Training Tips

**JOJO** · 09-07-2001, 11:54 AM

OK, so now that a bunch of us beginners have decided to enter a 24 hour race we need advice from the veterans in regards to training.

When should we get started, how often, etc etc etc.... any advice would help. Thanks

BarbaRosa · 09-07-2001, 01:05 PM

my understanding

In ultra marathon training the rule as I understand it is:
one long day a week
consistancy
sleep food and rest

translation is

what is your long day today? perhaps 1 hr of ride time, perhaps 3, perhaps 6... Pick one and start out. and after improvements on time, recovery, and relaxation while riding, move up to the next longer time.

Speed work is not as important as endurance, the ability to recover, proper nurishment and hydration before, during, and after working. Over all time. On your long ride, each time shave time off while focused on the above.

Consistancy is very very important. Rain or shine or heat or cold... be out there working. If you are looking at the 24 hr endurance like what is it , the Ohio race? Outside training is important for the nuance skills like mud, roots, rocks, climbs the stuff you do not get in the gym. 24 hrs outside you will need to focus on those little mud snakes and such that will take more energy and psyc you out faster after the 5 fall in one mile.

Sleep food and rest. start cooking your own foods, it is real fun and easy to make good meals fast with out pre processed stuff. Sleep over getting out and about. Your body needs the recovery... (my personal biggest prob these days is trying to get more then 5 hrs, I need at least 7 or 8 and I am not getting it dang it)

Remember, the rabbit and the turtel and the turtel wins. Remember that.

For books, there is good stuff on ultra marathon training. I supported a buddy one year at the Leadville 100. So these points are part from that time, and part from my memory of my extensive library...

Always over hydrate!

But I am sure you knew all this! You are the Queen Monkey! Remember, advice is as good as what you paid for it... in this case, its free, go figure

mikec918 · 09-07-2001, 01:24 PM

Get your lights now and starting riding with them.

Depending on the length of a lap 6-8 miles your probably looking at 50-70 minute laps during the day and 70-120 or so at night so with 6 people expect to do 3-4 laps each.

If you can ride for 2 hours non stop right now try to build to 3 hours that should give you plenty of endurance.
1 hr to 3 hrs 6-8 weeks adding 15 minutes per week
2-3 hrs 3-4 weeks

example training program
Sat long hard ride 75%+ Max pace
Sun day long easy ride 60 % Max pace
Tueday short hard ride 1 hrs 85%+ Max Pace
Thurday 1 Hour 70-80%

Hydra and eating, Decide what you like. IE sample Plan goo Pack at the start of every lap plus 1-2 every 30 mins or so during your lap. light solid food at the end of each lap including a little protein. That way you have time to digest it before your next lap.
Bring a propane stove for soup incase it gets cold.

Support Stuff Tent, Cots, sleeping bags Towels, Changes of Clothing incase it rains. first aid stuff. Tires, Tupes, pumps

Big thing have all your bikes looked at by a mechanic the week before the race.

Mostly just have fun

BarbaRosa · 09-07-2001, 01:27 PM

thinking about what I just wrote, and then reading that RM went full throttle for 5 laps....

....er I would say and repeat the idea from Mountaineering, slow and steady. If you jack rabbit, and you 'pop' or bonk, you will have to likely stop, or get injured from your motor control ability shutting down...

... You want to slowly up your ability of slow and steady till youare in front of the pack.. that takes years not months or weeks... so in the mean time, for MOAB, just go out, have fun, take it easy at the start and go steady, burst some speed, recover, burst again, recover etc etc....

Consistency and ability to recover and relax. I am sure you have heard some Tour talk with armstrong and others about what they do, and my favorite part, what those boys EAT! o my, the callories they put down is impressive, steak lobster, cake, rice, soups, salads, beers, wine, fruit... all in one stint of eating! yee haw, that would make it fun to do big events just to consume and burn through those food groups! :-)

**Heidi** · 09-07-2001, 01:41 PM

Have you guys discussed team manager/crew stuff? For all my endurance races, I've had a crew. A good crew person will have some cooking skills, mechanical know-how, and patience. Basically, it's someone to look after all the details you don't want to because you are busy riding. They get you up, make sure your bike is okay, get you to the staging area, make sure you have food and drink when you finish your laps, refill your bottles, and listen to you ramble before pushing you back out on the course.
Just my .02 worth.

***I Are Baboon*** · 09-07-2001, 01:45 PM

Heidi, sounds like you've got that pit crew thing all figured out. YOU ARE HIRED. Thanks.

**JOJO** · 09-07-2001, 01:49 PM

Hehe my thoughts exactly

for real though that is great advice Heidi.. and everyone that has participated thanks!!

**Heidi** · 09-07-2001, 01:50 PM

Quote:

Originally posted by I Are Baboon
Heidi, sounds like you've got that pit crew thing all figured out. YOU ARE HIRED. Thanks.

Haha- I could never do that job, I would just wanna ride the whole time!

chunk · 09-07-2001, 01:51 PM

My advise is buy a road bike. I concentrated on riding my road bike more than my mountain bike this year and have sceen a HUGE improvement in my endurance AND strength. Do a long ride (start our small but build up to 5 or 6 hours) Saturday or Sunday and then a few high intesity rides a couple days a week.

**Heidi** · 09-07-2001, 02:01 PM

Quote:

Originally posted by chunk
My advise is buy a road bike. I concentrated on riding my road bike more than my mountain bike this year and have sceen a HUGE improvement in my endurance AND strength. Do a long ride (start our small but build up to 5 or 6 hours) Saturday or Sunday and then a few high intesity rides a couple days a week.

If you guys have a corporate team with more people, you won't have to ride as many laps so the long distance riding won't be that big of a factor. You definitely will need to practice the night rides if it's not something you normally do. Night riding can be quite challenging.

If you do go with a 5 person team, I agree with chunk. Do a long ride once a week and treat it like a race. If you can ride the road for that long ride, do so, because it will beat your body up less. Eat and drink what you will be eating and drinking during the race. You want to know for example, that eating a banana after riding 40 miles will make you puke. Experiment with drinks (Cytomax, Endurox..) and bars/gels to find something you like.

Most of all, my advice is to have fun!

BarbaRosa · 09-07-2001, 02:05 PM

actually Jo and RM, if you two are going to race MOAB in OCT, well, I have have missed 2 oportunities to ride my motorcycle down on the rim trail do to weather... and am a good cook and have my bike tools.... I would could perhaps have interest in pushing you guys into the race, keeping you hydrated, fed and beered up afterwords... could be fun for an aging 2 wheeler like me and would be the excuse to finally see MOAB.. since I have all the area guide books now....

what are the dates?

an outside option.

Just Barbarosa the redbearded one
justin

**The Toninator** · 09-07-2001, 09:30 PM

hey sirknight is this the one you were talking bout? I am totally interested in this, I wonder if my club would sponsor me for this. Theres lots of good advice here, road biking and all that. I also started training with my club coach this week, it appears that Satan is just a title. Joe is his name, Coach Joe as we refer to him. I think doing interval training during the week and distance (back to back 62's) on the weekends would be the way to go. It might just be me.
P.s. heidi is the woman, How many is it now? 3/24's? wow!
Maybe she could be a trainer!?!
Hey when is all this going down? Are all the team member slot's filled?

09-07-2001, 09:41 PM

Quote:

Originally posted by barbarosa
thinking about what I just wrote, and then reading that RM went full throttle for 5 laps....

Uhm 6 laps........

09-07-2001, 09:42 PM

Quote:

Originally posted by barbarosa
actually Jo and RM, if you two are going to race MOAB in OCT, well, I have have missed 2 oportunities to ride my motorcycle down on the rim trail do to weather... and am a good cook and have my bike tools.... I would could perhaps have interest in pushing you guys into the race, keeping you hydrated, fed and beered up afterwords... could be fun for an aging 2 wheeler like me and would be the excuse to finally see MOAB.. since I have all the area guide books now....

what are the dates?

an outside option.

Just Barbarosa the redbearded one
justin

Yeah, we would love to have ya along. Its going to be a huge event. October 13-14. Not sure what the vehicle situation will be yet.....

BarbaRosa · 09-07-2001, 10:03 PM

well that is a doable weekend... just 2 days or 3 or 4?

I have a subaru wagon with 3 trays for the roof so I could take 2 other bikes besides mine and a couple people and gear. I think the drive is ... 7 hrs? one way.

I will send you my phone via email it is the best coord way. and lets get coffee on monday after work or so, I can be in boulder town after 530...

this could be a good adventure.. I may do a day or two in front of or back of to get a little explore time in the area... maybe...

have tent, will travel... also the world best hostel is in MOAB. the lazy lizard