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100 mi mtb plan to finish
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SkipS
Jun 11, 12 19:55
Post #1 of 17
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100 mi mtb plan to finish
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Great training year in the mid west. Decided to do a 100 mile mtb race this coming weekend. The goal is just to finish - no PRs required so the training season can continue.
Background - HIM last weekend @ 5:07 in hot conditions. Longest mtb bike ride on local trails was 60 miles. IM finish @ 12:38 last year @ IMWI. "Medium" level mtn bike rider.
Any tips to finish the race with a smile?
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Cheesy Bottom
Jun 11, 12 20:15
Post #2 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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lift the corners of your mouth during the last 100 yards
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robertl
Jun 11, 12 20:17
Post #3 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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What race? Temps? Elev gain? How many aid stations?
Ultra-tri-guy
Jun 11, 12 20:19
Post #4 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Your previous triathlon times mean little for this ride....Don't overthink it and just fuel up enough to get you through the 100 miles....It aint rocket science and finishing with a smile on your face is up to your attutude on the day,nothin we can do about that.
Have fun..
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Bikephotog
Jun 11, 12 21:08
Post #5 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Keep it simple. Take in enough calories and fluids to keep your body happy and enjoy the trails.
kristoferk1
Jun 11, 12 21:15
Post #6 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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I converted from tri's to long distance mountain bike racing and have done 5 100 milers and a handful of 12 hour races. Literally, just go out and have fun. Dont try to kill it. You'll bonk twice, cramp up to the point where you cant get off of your bike, wreck a couple times, and get at least one mechanical. Bring a quick link. Keep a good attitude and understand that everyone will do all of these things, so dont worry about making up a bunch of time and make a bunch of passes at bad times. Good luck!
J. Russo
Jun 11, 12 22:08
Post #7 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Eat lots. Take how much you think you'd need to take in, multiply it by 3, and eat that much.
ericM35-39 wrote:
I love how everybody on ST complains about being slow and then when presented with the secret to not being slow they complain about that too
dongustav
Jun 12, 12 2:13
Post #8 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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You can certainly digest lots more on the bike than in a triathlon, but I would resist the temptation to eat all the M&Ms at the aid stations. Just stick to 300-400 cals per hour and make sure you drink a ton. If your stomach goes off it can deep-six your race, just like ironman. Especially if there is any climbing, you're heart rate could get up to the point where it will shut down your gut. Always carry a gel flask in your back pocket, and make sure you always take a bottle hand-up w/ electrolyte drink at the aids. And, carry salt-stick tabs and take 2 per hour at least. When you start to cramp you can chew them. It'll be a 10-hour day, which will be tough, but a different kind of tough than Ironman. I've done three 100-milers and absolutely love it...
ShoMyOFace
Jun 12, 12 3:51
Post #9 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Prepare for 10 hours on the bike. Wear plenty of arse lube, change shorts perhaps even twice. As others have said "eat" but early and often - same with fluids
http://theworldthroumyeyes.tumblr.com/
SkipS
Jun 12, 12 4:29
Post #10 of 17
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Re: 100 mi mtb plan to finish [ShoMyOFace]
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Appreciate the intel guys.
beanmj
Jun 12, 12 4:39
Post #11 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Start slow, and gradually slow down from there.
secondchancepro
Jun 12, 12 6:13
Post #12 of 17
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Re: 100 mi mtb plan to finish [dongustav]
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dongustav wrote:
You can certainly digest lots more on the bike than in a triathlon, but I would resist the temptation to eat all the M&Ms at the aid stations. Just stick to 300-400 cals per hour and make sure you drink a ton. If your stomach goes off it can deep-six your race, just like ironman. Especially if there is any climbing, you're heart rate could get up to the point where it will shut down your gut. Always carry a gel flask in your back pocket, and make sure you always take a bottle hand-up w/ electrolyte drink at the aids. And, carry salt-stick tabs and take 2 per hour at least. When you start to cramp you can chew them. It'll be a 10-hour day, which will be tough, but a different kind of tough than Ironman. I've done three 100-milers and absolutely love it...
I've done a ton of 100's, 6hrs and a few 12's. The above quote is pretty spot on. I would avoid Oreo's, M&Ms and Coke until the last hour of the race- then, have at it (you'll need the sugar kick). The key to finishing these is pacing. I would take your LT heart rate, knock 10-12 beats off and make that your max for the day. For example- I can sit at 178 for a 2hr XC race- my max for a 100 is 165. When I see 165 on the HRM I back off- regardless of the situation. If you pace, eat and drink, you'll be good to go.
One last thing: don't forget to enjoy the view! Most of the trails/roads your on for 100's are very difficult to get to and most people never see them. Enjoy it!
dongustav
Jun 12, 12 6:40
Post #13 of 17
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Re: 100 mi mtb plan to finish [secondchancepro]
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I've got the Strava KOM on the final climb of last year's Wilderness 101 and that's against some pros who were top-10 overall in the race, that solidified my confidence in my fueling plan. My first 100-miler I had a big bottle of Perpetuem waiting for me at every aid station along with gels & even gatorade from the aids... by mile 70 I had stopped sweating, started cramping and was burping up the perp for an hour until I went to water/salt & I settled... lesson learned.
Every race since then I've gone lighter on the calories and stayed simpler (drinking Heed & Carbopro & water, then espresso hammer gel and saltstick) and I have been able to rev the HR higher, go faster and avoid cramping. Agreed on the heart rate cap - keep the z4 to a minimum because if you don't, it'll come back to bite you at mile 90.
Thom
Jun 12, 12 7:57
Post #14 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Plan!? We were supposed to have a plan?
SkipS
Jun 16, 12 20:38
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Re: 100 mi mtb plan to finish [Thom]
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Well your advice helped - finished the lumberjack 100 today. Crashed a ton (I suck at mountain bike skills), kept the HR dialed, and the fuel and water steady.
Appreciate your insight.
AlexG
Jun 22, 12 7:30
Post #16 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Just happened to come across this today. Congrats on the Lumberjack finish. I did that race too. I thought it was suposed to be easy! It's just a bike ride. It was probably the toughest thing I've ever done in my life. Harder than any of the IM's I've done. I had horrible cramps from the beginning of the second lap on.
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Bigringonly
Jun 22, 12 7:36
Post #17 of 17
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Re: 100 mi mtb plan to finish [SkipS]
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Did a 13 hour / 136 mile MTB race......drink a lot....snack continuously....don't chase ANYONE....if it is loops, give the guys / gals racing 1st dibs on the trail when they come up behind you.
One of the best training / racing days I ever experienced.
Good Luck and have fun!
Oh, I almost forgot....everything will hurt at the end!
Mark
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