+1 nuun (Grape is lovely)
+1 move cleats back
+1 HRM / pacing for the duration
+1 conditioning
Also are you taking calf tension into the race? If i foam-roll for 20 minutes the night before i notice looser calves.

My experience comes from the odd 6hr MTB race and a few marathons but mainly dozens of 5/6 hour adventure races (run 20km, MTB 45km) and some 12hr, 24hr, 48hr non stop adventure races. I will only get cramp where i’m pushing the intensity further than my current fitness level.

Firstly I’d echo what has already been said, if there’s no problem with what you’ve used then…stick with it. I was having back and knee trouble so got geeky and read everything i could find on bike fit, including crank arm length. Found a proper study had been done on the 20% rule mentioned above and did change from 175 to 180s on my 29er and commuter (they both needed new cranks soon anyway). I have a 35″ inside leg so 180 or 182.5 is ‘better’ than 175 and 180 seemed readily available.
A couple of months in and I can say the main things I notice is the benefit of a lower saddle (5mm!) on my hardtail – it helps my position (less bend-down to bars) and when it comes to rough trail/descending there’s a bit more room to manoeuvre. A dropper post is the obvious solution if that’s a concern though. I don’t think pedal strikes have increased as the bb is same height and my commute doesn’t have any fast bends (where you might want to lean and pedal).
There are many more important considerations, my knee seems to be mostly solved by switching off a road crankset to a wider stance (aka Q factor, tread) MTB crankset…the 180 can’t be responsible as my knee never struggled on my 175 mtb cranks.

Westbury on Trym was mentioned earlier, I’ve been living here for 3 months now and think it is just the right balance. You are not in a busy part of town here, its not cheap but the access is essential for me Some key stats from north westbury:
– 20 minutes cycle to all weather MTB trail ‘ashton court & leigh woods’
– 10 minutes road ride to Over lane (M5 jnc 17) which is entirely rural tarmac from then on
Other life conveniences
– 20 minute road ride down hill to town centre, faster if you pedal
– 5 minute drive to M5, 10 minutes to M4
– 3 minute jog to Blaise estate for me, lovely trail running venue.

Also mentioned earlier a38 north, once north of Filton (away from city entirely) its a good commuting road.

scandal 29er 21″ below, I will never sell it, first rode it rigid but now 120mm x-fusion trace forks make it a blast at trail centres with big tyres but still an xc weapon with light tyres. Its a cracker to ride but 26er hardtails will always be more fun – I’m selling an 853 steel 26er if interested, geared, better than an inbred and under 2.4kg 20″ frame.
…sorry about the ridiculous collection of ancillaries and mud, MTBO tomorrow and it will be muddy + i need snacks

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Experience to add in: I’ve ridden a mk-1 scandal for 3 years now and love it, climbs superbly and never lets me down. I did ride a Solaris for a day in the pyrenees on some great descents – it was ace, a good choice. I noticed the slacker head angle on the solaris gave great stability – i was keeping up with my mate on his whyte e-120. That said, i wouldn’t swap it for a scandal as the tighter xc gemoetry is what i want most of the time in the UK.

Is it all open now? Powerlines and trees been picked apart? Doesnt sound like there’s much diversion if not.
We are breaking our drive tomoroow from wales to the lakes and fancy a blast, rain or shine.

Just gone with AA. they cover ‘personal belongings’ up to £1,500 which is more than any of our bikes are worth, the premium is £117.

And I will get £20 cashback…if cashback from online is your sort of thing click on my referral link!! > http://www.topcashback.co.uk/ref/Digger95

I’m currently digging around for contents inc bikes, deal i’m trying to beat is +£130 for 4 bikes total value £3600….esure doesn’t seem too bad…

Does anyone know if ‘in a locked car’ = permanent fixture?

Appreciate the swift replies thanks.

I’m intrigued about this frame flex, as i mentioned not ridden steel before. How do I find out if its CEN 2? Believe that’s all to do with headtube/down tube strength…There is an extra layer of steel welded on at this join on my frame so hoping CEN 2.

Hoping bolt through forks will provide reasonable steering stiffness – Currently riding my alu 23″ Rockhopper ht with bendy QR 100mm recons and 30.9 seat post. (mention frame heights as longer, thinner seat post gives more spine-relieving flex apparently)…THO do accept the point of 456 etc being designed for more travel, possibly better suited to my needs.

Where I am now is – it seems (if CEN mkII) okay to put longer forks on from a strength point of view, but if they are ‘too long’ then the ride will be too wobbly to inspire confidence. The target head angle I want to try is 68/69 deg, but may start with 100mm forks and steeper angle to see how I find it. And have 100mm forks handy.