Alberta Randonneurs

PREPARATION

• Your first long ride should not be your first ride of the season.
  • Before attempting a goal distance, get your bicycle out early and go on some leisurely rides of 50%-60% of your planned distance.
  • For example, a few rides of 50-100 km should be completed prior to a 200 km ride and at least one ride of 125-175 km is recommended.
  • For a 100 km Populaire, ride a few 25 and 50 km routes and at least one 75 km route.
• Be sure your bicycle is in top condition.
  • Have it set up to fit you properly.
  • Riding 100 km on a bike that does not fit you can be an unhappy experience.
  • Make sure your bike is dependable and comfortable.
  • The basics include wheels that are true, a good supple saddle at the correct height, and an efficient posture as given by the proper size frame and stem extension.

CLOTHING

• INTRODUCTION
  • As many rides go into the foothills and/or mountains, you cannot depend on the weather.
  • Be prepared for rapid weather changes that are characteristic of the Rockies.
  • You may experience all four seasons in one day!
  • Consider the conditions well in advance of the ride to assure that you have the proper equipment.
  • Size up the weather once you are at the start point -- it is advisable to bring the following items with you to the start (you can then decide what to take):
• UPPER BODY CLOTHING
  • Layer 1, a long-sleeved undershirt (made of some material that will wick moisture away from your body, e.g., polypropylene)
  • Layer 2, a long-sleeved shirt (woolen, turtleneck preferred)
  • Layer 3, outer garment (rain jacket)
  • Short-sleeved riding shirt/jersey
  • Cycling gloves
  • Woolen mittens
  • Toque (optional)
• LOWER BODY CLOTHING
  • Riding shorts (wool or lycra)
  • Long riding tights (wool preferred)
  • Outer garment (rain pants)
  • Two pairs of socks (wool preferred)
  • Stiff soled shoes (booties optional)
• OPTIONAL ITEMS
  • Lip balm
  • Sunscreen
  • Lubricants or medication for vital areas where chaffing may occur
  • Wallet, identification and money
  • Camera
  • Watch
  • Space blanket
  • Pen
  • ZipLoc bag for route map & Brevet Card
  • Toilet paper/tissue paper
  • First-Aid kit
  • Sunglasses and/or goggles (for night riding)
  • Of course, this is being safe, but it is better to have too many clothes than too few.
  • You can carry small panniers to store the extras.
  • Many riders carry at least a handlebar bag and a trunk bag (which sits on top of a rear rack).
  • Others choose to carry one or two panniers on a rack.

TOOLS

• You must have your bicycle in good working condition so that you will not have to make repairs while on the route.
• Remember that no vehicular aid is permitted.
• You should be able to carry out the following basic repairs: fix a flat tire, replace a spoke (freewheel side included) and true a wheel without the use of a jig.
• If you cannot carry out these repairs, ride with someone who can, or ask for help from another rider.
• It is recommended that you carry the following tools (some of which are specific to your bicycle, e.g., freewheel remover):
  • Pump
  • Spare tube (2 optional)
  • Patch kit
  • Tire levers
  • Spoke wrench
  • Hex keys (i.e., Allen keys)
  • Adjustable wrench (i.e., crescent wrench)
  • Folding knife
  • Screwdriver (blade and Phillips)
  • Extra tire (folding tire) (especially on longer rides)
  • Freewheel remover and pocket vise
  • Spare spokes
  • Spare cables
  • Lubricants (chain lube, cable lube, etc.) (in case of rain)

NUTRITION

• INTRODUCTION
  • On a ride, you will burn up many times the calories you would on a normal day, so it will be important to eat continuously.
  • You may choose to carry food in your panniers, but if you are concerned about weight, you may choose to bring money.
  • The route maps will display the towns so you will know where food can be purchased.
  • The food given out at selected checkpoints (on supported rides) will not be enough to fuel your body for the entire ride.
• EATING ENROUTE
  • It is advisable to carry some food items with you to prevent "hitting the wall" (depletion of body glycogen) or hypoglycemia (low blood sugar, which can cause hallucinations and/or blackouts).
  • Suggested items are:
    • Simple sugar tablets (e.g., Dextrosol), to prevent insulin spike and subsequent bonk. Do not eat prior to starting or for the first 90 minutes of exercise.
    • Complex carbohydrates (e.g., bananas, raisins, oatmeal cookies, granola bars, whole grain muffins, pasta, potatoes, PowerBars, Clif Bars, Canadian Cold Buster Bars, etc.).
• COMPLEX CARBOHYDRATES
  • Eat a large quantity of complex carbohydrates for two days prior to and after a ride (e.g., whole-grain foods, starches, fruit and vegetables).
    • It is important to eat carbohydrates following a ride in order to replenish depleted glycogen.
    • Carbo-loading is a process that allows for an extra buildup of muscle glycogen, which itself limits how long you can undergo endurance exercise.
    • A combination of proper exercise and diet prior to a long ride is required to achieve carbo-loading.
    • See appropriate literature to learn how to achieve this state.
  • The morning of a ride, eat a hearty breakfast (stay away from greasy foods).
    • Avoid excessive meals (especially high in protein and fats, e.g., steak and ice cream) before and during a ride.
    • These require a great blood flow to the gastrointestinal tract for digestion and have long assimilation times.
    • The result is reduced blood flow to the exercising muscles.
    • During a ride, it is better to eat small quantities on a regular basis (every half hour, for example).
• ALTERNATE DIETS
  • There are a multitude of alternate diets on the market today, developed as liquid diets (total nutritive replacement).
  • If you plan to use such forms of food, experiment with the product on training rides before participating in an ultramarathon event.
  • Examples of such diets are: Ensure Plus, Ultra Energy, Exceed, etc.
  • The basis of such diets is to offer a more easily digested form of food (liquid) which helps to maintain a more constant blood glucose level during exercise.
  • Most of these alternate diets are 70%-85% complex carbohydrate, which are very useful during ultramarathon endurance exercise; possibly helping to maintain muscle glycogen, thus increasing endurance capacity of muscle and reducing necessary recovery time (post-exercise) in order to regain pre-exercise glycogen levels.
  • Examples of similar carbo-rich foods in solid form are PowerBar and Clif Bar.
  • If you have any additional questions, please contact the Alberta Randonneurs (AR) office or ask a rider experienced with these diets.
• FLUIDS
  • It is important to replenish your fluids during exercise.
    • Ensure that you are not dehydrated before the ride.
    • If your urine is yellow, drink, drink and be merry!
    • Water is the best fluid to consume.
    • Stay away from carbonated and high sugar or salt content beverages.
    • Carbonated drinks can cause gastric discomfort and drinks high in sugar or salt can cause retention of water in the stomach.
    • You need it in your muscles and other tissues so that it can be used for energy-producing reactions and lost in sweat in order to cool your body during exercise.
  • You should carry at least two water bottles on your bike and drink one every half hour, even if you are not thirsty.
    • Sip regularly rather than gulp.
    • Fill your bottles at every opportunity (areas will be highlighted on route maps).
    • On some rides, you may find it necessary to obtain water from creeks.
    • For this purpose, carry purification tablets to avoid water contamination.
    • Remember, if you become hungry or thirsty on a ride, it is too late to replenish energy or fluids!

RIDE TYPES

• Alberta Randonneurs (AR) offers two types of randonnées: Support (S) and Non-Support (NS).
  • See the schedule for details of whether a particular ride is S of NS.
  • An S ride features the following:
    • volunteers at selected checkpoints with food and beverages
    • may have radio/telephone communications
    • may have a sweep vehicle to pick up abandoned riders
    • some checkpoints will be at gas stations and restaurants.
  • An NS ride has no volunteers, radio/telephone communications, nor sweep vehicles en route; all checkpoints are at gas stations and/or restaurants.
  • Should you decide not to continue a ride because of fatigue, AR cannot be responsible for transportation from your point of abandonment.
    • If you are unsure whether you will be able to complete a ride, make prior arrangements with friends or family, stating that you may call them to pick you up somewhere along the route.
    • Be sure to notify the ride coordinator that you have abandoned by calling his/her home or leaving a note on his/her vehicle at the start/finish

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