Epic Training Systems - Ultradistance

Ultra Distance Cycling

Three steadfast rules of Ultra Distance Riding (not necessarily in this order).

Three things that make Ultra Distance Cycling extremely difficult.

"Rip that bandaid off..."

Post-ride Recovery

Pre-ride Checklist

In My Opinion...
(Random thoughts on Ultra)

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Ultra Distance Cycling

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People ask me how did I get into Ultra distance riding? Well it is one of
those things where you reach a goal and "say well that wasn't that hard" so
you make another goal-and the next time it's a more challenging goal.

I started with club rides in the 50 mile range. Eventually, that didn't seem far
enough so then I began riding from my home to the ride start. My 50 milers
became centuries because my home was 50 miles round trip from the ride
start.

Then I crashed and was off the bike for two years. My bike was toast, my
work took over my life and before I knew it two years had gone by. In two
years I had gained 30 lbs. When I decided to get back into riding I chose a
goal 8 weeks away. That goal became riding a Double Century (DC). I had no
idea how I was going to train for one but all I had was this idea of completing
one.

My first Ultra ended up being a Triple Century (I did the double and kept going)
and I was hooked after that. I love the long stuff now and am most happy when
I am on my bike than anywhere else.

1. Stay on the bike

2. Stay fueled (includes hydration)

3. Stay on Course

Ultradistance riding can give you some epic highs, why else would we do it?
But with those highs come some lows. I call this "Rider's Hangover". Such
an extensive amount of riding is physically taxing, and your body definitely
lets you know it. After a ride of this magnitude, you can expect:

Muscle soreness
Some Nausea
Headaches

There are however, some steps you can take to help speed your recovery.
Think about the four Rs as a method.

Rehydrate
Refuel
Rest
Ride

Rehydrate--It is absolutely necessary to replace the fluids lost while riding.

Refuel--Eating afterward is essential. Begin by eating within the "magical" 30
minute window. Your body is craving for nutrients. Ensure a good mix of
protein and carbohydrates.

Rest-- is a natural follow-up to extreme exercise. I find propping my legs up
with cushions helps my legs feel better.

Ride-- Get back on your bike. While rest is good active recovery is better. An
hour to two hours will suffice. This ride should not include hills. Resist every
temptation to chase down people that pass you and use discipline to keep the
intensity low and stay true to your workout plan.

Following the four Rs will help you Rebound from your last Ultra and
have you feeling stronger for your next.

1. Mileage- I tell people it's never the mileage --"you can do a century today
if you want it bad enough."

2. Elevation Gain- The amount of climbing is what will make the event
much more difficult.

3. Intensity- Finally, the intensity in which you ride the mileage and the
elevation gain will compound the pain and suffering.

DISCLAIMER: If you are just getting into Ultra Cycling be cautious and
experiment in training to find your limits. Completing an Ultra should be
your primary objective. Ride within your limits.

I strongly believe you should go as hard as you can for as long as you can and
if you fade so what, you will be further down the road. Time, weather and
overall fatigue drains you as the night wears on. As the ride drags on it is no
longer a physical challenge it then moves to the next level-your psyche. Many
beginning ultra cyclists take their time in getting through the course and while
being cautious and conservative is important, I believe they are exposing
themselves to the elements much longer than they have to.

Typically Double Century courses have the majority of the climbing early. Get
through the climbing before it really heats up. After the climbing, the course
usually takes you back to the start through generally downhill terrain. I find
navigating at night to be much more difficult and would rather do it during the
twilight hours and not at night. Psychologically, when still riding in the 13th,
14th, and 15th hour you are truly having to dig deep to finish your event.

Please, heed my advice STAY MOVING, STAY ON THE BIKE and you will
have a much more enjoyable day. Visit with friends at the finish and enjoy
their company over a nice hot meal.

Top Ten Things I check/prepare before an Ultra Event

1. Fresh rubber-- I always install new tires for Ultras- I rarely flat in an Ultra. I
generally ride 10,000-12,000 miles per year. I wear my tires much sooner than
most riders. I use GP3000s and am currently evaluating GP4000s. They ride
really nice. I also get my tires through pro-deals and so cost is not an issue. Use
common sense, on this one. Inspect your tires for cuts and wear and if they are
in good shape for at least double the distance of your event leave them on.

2. Lighting System-- How long will the event take me and then pad by 20%
then decide do I need the Niterider or Cateye. ALWAYS have two rear lights you
never know when one may blow. Check them regularly during your night riding.

3. Charge/fresh batteries for lighting system

4. Charge cell phone--pre-paid phone cards can also allow you to communicate
with the rest of the world when out of cell coverage. And don't forget to bring
zip-lock baggies.

5. Tune bike- Tuning the bike not only ensures shifting and braking is working
precisely but another benefit is a fresh set of eyes will be looking over your bike
and may find something that needs replacing or worse, a cracked frame.

6. Emergency repair bag-- 3 tubes, patch kit, chain tool, boot, CO2, tire levers,
a multi-tool with all the common hex sizes, frame pump for the longer events.
Keep a copy of your Driver License and your medical ID card, along with an
emergency contact in your saddlebag. Zip ties and bungie cords.

7. Layout clothing for possible weather conditions

8. Riding Wallet-- Cash and Credit cards, many places "in the boonies" don't
take plastic. Choose a sturdy waterproof wallet.

9. Route sheet-- If route sheet is available before the event, become intimately
familiar with the planned route. Use all means necessary i.e. mapping software,
Thomas Guide, drive it, ask questions of other experienced riders, plan nutrition
according to controls. And don't forget to bring zip-lock baggies.

10. Nutrition-- Premix your preferred nutrition the night before. On the bike I
carry ONLY two bottles. I make one bottle of concentrated fuel and one bottle
of regular strength. Then I make an 8oz bottle of concentrated Carbo-pro into a
homemade gel. Very little water and 10 scoops (five servings). I use one of
these bottles per century. I also have a bottle premixed of my recovery drink.
When I get done with my event, I have a bottle waiting in the car that has enough
Carbohydrates and Protein to satisfy my requirement for the first 30 minutes.

Rest/Aid Stations-- make them short make them count get
back on the bike

I am not a great climber, nor am I great powerful rider that hammers along on
the flats at 25 mph. The only reason I do well at my Double Centuries, is that I
don't spend much time at the aid stations. Here are my thoughts on how you
can, beginning with your very next (or first) Double Century improve
your time by 30 minutes!!!

Do you want to improve your time at a DC? Have a plan for each and every
stop you make, no wasted efforts or time. Please finish all fluids before pulling
in to the stop. Make prudent use of your time, don't rush, and don't forget
anything. Your stops should have a certain pacing, rhythm if you will.
Consider this, how hard is it to improve your "rolling time" by a 1/2
hour? Alright now consider this, How easy is it to cut 5 minutes off of your
six stops?

A. MAKE THEM SHORT. Reduce your time at the rest/aid stations. While
this seems obviously clear to most riders, there are riders that spend too much
time chit-chatting at the stops. Fussing about with no apparent plan. Wanna
talk? TALK ON THE BIKE GET BACK ON THE BIKE.

B. MAKE THEM COUNT- Take care of all your needs. Go potty first if the
lines are shorter, fill bottles first if that line is shorter, go potty before the stop if
you are out in the boonies (be discreet), then the you don't have to wait in line at
the rest stop. Strip cold weather clothing, or put it on, sunscreen, lip balm, read
your route sheet do all these things and GET BACK ON THE BIKE.
Eventually, you will be skilled enough to do many things while the wheels are
still rolling.

C. GET BACK ON THE BIKE- Funny thing if you are not on your bike you
are not moving towards the finish line. Grab your food and eat it on the bike.
Grab different choices and see which is appetizing to you. Every thing you do
at the rest is aimed at what do you need from this stop until the next stop. In my
opinion, sitting down is a mistake-- stay moving-- GET BACK ON THE BIKE.
Shade is the only exception to the rule. Find shade and cool down if the ride is
getting hot--then GET BACK ON THE BIKE.

D. When I train I carry lots of dollar bills. I make my stops at convenient
stores and leave enough singles on the counter to cover the cost of the fuel
(fluids, food) and boogie out of the store. This is the same way I do my
stops during Brevets. I am BACK ON THE BIKE in less than 3 minutes.

As the winter approaches I just wanted to share some tips for wet
weather riding

1. Watch For Oil Slicks: Wet weather makes roads slippery. The rain
brings oil to the surface of roads, making them especially treacherous.

2. Brake Early: The wet roads means you will have wet breaks and
rims which results in less efficient breaking. Start breaking early, gradually
applying pressure. This will help clear the water from you brake pads
before you need to stop.

3. Corner Slowly: You have less traction on wet roads, so reduce your
normal cornering speed.

4. Avoid Puddles: Puddles can hide holes in the pavement, broken glass
and other nasty surprises. Avoid puddles if possible, or go through them
slowly.
5. Don't Ride The Line: Painted road lines are extra slippery when
wet. Avoid riding on the line and corner carefully when crossing over
painted road lines, metal plates or service covers.

6. We Can't See You: Rainy weather decreases your visibility. Wear
bright outer garments so motorists can see you better.

7. Dress Code: Wear a cycling rain poncho or waterproof suit. If you
can afford it, GoreTex or other breathable fabric will keep the rain out and
keep you from feeling clammy. To keep your head dry, try stretching a
shower cap over your helmet. Keeps the heat in & the rain out!