A friend recently asked my advice for how to prepare for the longest ride he’d ever done. My approach is somewhat unorthodox when it comes to this sort of thing; I like to train to ride a lot farther than the event itself, and whenever possible, throw in a handful of sessions with my old friend, The Man with the Hammer. I suggested he do the same, just to make sure he understands the alchemy of combining total exhaustion with the reality of still having a long way to ride. Based on his response suggesting the idea somehow contained a bad taste, I assume he didn’t take my advice.
I didn’t invent this technique. De Vlaeminck was known for his marathon training sessions involving a diabolical mixture of V:00 am starts and distances of 400km in preparation for his favorite race, Paris-Roubaix. Fignon was known to head out for day-long rides with little or no food in his pockets with the express intent of meeting the Man with the Hammer.
The Man with the Hammer holds a special place in the mythology of Cycling; ruthless and unpredictable, he lurks about in the shadows, ready to strike at any time. Most fear him, but I have been bopped on the head by him so many times, I start to feel lonely for his visits after a few months. I sense him in the nape of my neck long before he draws his hammer down with his judgement. On long solo rides, when the mind retreats into The Tunnel, I often find myself carrying silent conversations. Perhaps it is he to whom I speak in those dark hours.
His presence as a constant companion may not be as insane as it sounds. Explorers have often spoken of feeling that another presence was traveling with them; the early teams who attempted to scale Mount Everest had difficulty reconciling the numbers in their party due to the convincing sensation that another had been with them. All three men in Shackleton’s party who crossed the island of South Georgia independently confided in their captain that they believed a fourth to be traveling with them. This, I am certain, is the great spirit of the Man with the Hammer. We must not fear him; though he may be ready to strike, he is a benevolent spirit.
There is something purifying in being completely depleted and still having to carry on; it flushes your transgressions from you in a cleansing flood. Don’t avoid this; seek it out; every rider should endeavor to experience his visits at least a few times per year. They remind you that you can push beyond your limits, that the only thing bridging the chasm to a goal is having the will to act.
Whenever I find myself weighed down and questioning myself, I head out on my bicycle with no food in the pockets and with the express intent of meeting my old friend, the Man with the Hammer.
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@Collin I've found that 120km rule to be the case for doing 160, too. I'm loosely planning a 300 at the moment, and I'm not entirely sure what's going to get me through that - sure I won't be able to hammer that like I will a century, also planning on mixing a bit of gravel in there. Guessing it's more than likely I'll be doing it alone, so not expecting to see much change out of 11-12 hours. Planning on my longest training ride before being 7-8 hours, hoping that'll be enough to see me through. Anyone got any golden tips?
@simon Also planning the loosely impromptu ride for October. An 8 hour training ride seems right to savor the final 12 hour duration. Working on a 354km route that will take me up and back within a 12 hour limit -- includes 30 min at the half-point. I may need some of your tips as well.
@simon
The best lesson I learned from the 200 on 100 was to eat some thing VERY regularly to keep blood sugars and energy from any lows. This advice from our friend who joined us as prep for an ultra Tri. It worked a treat. The only time I came close to crashing was when I spaced and missed taking in anything for 40 minutes. Fortunately our sag showed up with the rice/bacon/honey/nut balls and I was back on track. Its ok to do it with liquid Hammer type drinks every 15-20 minutes along with water but solid food is a must and feels better in the long run. I'd say do this for both training and the event as you will get a feel for what works - good luck!
@Rob Thanks Rob, food's definitely going to be one to get right. Tried the bacon thing on a century with bacon, peanut butter and maple syrup sandwiches - got to say as soon as the bacon hit my stomach I thought the brown rain was only seconds away. Rice balls sound good though...I'm planning on being unsupported, so there'll be the twin challenges of carrying it all and refuelling from whatever I can find along the way. I went to a sports nutrition talk last year given by one of the dieticians for the All Blacks, and he absolutely raved about chocolate milk - I'm definitely a convert, but not for 12 hours...!
@Simon I'm not sure the dietician would have been talking of choc milk during the event. During a game they definitely drink electro/carb drinks. The science says choc milk is one of the best recovery drinks you can have. Research says protein is almost pointless during exercise (unless in the ultra distance categories), but the carbs and proteins in choc milk are as good/better than after market recovery drinks for after exercise.
Good luck, biggest lesson is do what works for you...
@Beers - yep, he raved about it as a recovery drink, it's also worked for me when I've had breaks between rides - like if I've ridden out to a race or done a few k beforehand. Maybe worth considering when I'm in the gutter 2/3rds of the way round?! Lots of trial and error coming up, I think...
@universio Good luck with that. Be interested to see your route - I've never really planned a "ride" before, something that'll take in special places and have a flow / story to it all its own, they've more just been ticked off the list. I'm planning on late November / early December - hopefully the southern hemisphere spring will have sodded off by then and I can safely plan on not having a 60k headwind all the way around...
@simon This route is yet to be verified with cycling around Lake Monticello and driving some alternate roads. The flow is going to avoid the out and back except on one long 16 mile section -- Hollywood Rd. I am recruiting a September group to ride recon around the lakes before going the whole 202 in October. Naming this route Romans 5:3 -- "Rejoice in thy suffering."
Lake Greenwood of course.
@simon
Coca Cola after first 40 to 50 miles -- glass bottles if available.