Ride a lot. Do as many long rides as you can, and ride hard on the shorter ones. I have a tendency to just ride my own comfortable pace all the time, which is what you want to do on race day, but to build your fitness you need to push. You don't need to light the downhills on fire, but you should be hammering the climbs and flats 'cause that's where you'll build strength and endurance.
As for food...yeah, you just got to experiment. I'm a big fan of getting all my calories in liquid/gel form. Solid food upsets my stomach on really long hard rides, just doesn't seem to digest. Just make sure you're getting both calories (carbs and some protein) as well as electrolytes...you'll have to figure out what combination of the three works for you. I'm still working on that myself.
HEED + gel seems to work pretty well for me.
My problem on long rides usually is I start to cramp. Doesn't matter what I eat. I think it's a strength issue...I'm not strong enough to push that hard for that long. I still have energy and feel good otherwise, but my legs start cramping. Since riding the single speed exclusively this seems to be less of a problem...I think all the time I'm spending out of the saddle cranking up the hills is building some strength.
Last long ride I did, the 41 mile Bartram and a little of Keg, I didn't cramp but just wore out. I don't think I was getting enough calories, and I pushed too hard too early. And I'm just not in as good of shape as I'd like lol.
Last Edit: May 4, 2010 11:33:26 GMT -5 by dgaddis1
if you really want to improve your time on the MTB, get out on the road. If you don't have a RB you can get a fixied gear bike, great training, for really cheap even new. No replacemet for base miles fitness that just can't be replicated on a MTB in my opinion.
I have been looking for info regarding the SMC and can't really find anything.
Date,time,cost,course map, etc etc. how do you sign up. It seems like a secret race/ride??
can some one point me in the right direction.
Absolutely no Super Secret Squirrel Sheit going on here. Just the same dozen non-paid volunteers trying to make something happen. Not going quite as smooth as it has in previous years because seven of the dozen non-paid volunteers are busy with life events, and can't put forth the 46 hours per month to make it happen smoothly, in addition to holding down 40 hour per week jobs, plus trying to get in some mountain biking, and taking care of children, parents, and grand kids. Two of the others are trying to establish life. One couple has a kid heading to Iraq.
I honestly have nothing else to say. I love our community, and love our chapter, but more and more are takers. Not pointing at you, I am just pointing, period.
Last Edit: Aug 1, 2010 19:19:32 GMT -5 by azdrawdy