With only 6 weeks to go, are you feeling ready?
There's still time to ensure a successful LOTOJA. At this point in preparation, you should have a solid amount of base miles and your equipment (bike & clothing) should be ready to go.
Now that we are getting closer to the big 206, it's easy to make sudden changes.
Perhaps I can help keep you on track.
What should you do for training for the next couple of weeks?
1. Big Miles
Big Miles: When I am talking about big miles I don't mean going out for 150, 180 or even 200 big ones. Nobody really needs to go that far in preparation for LOTOJA. Realistically, over the next two weeks, you need two to four 110-130 mile rides. Any pace that you'd like. Go hard or slow. Race up the hills or take it easy. For the most part, it's all about having a long steady day. Go for a few long days, enjoy the ride (perhaps with some friends) and extend yourself a bit.
Intensity: Recently, I came across a few studies that support the use of intense workouts to help increase endurance. Using interval or racing as training will help your lungs and muscles adapt to the rigors of a long tough 206. Over the next couple of weeks set aside a few days with short miles but high intensities. I would suggest blazing up a short climb about 2-3 minutes long and going hard up that climb 3-5 times.
Consistency: Like anything else in life, consistency is everything. To become a solid cyclist and enjoy a successful LOTOJA you'll need to be consistent with your training from here on out.
As a rule of thumb, ride at least 5 days a week without more than 2 consecutive days off.
Nutrition: During your longer days you should hone your on and off the bike nutritional needs. Training time is the best time to experiment with any new products or variations.
What bars, gels, and sports drink will you use? How often will you eat during LOTOJA? What works for your stomach? What supplements are you or should you be taking?
Race Day Tip: My Favorite race day nutrition: Boiled red potatoes, diced with a bit of salt and butter. Easy to make, easy to eat and digest, provides complex carbs and a bit of protein.
I would, of course, recommend Endurance360for your lactic acid buffering, recovery, muscle endurance and fatigue reduction. For full effect, it's best to start taking Endurance360 4-6 weeks in advance. There's about a 4 week absorption period for full activation of all the ingredients, so you'll want to get started early.
Most riders are looking to hedge against muscle cramping. With the combined mix of amino-acids and electrolyte minerals, Endurance360 is a great way to avoid severe leg cramps.
For a fast-acting boost to of energy and muscle recovery formula, give Beetroot Pro® a try.
Create your nutrition habits now so that there are no surprises come race day.
4x LOTOJA Pro 1,2 Winner and 2014 Course Record Holder (8 hours 45 Minutes)
State Crit, Road Race & National Champion
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While using Endurance360, Bret was in a three-man break during the Masters 40+ 1/2/3 race at the Tulsa Tough Criterium.
In the end, it came down to a sprint finish. Crosby emerged the winner of the day, taking it on the line. The U.S. Anti-Doping Agency (USADA) was in attendance and Bret was required to report straight to doping control.
Ultra-endurance sporting events like LOTOJA requires great overall fitness, endurance, the right nutrition strategy, rest and a number of other important factors.
Undoubtedly, most of our efforts are geared towards training for speed and endurance. One of the more neglected areas of fitness is our core strength.