Let's be honest, July hasn't been a great month for English cricket fans. Heavy rain at Old Trafford robbed us of the chance of levelling the Ashes series. The same weekend the Cycling Time Trials National 24-hour championships was due to take place and things didn't look good, nonetheless with cycling, rain did not stop play.
Despite constantly checking every single weather app available, the forecast was
going to be wet for at least half the event, including the whole night.
However, you can only control the controllable, therefore planning for this ultra
endurance event my focus had to be on training, nutrition, equipment, my support
team, and post event recovery.
I happened to be on holiday in France for 4 weeks during May, the quiet rolling roads
provided an excellent training environment to help me build base endurance (the
cornerstone of long-distance racing). Here I focused on my INSCYD Zone 2 and aerobic conditioning on my long rides lasting four or more hours. I tested different fueling products during this training block. This is an important factor to consider as it helps to identify what your stomach can tolerate. Personally, I find the TORQ Energy Drink (vanilla flavour), and the ‘neutral’ flavoured energy gels really suit my stomach. So I aim for 500ml per hour which equates to 1 TORQ unit.
My 2nd training block was encompassed on the All-Points-North event. This was my
first self-supported, ultra-distance, endurance experience. This event certainly tested
my fueling strategy, as I need to ensure I consumed enough calories so not to run
out of stored glycogen and 'bonk out' in the middle of nowhere. I estimated that my chosen route would see me climb over 50,000 feet and cycle 620 miles. Consequently, I planned various stops at shops and garages for hot food and drinks but also relied on TORQ bars (favourite flavour Mango) which provide 30g of carbs. The event helped me to prepare for riding during the dark hours, which is crucial for 24-hour races. I rode through 2 nights and became comfortable riding in the dark, happy with my equipment and
lights (USE Exposure Lights - sponsored by TORQ).
As I had retired (!!) from TT’s a few years ago, I had to ‘beg, borrow and steal’ a bike
and various other items of equipment. Thankfully, my cycling buddies kindly
provided me with a TT bike, wheels, and TT helmet. I’d previously had a bike fit and
understood the need of a well-fitting bike, crucial for efficiency and comfort during
long rides. Ensuring my bike was adjusted to fit my body properly helped to prevent serious aches and pains, allowing me to ride more efficiently and delay discomfort during the race. I reviewed the contact points and used extra padding on my arm rests. My
custom insoles help me to avoid hot spots, which can become so painful it's almost
impossible to continue to ride. My TORQ gels were syphoned into a runner’s squeezy
bottle, they hold 8 gels reducing rubbish and the need for ‘hand-ups).
The Power of a Supportive Team: Fortunately, I have an amazing group of friends
and teammates who genuinely care about my well-being and success. This can make
all the difference. I knew my support team would provide me with encouragement,
motivation, and valuable insights during the event. I knew from the weather forecast
that my team would need to help me to overcome adversity. There would be
challenging situations during the 2023 National 24-hour time trial, when I would be
faced with harsh weather conditions. In such moments, having a support team by
your side can help you stay resilient and navigate through tough times.
Race day preparation started with something from the TORQ meal and breakfast
range; I knew I would benefit from 5:1 Carbohydrate:Protein, where the protein component is 25g carbs 125g. I thoroughly enjoyed the hot cinnamon and raisin
breakfast.
As I left the HQ and headed towards the start line, I knew I had ticked all my
boxes. I was happy with my nutrition, bike, and equipment. I was even happy with the weather at that moment in time! I knew exactly where my support team would be providing me with fluids and food (90g of carbs per hour or 3 TORQ units). I had set alerts on my Garmin to remind me to eat and drink at regular intervals.
So that's the theory, what about the practice. I ended up with the silver medal and age category winner. Though it was very much a team effort as we had a couple of punctures, broken light brackets, my requests for hot food at 3am (apple pie from McDonald's), kit changes etc etc.
Remember it's all about the planning because on the day all you should think about is fuelling and keeping that bike moving forward.
Moving time 23h:52m
T score 918
Distance (km) 825
Ascent (m) 2179
Energy (kJ) 17105
Adj power (W) 219
Power efficiency (%) 1.8
W' (J) 8460
Aerobic decoupling 2.6%
Time above threshold (%) 1
Intensity 0.62
Calories (kCal) 19072