Reduce calories. Weight loss is rooted in decreasing calorie consumption and increasing calories burned. Change how you prepare your food by steaming, boiling, roasting, and stewing foods (with water) to help lock in nutrients. You’ll be saving the calories normally added in the butters and oils typically used in fried foods. Many current diet programs provide food without actually teaching you how to prepare your own healthy foods. Purchase a cookbook or two on cooking healthy, low-calorie meals.

• Eat mini-meals. Try eating 4-5 mini meals a day that are spaced 2-3 hours apart. Keep a diary of what you eat. The mini meals should be healthy and balanced including meat, poultry, fish, beans, eggs and nuts; grains; fruits; vegetables, and dairy to get protein, carbohydrates and a small amount of fat. The object is to consume fewer calories, so be true to this program.

• Eat breakfast. By eating breakfast right after your workout, you’re jump starting your metabolism. Breakfast should be a healthy one, with protein and grains. You’ll also find yourself eating less at lunch.

• Exercise as soon as you wake. Burning fat takes hard work, so get the most bang for your buck! Perform your cardio workout as soon as you wake in the morning for 30 minutes. Fat burning occurs at a rate almost 3 times faster upon waking because your body has burned up excess carbohydrates while sleeping. This is the time when your body is most efficient at fat burning. Capitalize on that!

• Add another workout. Your metabolism is already boosted from your earlier workout, so add another workout to pump up your metabolism to another level. This second workout can be either cardio or weight training.

• Give yourself 30 days. Many folks say it takes 30 days to form a pattern and 90 days to form a habit. Divide it in thirds. Commit yourself to the first 30 days and you’ll get results. Continue for the next 30, and you’ll find reaching 90 days is easy!

You’re riding along, enjoying the scenery and, suddenly, you hear a distinctive pop! You’ve got a flat tire. Many folks never learn how to repair a flat tire, unfortunately, assuming that it will never happen to them. Wrong! Knowing how to fix a flat tire is a must for any bike enthusiast. If you’re really lucky, your first flat will happen when you’re close to home. If not, don’t panic. This most common of all bike repairs is a relatively easy fix!

Proper tire inflation is the key to reducing the chances of a flat tire. Check your air pressure before your ride. Remember that manufacturers list the specific air pressure requirements on the side of the tire. Inflate your tires to those specifications.

The following instructions to patch or replace a flat tire can be performed either at home or on the road.

Tools :

Patch kit or spare tube
Tire levels or flat, dull screwdriver
Bike pump
Tire gauge
Fine sandpaper

1. Disconnect the brakes and remove the wheel from the bike. Beginning on the side opposite from the valve, put the scooped edge of the tire lever under the rim and pry a portion of the tire loose. It’s not necessary to remove the whole tire from the rim. Be careful not to damage the tube.
2. Pull the tube out and check inside the tire for sharp objects such as rocks or bits of metal.
3. If you cannot find the hole, pump air into the tube until it bulges slightly. Run your hand around the tube to feel the air. If you’re at home, dip the tube under water and look for bubbles.
4. If the tear in the tube is big, it’s time to replace it. Skip the next few instructions about patching the tube. If the hole is small, clean the area around the hole and rough up the surface of the tube with the fine grit sandpaper. This area should be bigger in size than the patch.
5. Some kits require the adhesive to dry completely. Others require the adhesive to partially dry. Follow your specific patch kit instructions.
6. Let the air completely out of the tube.
7. Place the patch over the hole and apply pressure. Your tube is now repaired!
8. Replace enough air into the tube to hold its shape. If you are using a spare tube, do the same. Tuck the tube back into the tire, making sure to align the valve stem at the proper hole on the tire rim.
9. Reseat the tire onto the rim using the tire levers. Be careful not to damage the tire or tube as you work your way completely around the tire.
10. Pump the tire halfway and examine the seating all the way around the tire.
11. If all is okay, then pump the tire to recommended pressure. Make sure to reconnect your brakes.