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 injuries

Still having fun, meeting my race goals...

What is an Ultra?A really really long event

Will test the limits of body and spirit

Cycling 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 pain

Endurance 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/ goals

Sleep in altitude tent

Work the day after major surgery, ride 3 days later

7+ hour training rides

Ultra Training for the Body

Train with a coach

Periodically test fitness

Plan the season, periodization

Train w/power meter, & adjust plan

Follow 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,

tapering

Monthly 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 everything

Have a mantra

Confront “fears”

Plan, plan, plan for each event, be “wiley”

Have a mantra

Focus

You 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

Logistics

Course, climbing profile

Mental visualization

Race strategy

Nutrition

Sleep, stress

The 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/hour

Carbs: 275-300Kcal/hour

Salt: 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!