I Need a bit more power / energy for 947

[J Wakefield]

On the 55 MTB i lost power and could not take the heat and the Hills and my average speed fell...

 

What can i do to to power up for the next week and have a bit in the tank for the 947 road challenge?

 

Must i eat Pasta all week ?

And what can i do on the the day before and on the day of the challenge?

 

I'm not a racing snake and am looking to do a 4 hour challenge.

 

My chest feels a bit tight as well.

 

any advice would be appreciated.

 

 

I would rest

[gerryonimo]

I also tend to follow something similar to you but I also do a 2h30/2h45 947. I think for someone aiming for a 4hr they don't need to take it as seriously as you and I. When I used to watch super cycling back in the day and before the big races AM and OH used to say what I posted. They also used to say start slow and don't worry about the people who start fast. We all know that is not possible in the racing groups. 

Start slowly and taper off!! Enjoy the ride, you are not going to podium!!

[shaper]

Get and e-bike 

[scotty]

For thousands of years, sexual abstinence (and the resulting frustration) has been thought to boost performance and aggression. Both Muhammed Ali and Mike Tysonsupposedly swore off sex in the weeks leading up to fights. And there's that infamous scene in Rocky when Mick tells Rock to “lay off that pet shop dame” because “women weaken legs.”

But even though you've probably heard that abstinence boosts performance before a competition, this idea has always had its detractors. Ronda Rousey, for instance, famously 

 “as much sex as possible” before a fight.

So who’s right? Well, a new study weighs in on Rousey’s side of the debate. Sex before competition or a big workout isn't just verboten — it may actually boost your performance.

 

https://www.menshealth.com/health/a21607917/sex-before-workout-competition/

 

[Martin PJ]

I am one of those guys who feels the heat worse than others. I tend to ride well for about an hour in the heat, after that rapidly downhill. This problem rarely affects me on the road, but often on the MTB where the races tend to get hotter and you don't have as much wind.

 

Pouring water over your head while you ride does help. Also a couple of rides in the heat, if you have time would help.

[Aluman]

 

For thousands of years, sexual abstinence (and the resulting frustration) has been thought to boost performance and aggression. Both Muhammed Ali and Mike Tysonsupposedly swore off sex in the weeks leading up to fights. And there's that infamous scene in Rocky when Mick tells Rock to “lay off that pet shop dame” because “women weaken legs.”

But even though you've probably heard that abstinence boosts performance before a competition, this idea has always had its detractors. Ronda Rousey, for instance, famously said she has “as much sex as possible” before a fight.

So who’s right? Well, a new study weighs in on Rousey’s side of the debate. Sex before competition or a big workout isn't just verboten — it may actually boost your performance.

 

https://www.menshealth.com/health/a21607917/sex-before-workout-competition/

 

If you go without sex to long you might start biting other riders in your group 

[Long Wheel Base]

 

For thousands of years, sexual abstinence (and the resulting frustration) has been thought to boost performance and aggression. Both Muhammed Ali and Mike Tysonsupposedly swore off sex in the weeks leading up to fights. And there's that infamous scene in Rocky when Mick tells Rock to “lay off that pet shop dame” because “women weaken legs.”

But even though you've probably heard that abstinence boosts performance before a competition, this idea has always had its detractors. Ronda Rousey, for instance, famously said she has “as much sex as possible” before a fight.

So who’s right? Well, a new study weighs in on Rousey’s side of the debate. Sex before competition or a big workout isn't just verboten — it may actually boost your performance.

 

https://www.menshealth.com/health/a21607917/sex-before-workout-competition/

 

I think I would be scared to jump into bed with Ronda. Do you tap out when you have had enough?

[Chris_]

I think I would be scared to jump into bed with Ronda. Do you tap out when you have had enough?

 

No. She tells you when she's done. 

[Patchelicious]

On the 55 MTB i lost power and could not take the heat and the Hills and my average speed fell...

 

What can i do to to power up for the next week and have a bit in the tank for the 947 road challenge?

 

Must i eat Pasta all week ?

And what can i do on the the day before and on the day of the challenge?

 

I'm not a racing snake and am looking to do a 4 hour challenge.

 

My chest feels a bit tight as well.

 

any advice would be appreciated.

 

This is the new and easy option...

 

[Frosty]

With a 4hr target, you can probably afford to manage your efforts and ride reasonably conservatively.

Avoid going too hard too soon - pick the wheels/groups going at the pace you need to be going, no faster nor slower.

Stay hydrated and fueled on the road.

Don't do too many different things ito nutrition leading up to the weekend - continue with what's gotten you to this point.

Most importantly, enjoy the occasion.

To extend on this...

 

 

Sitting in a group will feel slower than what one thinks one can ride at. Don’t make this mistake of trying to ride away from the group, but rather stay in the group for as long as possible. If a faster group passes, then jump on. Many a time I’ve seen people try get away, only to waste valuable energy and finish well off the group that was ambling along.

[MudLark]

This is the new and easy option...

 

 

 

You mean outside of the fact that they're banned from the 947 55km MTB race?

[Myth]

On the 55 MTB i lost power and could not take the heat and the Hills and my average speed fell...

 

What can i do to to power up for the next week and have a bit in the tank for the 947 road challenge?

 

Must i eat Pasta all week ?

And what can i do on the the day before and on the day of the challenge?

 

I'm not a racing snake and am looking to do a 4 hour challenge.

 

My chest feels a bit tight as well.

 

any advice would be appreciated.

 

One other thing I can suggest you look at is how much you eat during the race.  I used to eat just enough (or what I though/calculated was enough) and then bonk at around 70km into the race.  Last year (and all other subsequent other races) i ate MUCH MORE than i thought was necessary during the race and it turned out that was the key difference that was needed for me not to crash during the race...and also smash my previous year's time with training having been relatively the same.

 

So to put it into perspective, I am 85kg (to use as reference as usually required calories is calculated by weight) and I used to eat about one race bar (or equivalent) per hour and drink one bottle of energy drink per 1.5-2 hours. I also used to only have my breakfast early in the morning, and then eat nothing until about 1 hour into the race.

The change I made was to now eat my breakfast, also eat a racebar (or equivalent) in the start pen just before start to top up reserves, one race bar or equivalent per 45 mins, also supplemented with some protein like biltong at 1.5 hrs.  The amount I drink has stayed the same.

 

So crux is, I was literally eating too little for my size during the race, and also spacing it out too widely to be effective.  The most valuable quote I have heard so far is: "You don't diet on the bike, diet off the bike if you have to." 

[Vetplant]

To extend on this...

 

 

Sitting in a group will feel slower than what one thinks one can ride at. Don’t make this mistake of trying to ride away from the group, but rather stay in the group for as long as possible. If a faster group passes, then jump on. Many a time I’ve seen people try get away, only to waste valuable energy and finish well off the group that was ambling along.

Very, very, VERY true. Especially on windy days, as will be the case on Sunday.

 

Stay out of the wind as much a possible and save those bursts of energy for the hills, of which there will still be some nasty ones after you exit the M1.

[Long Wheel Base]

You mean outside of the fact that they're banned from the 947 55km MTB race?

OP is needing the boost for the road race................

[MudLark]

OP is needing the boost for the road race................

Must be entered in the e-bike category and do not start with the other bikes or any racing category.

[Paddaman]

Must be entered in the e-bike category and do not start with the other bikes or any racing category.

That will deny him the feeling of competing in the real 9.47, and is discriminatory against e-bikers that identify themselves as cyclists.