THE SECRET BEHIND 24HOUR RACING (IN MY OPINION)

Now, I’m definitely no expert but after completing three 24 hour events I believe I’ve learnt a lot and would like to offer my opinion on how to do well in a 24 hour event.

1.       Know why you are racing- You must know exactly why it is that you are at the start line in the first place. At 2 o’clock in the morning when you see no one out on course, when transition is fast asleep, when your back, knees and wrists are killing you and your slogging it up a hill or trying hard not to bin it down a descent when you feel like you need toothpicks in your eye balls, you need THAT reason to come in to your head!

2.       Get your nutrition and hydration right- Your body needs the right amount of fuel to replace what it is being used during this time. It’s simple, if you do not replace the energy that is being used and the sweat being lost, you WILL start to feel dizzy and sick, and your body WILL slow down. Practice eating different foods during other races, for me it is more about the texture rather than the taste that allows me to eat the food or not. 

3.       Support Crew- 24 solo is anything but, it should be called 24 solo but in a team. Support crew can allow a person to succeed or bomb out of a race. Make sure your support crew knows why you are racing, your goal for the race, how to fix your bike, what to say and what not to say at 2 o’clock in the morning, how many carbs and electrolytes etc. you need every hour and that you are consuming those. To do well in a 24 you need to spend as little time in transition as possible, ideally you should still be on your bike rolling through whilst your support crew runs beside you loading you up with what you need.

4.       Goals- It is important to have a goal for the race and this is often linked to dot point 1-why are you racing, however it is important to be flexible with your goal. In my first 24 my only goal was to ride as long as I could until I couldn’t ride anymore, I would sit when I felt like it and I just wanted to finish it. However at 4 o’clock in the morning when I was told I was in 2^nd place, my goal obviously changed to try to go for the win.

5.       Have fun! You cannot ride your bike for 24 hours if you are not enjoying it! It is too hard of a thing to do to not be having a blast. This is the main reason I do 24s, I love riding my bike so why not ride it for as long as I can? The challenge of completing such a task is also a big motivator for me, I love to push myself to see how I react and see how far I can go!

6.       Realise that at times it WON’T be fun! 24 hours is a long time to be doing anything, let alone staying awake and riding a bike! At times you will feel like total crap and every part of you will want to quit. However know that it will pass, you won’t feel like crap for the rest of the race. Like someone has flicked a switch you can go from feeling on top of the world- nailing the lines and riding will seem effortless, to being in the hurt box, but then you will go back to feeling good, and then bad, and then good again!! Not giving in to that voice (unless you’re in danger of really hurting yourself or injured!!) will make you a stronger person both on and off the bike.

7.       It’s 90% mental – I made that figure up but you get the idea. Your mind is what controls your body, it is what controls dealing with the pain and will ultimately control what you do in a race. It can be hard to race a 24 if there are other things going on in your life, you have ALOT of thinking time and if you have other stresses happening then it can make the race even harder.

Once you have finished racing a 24, the elation (and soreness) will be epic. You can transfer these accomplishments into real life situations, gaining confidence to try things you wouldn’t have usually of tried. You can also draw back to those dark times when you are in other races or hard training sessions and remind yourself it was nothing like how you felt during the 24, and you got through that!

It also gives you kudos amongst other people (for me it is the students I teach which can make my day job a bit easier at times!) and I guess a bit of an ego boost when people who don’t ride bikes think you’re unbelievable (or perhaps crazy and ridiculous?)

Some other info about 24’s if you are interested then read on!
FOOD- What I ate during my last race (I can’t eat gluten or wheat but am yet to race this way)

·        Gluten Free bread slice with nutella (crusts cut off and folded in half)

·        Fruit cake

·        Little bite sized muffins

·        Bananas

·        Gels

·        Gnocchi with pasta sauce

·        Couple of mouthfuls of Cinnamon porridge

·        Couple of mouthfuls of creamed rice

·        Hammer Solids (about 15 of them!)

·        Hammer Bars (awesome texture)
·        Muesli Bars

·        Pikelets with honey

DRINKS:

·        Water

·        PureSport Hydration Workout Formula
 PureSport Recovery Formula in the last 12 hours

·        Strong Sustagen (after 12am small cups in transition)

·        Coke

OTHER- No doze

TRAINING

Generally I try to get in 1-2 long rides (4-6 hours) per week, plus 2-3 ergo sessions (hard efforts, either high cadence, e2 work or strength efforts), plus 1-2 MTB skill rides. Also some core and upper body strength work, 1-2 runs and yoga.

I used to be really strict with my training and never deviate from what was written down but I continually got injured so now my coach tells me on a day to day basis what I will do based on how I’m feeling, how I’ve recovered from the previous session and who is going out training that day. It’s important to have fun just riding with your mates and being flexible with your program and not getting too caught up in it all.

Well those are just my thoughts on 24 solo’s, it what works for me, but everyone is different and you just need to find what works for you, at the end of the day riding bikes is fun and if you have ever thought of doing a 24 solo then just have a crack, you have nothing to lose!! (the worst that can happen is you to stop for a few hours and that isn’t all that bad!

oh and make sure your bikes are ready to go and ideally 2 bikes in simialr knick!!

WSC24 Canada Cancelled.

Plans had been made, flights had been booked, hours had been spent training, sponsors had sent new gear, hours had been spent planning online lessons for students whilst I would be away and committee meetings had taken place just to grant my leave. All for nothing. Yesterday 24 hours of Adrenaline cancelled their World Championship event, only 4 weeks out from the start gun going off. I know at the end of the day it was only a bike race, but to me it was a big deal. It’s what I had to look forward to when my day was shitty and I felt like my job was too hard, it was what got me out of bed at 5.30 to train in the rain, cold and darkness. The elation of being able to go to Italy and then then the disappointment at not being able to go, the elation of going to Canada and now not being able to go. Is it worth spending all this time training and having your heart set on something if it’s not even going to happen.  Now I don’t know what to train for, I don’t have an overseas epic adventure to look forward to and I am angry. The decision to cancel a World Championship event 4 weeks out makes a mockery of the sport, a sport I love so much and have invested so much in, has left me wondering what’s the point? If race organisers don’t take it seriously why should I. Could you imagine them cancelling Kona Hawaii Ironman 4 weeks out? I don’t think so! 24 racing is bloody hard, why does it not get the respect it deserves? It makes me think perhaps I should train for 100km events or XC as they seem to be a ‘recognised’ sport?  But that’s not what I love, I love 24’s I just wish more people did and understood the commitment that goes into just getting to the start line of one.

Here is the cancellation letter:
http://www.24hoursofadrenalin.com/worldchampionships/worldchampionships/2012/08/w24c-2012-cancelled/

Mt Gillen Subway 6hr Enduro Alice Springs

It’s not until you live somewhere with limited cycling (no cycling club or single track) that you realise how awesome a place that has such a strong cycling club and such wicked single track is. I had taken Alice for granted when I lived there and having raced in the ICME in May it ignited my desire to ride there as much as I could.

When JP phoned and said there was a 6hr Enduro on in August, I bolted into my bosses office and asked for the Monday off. Granted, it seemed I was heading up to Alice for a sneaky visit, up on Saturday and back Monday. The drive to the airport from Marlo is actually longer than the plane time travelling to Alice, needless to say I was pretty tired by Monday night but had one of the best weekends ever.

It was a club race however felt more like a state (or territory) event, as  the Central Australian Rough Riders has over 160 members, and had the biggest field to date with 82 competitors signed up for the day.

 

looking down at the finish line on Saturday afternoon as the sun is setting



 I left a rainy, overcast cold Melbourne and arrived in beautiful sunny 27 degrees in Alice. Race transition was on Yipirinya School oval and a solo marquee amongst the teams was set up. I did a practise lap of the course on the Saturday afternoon however somehow managed to ride it in reverse and completely miss a section.

The club put on a kids race which had 20 or so young kids tearing round the oval displaying no fear and showing us all how it’s done. The course distance was roughly 11km’s and consisted of red dirt and rocks. A Le Mans start saw us running from one end of the oval to the other and straight on the bikes. Everyone was super friendly and keen to chat, all were so welcoming I felt like I had never left and it was still my hometown!

First lap out and I decided I would race hard and smash myself for 6 hours, about 2 hours I was hanging off the back of a couple of guys and felt a cramp lingering in my foot. My Victorian body was not used to this 30 degrees thing. Hoping it wouldn’t eventuate I pushed on, until at the 2 1/2 mark TWANG the cramp went full blown and I let out a swear word which I shouldn’t have. Ok new plan of attack needed as this clearly isn’t working and if I keep going this hard I will end up a blubbering incoherent mess on the side of the track!!  Ok time to back it off a bit, drink more, eat more and get out of this fuzzy head cramping state. This worked a treat and I found a good tempo. I was also happy that by the 3^rd lap I had completed the lap correctly without going off the trail onto another equally appealing piece of single track. This was purely due to not only my navigational incapability but also my inability to read a sign!!

Happy to be riding wicked trails, in the sun with a heap of friendly and fun people! Photo: Kirrili Whitehead

lovin the alice rocks. Photo: Kirrily Whitehead

at times I couldnt help but tun out from racing and take in the breathtaking scenery! Photo: Tim Hill

Photo: Tim Hill

 Coming through transition there were people cheering and throwing out a bunch of support, making me feel like a rockstar it was simply awesome. I was able to dig myself out of the fuzzy head cramping state and finished strongly, finished 1^st female and only 31 seconds behind the male winner who was on a SS! Thanks so much to the Central Australian Rough Riders! These guys and girls seriously know how to put on a great event. I discovered JP has some kind of real life super man abilities as he ran around all day Saturday organising the race, then worked night shift, then ran the show on Sunday. Unbelievable!!

Photo:Tim Hill

Everyone racing and supporting did an amazing job, it was a stella event, it running without a hitch, had a great vibe and uber friendly people left me wanting to stay! So my advice is to get up there asap to ride or race, the trails ROCK, quite literally as well.

A big thanks to all the volunteers, marshals and sponsors of the event, and a big thanks to Liv/Giant, PureSport Nutrition, HSR Seeds and Ay-Up Lights for your support.

AL's blogs from Dirty Cranky Epic

As mentioned in a previous blog, Al and I have joined ours so here are the blogs he has written transferred over: Enjoy!!

Fingers crossed the bikepacking events take off here like they have in the US and UK!!! I headed out to see what all the commotion was about. 6 1/2 hours through the rain to cabbage tree and back. LOVED IT!!!!!

revelate designs bags ready to rumble!!

The 8 year old in me was lovin it! All I could hear in my head was Courtz is not going to be happy with me and my dirty kit... think i`m on washing duty tonight.



Niner all set to go

                              



The 6 hours of riding felt like 10 minutes with views like this and no cars to worry about. Although after meeting some DSE employees that told me that there is some dirty big wild dogs around i was on the lookout!!!!

 

Met this storm trooper who is walking around Australia. Had a bite to eat with him in cabbage tree, what a great guy to raise money for the star light foundation. He was super motivated and obviously has super mental toughness to keep going on those hot days! Support him if you can!!

 

HOPE YOU ENJOY SOME PICTURES OF MY RECENT ADVENTURES (and misadventures!)CHEERS AL

love these old fashioned bike photos, wish I could ride back in these days before all the marketing and associated bs

love these old fashioned bike photos, wish I could ride back in these days before all the marketing and associated bs

holidaying in Mandeni was awesome fun

holidaying in Mandeni was awesome fun

Me with my buddy Seb enjoying a creamy iced chocolate. Challege:try to out eat this man, make sure you have your health insurance paid!!

latest project building a fixie for Courts

 

Blores Hill 6 Hour

Gippsland MTB Club managed to turn it on again this weekend with their 6 hour Enduro, part of the VES. The track was incredibly fun and the weather was good. Al had a cracker of a race, despite a broken chain which cost him a good 10 minutes. When he ran into transition he was missing a chain so had to backtrack to find it!

We rolled into the Caravan Park Saturday afternoon and headed out for a practice lap. Bumped into a few friendly faces and rode with them all of us saying how rad the course was, flowy, fast and lots of descending! Pumped to be racing the next day we headed to the pub for dinner with the boys doing a splendid job of finishing of their parmas which were the size of plates, massive! I on the other hand started to feel progressively worse and felt as if my head was about to explode off my shoulders.

Back to camp where Al tried for awhile to light a fire, with no luck we jumped into our sleeping bags. 2 hours later, sound asleep the tent lit up, it seemed the fire had decided to start. Al jumped up and put it out, and half an hour later it flared up again! I decided I needed to get the hell over this cold which has stopped me from doing much the last 2 weeks and hung out in the pits with Norm and Adam and Liz when they weren't out racing.

poser... been watching too much of the TDF?

I turned it into a positive and tried to be a sponge as I watched the World Champ team of Jess and Norm in action and tried to take it all in and learn as much as I could, whilst passing Al drink bottles and gels. All in all a good weekend out, a big thanks to Gippsland MTB Club and all the vounteers, Giant, PureSport Nutrition and Ay-Up lights! Having not raced this weekend, I'll be good to go for the next 6hr VES in my hometown of Castlemaine!

Also managed to take a few photos:



thanks Jess and Norm for letting us steal a patch of tent





start line getting ready to rumble




sweet singletrack

Mandy and Sharon in the pits. Well done Sharon and Tim for coming 2nd in Mixed Pairs

as usual the dirtiest competitor of the goes to- Al Gribble

Launch of Rolling Adventures

Al and I have decided to merge our blogs to create one. Rolling Adventures is our space for sharing our passion: BIKES!! with you. We are keen to share our stories and the hilarious situations we seem to find ourselves in during our rides, races, holidays and our general thoughts on life riding bikes!! Enjoy!!

We'll kick it off with some photos from our recent cycle-tour around Cambodia!!


Aviator Al ready to hit the road. Leaving Skoun for Kampong Thom.
Day One: 75k, Day Two: 91km, Day Three: 150km
 

Spent a couple of days riding around Angkor Wat Temples- this place is AMAZING!!


 

Our Cambodian mate. When we got to the airport there he was with a sign ALISTAIR GRIBBLE. Al's response, "Do you think he means me??" Turns out one of Al's students last term had an Uncle in Phnom
Penh and he was kind enough to come collect us and
then gave us a tour of the city, took us out to a lovely restuarant
and on a cruise down the Mekong.

Lots of places to rest along the way on Highway 6, chillin on the hammock rehydrating

Al is a hit with the kids where ever he goes!! The Cambodian children were so so friendly, and our overuse injury was not legs but arms got so sore from waving the whole time!! Lost our voices from saying hello! so many times the whole way! Alot of these kids have nothing, yet they are so happy and so friendly.

The Cambodian people are still recovering from the Khmer Rouge regime led by Pol Pots, who was responsible for the death of 3.5 million Cambodian people, about a third of the population, between 1975-1979 Visiting S-21 a high school that had been turned into a prison/torture chambers was  sickening. Cambodia was once a power nation, with the Singapore President visiting and claiming if one day Singapore could be as great as Cambodia. Now, Cambodia is a developing nation. We saw many people with deformities, with missing limbs due to land mines, beggers and people with absolutely nothing. The devestating things some of these people have seen and faced was truly unbelievable and very confronting, it is all still very evident. Amongst the poverty and sadness was a nation full of amazingly beautiful, friendly and caring people. They proved that money doesnt buy happiness, it doesnt even come close.  

GIPPSLAND MTB 4HR THAT TOOK ME 5HRS ENDURO

For the first time in almost a year Al and I packed our bikes into the back of the ute to race the same race. I was super excited about that, and the fact the race was only 50 minutes down the road, the closest race we have. The Gippsland MTB Club were holding a 4hr Enduro at the Colqhourn Forest just outside of Lakes Entrance, East Gippsland. With a turnout of over 50 competitors, it was a world-record number they had had at any of their races!

The track was awesome fun but got harder and harder with every lap. It was a fairly long loop of 14.5km’s and 95% was singletrack. The start of the loop went into “Lollipop Track” a fun, flowy section that went up and down into gullies, a bit long what I imagine if “Whoopse-doos” was a thing that is it what it would be. On a dry day this track would be mega fun! Race day had followed a few days of rain and as a result the bottom of each gully was a mudbath, that got muddier, deeper and slipperier with each lap. The track had 3 fairly steep climbs and then alot of gradual climbing over sandy sections which zapped the legs and made you feel like you were going real slow. There were some fun descents and some cool but sometimes scary as they were pretty massive log rolls overs, there were also a couple of bridges which gave me some practise as I have a genuine dislike or perhaps fear of bridges.

photo:Dave Whyte

The first lap I was trying to get into a good position so went pretty hard, with such a long track and 50 competitors spread over it, I rode most of the rest of the race by myself. At times I was in full race mode trying to go flat chat and ride real smooth, and then at other times my mind wandered to the most random things and I would forget I was in a race, mosey-ling along admiring the scenery and just loving riding my bike I would have to remind myself I was in a race! The second lap I had a few close calls through the mud nearly catapulting myself into a tree and lost abit of confidence so I went pretty slow through Lollipop Track. I then got annoyed at myself for being a sook and not going fast, so the next lap I was determined to go hard through the mud so I didn’t lose too much time. There was one massive puddle that I had managed to divert but knew that it was really deep as I had wheeled my bike through it and the pretty much lost sight of my wheels, indicating that going straight through wasn’t a good option.

On my next lap, the lap I had revved myself up for to go hard, I thought I had already been through and diverted that big ass puddle. I was wrong. I went flying through the big ass puddle that I didn’t think was THAT puddle and my front wheel just stopped dead, sucked in by the forces of the muddy bog deep in the puddle. Back end up, handlebar turns straight into right thigh, face plant deep into the mud. My whole right side was now the shade of dark grey/brown courtesy of the stinky mud bath I had just laid in. I struggled to hold onto the grips as my gloves were cake with mud, and my right thigh was corked. After grimacing in pain, then laughing at how hilarious that would of looked I thought, surely I am not the only one who has done that...surely!?!??! When I crossed the line a couple of laps later there was quite a few others with one side of dried mud caked down their bodies, phew!! Including Al who had face planted in the same puddle not once but twice!! He had done the same thing as I and thought he had cleared the puddle already and that THAT puddle wasn’t the deep one when in fact it was.

I ended up doing 5 laps in a time of 4 hour 50mins. I had ridden my 4^th lap thinking it would be my last and hoping Al would be at the finish waiting. When I pulled in at 3hrs 53mins, I was told Al had gone out for his 5^th lap. I figured I might as well go out again so I could finish on the same amount of laps as Al!! It was a fantastic event. A big thankyou to Gippsland MTB Club for all the work they have put in to building and maintaining the trails. Last week we got absolutely hammered by a storm and there were 55 trees over that 14.5k loop, they worked tirelessly and removed them all before the race. Its these people that make MTBing happen, without their countless hours of hard work we wouldn’t have any trails to ride or any races to race. You guys are awesome, a massive massive thanks. The Anthem worked a treat even though it copped a hiding through the mud and the Liv/Giant kit got a thorough soaking multiple times in nappysan but has pulled up a treat!