Long Distance Ride Tips?

[orchie]

All, I'm riding the Highland Fling in a few weeks, and it's my first longish competitive ride. By no means out to prove anything except to myself but I'd really like to get any eating tips you have so I don't run out of energy after 60km. When, what, how much? Is it worth taking Endura (or similar) in addition to my water? Any other tips you have will also be appreciated.

Thanks for your help

Grant

[beefcake]

Hi,

I am an amatuer racer who has competed in a couple of 12hour enduro races. A couple of my uncles are 'roadies' and they gave me some good tips. Here is what I found to help me keep going.

- Leading up to the race you should be drinking plenty of water and eating the right food (you don't want to be stuffing yourself with high carb food and water on the day if your body is not used to it).

- During the race I usually have a camelbak full of water and a drink bottle with some powerade in it, and I will take drinks alternatively from one then the other so the powerade gets diluted. You should also have a couple of snacks in your pocket or camelbak to keep you from 'hitting the wall' (a term used when you all of a sudden run out of energy). I usually have some sort of muesli/Fruit bar (something easy to digest) every now and again. You should remember that munchy bars release carbs slowly so you need to eat another as the effects of the other one is wearing off. Alternatively you can have something like 'carbo shotz' that release carbs a lot quicker and the effects are felt quicker.

- For lunch on the day try and have some pasta or something else with high carbs, and something easy to digest (you don't want a greasy burger sitting at the bottom of your stomach while your riding).

Most important of all these would be to drink plenty and to have some snack while your riding, you won't burn out if you keep the fluids and carbs up.

Good Luck!!

[Rider]

Eat lots of carbs in the days leading up to the race.

The morning of the race I like to have porridge for breaky but make sure you eat it a couple of hours before the race to let it digest.

And drink lots, even if its cold but if it's hot keeping your fluids up is even more important.

[Pete W]

Grant, Mate try experimenting with some carbs, bananas, gels, fruit cake,powerbars,allens snakes(My favourite)anything, on some training rides just to make sure you can handle it. Also drink heaps before you get thirsty and eat before you get hungry, try just snaking all the time because on a point to point you don't really know whats around the corner or when you'll have time to stuff something in, trust me trying to eat and drink whilst negotiating a gnarly downhill isn't fun.
Best of luck mate
see you there

cheers
Pete

[Bigaus]

Try reading some of the AIS fact sheets about nutrition. They have one for MTBing which covers foods for different kinds of enduro races. Good reading. I've done a few solo 12 and 24hr races now and used the info to good effect.

http://www.ais.org.au/nutrition/FuelFactSheets.asp

[orchie]

Thanks for the tips guys... I'll be letting you know how I go!

Grant

[John U]

be prepared but don't carry too much shit as it will mean extra effort on the day. a couple of times i have ended a long race with a heap of food supplies that i haven't needed. learn from training experience.

[scratchy]

Have a heart rate monitor and ride by it.

I did a 150km road ride and it was 2000 odd cyclist. My mate was going by his speedo and was wanting to hold a speed, I was going by my heart rate, trying to hold a heart rate (high 170s from memory). Needless to say he was quicker over the first 50kms, but after that....

I ended up finishing 15 minutes in front of him.

PS Gu is awesome, I like Leppin Enduro as well.

[PDogg]

Grant

Having done a few solo enduro style races now, I can say the most important thing is to ride your own race.

At the WSMTB 12 hour I felt crap after a few hours, so I made a rule that I couldn't pass anyone going up the climbs. I got passed by people I'd usually fly past, and kept first timers company. But.... at the end of the day I was passing fried people who'd passed earlier, and i finished in good condition and had a good result. I know you're an MTBer (not a whippet), use the rocky flats and downs to gain time you loose by being sensible on the ups.

On race day have a good breakfast a few hours before the race at least, and then carry easy food like museli bars and gu's. Munch on a little, often. For fluid drink water or weak sports drink if you're not used to full on sports drink. Drink regularly. Although people say drink drink drink, you can drink too much, so listen to your stomach. If you feel full or your bladder is busting after an hour, slow down on the fluids!

I can't stress the 'ride your own race' bit enough. If you're fit enough you'll still do well, if not, you'll still be alive the next day.

[orchie]

Thanks again guys... this is all valuable stuff. If I can survive this then I'll be looking to do more enduro events on a regular basis.

Grant

[Dumbellina]

A large tub of hydrozole - might have to ask the doc for a 'script - to keep chaffe at bay.

[schmackster]

Grant

Having done a few solo enduro style races now, I can say the most important thing is to ride your own race.

At the WSMTB 12 hour I felt crap after a few hours, so I made a rule that I couldn't pass anyone going up the climbs. I got passed by people I'd usually fly past, and kept first timers company. But.... at the end of the day I was passing fried people who'd passed earlier, and i finished in good condition and had a good result. I know you're an MTBer (not a whippet), use the rocky flats and downs to gain time you loose by being sensible on the ups.

On race day have a good breakfast a few hours before the race at least, and then carry easy food like museli bars and gu's. Munch on a little, often. For fluid drink water or weak sports drink if you're not used to full on sports drink. Drink regularly. Although people say drink drink drink, you can drink too much, so listen to your stomach. If you feel full or your bladder is busting after an hour, slow down on the fluids!

I can't stress the 'ride your own race' bit enough. If you're fit enough you'll still do well, if not, you'll still be alive the next day.

Grant, listen to this man as he came 4th in the solo division at the WSMTB 12hr on an Ellsworth Truth, not one of those lightweight specials, just by doing exactly what he said.

I need to listen to him myself as I hate being beaten up any hill and in my last 100km race hit the wall at 75km because I went too hard on the climbs. :( I just about crawled the last 25km and it was an experience that I don't want to have to endure again.

This time I have the heart rate monitor and have calculated my maximum lactate threshold (i.e. max heart rate at which your body can dispose of lactic acid as fast as it is produced) and I will be ensuring that I stay under that for 99% of the race.

All the other advice is spot on the money, the hardest thing is following it on the day. It is almost too late now but the best thing is to practice eating whilst you are training to get the quantity and type of food right before you even start.

[dunk]

This time I have the heart rate monitor and have calculated my maximum lactate threshold (i.e. max heart rate at which your body can dispose of lactic acid as fast as it is produced) and I will be ensuring that I stay under that for 99% of the race.

I've been using my heart rate monitor for the same reason in the Working Week Series this year. Staying under or not going too far above your LT makes a big difference towards the end. The only problem I have is at the end of the race I know I could have gone harder, as I have little or no lactate build up.

[PDogg]

Grant, listen to this man as he came 4th in the solo division at the WSMTB 12hr on an Ellsworth Truth, not one of those lightweight specials,

Grant

It was a Moment (althoug not as heavily built as yours), not a Truth. So yeah, plug away at your pace on your beast.

[Cúl-Báire]

Having done quiet a few enduros, I agree with all thats been said...

Stick to your own race in particular, I have a serious problem with this I go out too fast- especially with climbs and trying to get past the slower riders - you know the sort the ones that stop dead at sight of a rock in the way :rolleyes:

So stick to your own race and you'll be fine. Take some food, but dont eat too much or you'll be crook in the guts. Take a fair bit of water- and carry a bottle with some kind of recorvery drink take a swig of that every so often. Again dont drink too much, or you'll have a great water belly :confused: .

[orchie]

Thanks guys... I rode Andersons on the weekend and although it isn't a long ride, refuelling regularly allowed me to climb the entire way out for the first time. Looks like eating is going to be important!

Grant