24hr Solo Training – A whole year to do so…..

jimmers – Member

One last tip from me…

Rice pudding! Record number of tins consumed = 16 at Mayhem 2008

It was a tin of sardines in tomato sauce that fired me up again when I hit a low point at 7am on my solo.

If you’re thinking about training plans etc I’d recommend taking a look at Lynda Wallenfels website – she’s a USA based coach training national level cyclists, and an awesome enduro rider in her own right – winning national level 24s, and beating the boys in some of the even longer (3-4 day, 300 plus mile unsupported) races. She has a load of 12 week plans that can be stacked to make up a year, including ’24 hr finisher’ and ’24hr personal record plans’. Especially she’s great with knowing how to build and then taper for a race to be fresh for it, and pacing through races.

ENDURANCE mtb training plans

I’m just starting a 100 mile personal record plan – having to change/modify a fair bit cos of work and family/holiday stuff but reckon if I or anyone can keep to say 80% of what is on the plan the race day should go very well. I won the first 24 I did and got the lap record for the course, mostly unsupported (make up camelbaks of drink to carry you through in 8 hour stints, swap every 2/3 laps, take enough food for that time on the bike etc) with absolutely no structured plan and a decent winter but poor spring training (3 week business trip to china, flu on the way back and for the next week or two, week out when a crash put a stick into the side of my face etc) and reckon I’d have smoked it having done one of these plans!

Agree that the first thing to decide is what you want out of it, but also that if you can keep riding for the whole of the 24 hrs even at what seems like a slow or moderate pace you have a very good chance of getting a podium result!

Get a hold of some books written about the more extreme end of endurance sports, reading about other peoples experiences helps to give some motivation and some inspiration. Feet in the clouds is probably my favourite read as was Rob Lee’s Endurance Within book.

The majority is mental and this as with the physical aspect needs some training to a degree, I found that cycling didn’t really help with this as I was comfortably able to do a weekend 6 hour ride so I started running (which I was rubbish at) to help get used to what the pain later in the race feels like and to remind myself it can be overcome. Long hiking trips over rough terrain with an overnight bivvy also helped build some toughness as compared to cycling it felt like I was going nowhere and it keeps you on your feet and moving for a long period of time.

mboy, I don’t really ride that much tbh and it is pretty much all casual unstructured riding. I’d love a training partner

You ride quite a bit, trust me. More than me anyway, more than most I’d suggest. That it’s not structured isn’t such an issue to be honest, at least not in terms of your fitness levels currently. You’ll have a very good base to work on already.

Anyway, if you’re really keen, I’ll send Dragos over when he gets back from Romania! If you can keep up with him (and he can just go for hours and hours and hours), you’d bloody win Mayhem! 😉

Sheer determination got my friend round 9 laps (and 3rd/th place in Women’s category, not yet fully confirmed) at Mayhem this last weekend. Gotta say given the conditions, it was MUCH more friendly to the skilled bike riders than the “off-roadies” on the whole. Lots of quick people quit cos they didn’t like riding in the mud. Conditions were hard yes, but the right prep (and the right bike for the conditions!!!) and I think most people could have done 6 or 7 laps inside 24hrs relatively easily Solo, which would have been a top 20 placing!

Talk to Kate Potter at AQR coaching. She is very experienced in the 24 hour scene and has won at mayhem herself a couple of times!
She now coaches (success stories include several podiums at the european 24 hour champs) link to the AQR holidays website
She also runs coaching holidays in the Pyrenees for budding racers- or anyone interested learning more or in upping their game.

I am doing my first 24 at SITS this year. I have the same issues as you with time, so here is my tuppence worth:

– My training has consisted of at least 4 days a week where I ride in various forms. I do a few 20 mile MTB rides once the children are in bed, a few sessions on rollers to build up the intensity and then at least one long ride.

– The roller sessions have been suprisingly effective. 30 minutes on those and you know about it. I do 2 minute intervals with 1 minute easy spinning on each gear whilst in big ring and a 5 minute warm up and down. 2 minutes in biggest gear at high rpm is an absolute killer.

– My long ride is commuting to work either on road or along the canal – 23 miles each way. I follow this up with another ride in the evening on the mountain bike once the children are in bed and aim for around 60 miles in total.

– This year, I have done a 6 hour (Enduro 6) and a 12 hour (BBF). Previously I have done loads of 6 to 8 hour races. I found 12 hours very different, but with good planning (mostly) I placed 15th. I stopped for a total of 15 minutes – my belief is that stopping is generally bad as that is when motivation plummets

– To pace myself, I made sure that i could always hold a conversation – simples – and it worked.

– I am in the process of converting my rigid (spare) bike to a singlespeed following the mayhem at Mayhem

All of this has lead to me seeing massive gains in my fitness. My commute is well over 2mph quicker on average and this is in the space of 3 months.

Wowzers, still so much useful advice coming. Thanks all, I really appreciate it. Especially as I seem to have come down with a stinking cold for the first time in ages so can do little other than plan for my next round of training.

It’s pretty clear that training the mental aspect is as important as the physical. I’m kind of excited about the prospect of becoming properly endurance fit again (well, in relative terms for me, obviously!) but also know that, although I would probably be better following a specific plan and being structured with my training, it’s unlikely to happen. I’m probably best off working with what I have and making the most of the time available by getting in more non-stop riding (most of my rides are stop, start, take photo, fly down, push up, pedal a bit, chat a bit kind of affairs) and working out ways of gradually increasing the time on the bike.

I may look at doing some other events as a warm up, maybe another 12 hour or something, but may also just go with planning some big epic rides (and maybe even bivvys) which is something I have been missing out on for the last few years.

The goal will definitely be to keep going for the 24 hours…albeit very very slowly.

I don’t think I’d ever keep up with the machine-that-is-Dragos though…not even if you filled his tyres with sand and made him ride with his brakes on 😆

It’s surprising how much you can do when you just get on and do it. Just been out again after my long commute day and, although the thought of going out was awful, once out I had to force myself to stop and come home.

I would say that this is a key part for my training at the moment – going out when i really don’t want to.

I’m surprisingly good at getting out and riding even when I don’t want to. I think my biggest challenge will be being organised enough with life, work, food, etc to make the best use of the time.

I may also have to reduce my internet use significantly, but that is probably a very good idea anyway.

I’ve not done a 24 hour solo but I know from doing them in a pair that you need to work out how to get yourself into the right frame of mind in order to keep plugging out the laps. All my best events have been more about having been in the mood for it than any training before hand.

Sadly I’ve no advice on how to sort that out though other than to try and make sure that if you are stopping everything’s set up to make it quick and easy to get back out again.

In terms of fitting stuff in, I just accept the fact that I will be riding at rather odd times! But when I do ride, I make sure it counts.

For instance, I have to get up at 5am if I want to ride to work, and any other week day ride will start no earlier than 8pm. Weekend rides (long ones) are very rare – although I have a pass-out this Saturday so will try to do a 100 miler – Kidderminster to Malvern or Church Streton maybe.

As I said, I bought a set of rollers as well which is great when I only have half an hour to spare.

Oh – and I don’t sleep much!

If you can get a coach, I struggled in the past with motivation a couple of months into training for 24hr solo’s. Had a coach for my build up to 24hrs of exposure, best thing I ever did. The plans where tailored to my work seclude and because I had to give feed back (resting HR, Max effort tests) I knew I had to train as he would know If I hadn’t.
He i is a solo racer & now competes Iron men, and has suffered MM, anyone remember 2004. Bleak

Thanks all. Maybe I should reconsider the coach option. Seems a bit overkill when I am not, and never gonna be, a top level racer though.

Guess it comes down to what price will I pay to reach my own personal goals.

Then again, maybe part of that goal is to see if I can manage the 24 hr solo thing with the resources I have.

Then again, maybe part of that goal is to see if I can manage the 24 hr solo thing with the resources I have.

Fair enough, that’s kind of a plan too! I remember telling people after my first I felt it was about 1/3rd fitness, 1/3rd motivation, 1/3rd preparation (food, drink, lights, spares, clothes, getting to the venue and a decent place for pitting, setting up pit etc) – if any of them are lacking it’s difficult to make up for, even being v strong at any 2 doesn’t help that much… So make sure you balance them all nicely – if you’re peed off with training you’re not going to be motivated, if you’re motivated and well trained but haven’t time to sort kit etc out it’ll probably all come crashing down when you need to change brake pads at 4am, etc etc…

Most importantly – have fun 🙂

Thanks all. Maybe I should reconsider the coach option. Seems a bit overkill when I am not, and never gonna be, a top level racer though.

Go for the half way house option – definitely talk to Kate Potter at AQR (mentioned above) but you don’t need a full time coach, porbably just a couple of sessions or a weeks riding in the Pyrenees with Kate and husband Ian – you’ll learn more from them in a week than from most coaches in a year.
A Quick Release Holidays/Coaching[/url]

Other thing to do is break it down into manageable chunks – focussing on a 24hr in a years time is a bit much, it seems you’ll never get there so break it down into interim goals of doing (say) a 6hr ride by the end of September, a 12hr ride by the end of the year.

Maybe even try SITS as a team of 4 or 5 just to get used to the whole riding-at-3am thing and use the event as a bit of experience.

Don’t worry too much about specific training yet. Once you’ve put your entry in you’ll find that focussing on it comes naturally (if you’re anything like me). Within a week of having my entry confirmed I was taking every oppportunity to get miles in, in all weathers and had even lost the taste for alcohol.

It’s a long way off yet but just as important as the training is having your food, bike spares, clothing all prepared, everything in place to make the ride as comfortable and fuss free as possible.

I think the thing is that everyone’s different in the way they think and function, so different approaches suit different folk and you’ll have a better idea than any of us on how you’re wired. I just like riding bikes, the first solo I did, a 12-hour one, I did off the back of simply having ridden a lot and raced a little. It worked well enough for a top-ten finish and I’m quite an average rider. I was helped a lot by knowing some very talented, experienced solo riders, who gave me some great advice on what worked well for them on the day too.

I’ve done a couple of 24s in a very average way, on a mix of riding lots and with some intervals thrown in. It also, I think, helps to feel familiarity with 24-hour events, but again, it all depends. Some people find novelty a big motivator, I don’t, but that’s me, rather than you. I don’t have an issue with motivation, but then I find it harder not to ride than to get on my bike.

I guess what I’m saying is that there isn’t a ‘right answer’ as regards coaching, or mileage, or mental approach, just one that works for you and your goals.

I’d totally recommend time with AQR as above. Ian and Kate are both lovely – in their own way – and know what they’re talking about. Plus the riding around Luchon, where they’re based, is ace.

As an aside, I’m mildly bemused by all the ‘I’ve never ridden a 24-hour solo, but my mate told me’ responses. I know it’s very STW, but really?

Thanks all.

I guess I did the Bristol BF 12 hour off the back of having never ridden more than 30 miles in a day (mostly much less) and having no idea what to expect (it was my first ever race, nevermind solo) and churned out 86 miles so maybe I’m worrying too much. However, that was a long time ago (2008), I was fitter, younger and worked much less (50-60 hr weeks and very irregular hours are all too common now). Maybe the ‘not knowing what to expect’ thing was also a bonus….I just know that the 24 hour is going to be more than the ‘next stage’, it’s going to be waaaaay harder due to the lack of sleep.

As recommended by crazy-legs, I think I’m going to draw up an outline plan for the year with goals on the way rather than just “24hr solo next year”. Enjoying the journey will be the critical aspect, so getting in some big epics will be part of those goals.

I will definitely look again at the coaching options out there. Thanks for the links.

Oh, and today I am finally putting a trail bike on order at the LBS to help get me through all those miles 😉

As an aside, I’m mildly bemused by all the ‘I’ve never ridden a 24-hour solo, but my mate told me’ responses. I know it’s very STW, but really?

(puts on best vietnam war vet accent)

“You werent’ there man, you don’t know what it was like” 😉

Not being funny, but does one have to have done several 24hr solo’s themselves to even offer words of encouragement? I’ve never said “you must do this” or “this is the only way you will succeed”. I’ve offered up encouragement and a number of observations based on a number of friends that have done pretty well at the 24hr solo thing themselves, and having helped and supported them at points too.

Also, having met the OP a few times, I’ve kinda assumed here that she’s not out to win outright but more to complete the 24hrs with a respectable number of laps and hopefully be pretty competitive. If you want to win, then yes you’ve got to be very serious about everything. By contrast though, my friend that came 4th solo at mayhem last weekend, by her own admission will tell you she’s not done that much riding this year. In fact in 2 weeks run up to mayhem, I think she was only able to ride her bike twice in total!

Good luck and if you need any help and all that… And enjoy the new bike when it arrives, though you’ll wanna chop it in for a lightweight XC race machine soon enough! 😉

Good luck and if you need any help and all that… And enjoy the new bike when it arrives, though you’ll wanna chop it in for a lightweight XC race machine soon enough!

Thanks mboy 😀

Ha! I won’t want to change it….I just NEED the light bike as well 😉

Not being funny, but does one have to have done several 24hr solo’s themselves to even offer words of encouragement?

I think it probably helps when it comes to specific advice, yeah. I’ve learned more from doing them than from what anyone’s ever told me about doing them, including some very, very good riders, because no-one’s the same.

It wasn’t intended as a criticism of anyone, including you, just a gentle query. 🙂

I think it probably helps when it comes to specific advice, yeah.

I’ll not disagree with that, I was just trying to offer generic words of encouragement and observations.

I’ve learned more from doing them than from what anyone’s ever told me about doing them

Makes total sense, but you gotta start somewhere I guess! And until you’ve done one, you’re probably likely to have more questions than answers…

Incidentally, saw you at Mayhem, was gonna pop up and say hi, but you looked like you were just getting in the zone to go out on a lap. I’m assuming you left your Maverick in the car like I did! Didn’t want to risk it in those conditions…

Incidentally, saw you at Mayhem, was gonna pop up and say hi, but you looked like you were just getting in the zone to go out on a lap. I’m assuming you left your Maverick in the car like I did! Didn’t want to risk it in those conditions…

Me ‘in the zone’? Unlikely, more probably half asleep 🙂 I actually left the Maverick at home. Rigid singlespeed seemed like a much more sensible option both, before, during and after the event. Hopefully catch up somewhere else. I seem to be doing 24/12 and SITS if you find yourself at either of those.

Honorary “pit bitch” for a mate who’s hoping to be up there in the standings in 24hr solo at 24/12. Pretty sure I’ll be at SITS too, know a couple of teams lacking a member or two and I’m usually too suggestible for my own good!