24 hour solo xc race tips
24 hour solo xc race tips. My tips to finishing a 24hr solo xc race and wanting to do it again are: 1. Pace yourself. Your first day time lap should be as fast as your last day time lap. Obviously night laps will be a bit slower than day time laps but your last night time lap should be as fast as your first. This is called 'negative splitting' and is derived from the world record marathoners. It applies even MORE so in 24hr solo xc racing as the event is 10x longer therefore giving your more chance of bonking and really losing some time. 2. Nutrition. Aim for 1g of carbs per kg of bodyweight per hour during your 24hr race. Eat 10g of carbs per kg of bodyweight per day every day of the year on season or off season. Eat under 10% of your total calories from fat over the seasons. Look up nutrition books written by Doug Graham and Dr McDougall & Dr Esselstyn. 3. Hydration. Hydration for 24 hour solo xc racing is the same as any hydration strategy. You MUST drink enough to be urinating at least every 2 hours and urinating CLEAR vs yellow or straw. If you see yellow or straw, knock back another bottle. There is no point taking in more than 1 liter per hour as the body can't absorb much more. Hydrate the weeks before as well. 4. Mental fortitude. EXPECT some depression during the race due to sleep deprivation. Take care of your hydration and carb intake buy using the above tips. Now all you have to do is deal with sleep deprivation. LOTS of riders use caffeine, cocaine, speed <b>…</b>
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