One of my objectives for 2009 in terms of cycling was to complete an imperial century, i.e., 100 miles/160 kilometres.Â Well I achieved it today with a Perth metro ride of 163.3 km.
The route map is below, but basically I rode north from Churchlands following the Mitchell Freeway PSP until the end, I then headed west to the coast, then followed the coast south through Fremantle to Kwinana, where I turned east to pick up the Kwinana Freeway PSP.Â I followed the PSP south to where it is currently closed, then turned around to head north along the path to the city, then west to Subiaco and then back to Churchlands.
If I was to do this ride again at this time of the year (February) or in fact any time over summer when the south westerly winds are common I would reverse the direction. That is I would go south to the end of the Kwinana Freeway first, then back to Fremantle, up the coast to Kinross, east to the Mitchell Freeway and then south to Churchlands along the PSP.Â This would break up the time spent riding into headwinds.
[iframe http://js.mapmyfitness.com/embed/blogview.html?r=66a2ae4e95d7f4bb37162ac0d3d058c4&u=m&t=ride 450 550] Perth Metro Imperial Century
The screen grab from my Garmin 305 pretty much sums it up, well excluding the maximum speed!Â Looks like railway line interference at some point.Â I had hoped to average 25 km/h but the long run into the wind plus some unplanned bike path riding on the northern end of the ride put claim to that.Â Given the day, I am happy with the average. On the last leg with the tail wind my average was around 26 km/h.
I also tried to pace myself, but interesting as the ride wore on my average heart rate continued to increase. I guess as I got tired I had to put more effort into maintaining some sort of reasonable speed.
Food and Water:
I left home with two 650 ml water bottles filled with Endura. I called into the office at Joondalup and topped up a bottle with Staminade. After about two hours riding I ate a Go Natural bar. Once I hit Fremantle I called into Anne’s to refill my empty water bottle with Staminade and grabbed a couple of Tip Top muffins.Â Once I got to the southern end of the Kwinana Freeway I ate a PowerBar Protein bar (probably not the best choice but it was what I had in the cupboard). I had also finished off a water bottle and was well into my second one.Â Thankfully there was a water fountain just south of the Roe Highway, so I was able to fill a bottle with water.
In addition to the above I carried two Hammer Nutrition gel flasks containing eight shots of gel which I consumed.
I suspect that I was probably a bit light on with the food as my estimated calorie burn is around 5100 calories.Â Â A discussion of note has know taken place at the Australian Cycling Forums on food intake on long distance rides. Worth a look or if you can add to it that would be great as well.
Water – Drank four 650 ml water bottles
Food – 1 x protein bar; 1 x muesli bar; 2 x toasted muffins; eight gel shots.