100 Mls (161Km) Reliability TT.

victorcarrera

I eventually got around to do this Saturday in 20-22 degrees and a southerly 19Km wind. Total time = 04:52:05. Av sp = 33 Km/h

I have written a report here if anyone interested.

https://docs.google.com/document/d/13Hpxk3egY6u_Mul0sVY-zX5KFcCpmNZviHXKE1Y7Z6s/edit


If anyone out there has experience of similar or 12 / 24 hour non stop timed events I would be interested to hear advice on what training/natural products you use to delay the fatigue I felt after 4 hours. I lost 5 minutes in the final 40Km. For example I am thinking if I had taken an electrolyte instead of water before starting I may not have cramped.
Would 2 ltr juice be enough for 5 hours in 20 degrees?.
What is your preferred air temperature for an event like this?

colm_gti

Just read your report, you're flying performance wise, but you have massive room for improvement nutrition/hydration wise!

I couldn't be further from an expert on cycling, but have a good idea of sports nutrition from previous sports I've played and general interest reading.

Firstly, do you pre-hydrate? If not, start! It'll take a while to get used to it, but I'd normally drink about 5 liters of water, sometimes more, during the day before a race in the evening, and about 3 liters before a morning club spin. Means I only go through 2/3rds of a bottle during a 40km race, and 1.5 bottles during a long club spin.

Secondly, you'll need more than just 2 bananas for a 160km TT! No question about it! If you don't use energy gels, start! They don't take up much space and are light. High5 ones are the most palatable. I went through 2 in a 40km TT, so maybe 4 for a 100km TT and one of your bananas.

As for an electrolyte drink, I don't think Ireland gets hot enough to use them, but if you like them then keep using them.

You really need a better recovery too, an electrolyte drink isn't enough, you need a recovery shake after effort like that, 2 parts carbs (glucose/fructose/etc) to 1 part protein, a good quality whey protein (optimum nutrition or kinetica) with glucose from the baking isle in tesco is perfect, that's what I use. And then eat a proper balanced meal within the following hour.

Hope this helps you achieve your goals

victorcarrera

@ colm_gti.
That is a lot of water for one day and roughly what I would drink in a week. (Half a litre in the morning for me and that's it).The 2 bananas I had were kiddies size also, so I guess I wasn't doing myself any favours. I have been getting by on 500ml on the bike + my reserves because all of my road races are between 70 and 80 Km and I don't do sportifs or training spins greater than 100Km any more. I think I prepared too casually for the 160Km and got caught out.
I have a chance to put some of this into practice as I have another 80Km TT on Sunday so I will put water and pasta on the menu before that and hope it makes a difference. Thanks for contributing.

colm_gti

victorcarrera wrote: »

@ colm_gti.
That is a lot of water for one day and roughly what I would drink in a week. (Half a litre in the morning for me and that's it).

That is nowhere near enough dude! Hydration is key!