Ultra-Endurance Cycling How I put it all together John Millon, MD

1. Ultra-Endurance CyclingHow I put it all togetherJohn Millon, MD

2. 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

3. 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

4. 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...

5. 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

6. 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

7. 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

8. 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

9. Train with a Coach Helps the athlete “put it all together” Amateur can have Pro training and experience Makes the journey fun!

10. Periodic testing: lab In the lab • Lactate threshold, VO2 • Power • heart rate VO2 pain

11. What does an athlete do with LT/VO2 data? HR and power “ranges” for training and racing

12. Periodic testing: field “Field testing” on time trial course • Practical • Cheap • Easy to repeat periodically

13. 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

14. 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

15. 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

16. Why measure power? Strengths & weaknesses Can communicate w/coach Focus training • Interval goals given in “watts” • Must adjust training Climbing repeats 4 x 8 min @313-330 Watts 5 min recovery between intervals

17. 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

18.  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

19. 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!

20. 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”

21. Have a mantra Focus You can do more than you think you can

22. Have a mantra “Baby steps” suggests Dean Karnazes First 50 miles with your legs, the next 50 with your head

23. Mental strategy “Baby steps”

24. Confront Fears: scary darkness & still 12 hours to go 24 hour solo race, British Columbia, 2005

25. Confront fears: downhill high-speed drops 24 hour solo race, Conyers, GA, 2004

26. 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)

27. 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

28. 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!

29. The “rain plan” Only race I ever won 20 hours of rain! “Those guys are really suffering”

30. 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!

31. 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!

32. Thank You!