322 km in one day!

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http://www.tbn.ca/cycling/hairshirt.htm

Annual Toronto-Niagara-Toronto Hairshirt Classic Double Century
322 km in one day!
Sunday, June 28, 2009, 6:00 a.m.
It's been twenty-one years since TBN assumed sponsorship of the Hairshirt, a personal cycling challenge whose name comes from a medieval form of monasterial punishment and penance, in which monks wore shirts woven of very coarse horse hair, causing them to experience extreme discomfort. Founded in 1978 the Hairshirt pits the lonely rider and his/her bicycle against the road and the elements, and for this reason the organizers provide no support other than a map and encouragement. The group leaves Square One Shopping Centre at 6:00 a.m. sharp and you'll have until midnight to complete the ride. Participants must wear CSA-, Snell-, or CPSC-approved helmets. Please bring lights if you expect to finish after dusk. Why not make 2009 your Hairshirt year? Please pre-register by calling Owen Rogers at 416-232-0243 and leaving a message or send email to hairshirt@tbn.ca. As usual, TBN waives the customary $5 participation fee for non-members.


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Preparation:
Unless you're planning on completing the Hairshirt in 12 hours or less your two biggest assets will be self-sufficiency and self-confidence—sub-11 hour doubles require actual training regimes! (Remember that the Hairshirt is relatively flat (2000 m of climbing over 322 km is flat) so if you do most of your mileage in hilly terrain you can reduce the following mileage figures accordingly). Self-sufficiency comes from the ability to effect simple repairs on your bike and having the right clothing and equipment along. Self-confidence will flow out of self-sufficiency and the knowledge that you've trained enough to complete the distance.

Training:
Train at the pace you plan to do the ride at or faster. Eat and drink as you plan to do on the ride. Unless you enjoy suffering you should be completing weekly cumulative distances of 300 km or more by the end of May. Two weeks before the ride do back-to-back centuries on Saturday and Sunday—the TBN's TNT Overnight is perfect for this and fun to boot! The following Saturday do about 220 kms. The next day you should do an easy spin (active rest) of 50 km or less. You can ride through the week but avoid any hard efforts. Starting Thursday make sure you eat well for the next three days. Get plenty of sleep Friday night.

Ride Day
Not a good day to experiment with new equipment, clothes or food!

The Bicycle
Ideally you will be riding a mechanically-sound, drop-handlebar road bike. Bring a pump, patch kit, spare tube(s), tire levers, multi-tool appropriate for your bike. A spare fold-up tire is good insurance.

Clothing
Whatever. Don't use the ride to break in a new pair of shoes or shorts, however.

Food
Gourmands and omnivores can buy stuff along the way
randonneur-style, but a handlebar bag/seatpack/fanny pack filled with high-carbo energy foods is a popular idea and great for picky eaters--there's no guarantee you'll be able to find your favourite foods when you need them.

Water
On a hot day you'll need lots of liquid and water is the least complicated to absorb, but pay attention to replacing electrolytes, as well. You should have at least two 750 ml water bottles on your bike. Throw in a 2 liter camelback-style reservoir and proper hydration will be the last thing on your mind as long as you remember to drink before you're thirsty!

The Unforeseen
You'll need a plan to get back home if your bike gets trashed—chewed up tire, exploding freewheel—or you get exhausted. There are bus stations along the route for example or you could call someone to come pick you up. Just remember to bring your Visa, cellphone and/or calling cards!