TIPS FOR A SUCCESSFUL 24 HOUR MOUNTAIN BIKE
BY ENDURANCE NEWS STAFF
3-5 Days Leading Up to the Race
Avoid the temptation to train too hard too close to race day
You simply will not be able to positively influence your fitness level in the days leading up to the race; however, you can negatively impact your race by training during that time (training meaning anything of significant duration or intensity). As legendary endurance coach and 10x Kona Ironman World championship AG winner, Jeff Cuddeback states, “The week of any event of this duration should be all about resting up and topping off your energy stores. Training is done to keep the engine lubed and tuned up, nothing more. If you think you’re going to further your fitness through training the week of your key race, you’re sadly mistaken. So, if you are the type to train right up to the event, you will almost certainly underperform when it counts.” The best performances in long-duration events are achieved by getting to the starting line well rested - full stop
Don’t let your diet deviate too much from your usual selection
● FLUIDS – Don’t drink excess amounts of water in the hopes of getting a head start on your fluid requirements for the race. Aim for between half an ounce to an ounce of water per pound of body weight per day, so for a 150lb athlete, that would be 75 to 150 ounces of water a day. However, if you’ve not been following this recommendation consistently, don’t start now, as this will overwhelm your body with too much fluid too soon, which may increase the potential for hyponatremia.
● CALORIES – There is no need to stuff yourself with extra food in the hopes that you’re “carbo-loading.” Any excess food you eat in the days leading up to the race is either going to be passed through the bowels or stored in adipose cells… neither of those things will benefit you come race day.
● SODIUM – Don’t consume extra sodium (salt) in the hopes that you’ll be “topping off your body stores” prior to the race. There is a multitude of research supporting a low sodium diet for athletes and nonathletes alike; so in the days leading up the race, be especially cognizant of the salt content in your foods, especially if you go out to eat. Sodium is an essential part of the diet and electrolytes should be measured and timed out to be consumed when they’re needed - not by attempting to load up like a camel in the days prior to your race.
The Night Before the Race
Eat clean, eat until you’re satisfied, and then call it a night
You can’t positively affect muscle glycogen storage capabilities the night before the race, a time when the glycogen synthase enzyme—which again, is the enzyme that controls glycogen storage—is inactive (hint: that’s why post-workout refueling is so important). Consume complex carbohydrates, high-quality protein of your choice, and be sure to drink sufficient amounts of water. Skip the alcohol, fatty foods, and dessert… it’s best to save those “rewards” for post-race.
The Morning of the Race
No calories three hours prior to the race
A properly rested athlete will have a 60-90 minute reservoir of premium muscle glycogen, the first fuel your body will use when your long race begins. Don’t blow it now by eating something an hour or two prior to the start of the race! Do you know what happens when you eat within three hours of exercise? Your muscle glycogen stores get burned much more rapidly… in long-duration events that is definitely not performance enhancing!
Don’t sacrifice sleep to eat
You’re going to be out there racing your bike for a long, long time. Believe it or not, you can actually start the race on an empty stomach. Your brain may be saying, “I’m hungry. Feed me.” Your muscles, however, are saying, “Hey, we’re good to go!”
If you simply must eat prior to a race but don’t have a comfortable three-hour window in which to complete a pre-race meal, sleep as late as possible and consume Hammer Gel on the start line as described below.
30-45 Minutes before the Race
“Pre-emptive strike” dose of Endurolytes (1-2 capsules)
Taking your first dose of Endurolytes, washed down with water, will allow your body to have a supply of these key electrolytic minerals “on board” prior to needing them. Taking this dose now—and your dose will be dependent on your body weight, the weather, how well or poorly you’re acclimated to the weather, and other variables—will cover your first hour needs.
5 Minutes before the Race
Consume 1-2 servings of Hammer Gel
This is optional if you’ve had a pre-race meal; it’s a wise strategy to employ if you haven’t had a pre-race meal.
Fueling During the Race
Replenish, don’t replace!
When it comes to calories, fluids, and electrolytes, the human body is not designed to accept from your fuel donation an amount that is anywhere near what it’s losing. Don’t try to replace what you’re losing, but instead replenish with “body cooperative” doses of the following…
● Fluids: Approximately 16oz-25oz hourly
● Electrolytes: Regular hourly consumption of…1-6 Endurolytes, 1-2 Endurolytes Extreme, 1-2 scoops Endurolytes Extreme Powder, or 1-2 tablets Fizz
● Calories: 120-180 calories hourly
… Making adjustments based on these factors: age, weight, racing stress, fitness, acclimatization levels, and weather conditions.
A “carbohydrate + protein” fuel (Perpetuem or Sustained Energy) is a smart choice as your primary fuel for the duration of the race. Whatever you choose, carbs alone won’t satisfy all of your energy requirements. Protein will have to satisfy roughly 10% of your energy requirements. You have two choices:
1. Use Perpetuem, a fuel that contains complex carbohydrates, protein, and healthy fat (think of it as “a meal in a bottle).
2. Allow your body to literally feed upon itself (that is, digest your own muscle tissue) to make fuel.
If you chose #1 your body will thank you immensely and you’ll definitely notice the positive results in your performance as the race progresses.
Please keep in mind that you can still use Hammer gel or HEED during the race, if desired; all of the Hammer Nutrition fuels are 100% compatible with each other. Going for a couple of hours solely on Hammer Gel, for example, is perfectly acceptable. However, your primary fuel should be Perpetuem—no less than 2/3 – 3/4 of the time—as it will fulfill your energy requirements more completely than a “carbohydrate only” fuel (Hammer Gel or HEED) can.
Solid food is a luxury, not a necessity!
Solid food is harder to digest than liquid, and it requires more time, water, and electrolytes. Relying too heavily on solid foods can leave you feeling lethargic, bloated, and nauseated.
There’s nothing wrong with consuming a little solid food on occasion during prolonged exercise as a pleasant diversion from the monotony of liquid fuel consumption, but you must:
1. Make wise choices. Choose foods that have little or no refined sugar and saturated fats. Avoid candy and large portions especially.
2. Make solid food consumption the exception, not the rule.
Consume Endurolytes every 30-60 minutes
This product will fulfill electrolyte requirements more effectively and completely than salt tablets. Be flexible with the dosing to match the weather and terrain and whatever “I need more electrolyte support” signals (irregular pedal cadence, muscle twitches) your body is giving you.
A special consideration: Fully Charged
Whether you’re racing solo, duo, or as a larger team, there is no doubt the last quarter of the race will be the most difficult mentally as well as physically. To help combat this challenge, consider using 1-2 servings of Fully Charged in capsule or powder form either 10-15 minutes before a night lap or later in the race.
After the Race
After a 24 hour race, your body will pretty much be “on empty.” It’s crucial, therefore, that you start the recovery process immediately. Start with at least a full serving of Recoverite, and consider a full meal within 30-90 minutes of finishing that. Congrats, you made it all the way through!
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