7 P’s – Easy Tips For Your Last Week Before A Century Ride

7 P’s?  I’m sure you’ve heard the ol’ Army addage “Prior Proper Planning Prevents Piss Poor Performance”  That said, even a kick butt 8-12 week training program can be all for naught, if the events of the week leading up to your big ride are hap hazard.  So to make your ride roll as smooth as possible, follow these simple tips.

Here’s your 7 Days of 7 P’s

Day 7:

• Have your bike tuned or at the very least, check tires, cables, chain, gears and brakes to be sure everything’s in tip top shape.
• Gather and check your gear: spare tube, tire levers, multi-tool, pump, helmet, water bottles, cages, cycling clothing (shoes, padded shorts, gloves and rain coat) and sunglasses
• Taper your mileage.  Reducing your riding to one or two days of an easy 5-15 mile spin.  Listen to your body!
• Focus on hydration throughout the week.  At least one half your body weight in ounces per day (i.e. 150 lb. person = 75 oz).
• Get plenty of sleep!

Day 6:

• Eat well balanced meals.
• Rest day.  Easy walk and stretching.
• Get plenty of sleep!

Day 5:

• Eat well balanced meals.
• Rest Day.  Easy walk and light stretching.
• Get plenty of sleep!

Day 4:

• Eat well balanced meals.
• Go for a short 5-15-mile ride
• Get plenty of sleep!

Day 3:

• Avoid high fiber foods and other foods that cause bloating.
• Rest Day.
• Easy walk and light stretching.
• Get plenty of sleep!

Day 2: 

• Check tire pressure and be sure they’re within the suggested limits for your particular tire.  Usually 90-100 works well.
• Go for a short 10-15-mile ride for a quick pre-ride warm up.
• Double check your equipment the night before. Road ID, medical alert, and medical insurance information.
• Oh did I mention…Get plenty of sleep!

Day 1: Go time!

• Eat a light breakfast  about an hour before. High-carbohydrate foods.
• Drink before you’re thirsty. Water and or an electrolyte replacement drink should be your first choice.
• Eat light easily digestible snacks before your hungry.  Carbohydrate rich-foods like: energy chews, bars, bagels, fruit or granola work best.
• Don’t try something new on the ride and eat things you know agree with you.
• Try to eat a little at a time.  Too much food in your belly won’t be digested and used quick enough (average person can process only 1 gram of carbohydrate per minute) Excessive food sends extra blood to your digestive system and away from your muscles where you need it most.
• Quick stops only.  A stop that lasts more than 10 to 15 minutes might cause your legs to stiffen up and make it harder to get going again.
• Have fun!
• Celebrate the ride with a frosty beverage and BBQ!

In a nut shell if you incorporate the 7P’s (“Prior Proper Planning Prevents Piss Poor Performance”) the week before, all that hard work training won’t go down the tubes and I guarantee a better during and after your Tour De Steamboat.