How should you prepare for an extreme cycling event

[DieselnDust]

*This thread serves for coaches, medical professionals and practitioners, and other highly experienced individuals to provide advise on training, nutrition, race/ride strategy to participants wanting to prepare for stage races or other ultra distance cycling events. Note the Fun Ride World Championships is not considered ultra or extreme event and is therefore out of scope for this discussion.

If you chose to post here please

** Disclaimers:

• Advise provided is purely for the purpose of guidance and does not replace, or supercede guidance given by your personal coach, or medical practitioner.
• the reader does not hold any poster liable for information provided. Use of any advise should be considered in the context given and it is strongly advised that you are medically fit to ride before embarking on a training journey for an extreme event.

 

Firstly, I am a CSA registered Coach. My personal journey with stage races started in 2004 with the To Hell and Back race as part of my prep for the 2005 Cape Epic Presented by Adidas. Yes I'm ancient. Along the way to 2025 I've racked up several stage race finishers medals, bush combobulated many bikes apart and back together to finish events and taken many race partners across the finish line (as well as myself naturally)..

So you want to ride a stage race? I am assuming that you are a person, who has to date only participated in single day events and mostly likely also just for fun. The age old barometer "of what is your Argus time?" is not applicable here since for extreme stage race events like Cape Epic and Cape Pioneer or one day events like Trans Baviaans and 360one require a different set of skills due to large variability in climatic conditions, terrain and therefore a different approach is required. Anyone can dust off a bike and ride the CTCT in 7hrs, but it is not advisable to try this tactic with a stage race or you will risk serious harm to yourself and others.

Why aren't W2W or Houwhoek tour in the extreme category? Let's face it, 60km and 1200m of elevation gain, plus the fact ebikes are allowed makes those events largely out of scope. They may be extreme for a newbie, its all relative. These could serve their purpose as part of your build up but I don't consider them to be extreme like 8 day stage races or 24hr or 36hr or even 1000km single stage events. I'll update the definitions and perhaps add a glossary as okes/okettes get technical about these in  posts that follow. The objective is to centralise some very clear guidance on do's and don't, understanding when you are properly prepared and ready more importantly, when to recognise that you are not ready and can pull the plug before you hurt yourself.

.

This forum has a wealth of experience in stage races so I expect many experienced gals and guys to chime in as well. Please post good peer reviewed articles and research papers were applicable. Links to SM posts from charlatans or controversial views that are not backed up by science will be deleted to try and safeguard followers.

 

Fire away

 

Chapter 1: Event selection and structuring life

Chapter 2: Set your goals basis available time and  budget for (Big picture plan)

Chapter 3:Your team mate

Chapter 4: Begin structuring your periodisation model

Chapter 5: Start building Your eating plan

Chapter 6: Equipment

Edited Thursday at 07:06 PM by DieselnDust

[DieselnDust]

Training:

Every training pathway to completing an extreme cycling event is built on three pillars

Training

Recovery

nutrition

All three are intertwined

most of you will be time crunched moms and dads with anything from 7 to 15hrs hrs of training time available maximum. Ho you use the time is important to meeting your objectives.

So what's your first step?

Select your goal: 

lets assume this goal is the epic because its topical and many aspire to participate. If your journey stops somewhere else, the event will likely be covered or at least the preparation in principal will.

Myths:

• you need 20hrs a week to train
• you need the latest and greatest equipment
• you need to enter as many stage races as you can before the CE.
• you need to win the lottery to ride the cape epic.
• and many more I cant think of right now because myths are for bedtime stories

Facts:

• If you can't structure your life to allow for at minimum 7-10hrs per week of training, don't accept the challenge. Even this is a little low but given enough plan duration you will be ready to complete the event comfortably within cut off. Ideally 9-12hrs is what I would prescribe.
• make sure your wife and family are ok with the above. Divorce is expensive and will torpedo your idea before it sets sail.
• With structure, you can create or have a coach create a plan for you. Whether you chose to self coach or be coach, the plan must be progressive in nature, i.e. Periodised and train your bodies systems for the target event. extreme events typically require you be most efficient in Zones 2, 3 and 4. Increasing vo2 (Z5) would be a focus if you want to race it every day. personal will dictate here.
• If you have are carrying underlying health issues, ENSURE your doctor is aware and that you are cleared to train at intensity. There is no substitute for intensity. I've seen people train and when they hit the intensity blocks their bodies reject the load and they fall ill. Thats 10-14 days training lost. it adds up.
• Reliable equipment is a must. You need that bike most days of the week. It spending time on someones warranty desk is not going to help you train. Gym is not a replacement, its a supplement.
• Riding other events is nice if you can afford it, but if not, you can simulate a 8 day ride by taking a 5 days off work and doing long rides with intensity back to back. Its cheaper and allows you to control your environment better including, heat acclimation.
• If you are opting for a coach, having someone local is a huge advantage in that they can ride with you, and observe other areas where you need t make changes like bike fit, body positioning when climbing, descending, see how your equipment is operating and also see how you are responding to external conditions like heat, cold, terrain etc.
• Cape Epic is expensive. I am assuming that the entry fee was a stretch and everything from that point is funded out of salary /cash flow

 

I recommend you start your preparation a minimum of 40 weeks out from the event. Yes people have done it in less, e.g. 20weeks. Many online training plans give you 16weeks prep but in my opinion that doesn't give you flexibility in terms of adjusting your plan for life, physiological responses, illness, and earning the money to pay for it all, and also remember the assumption is that you are coming off a relatively low base with the big stage race an aspirational target.

Deciding to ride the Epic a month away from the start with very little training or prior cycling experience is not recommended. #Bly-by-die-huis.

Give yourself time to adapt and you'll enjoy it more.

 

Ok so you've got the go ahead, have the time and need to put a plan in place.

what does the plan need to include?

 

 

 

Edited Thursday at 10:07 AM by DieselnDust

[Shebeen]

are we looking for more sophisticated answers than:

"chat to your banker about an extension on your overdraft"

 

Jokes aside, I'd like to see some input from people who do this on a tight budget. Some stuff not worth the bucks would definitely be worth highlighting for the general joe public epic wannabe rider.

[ajnkzn]

DnD - thank you for this 🫡

[DieselnDust]

8 minutes ago, Shebeen said:

are we looking for more sophisticated answers than:

"chat to your banker about an extension on your overdraft"

 

Jokes aside, I'd like to see some input from people who do this on a tight budget. Some stuff not worth the bucks would definitely be worth highlighting for the general joe public epic wannabe rider.

I'll update my assumptions above. I am approaching this from a min budget perspective👍

[Pandatron]

My biggest thing was actually spending 10 hours on the bike first a week, to figure out the routine and how i would approach dealing with this calendar and family wise.

[cadenceblur]

is partner selection not also a very important factor - a week with the wrong individual could relationship ending.

[Paul Ruinaard]

I think a dicussion on budget for "hardware" is essential given the training volume you have to make plus the need to ensure your chosen steed is race ready and reliable implies many chains, clusters brake pads and tyres as well, some of which will be used in training alone and in the race then be prepared for servicing costs, massages and the like as well as daily kit changes, nutritional plans etc.

This all adds up execptionally fast. Also to be honest probably start with new brake pads plus three to four sets spare, new tyres and spares, new chains and clusters plus spares and then depending on hardwrae batteries etc. Plus mechanics to fit them and ensure the bike is repaired as if you are at the back you are knackered.

 

[Mamil]

An indoor trainer with a dedicated elcheapo/broken frame (de peche mode reference) and groupset is a big money and time saver I have found - zero wear on chain, cassette, derailleur and brakes obviously and if you don't care about the frame and headset then all is good. 

Saves damaging race equipment.

Weekends are for longer outdoor sessions and skills riding with the concommitant wear and tear on equipment.

There's no getting away from it though - riding and prepping for ultras and multidays is incredibly expensive. 

 

[cadenceblur]

Good point - would a road bike then be the preferred training weapon of choice? Better yet a rim brake version if used outside with the MTB being used for the long off road rides?

 

[DieselnDust]

18 minutes ago, Pandatron said:

My biggest thing was actually spending 10 hours on the bike first a week, to figure out the routine and how i would approach dealing with this calendar and family wise.

 

17 minutes ago, cadenceblur said:

is partner selection not also a very important factor - a week with the wrong individual could relationship ending.

 

12 minutes ago, Paul Ruinaard said:

I think a dicussion on budget for "hardware" is essential given the training volume you have to make plus the need to ensure your chosen steed is race ready and reliable implies many chains, clusters brake pads and tyres as well, some of which will be used in training alone and in the race then be prepared for servicing costs, massages and the like as well as daily kit changes, nutritional plans etc.

This all adds up execptionally fast. Also to be honest probably start with new brake pads plus three to four sets spare, new tyres and spares, new chains and clusters plus spares and then depending on hardwrae batteries etc. Plus mechanics to fit them and ensure the bike is repaired as if you are at the back you are knackered.

 

 

1 minute ago, Mamil said:

An indoor trainer with a dedicated elcheapo/broken frame (de peche mode reference) and groupset is a big money and time saver I have found - zero wear on chain, cassette, derailleur and brakes obviously and if you don't care about the frame and headset then all is good. 

Saves damaging race equipment.

Weekends are for longer outdoor sessions and skills riding with the concommitant wear and tear on equipment.

There's no getting away from it though - riding and prepping for ultras and multidays is incredibly expensive. 

 

All very valid points.

I'm structuring it from a "you" first, then it moves to a "us/them" once a good partner is selected. This is a whole book on its own. For some it's ultra important i.e. like selecting a life partner, for others its a 8 day long holiday hookup on a less than exotic island and they make it work for mutually assured benefits. it can be simple.

Bikes and training budget I'm not too concerned with as there are many ways to skin this cat. The 7-12 hrs per week should see you stretch suspension services out to the maximum allowed @ 150-200hr if bike care and cleaning regime is not aggressive. Also topics of their own...

Darn I think Im actually scripting a book or movie here. 

 

Keep it coming folks.✔️

 

[Mamil]

El cheapo Nutrition for long training rides

Home made maltodextrin and fructose gel and drink mix
Baby potatoes boiled in a bucket of saltwater and carried in a ziplock in top tube bag
Peanutbutter sandwich in another ziploc bag
Dates in another ziploc bag
Only coffee when you get to the coffee shop in hopefield or moreesburg or Riebeek kasteel or whichever far flung place you get to.

vs

The "luxury money is no object" long ride nutrition

Amacx gels, turbo gummis and fast bars from Gear Change
Hammer Perpetuem from hammer nutriton coza (3 hour bottle with 9 scoops)
Toasted sarmie and carrot cake with cappuccino at pit stop

Or some compromise between the two cos I'm so middle class

[Paul Ruinaard]

Again amongst other things I can think of is the need to find like minded people who are enduring your pain and spending as much time on their training and journey as you are for your big event . Peer groups really help to pull you through and keep you motivated, other than your partner. If you train in a large city you can find people who are training for your events and ride with them as the length of some of the base rides is sometimes way above what your regular riding groups would be willing to commit to. When you are fit and doing base rides of 5 1/2 hours at 30 kmh on a road bike you cover a massive distance. I still have memories of places i never thought i would ride to on a bike. Your normal Saturday riding buddies aren't going to be willing to ride as slow or as far as you may need to. That makes it very tough and easy to just do the group ride or race which is what you normally do. You need mates who are in the same boat and mates other than your partner. You get to know each other very well and get in to a bit of a bubble. Very unusual experience. 

Edited Thursday at 11:20 AM by Paul Ruinaard

[Roneblack46]

Great idea for a thread. I do 2-3 ultra endurance events a year. I would love to do more but have to balance home and work as well. What I find what works for me is having an indoor trainer (I am linked to Zwift). So Monday to Wednesday I do 1-1.5hour sessions on Zwift early in the morning. Thursday rest day. Friday morning I do a 100km ride (start out at 04:00). If time crunched I am on the road bike or if I have later meetings I am on my "race bike - gravel monstercross". Saturday is a long ride most 5-6 hours and if event specific sometimes longer on the odd occasion. Sunday is a rest day as well. Doing this I easily get 10-15 hours a week. What the sessions entail can be tailored to the event.

I have the convenience of having a gym at my work building so 3x a week doing some gym work as well during the day.

I don't have a coach and work on 3 weeks on and 1 week easy blocks. 

I am on my 3rd Munga this year and a vital part of my training is heat acclimatization. Temps on the Munga can reach into the 50s in direct sun and preparing for that is extremely important. This may include riding in the heat of the day slowly increasing exposure to become comfortable enough to ride at a consistent pace. I even ride indoors with no fans and maybe a layer or two extra to simulate heat exposure. 

As far as equipment goes and budget - I do try and keep costs to a minimum while training as the final race prep (bicycle service, nutrition and travel) can be costly. I use durable components for longevity over weight. As you get more experienced you get to learn what works and what is durable and does not cost an arm and a leg. I originally went over to a single speed bike in 2015 to manage costs while training and only used my full suspension bike back then for races to save costs. Now I have 3 x single speeds and one geared road bike, which mainly does IDT duty. So my bike cost really only involves - brake pads, tyres and a BB replacement every 6 months. Other items like wheel and headset bearings are done 1x a year or when required. 

Happy to share what I can as this thread evolves. 

 

 

[cadenceblur]

3 minutes ago, Paul Ruinaard said:

Again amongst other things I can think of is the need to find like minded people who are enduring your pain and spending as much time on their training and journey as you are for your big event . Peer groups really help to pull you through and keep you motivated, other than your partner. If you train in a large city you can find people who are training for your events and ride with them as the length of some of the base rides is sometimes way above what your regular riding groups would be willing to commit to. When you are fit and doing base ridea of 5 1/2 hours at 30 kmh on a road bike you cover a massive distance. I still have memories of places i never thouhgt i would ride to on a bike. Your normal Saturday riding buddies aren't going to be willing to ride as slow or as far as you may need to. That makes it very tough and easy to just do the group ride or race which is what you normally do. You need mates who are in the same boat and mates other than your partner. You get to know each other very well and get in to a bit of a bubble. Very unusual experience. 

very true on finding people to ride with !

This can be harder than you think - especially if they don't have an event of this nature looming on their horizon. 

The African proverb comes to mind: " If you want to go fast go alone, if you want to go far, go together."

['Kaze Pete]

1 hour ago, Mamil said:

El cheapo Nutrition for long training rides

Home made maltodextrin and fructose gel and drink mix
Baby potatoes boiled in a bucket of saltwater and carried in a ziplock in top tube bag
Peanutbutter sandwich in another ziploc bag
Dates in another ziploc bag
Only coffee when you get to the coffee shop in hopefield or moreesburg or Riebeek kasteel or whichever far flung place you get to.

vs

The "luxury money is no object" long ride nutrition

Amacx gels, turbo gummis and fast bars from Gear Change
Hammer Perpetuem from hammer nutriton coza (3 hour bottle with 9 scoops)
Toasted sarmie and carrot cake with cappuccino at pit stop

Or some compromise between the two cos I'm so middle class

I'm busy going down the Dextrose/Maltodextrin/Fructose & L-wordsoup rabbit hole. Not going far or fast enough to find benefits of more than 60g(20g of each above) per bottle (yet), or a higher Fructose ratio.

edit: This is also a whole new topic/chapter, even book by itself
edit 2: (NB) For multi day events, or even long single day events, sugars should not be your staple!

Edited Thursday at 01:02 PM by 'Kaze Pete