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Ultra-Endurance Cycling How I put it all together John Millon, MD. Ultra-Endurance Cycling. Why listen to an athlete ? What is an ultra athlete? Understand the ultra mindset. How to train the body for an ultra use of a power meter to give “Sports Med Rx” - PowerPoint PPT Presentation
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Ultra-Endurance CyclingHow I put it all together
John Millon, MD
Ultra-Endurance Cycling
Why listen to an athlete?What is an ultra athlete? Understand the
ultra mindset.How to train the body for an ultra
– use of a power meter to give “Sports Med Rx”
How to train the mind for an ultra– planning for a specific ultra event
Why listen to an athlete? Why me?
While I am an MD, I will not give any peer-reviewed medical information
I am an ultra athlete– I have to “put
it all together”– I have to be
practical
Why me?
While I'm not a pro, and only “won” one ultra...
Ultra mountain bike racer for 10 years
Had few injuriesStill having fun, meeting
my race goals...
What is an Ultra?A really really long eventWill test the limits of body and spiritCycling ultras
– Assault on Mt Mitchell road, 102 mi w/12,000 feet climbing: 5 hrs 58 min
– Leadville 100, mountain biking 100 miles, at up to 12,600 ft altitude: 10 hours 26 min
– 24 hour solo mountain bike races, w/ 24,000+ feet climbing, racing from noon to noon!
– La Ruta, Costa Rica, 4 day race, 9.5 hours first day: 28 total hours
Endurance athletes are not “normal” people or patients
“Normal” people– avoid pain, get compensated for pain &
suffering!
All athletes embrace painEndurance athletes
– frequently enter the “pain cave,” with intervals, catching a “break away”
– An Ultra offers epic pain & suffering
Endurance athletes are not “normal” people or patients
Multiple bikes inside house and cars
Buy cars based on “bike fit”Schedule life “around”
training workouts/ goalsSleep in altitude tentWork the day after major
surgery, ride 3 days later7+ hour training rides
Ultra Training for the Body
Train with a coachPeriodically test
fitnessPlan the season,
periodizationTrain w/power meter,
& adjust planFollow overload
recovery cycle
Train with a Coach
Helps the athlete “put it all together”
Amateur can have Pro training and experience
Makes the journey fun!
Periodic testing: lab
In the lab– Lactate
threshold, VO2
– Power– heart rate
VO2 pain
What does an athlete do with LT/VO2 data?
HR and power “ranges” for training and racing
Periodic testing: field
“Field testing” on time trial course
– Practical– Cheap– Easy to repeat
periodically
Have a season plan, or periodizationMust plan overload & recovery
Set big goals– A, B, C races,
taperingMonthly training blocks
– Stair steps volume & intensity
– Rest week Q month
– Easy & hard days Q week
Training with a power meter
Cyclists can use power for every ride
Objectively measures power in Watts, will not lie!
Instantaneous feedback– To maintain interval's
high intensity– Or to ensure recovery
level of intensity
What does a power meter measure?
Cardiovascular effort (heart rate)– The body's response to work– HR can vary with hydration level, sleep
quality, core temperature, overall stress level, or a big presentation at work!
Muscular effort (watts)– The true rate of work pushing on the
pedals– power = work/time
Why measure power?
Strengths & weaknesses
Can communicate w/coach
Focus training– Interval
goals given in “watts”
– Must adjust trainingClimbing repeats 4 x 8 min @313-330 Watts
5 min recovery between intervals
As an MD or coach you can use power meter to enforce
recovery
Sports MD or coach can use power range or limit
– to enforce recovery from training load
– healing of an injury
Race with power meter? Yes it's legal
Watts/lb for men can predict performance
Pacing on that hill
Motivate to go harder
Assault on Mt. Mitchell 2010
Can a power meter show when it's time to take extra “recovery?”
Fatigued, stressed, or poorly recovered?– Yes, if perceived level of effort is high,
but power is low• After previous intense workout or high
volume• work stress• poor sleep
If so, must adjust plan, take extra recovery!
Ultra Training for the Mind
Lots of time to think. Know “why?” This is what I do!
Visualize everythingHave a mantraConfront “fears”Plan, plan, plan for
each event, be “wiley”
Have a mantra
FocusYou can do more than you think you can
Have a mantra
“Baby steps” suggests Dean Karnazes
First 50 miles with your legs, the next 50 with your head
Mental strategy “Baby steps”
Confront Fears: scary darkness & still 12 hours to go
24 hour solo race, British Columbia, 2005
Confront fears: downhill high-speed drops
24 hour solo race, Conyers, GA, 2004
Have a Plan: Planning for a Specific Event
The best athletes have a meticulous plan– Dennis Connor (Sailing) “No Excuse to
Lose”– Laird Hamilton (Surfing)– Lance Armstrong!!!– Dean Karnazes “Ultramarathon Man”
(runner)
Have a Plan: Planning for a Specific Event
LogisticsCourse, climbing
profileMental visualizationRace strategyNutritionSleep, stressThe race bag? Skype call with
Manny Prado
Have a plan: List of problems & solutions. What can go wrong?
• Rain, mud, dark• Cold, hot• Low Na+, bonk• Broken headlight,
chain, flat tire• Asthma• Mental bonk!
The “rain plan”
Only race I ever won
20 hours of rain!
“Those guys are really suffering”
The “nutrition plan” for those that are not “nutritionists”
“Train” your GI tract on training rides
Eat and drink throughout event
Fluids: 24- 30oz/hourCarbs: 275-
300Kcal/hourSalt: Yes, avoid
hyponatremia!
The “salt plan”“Hottest ever” Mt.
Mitchell, 95+ degrees for 6 hrs
– 2 bottles/hour!!!– Drank 6 bottles
“GU Brew”– 3 H20– 3 bottles V8
Avoid hyponatremia!
Thank You!