Smart Athlete Train With Peter

Go Faster at Leadville Without Training More

Go Faster at Leadville Without Training More

Today’s post is a rehash of a guest post I did several years ago for a friend and client named Dirk (see his Leadville journey for some great content on how a ‘normal person’ might tackle Leadville.

Unfortunately (or fortunately), Leadville is not as simple as riding for hours on end. What I propose in this article is that we are all restricted by how much time and recovery capacity we have. Our fitness might be a big part of the time we get, but we can make sure we use all the fitness we have by looking beyond training hours in our preparation. My focus in this article will be largely on everything BUT pedaling or fitness, because to me, the regular ‘desk’ athlete with kids, a job, 2 dogs and a mortgage likely has a different event to take on then the pro who can take a month of volume into the event and do quite well.

 1) Be A Student of the Race:  Leadville 100 MTB Trail race or other Endurance Bike Races tend to have huge followings and so there is lot of content out there. When I signed up in 2011, I was looking for every resource (Leadville Pictures,  Leadville video, race storiesStudies) to help guide my preparation. Now this may seem weird, as I am a supposed to be a Pro MTB racer and a Coach with a university degree, but the fact that Leadville is a different event remains true and my lack of Leadville, or even 100-miler, experience had me scared. Experience the race before you get there via media and simulating terrain.

cayley outside foot down

2) Get better at riding fast down hills.

– Leadville has 12,000-14,000 feet of climbing … Yes, you should be light and fit to get up those hills, but dragging your brakes down 14,000 feet of downhill is costing you time too. Practice on technical trails and also on event-specific double track, ATV trail and gravel road and your average speed goes up considerably. Being comfortable on technical trails will make the leadville double track and road much easier to do while fatigued. Check out Bike Skills project on Ready position and/or attack position (basically standing up on the bike) are key places to start 

 

3) You should get ready for the altitude, but don’t freak out about it

If you can go on a few camps to simulate your race pace at even moderate altitude, that will help. In any case accept it will be a bit harder and not the same as home, it is part of the challenge and many/most people do no altitude adaptation. Altitude tents and devices such as SpiroTiger can be an asset in maximizing your adaptation to altitude and enhancing your respiratory system to help you be more comfortable with the increased breathing requirements at altitude, and while racing/riding/existing.  Both devices can be rented from many companies. Smart Athlete can rent Spirotigers (email peterglassford @ gmail) . I also like getting clients to practice breathing through their noses during their day and while on rides (start slow and breathe deep with BELLY). You should find you can eventually build your wattage while nose breathing towards ‘tempo’ (about leadville pace) AND (in my opinion) this first experience with restricted breathing helps you be mentally, if not cardiovascular-ly ready in Leadville.

Beta-Alanine and Sodium Phosphate-loading are two potentially beneficial supplements to help maximize Oxygen dependent performance (under ‘threshold’), which is important at altitude.  Ensure you have used both appropriately in training prior to Leadville and make sure you take care of all the (CHEAPER) basics first, such as fueling, sleep, mobility and bike skills.  A special tip is to try to stay lower then Leadville the week of. There are many cool towns at slightly lower elevation and I think it is worth getting better sleep, with a few rides in Leadville vs. Being in Leadville all week.

 4)  Eat enough, but not too much. Minimize the digestive work your stomach has to do. Save that energy for pedaling. 

Many athletes make the mistake of eating to many solids and overwhelming their stomachs with foods/fuel that they have not game-played over distances, at specific intensities and/or while not at altitude. We may not be able to test/Game Play any or all of these, BUT we can take notes from experienced athletes and the averages. Generally, focus on more liquid sources of calories at 2-300kcal/hr. Maltodextrin-based mixes/gels seem  to be most digestible, possibly with some fructose or simple sugar. Solids earlier in the race are used by some to break up the fueling strategy and avoid overloading on a certain sugar or component. Many distance athletes (e.g. RAAM and 24 hour Solo) will use products like Ensure to get a digestible calorie source; at Leadville, having an Ensure at top or bottom of Columbine could work well. I have also always liked Branched Chain Amino Acids (BCAA) and typically will ride/race with them in my bottles with some electrolyte to help with energy and focus.  ( Nutrition basics with The Bike SKills Project here ) 

peter evan flat fix by Karlee on Gridley Pratt Ojai 2014

5) Mechanical Skill 

Many a race is ruined, if not lost, based on little fixes on the trail. You should be able to take your bike apart on course and reassemble. Make a list and start practicing. A good and patient local coach or friend should be able to help you through sticking points.  Bike Skills Projects on Mechanics HERE 

6) Do Not Stop 

It is very important that, within reason, we never go 0 km/hr. Leadville and many similar races are about average speed. Keep rolling steady. You should not stop in feed zone, or to eat or to transition to a hike-a-bike. Situations may arise, such as nature breaks (although some may find ways to do this one bike) but generally try to plan and train for minimal stops to preserve that goal pace.  The feed bag pickup is a place I messed up in 2011 and actually fell (so pro!) … Again, these are the little things we forget when out doing 4 hours hard, and a couple Game-Plays with the feed bag could have save me minutes, if not gotten me a podium spot.  Bike Skills Projects on Dismounts / Mounts . 

 7)  Pacing is Imperative

While on our bikes, we can add benefit to our training by making sure we learn what a sustainable pace is and how to hold it over varying terrain. I believe HR is still relevant to optimal pace even at altitude, but we also need to use our brains and experiences to inform when it is time to go or if HR won’t be used on a given day. My goal during my 2011 prep at sea level was to see my pace on hilly terrain (Miles/HR) come up to 1 mile faster/hour then my goal Leadville pace (14.7mph for ~7hrs over 103mi ).   ( Posts from Smart Athlete / Train With Peter on Pacing

 8) Be able to function off your bike and avoid cramps/tightness/back pain

Be able to walk/hike up hill efficiently and dismount/remount easily, even uphill. Walking can be optimal pacing strategy. Be efficient in mount/dismount and walking/jogging. Avoid getting stopped at zero miles per hour pace. Plan spots you will likely walk (top of Columbine and power-line on return for many). Have a daily mobility practice including standing often and walking a ton (i.e. on breaks at work and before-after meals). Bike fit and mobility are big causes of time off-bike so make sure these items are very well Game Played before the race. ( Smart Athlete Posts on Mobility ) ( Also check out the MobilityWod on Youtube

 

9) Maximize aerodynamics, position, efficiency 

Leadville is a mountain bike race but a lot of time can be saved by drafting and having a reasonable position on the bike (that you can pedal well in). Looking to optimize clothing (i.e. no garbage bag coats) and spend some time on the road in an aero position of some type (narrow hand position and maybe forearms on bar for SOME). There are many sites out there proving being aero is worth thinking about, such as here . Recently, a bike company tested hair styles and found that braided hair was more efficient then a bun or ponytail so even hair style on the day may be a consideration for those with long hair to play with. 

 While these concepts may sound basic and optimistic at times, I do believe that there is a ton of time to be gained for almost anyone looking at Leadville and similar races without even touching on fitness. We want to maximize the work we can do (fitness) and minimize the work we have to do with preparation, planning, health, nutrition and equipment creating our best performance on THE big day.

I would love to hear your feedback on these ideas, any questions they might spark or suggestions on ways to squeeze every last second out of your next big Endurance Race.

Peter

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