How should you prepare for an extreme cycling event

[Baracuda]

Watching this thread carefully and thanks to all for the advice. I had a similar question early last year before training and prep for 100 mile gravel events. A few things I picked up:

Training:
From this guy who has cycled around the world - rest is vital, don't ride everyday. As many above have noted, put in a long ride on the weekend to harden up your contact points, but do two intense 45-90 min sessions on your bike or wattbike during the week. My old man ran 12 Comrades Marathons and advises that if one can't fit in a 5-6 hour ride on some weekend due to commitments, 2 X 2 or3 hours on a weekend is fine. Importantly, you need 2-3 days off the bike a week to recover.

https://www.youtube.com/watch?v=daLIJZkTvcM&t=59s

 
Off-bike training;
I personally always battled with ITB and other knee niggles.  I found this set of exercises twice a week with some kettle bells mixed in helped me tremendously. After 100 miles of gravel, 3000m of climbing, I still feel strong. Over all it helps with posture and power on the bike. This is the basic set of exercise and build on it with kettle bells / weights. The first week was a joke, I could do a side plank for under 3 seconds, but after 2 months, one is mustard.

https://www.youtube.com/watch?v=HqmwjwTcOY8

Nutrition:
This Aussie lady provides solid, no bulls..t advice. I would watch most of her clips. She covers a lot. What to eat and when to eat, both daily and on the bike. Aside from the usual non-processed foods, good range of meat, dairy, veggies and grains, is the timing, eat a lot early and just after your ride. It helps one stop binging late afternoon.

https://www.youtube.com/watch?v=M_7Ld8pVmMA&t=128s

https://www.youtube.com/watch?v=OZPcWX2EOEE

On race / long ride days, one needs to train oneself to get used to eating a hellava lot the night before and first thing in the morning before the ride starts. In my whole prep process, this was perhaps the biggest revelation. I used to do the Argus after a cup of coffee and take a banana in case. This past year I downed pasta the night before, woke up early and had 2 eggs, and a bowl of oats with yogurt, dates and honey for breakfast, and then downed a date square every hour. The difference is incredible. You not even tired at the finish. Ride home, mow the lawn...

As mentioned above, look at alternatives to commercial energy bars. I researched optimum energy foods per unit mass and dates and peanuts and raisons are pretty close on a fancy energy bar. However, one can make date balls / squares at a really low price. There are lots of recipes on the web.

I did though buy commercial cramp blockers and some gels just for the last 50km. Especially this https://32gi.co.za/ cramp blocker saved me when others were taking immense strain after 5-6 hours in 30 degree heat and loosing salts everywhere. The brand does not cost a fortune.

Spares:
I did the Swartberg Fondo and helped so many people that set off with no tools, no chain breakers, no spare tubes, no tire patches, no pumps (only one bomb), not even ducktape or cable ties. Perhaps I ride alone in Karoo too often, but one really does need to be able to rescue yourself.

Lastly, practice everything. I can't find the clip, but I saw an interview with a guy who has won several transcontinental races and he practices everything so one is always calm and confident. Not only long rides, but diet before and on long rides, fixing punctures, replacing your chain and derailleur, replacing or fixing broken spokes, riding in the dark, replacing batteries and fixing bikes at night, sleeping in a ditch next to the road (serious checking if that little space blanket works), etc etc.  

Hope you have a jol.

Edited Friday at 05:22 PM by Baracuda

[The Ouzo]

13 hours ago, Baracuda said:

Off-bike training;
I personally always battled with ITB and other knee niggles.  I found this set of exercises twice a week with some kettle bells mixed in helped me tremendously. After 100 miles of gravel, 3000m of climbing, I still feel strong. Over all it helps with posture and power on the bike. This is the basic set of exercise and build on it with kettle bells / weights. The first week was a joke, I could do a side plank for under 3 seconds, but after 2 months, one is mustard.

https://www.youtube.com/watch?v=HqmwjwTcOY8

I find my knees are the weakest link with 1 leg squats, but perhaps I should ease into them like he mentions, go part the way down first, and build up to going lower.

Will change my pushups to spiderman and include the side planks

[DJuice]

#semanet

Ps. No affiliation to the producer.

[Mamil]

3 weeks to munga grit Tankwa .... 

Is it too late to polarise and periodise ...?

[DieselnDust]

32 minutes ago, Mamil said:

3 weeks to munga grit Tankwa .... 

Is it too late to polarise and periodise ...?

3 weeks out you probably want to try and increase your threshold a bit  so a polarised block will be handy but basis the nature of the event I wouldn’t call it essential. Sticking to a pyramidal block will improve durability and endurance which is more in lin ex with what you’re after for a sustained effort isn’t it?

[Mamil]

14 minutes ago, DieselnDust said:

3 weeks out you probably want to try and increase your threshold a bit  so a polarised block will be handy but basis the nature of the event I wouldn’t call it essential. Sticking to a pyramidal block will improve durability and endurance which is more in lin ex with what you’re after for a sustained effort isn’t it?

I'm considering a walking workout for Ouberg  ... But ja, it's a long slow steady state ... Last long ride complete today, 11 hours and Garmin says my potential is at 69 percent after that... Which is good for confidence

[GLuvsMtb]

Thanks for getting the conversation going D&D. I've done a fair bit of extreme cycling events are here are my 2c:

Training

- Book your training sessions out in your diary and say "no" if other factors try to interfere with your appointment with yourself as much as is practically possible. I have too often cancelled with myself for things that were not business critical / major crises.
- Have specific training goals. This will ensure that you spend your training time productively. Whether with the help of a coach or on your own, pen these down and hold yourself accountable.
- Cross train. Going for a run and doing some Yoga / Pilates does wonders to achieve your training goals. Cross-fit is no longer a thing, but good old fashioned functional body weight training never goes out of style and has significant benefits if done regularly

Events

- I try to line up a few events before the big day / days. These do not have to be expensive or involve extensive travel. A 100 miler on your MTB is good prep and keeps you honest in terms of training
- If your event is a stage race, try and get consecutive days in. Take off the Friday and Monday and ride 4 days for 3 to 4 hours a day at level 2
- Use the public holidays to good effect when planning your blocks of consecutive training rides
- If your goal involves a partner, try to do an event or 2 together. It helps with communication and getting a mutual understanding

Equipment
- cheap, light and strong: Pick 2. 
- I have been on my current mtb for 12 years and it still goes very well. Saying that, I am going to replace her for my next extreme event that I am planning for early 2026. 
- I will be replacing my Specialized Stumpjumper Carbon Expert with a Titan Cypher Dash. I chose cheap and strong. Reliability is key for me and the Cypher Dash components are both of these
- If budget allows, I will indulge in an upgraded wheelset. Historically this has been the biggest game changer for me

After a torn meniscus at the end of 2019 I have been on my E Bike often. I will continue to use the E Bike in my training opposed to the indoor trainer to try and stick to my training zones. I intend to gradually increase my mtb time provided my knee holds up. I elected for non-surgical remedies and after just over 5 years I think I have rehabilitated and strengthened the knee sufficiently to get onto my normal bike more often.

The event I have decided to challenge myself with is Attakwas. I have done 4 in the years from 2009 to 2017 with a 100% success rate, and would love to get my ratel next year. I have done a number of stage races on the E Bike and tbh, will probably continue to stage race on the e bike where practically possible, but lets see how I feel after Attakwas... 

[mrcg]

I will share a very powerful "secret" which has assisted me greatly within an event/race, especially in light of the Day 3 carnage at ACE: FROZEN water bottles. This is more of a trick for the max 100milers though, more marathon stage thingy and below.

So many many years ago, I decided it would be advantageous to keep the core body temp cooled for as long as possible, especially in high heat conditions. So in my training rides I rode with one or two(!) frozen water bottles tucked down the front of my shirt and bib to train this. This worked a treat for up to 2h, sometimes longer depending on ambient temps, start times etc.! Obviously it is easier to ride with only one tucked in there, but this would suffice. You could use the 2nd in the cage and start sipping it after 20-30min, ingesting cold water, which further enhances the effect. I will modestly state that I am quite a technically skilled rider, who enjoys his downhill single track tech rides - I am decently fast and don't feel in any way hindered by the bottle. As I am also more the endurance athlete, I mostly ride marathon stages up to 100milers, with a few longer one's too (TB etc.). 

Don't think I need to elaborate on the advantages of this cooling, especially in the beginning (first +-30km). You can even start a bit harder and faster (find the sweet spot here though) and not overpower yourself too quickly.

We see the UCI XC pros wear cooling vests, which they then discard just before start. So that effect is gone within max 20min with the pace these guys ride at. Was hoping to have the idea patented, with a special vest with inserts for ice/dry ice, but nothing works as well as the bottles!

Try it, you won't regret it. You're welcome 🤪  

[mikkelz]

6 hours ago, mrcg said:

I will share a very powerful "secret" which has assisted me greatly within an event/race, especially in light of the Day 3 carnage at ACE: FROZEN water bottles. This is more of a trick for the max 100milers though, more marathon stage thingy and below.

So many many years ago, I decided it would be advantageous to keep the core body temp cooled for as long as possible, especially in high heat conditions. So in my training rides I rode with one or two(!) frozen water bottles tucked down the front of my shirt and bib to train this. This worked a treat for up to 2h, sometimes longer depending on ambient temps, start times etc.! Obviously it is easier to ride with only one tucked in there, but this would suffice. You could use the 2nd in the cage and start sipping it after 20-30min, ingesting cold water, which further enhances the effect. I will modestly state that I am quite a technically skilled rider, who enjoys his downhill single track tech rides - I am decently fast and don't feel in any way hindered by the bottle. As I am also more the endurance athlete, I mostly ride marathon stages up to 100milers, with a few longer one's too (TB etc.). 

Don't think I need to elaborate on the advantages of this cooling, especially in the beginning (first +-30km). You can even start a bit harder and faster (find the sweet spot here though) and not overpower yourself too quickly.

We see the UCI XC pros wear cooling vests, which they then discard just before start. So that effect is gone within max 20min with the pace these guys ride at. Was hoping to have the idea patented, with a special vest with inserts for ice/dry ice, but nothing works as well as the bottles!

Try it, you won't regret it. You're welcome 🤪  

https://www.instagram.com/p/C714g7curqd/?igsh=MWVydnlqeXZ2Y3BlNg==

Plus it's more aero. 😎😅

[SwissVan]

Know your target event, make a point of reading up on it and follow the online chats by people who take part and share their experiences, practice what they preach.

Train the basic concept of the event, in other words if it involves riding for hours on end 8 days in a row, then do that. Even if you only ride outdoors on the weekends and the weekdays at night on your IDT, just do it for 8 days in a row (ACE for example).

Try to ride on similar terrain as the target event once or twice per week, for example technical ST,  granny gear climbs (very steep), fast downhills with slippery surfaces, etc, etc)

Practice picking up and carrying your bike with all your race kit, it’s not as simple as it sounds and uses different muscles to what you may be used to using, and what gym “bunny” training uses. When you’re riding mid pack or at the back amongst the “fish and chips” riders portaging your bike at bottle necks could save you time improving your finishing position and start group the next day.

Have fun….

[SamTaylor]

Another tip I think lots of people doing these events under appreciate is building decent upper body strength, especially the shoulders and forearms and working on grip strength. This become important on the technical terrain, 5 days into an event. 

[eddy]

On 3/29/2025 at 9:20 AM, DJuice said:

#semanet

Ps. No affiliation to the producer.

Just a small comment.

I remove the pips and replace them with salted roasted almonds. It somehow makes it less sweet and improves the palatability. Also has a bit of salt and some healthy fats. 

[Baracuda]

On 3/29/2025 at 9:04 AM, The Ouzo said:

I find my knees are the weakest link with 1 leg squats, but perhaps I should ease into them like he mentions, go part the way down first, and build up to going lower.

Will change my pushups to spiderman and include the side planks

I found this was a really good routine to start with as well:

But slowly. only 2-3 times a week, starting with one set for the first two weeks, etc.

But after doing this for 8 weeks, my knees are stronger than ever

 

 

[The Ouzo]

47 minutes ago, Baracuda said:

I found this was a really good routine to start with as well:

But slowly. only 2-3 times a week, starting with one set for the first two weeks, etc.

But after doing this for 8 weeks, my knees are stronger than ever

 

 

thanks, will take a look

[eddy]

On 3/27/2025 at 10:50 AM, DieselnDust said:

 

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

Training

Recovery

nutrition

All three are intertwined

 

This ^^^^^^^

I haven't had time or inclination to do all three, so I have been focusing on Nutrition and Recovery only.

I have eaten enough to last me until August 2026 and put in solid 24/7 recovery since April 2023.

I suppose two out of three is better than nothing 😉

[DieselnDust]

Your Partner:

Now this is where things get interesting and again no right or wrong answer.

Essentially, find someone with the same objective as you. Do not try to make a racer out of an enduro bro. Do not try to make a social rider out of a race snake. Find a like minded and ability enabled  partner. Much like marriage, trying to change someone isn't going to work. If a racer agrees to ride with a social rider, cover how you will manage this under your handshake agreement  well before the event.

By observation I noted that the teams that suffered the most frustration were the ones were there was a big performance discrepancy in either just raw power output or technical riding ability and heaven forbid, both. I'm not saying it can't work, I just see a lot of additional stress which leads to harsh words.

The Epic is stressful, one of you is going to get ratty at some point. Ratty all the time is a problem so know how to diffuse yourself. maybe you need a cold shower, maybe you need time alone, maybe you need to beat the Columbian sausage behind a rock on Stage 3's steepest climb.....I don't know .....do what works for you. Mine was to go and take a walk to TweedeKamp for a coffee and chat at my mechanics. Go back to a comfy place and being around bikes being worked on is mine. 

Talk. 

There nothing like silence and unresolved expectations to ruin a good time. Talking also helps diffuse building frustration. There will be. Remember, much like marriage, you only get to know your Cape Epic partner from Stage 2 onward. When the chips are down, the pressure is building, the masks come off.

Training together all the time is not a given and likely not sustainable. Aim to ride together a certain number of times per month to ensure you're not falling behind or slipping too far ahead and take corrective action in your training timeously. The closer you get to the event the lower the chances of closing any gaps. They just get bigger.

Remember, you're two adults, mostly, and treating each other as such goes a long way to maintaining harmony in the build up, through the event and after.