Endurance Racing...Things I Think I Know

So the last few days off the bike have given me plenty of time to masochistically miss the suffering of grinding away hour after hour.  I started to think about the different events I have done and tried to take stock of what I have learned along the way...It seems like it has been a while since that first event and it looking back...it has been a while.

I originally signed up for the Cohutta 100 in 2008 with the intention of using it is a learning experience for Leadville.  The fear of failing at Leadville motivated me to train (and subsequently over-train) for the race.  Looking back, I probably would have done things a little differently so that the legs were not so tired on race day at Leadville...

at the finish of Leadville

My 2008 race schedule included the Cohutta 100, the 24 Hours of E-Rock (as a duo), the Silver Rush, Laramie Enduro, and Leadville.  It also included a day ride from Denver up to Mt Evans and back (110+ miles and climbing to the peak of Mt Evans at a little over 14,000 ft).  Along the way my weekend training rides often went over 7 hours and I did not believe in taking a recovery week which only added to the tired legs when toeing in for Leadville.

At Twin Lakes in Leadville...gearing up for the big climb to 12,600 ft

2009 was pretty tame...the only longer race I did was the Butte 50.  2010 has been a busy year once again.  The schedule included the Boise 9-5, The Cream Puff, and Pierre's Hole 50.  The 'A' race was the Cream Puff and it was a whole new ball game trying to do it on a singlespeed...in looking back at all these events these are the things I think I have learned along the way:

• Don't over-train!  Take every 4th week as a light week (maybe make it every 3rd week if your legs tell you so), but
• Take your training seriously - create a plan and stick to it.  It will require several months of riding and training including getting out on days that are cold, or suffering through long days on an indoor trainer.  Be prepared to make those sacrifices.
• Signing up for an endurance event makes you train (getting something on the radar definitely is good incentive to get out and ride).  The fear of pain during the event is a great motivator.
• Don't compare yourself to others who are racing these events.  This is more or less a solo journey unless you are an elite athlete who can race for 100 miles, etc.  Keep in mind that people who show up to these races are in incredible shape...in some cases they are the elite of the elite - weekend warriors can do these events but they need to train diligently for several months!
• Don't think you can do it off the couch...unless you are a freak of nature
• Plan on suffering...regardless of how in shape you are, you will suffer
• Be ready for adversity - You cannot control all variables and at some point something will happen that you have to push through (could be weather, mechanical issues, nutrition issues, dehydration, etc)
• Do your homework...fail to plan and plan to fail...It pays to do some course profile investigation...Looking at a course profile often helps me in training and mentally prepping for what is ahead.  It also pays to talk to people who have done the event, pick their brain, get beta for what to expect...dress accordingly...give yourself options as the temps will change significantly throughout the day (considering you will be on your bike from early a.m. to at least the heat of the day and beyond).
• Don't be afraid to use the aid stations!
• Don't make changes to your bike before the event...use what got you there
• Nutrition - Figure out what works for you and follow the same regimen you used during training.  Plan on eating between 250-300 calories an hour in order to keep your body fueled
• Hydrate - Make sure to drink as soon as you start riding.  Once you get dehydrated in one of these events it is really difficult to overcome it
• Race Start - Don't get caught up in trying to get pole position...it is going to be a longgg day...race your own race,at your own pace.
• Mental Fortitude - You will suffer - no getting around it...be ready to dig deep and push through whatever is thrown at you.  You will want to quit several times but you will have to find ways to persevere.  You will kick yourself in the arse later if you feel you did not do everything to finish.
• You can do more thank you think you can.  The human body is amazing and you can achieve more and push your body more than you think you can. 
• Finishing is ALWAYS a huge accomplishment and sense of achievement.  Due to all the variables that you are confronted with, it is always a success to finish.



Cream Puff - finished on the single-speed...Otis thinks I am salty!

• Singlespeeding these bad boys hurts....what seems cake at mile 10 on a singlespeed will seem like sheer agony and unrideable at mile 90.  The same angle hill at mile 10 will crush you at mile 90. 
• Tubeless setup rocks!  Being able to run a lower pressure with better rolling resistance is awesome.
• Constant motivation - Find things to think about to motivate you when you need. 
• Breaking the race down into smaller segments - I will break the race up into segments and mentally plan to get to reference point 'X' and then plan accordingly from there once I get there...your body will hurt and it helps to take it one step at a time and break the race down into more manageable segements...baby steps!
• Spectator support - hearing words of encouragement is always awesome!
• Aid Station volunteers - I always thank the support at aid stations since they are always at the read to help.
• Be flexible - When adversity strikes, be ready to adapt and confront it.  It is great to plan but there will be monkey wrenches thrown in your plans so don't freak out and be ready to deal...
• Stretch a ton weeks before the race- yes yes - you should always be stretching but I am not as discsiplined as I should be....Being flexible helps to mitigate all the little aches and pains along the way
• Finish Area - It is always inspiring to be at the finish and see others who are going through the same sense of accomplishment...not to sound too corny but it can be emotional...some people sign up for these events as a life long accomplishments.  The joy at the finish usually over-shadows (at least temporarily) just how much your whole body hurts.
• Appreciate the support of loved ones.  It is a big sacrifice if your significant other comes along for support.  It usually means sitting around doing nothing all day...or in our case, it means managing two big Ridgeback pups for the entire day...sometimes I wonder if I have the easier day?
• Enjoy it - As much doom and gloom of pain & suffering, try to enjoy the journey!
• Beer - the victory brew seems to taste better after these events
• It can be addicting...even though you finish these and say 'There is no way I am doing that again', it will just be a matter of time until the nagging starts to grow into full on screaming...the body will hurt right after these and once the pain subsides you start to forget about how much it hurt and start to plan for the next one....High Cascades anyone??