Category Archives: Training

Listen to an introduction to the N24 Series and tips for getting into 24 hour racing.

http://mountainbikeradio.com/the-last-aid-station/n-24/

Racing  Frog Hollow Solo unsupported

Posted on October 21, 2010  by Fixie David Nice

A lot of racers are nervous about attempting a 24 hour race if they don’t have a support crew. I have ridden in numerous races and events unsupported, and would like to share some tips and tricks on how you can do races, with minimal gear, unsupported.

Before the event prep:

The secrete is being organized. I like milk crates or rubber maid bins. They are cheap, durable, and flexible. They can be used as a travel carrier, as a table, as a chair, and a way to help sort the various bottles and food items during a race.  Having the bins different colors can help when your tired and/or its dark.  I use one crate to put as many bottles as I can in, I use one to have an assortment of food and snacks, then one for bike parts and gear.

When it comes to nutrition, I keep things simple. I try to have at least one water bottle per lap which I mix with a food supplement ( take your pick…carbo rocket, perpetuem, etc..) . I like a 1/2 and 1/2 mix ratio of supplement to water. I also keep at least 2 extra gallons of pure water for the hotter times of the day. Often I will use this with electrolyte supplements, such as Elete. I like them in pill form and find they will help to keep from cramping, especially in the desert climate.

When it comes to real food, I keep that simple too. I find that a stash of ready to eat snack does well for me. I will keep a few bars, potato chips, candy, etc on hand as you never know what you will be craving. I save the hot food preparation until the end, however, to have time on course.

Last, make sure you are prepared with all the other details ahead of time.

•Have battery’s charged and ready for your lights

•Check local weather – weather.com or local shop

•Have tubes, tires, chains and other common parts ready.. maybe even a spare bike tuned and ready to go

•Clothes depend on the weather, but in general the days are warm and the nights can be very cool, so bringing clothes that can be layered is best

Staging area:

If the weather is dry I find you do not need a shade tent. I’ll just lay down a tarp and sort out gear, food, and bottles out on the tarp. Basically I try to set things up so I can get in and out quick and optimize my time in the pit. ….and not make it more comfy then my bicycle seat =). I set up one chair to sit. I’ll have a pad and sleeping bag ready, however I wont set it up unless I need it at 3:00 am. This keeps the temptation to stop at bay.  I also set up some funky light for at night so I can find my pit easy when I’m not firing on all cylinders.

During the race:

If I don’t have someone helping me in the pit, then I keep it a bit more mellow then if I have support.  I make sure I drink a bottle every lap, and eat just a little. I try not to be afraid to take a short catnap at night if needed, I  just remember to set an alarm and have everything ready for the next lap so as soon as I am up I can get back on course.

So if you don’t have a support crew or a pit person don’t let that keep yah from racing and riding

Training- Road or trail?

By Sonya Looney •  in Elevation Outdoors Magazine. January 25, 2011

One of the frequently asked questions at our Ergon Kliniks are, “Do you train on the road or mountain bike?” If you’re a mountain biker, this is a pretty legit question. I normally tell people that they should do what they like to in order to avoid burn-out. However, finding a good balance is important. A lot of us are mountain bikers because we LOVE the trail. Will it hurt you if you never ride your road bike? It depends on what your goals are. For the weekend warrior who rides for the pure joy of mountain biking, road biking probably isn’t necessary unless they really love it too. So, as a mountain biker, why would we also road bike?

1. 1.It’s easy and simple. You open your garage, get outside and go. The bummer about mountain biking is that most of us are not fortunate enough to live close enough to ride to a trailhead. If we have time, we definitely will put our coffee in a to-go cup and head to the trail. (Skiing is even worse!) However, weekday schedules make mountain biking a little more difficult, especially with family and full time jobs. A quick jaunt on the road bike can preserve or build your cycling fitness so you’re stronger when you hit the trail with your buddies on the weekend.
2. 2.

It gives you a different kind of workout than the mountain bike. This is the biggest for me. I don’t particularly love road biking, especially out and back on flat roads in the winter. I do like climbing a canyon or big hill on my road bike. I simply don’t get the giddy feeling on my road bike that I do on my mountain bike. If someone gave me the choice between a road bike ride or a mountain bike ride, I will almost always choose the mountain bike. I noticed that the lack of time I spent on flat roads on my road bike was having an effect on my stage racing performance. I was missing something…. sustained power. Mountain biking requires large bursts of power and effort to get up short, steep climbs, or get through a technical section. It’s a lot of pedal pedal, coast, pedal, coast, coast. You get the idea. Road biking… is a lot of pedaling and continuous power output. The road is hopefully nicely paved and there aren’t a lot of obstacles. It’s relatively easy to ride one speed and put out the same effort with minimal coasting. This is very effective for winter training to build a base. From there, you can begin to fine tune the workouts with hills, intervals, etc.

3. YOU CAN FIND THE ENTIRE ARTICLE BY CLICKING THE TITLE

Recovery time required for ultra-endurance racing

 Tips for a successful team race:

Preparing to Race as a Relay Team?  These are some tried and true tips to help you have a successful team experience. Posted on October 20, 2010 by GRO Promotions

If you are looking to do you first endurance relay race and want to know about the team dynamics of entering on a 4 or 5 person team this article should help

Joining a team and racing in a relay setting can be an incredibly rewarding experience so first and foremost remember teams work together so communication at all times during training, event preparation, and during the race is key.

PRE RACE:

1. •Before you sign up for a team decide what your goals are for racing. Do you want to be a top finisher, race just to have fun or maybe achieve a new personal goal? Reasons for racing are different for everyone, but they should be compatible with your teammates.
2. •Train together. As much as you can get to know your teammates as people, as riders, and as competitors. Help each other to break new ground during training

EVENT PREPARATION

1. •  Have a pre race meeting. Discuss racing order, expected results for the team, excepted lap times for each rider.
2. • As a team you can share resources and make packing and travel easier. Make a list of race essentials and divide the load
3. •  Meals: Some teams like to plan shared meals while others have their own individual tastes. Decide how meals will be planned and prepared and always bring a little extra to share.

DURING THE  EVENT

1. • Don’t leave your team hanging. When it is your time to go out. Be prepared to get on course immediately.
2. ★      Keep a log of rider time in/time out
3. ★      Set an alarm for 30 min or more before a rider is due back
4. ★      Communicate before and after a lap on your physical and mental condition
5. • Stay positive and support your team mates. a few “ good job” , and “nice lap” goes a long way to having a fun event.
6. •  Finally, decide what you will do after. Drive right home? stay and enjoy the town the race was held in ?.. Communication is the key