This was the second Ontario Cup, it was an enduro format that means it was longer than your typical race – about 47km. I went in thinking I would finish in 2hr30mins.
PrepAfter the first Ocup, I didn’t really work out until Thursday and only had about 1h15min ride (Elis climbing loops). Then I had two good days up at Albion the weekend prior to the race. The week before I only rode one day (Thursday) for 30mins really easy. Work was very busy and I couldn’t get the time in. Although I rode Albion the weekend before, I didn’t pre-ride the actual course. Coming into race day I did feel very rested and ready to rock…but probably too rested to have a really good race.
Note: during the week leading up to the race try and keep the activity level up, limit the intensity to sprints and make sure you are fresh for race day, but inactivity and complete rest will not help you perform better.FoodFood plan seemed to work perfect. The one big change I made was to hydrate as much as possible during the days leading up to the race. This combined with the carb/protein diet provided all the energy required. I drank a bottle of Eload during my warm-up, took two advils and a caffeine gel. During the race I didn’t gel until about the 1hr mark (mistake), but then pretty consistently every 30mins after that.
The RaceMy training broke just as I was about to start my warm-up. The result was that I had to ride around on the road and try to get it in this way. At the time I didn’t think much of it, just that I was “saving” my legs for the long race. This combined with the limited riding leading up to the race really took its toll on me during the first 30mins.
When I lined up for the start I was really concerned. In past expert class races I always ended up in a good position off the line so I wasn’t worried. However, this course had some tight turns and steep climbs right out of the gate. Because I didn’t pre-ride or even look at the start I didn’t know this. So, off the start I was behind some people and I got held up going up the climb and had a poor position behind some slower people going into the single track.
Note: Always know the start and how the first 10mins of the race will line up. I have the capacity to hold with the pack when pacing and have to ensure I’m in a good position prior to single track. For the next race, get a good position first and then hold according to plan, if people come by you that’s fine, but don’t ride in the back of the bus.So after the start the first 30mins of the race were very painful, my lower back, my legs, my head…I was a mess. Not riding and not warming up certainly had a negative effect on me. During this period I came out into a double track section and dropped my bottle and I stopped and jumped off to grab it (can’t loose a bottle!) – this was purely because of my state, I was not clear headed at all.
After about 30mins I started to feel better and began to flow, riding clean and keeping my momentum. At about 2hr 15mins I passed 4 guys and was feeling really good, but then took a corner a little fast, drifted into a tree and stepped off. The guy behind me then came into my derailleur and screwed up the setting. All 4 zoomed by me and I couldn't chase because my gearing was mucked. This was disappointing mostly because I had to run the final set of climbs and loose more time.
During the race my legs held out pretty good with just a little cramping near the end and I was pleased with my fitness (after the first 30mins of hell).
Race Stats
Place: 22nd
Time 2hr 30min 56 sec
Lap 1 - 1h13m
Lap 2 - 1h17m
Max HR: 181
Ave HR: 166
Results on Chico Racing
What did I learn from this race?
- Maintain activity levels leading up to race weekend, resting too much will hurt you
- A structured warm up is key to have performance out of the gate
- Eat a gel every lap – you need it
- Get a better start position off the line and a better position into the first set of single track
- For an average length race look to hold HR closer to 170
