Published: 24th July, 2012
Back in 2011 when we began to look at races for this year, for the first time we came up with specific goals for 2012. I have mentioned them in the past but I focused on two 12hr races and set goals of top five at the European 12hr solo champs and a podium at Twentyfour12 both in the Vets cat. The other weekend at a damp and claggy Newnham park I closed out my long term goals by taking the win in the Vets cat to add to a sixth place I achieved in Scotland in April.
As there are plenty of blogs out there telling stories of adversity and just about surviving and prompted by a question asked of me by a fellow member of the RNRMCA; after 6 successful events I thought I would list my top tips for completing a 12hr solo ride.
I'm not sponsored although I get some support from the Royal Navy & Royal Marine Cycling Association and like many others I have to fit racing into my life around my day job, personal life as well as full filling my commitment to the Royal Naval Reserves.
So here's what I've learnt over the past 4 yrs.
1. Don't get off bike, definitely don't sit down. If your thinking of having just a 5 min sit down you'll lose a good 20mins of riding. Think formula one pit stop. A 3 ½ sec pit stop actually cost over a minute at race pace, and they aren't battling dying legs, worsening course conditions and the proximity to a comfy bed sleeping bag.
2. Know what pace you can maintain. I was lucky enough to undertake a full fitness assessment with Elite Velo so I know what heart rate and therefore pace I can maintain for long periods of time. I know what HR my body can sustain for a 2hr XC race and also what rate I of effort I can maintain for 12 hrs not the most scientific but better than go off too fast and then crashing (see point 12). Also know that on the first lap you will get carried away and ride too fast. Just try to settle into a pace as soon as you can.
3. Play to your strengths. I'm not the lightest so won't fly up the hills but I know I can crank a big ring on any thing flat so when faced with a hill I just sit in a cruise up it means I don't go into the red or add extra lactic acid t other legs. (well that's how it feels)
4. Worry about only that which you have influence over. It's a twelve hour race. If you've worked out who your rival are and they go haring off into the distance at Mach 10 unless you can keep that up for 12 hrs don't panic. Hopefully you'll have already worked out your strategy and pace (see point 2+ 14)
5. Get a good team around you who have faith in you. At this years European championships, I didn't have the best of rides, I didn't enjoy it but my wife in the pits never mentioned the Q word and in fact didn't give me time to think about quitting. I was into the pit, re-fueled and out on my way again before I had time to think or act. Warn them that you will grumpy, inconsiderate, indecisive and down right rude, and that's before the race even starts. I'm normally at my worst in the early in the event rather than towards the end when all I want to do is finish. Don't assume they are mind readers or are fluent in fatigue induced gibberish. Take time to plan and do as much of your own prep as you can. (See point 15 for more)
6. Have belief in your ability. What do you want to achieve? Completing the event or getting on the podium? This one is always something I've had trouble with. I normally get to about hour 3 and wonder what it's all about but then 3hrs becomes 1/3 distance then you've passed half way and it's all down hill from there but there will be moments when you question if you can make it. Again in Scotland this year I was having such a rotten time that I started an ethical debate with myself "was it more morally just to just stop and say I couldn't finish and incur the wrath of Jane and the rest of the support team or would it be easier to just fake a mechanical?" I'd have these thought during the lap but once I was confronted by the ever cheerful and encouraging support team I would be in and out onto another lap before I knew what was going on (see point 6)
7. Enjoy the night laps. There is something special about riding at night, catching glimpses of light on other parts of the track plus for 12hr races it normally means the end is close.
8. You will have self doubt. See point 6
9. If you can ride 3hrs you can ride 12. I didn't say that someone else did but if you have the basic endurance to ride 3-4hrs then riding 12 is achievable. When I tackled my first 12hr proper (twentyfour12 #5 I think) I planned a 2 stop strategy and split the event into three 4hr rides and had a sit down and food between each stint. Yes it goes against point 1 but the as mentioned in point 6 the goal for that first one was to be competing for 12hrs.
10. It's as much a nutritional challenge as it is a bike one. Again quote from someone else but still very relevant. Over 12hrs of riding it'll come as no surprise that you will burn a fair few calories and if you wish to survive or do well you'll need to replace at least some of them as you ride. (for more information see point 11)
11. Learn what you can eat. My feeding has evolved as I've got quicker and more competitive from that first one with stops (see point 9) I now race with a 100% liquid fuel bespoke formula provided by Infinite nutrition which gives me everything I need to ride for 12hrs.
As well as energy drink and gels along the way we've tried Snickers bars (top tip if you are pit crew don't give to the rider still in it's wrapper they are likely to throw it back at you), soreen with various toppings but not peanut butter, all that will do is glue the mouth together. Cocktail sausages and mini pork pie are a nice diversion but apparently do something about other energy absorption. If there isn't a gel drop on the course another tip run a clean and dirty pocket routine. Get your helper to put all the fresh snacks into one pocket as you ditch all the empties out of the other, as you eat on the lap put the empties into the dirt pocket. This will a) allow concurrent activity (empty and fill)saving you time in the pit b) avoid you team helper getting covered in gunk c) means you won't be ferreting through empties to find that lone Jelly baby at the bottom of the pocket. In Scotland I only had bars and random snack no gels and used a top tube mounted tri bag with some success I just had to remember to close the lid.
12. If you've worked out what your feed strategy is going to be stick with it. First time in Scotland I was on my way round the penultimate lap and didn't eat everything we'd planned for me that lap "only one lap left, don't need all that" about 1/3 into the last lap I just died, bonked, hit the wall. By that stage of a 12hr race you are likely to be bouncing off the bottom of empty and need every thing you can eat. I now eat/drink as much on the last lap as I do on the first.
13. Train as much as you need to to achieve your aim. This year I had specific goals for the two 12hr events I'd entered top five at the European 12hr Solo Champs and a podium at Twentyfour12 to help get me there Jay and Maddie Horton wrote me a training plan which started way back in Sep. The training was heavy and at some point's life got in the way and I didn't do everything I should have but I never got to resent it and I don't think it took over my life. The majority of us do this for fun (particularly 12/24hr solo racing) and if the training becomes to much of a chore or intrusion then perhaps your aim isn't realist or achievable and you need to re-focus.
14. Don't get drawn into racing someone quicker than you(and almost half your age!) This one goes back to point 4. Don't get sucked into minor battles. At last years twnetyfour12, I was still young enough to scrap into Open along with, friend and casual training partner Rich Long we inadvertently ended up racing each other at XC pace and unsurprisingly both blew up spectacularly at the 4hr point. We then spent the rest of the event trying to ride and recover and both finished well below where we should have if we'd only followed point 4.
15. Have a plan. It'll give you something to change as the race progresses. Unless you are lucky enough to have Rob Lee, Ant White or Matt Page pitting for you, you've probably persuaded your better half or a mate to spend a weekend in a field with you and they probably won't be a clued up on racing as you re. Having a plan and briefing your supporters so they know the plan should help you in the long run. After doing reasonably well at our first visit to the Euros, we went to twentyfour12 thinking we knew what we were doing and didn't discuss a plan/strategy; this lack of planning bit us in the proverbial. One lap I didn't have enough food and almost got caught out without lights after lighting up time. Now I actually write a plan for feeding, make sure Jane know the time for lights and I make sure my spare shoes, gloves and helmet are where we need them.
16. Sweat the small stuff. We all worry about tyre choice, fresh brake pads, feeding, fully charged lights but what about the small stuff. During the first lap of Euro 12s in 2011, I hit a bank with my foot and pulled the ratchet off my shoe. Seems they weren't tight in the first place. I had to limp to the end of the single track section and beg some tape of the marshals to secure the shoe to my foot so I could complete the rest of the lap.
And that is it, all I've learnt doing 12hr solo. I hope it helps someone somewhere give soloign a go, but be warned they are addictive. It may only be July but my "season" is done and I'm already wondering about next year.
Whilst I sit on my Laurels and eat my own weight in cake I'd like to thank the follow individual and companies for their support this season.
The Royal Navy & Royal Marine Cycling Association - Very difficult to think about withdrawing when you are riding in such a distinctive kit. http://www.navycycling.org.uk/
Certini - They have looked after my bike from year one and it's a testament to their attention to detail that over the entire year I've not had one mechanical. My Spez Epic is the tool of choice; fast, comfortable and bullet proof. http://www.certini.co.uk/
EliteVelo - Roy took me for an athlete profile test back in Sep and with the information he provided I was able to train and race more scientifically. http://www.elitevelo.com/home/4562229060
Infinit Nutrition - they have provided me with a bespoke 100% liquid food all year and which not only meant a simplified feeding routine at races it also meant that race jerseys didn't get covered in gel, less waste. http://www.infinitnutrition.com/
Fully Sussed - Most of you at least know of the unbeatable husband and wife team Jay and Maddie Horton, this year they have looked after me, wrote me a training program and always seems to be around when I needed encouraging and bullying. http://www.fullysussed.co.uk/
Mrs Jane Smith. - Need I say more.
new racer trying to fight his way through the masters pack.
Read More By RobThis blog post was written by a third party and their views do not necessarily reflect the views of XCRacer.com
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