I look down at my Wahoo head unit because it ticks as much as 300 kilometres. I’ve been using for over 14 hours now and but, because the little voice in my head is fast to remind me, there’s nonetheless one other 42km to go. With darkness setting in and technical singletrack up forward, I do know I’ve to remain centered to make it again to Girona and the end line of the Traka, one in every of Europe’s premier long- distance gravel races.
My being right here, deep right into a race that pulls elite-level gravel riders from world wide, is the fruits of a four-month journey, one which required me to dedicate myself to a rigorous coaching regime. I knew I’d have to coach tougher than ever earlier than if I used to be to be bodily and mentally ready for one of many longest days I’d ever spend on a motorbike. That was the plan, no less than, after I started the method at first of the yr, signing up for what was billed because the Traka Journey, a 560km extremely race combining the gravel roads of Catalunya with a number of excessive mountain passes within the Pyrenees.
Why had I made a decision to tackle the fearsome Traka, you could properly ask. Although I’d by no means connected a lot significance to age, after I not too long ago turned 40, I discovered myself eager to roll again the years to a time when endurance challenges had been a mainstay of my life. Again in 2017, I rode the total parcours of all three Grand Excursions, using in the future forward of the skilled peloton, which opened the door to a quick foray into the world of extremely biking. That was till life took over and work, plus husband and pa duties, grew to become more and more troublesome to juggle with the calls for of coaching for, and competing in, such occasions. Two years in the past, my spouse and I had determined to up sticks and dwell full-time in a motorhome, travelling the world, so biking inevitably grew to become much less about efficiency and extra in regards to the easy pleasure of being on two wheels. Whereas I nonetheless stored comparatively match, there was no want for structured periods – till now. With the Traka aim set, it was time to leap again into severe coaching.
Boosting threshold energy and muscular endurance had been key objectives
(Picture credit score: Richard Butcher for Future)
Again on Traka
The biking aspect of the plan was cut up into two phases. Half one was completely open air – the fact of motorhome life – which was removed from splendid within the depths of winter within the Austrian Alps. The second section, starting in March, was predominantly indoors, as I used to be again in Wales with entry to a Wattbike Atom, permitting for a far larger stage of management over periods. So far as the power and conditioning factor was involved, I might be below the knowledgeable steering of S&C coach Derek Teal (dialedhealth. com). All that remained now was to determine my beginning metrics, tangible numbers on which to base my coaching, in addition to chart progress over the subsequent 4 months. Weighing myself was straightforward sufficient, however the FTP effort on a freezing climb was an expertise I’d slightly neglect. By the tip of that difficult day, my place to begin was set: I used to be precisely 100kg, with an FTP of 320W, ergo 3.2W/kg – which, in fact, was higher than I’d been anticipating.
The main target was now on growing my threshold energy whereas lowering my weight, the mixture of which might, in idea, enable me to experience additional sooner, and to climb extra effectively. Needing flexibility, I signed as much as TrainerRoad, utilizing their plan builder characteristic to make myself a bespoke 4 month e-plan. Former nationwide hill-climb champion Ed Laverack suggested me: “The primary focus of coaching for an occasion like that is on enhancing lactate threshold energy and cardio capability, in addition to calorie consumption and absorption charges.” He additionally careworn the significance of vitamin. “Tremendous-long endurance occasions are as a lot about consuming as they’re biking, making certain you may persistently gasoline the work over extended intervals.”
A typical week on the bike included one or two longer endurance rides of three to 4 hours, plus a collection of shorter rides specializing in sweetspot and threshold intervals. Many of the endurance rides had been ridden between 55 and 75% of my FTP, whereas a typical sweetspot session featured intervals of eight to twenty minutes at between 85 and 95% of FTP. These had been supplemented with threshold periods comprising shorter intervals of two to 4 minutes at 105 to 115% of FTP. If I missed a session, TrainerRoad handily tailored the subsequent few rides accordingly. Over time, I used to be capable of deal with the next workload due to a rise in each cardio capabilities and muscular endurance, whereas the edge efforts meant that I started to place out greater energy over larger durations, each key aspects when it got here to the occasion.
Being cardiovascularly match was just one piece of the jigsaw; I additionally wanted to make sure my physique was bodily sturdy sufficient to deal with 560km continuous over a demanding, predominantly off-road route. “The most important factor folks get flawed when including power work to their biking coaching is that they assume they merely must concentrate on leg workouts, when the main target must be on whole-body exercises,” Teal advised me. “While you have a look at a course just like the Traka, the calls for are multi-faceted. You’ve gotten lengthy flat sections, steep climbs, hike-a-bike, loads of tough terrain and even technical singletrack, all of which require a stronger higher physique and activated core in addition to leg power.”
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To construct the power required, Teal prescribed two whole physique exercise periods every week, containing between six to eight workouts to be accomplished in 4 supersets – back-to-back with little relaxation in between – plus a core-specific session. I had no common entry to a gymnasium nor any heavy weights so I used a resistance band and kettlebell, with the emphasis on muscular endurance from greater rep ranges. The upside was, not like with heavier lifting, I didn’t want to cut back my using quantity.
“It’s necessary to do not forget that power coaching has main advantages past merely getting stronger, the primary one being neuromuscular diversifications,” Teal provides. “This implies it’s not simply in regards to the measurement of the muscular tissues however the capacity of the nervous system to activate them, and the extra muscular tissues you might have activated the extra environment friendly you’re on the bike, which is vital to any endurance occasion.” In contrast to with my weight and FTP, it was onerous to exactly observe advantages from power coaching, however inside a couple of weeks I used to be feeling extra planted on the bike, with a larger sense of management when off-road, in addition to fewer aches on longer endurance rides.
Wrapped round all of this was a meticulous strategy to vitamin, particularly round my coaching periods, making certain I used to be consuming the proper meals to maximise diversifications. On the bike, I made positive to eat 100g of carbohydrates every hour. For rides of as much as two hours, I relied solely on sports activities vitamin, drinks and gels, whereas for longer rides I added entire meals, resembling bananas, Nutella sandwiches and do-it-yourself flapjacks. Off the bike, I merely made positive that every meal consisted primarily of protein and carbohydrates, some wholesome fat, and at all times loads of totally different greens or salad.
Roughing it for 342km within the Spanish wilds was a tricky however intoxicating expertise
(Picture credit score: Richard Butcher for Future)
The experience in numbers
Distance: 342km
Ascent: 3,741m
Complete shifting time: 15hr 40min 10sec
Complete experience time: 16hr 40min 16sec
Energy burnt: 12,082kcal
Common HR: 135bpm
Max HR: 189bpm
Caught brief
The mix of staying in keeping with these three pillars over the course of virtually 4 months meant that, previous to heading to Spain, my weight had dropped by 5.5kg to 94.5kg, whereas my FTP had elevated by 68W to 388W, giving me a vastly improved power-to- weight of 4.1W/kg, the very best it had ever been – a PB at 40 years previous! Above and past the numbers, your entire course of had given me an enormous diploma of confidence and self-belief, which performed into the ultimate piece of the jigsaw.
Beforehand I’d been responsible of heading into lengthy occasions with out being absolutely ready mentally, or no less than extra involved with the tip outcome than what it will take to attain it. However with age comes expertise, so I devised an in depth recreation plan that outlined what my goal was, gave me a race motto to concentrate on, allowed me to deal with points and challenges that occurred properly earlier than they really occurred and, lastly, offered to myself proof from previous experiences that supported my mindset of ‘I can and can do that’.
As a substitute of spending time every day visualising crossing the end line and the way that second would really feel, I pictured the entire ‘what if, worst case’ eventualities in order that I used to be mentally ready for any eventuality. Of all of the elements of making ready for a serious occasion, it’s mindset and psychological power which might be most frequently missed – although they’re arguably crucial components come race day. All the things I had labored on, each on and off the bike, meant that I used to be prepared for the race… However then, the day earlier than the scheduled begin, it was cancelled.
Heavy snowfall and torrential rain meant that the Traka’s excessive mountain passes had been unrideable, and the a number of factors the place we’d be required to cross rivers on foot had been unsafe, ensuing within the 560km version’s last-minute cancellation. It was the one state of affairs my game-plan hadn’t allowed for. Fortunately I used to be supplied the possibility to tackle the 360km route as a substitute – itself shortened by 20km as a result of adversarial climate – making certain that 4 months of meticulous coaching wouldn’t go to waste. I might nonetheless be using for nearly a full day continuous – none of these endurance reserves I’d constructed up would go to waste. There was no time to lament, anyway, with simply 24 hours till the beginning.
With my bike and equipment prepped the night time earlier than, there was only one factor left to do when my alarm screamed at 4:30am: wolf down as a lot porridge as I may abdomen, earlier than making my solution to the beginning. Becoming a member of the 800 different riders, an intoxicating buzz of power crammed the air because the minutes and seconds counted down till lastly the wait was over. 4 easy phrases rolled round my head because the race started: eat, drink, pedal, repeat.
As soon as away from Girona, the route rose progressively for 10km earlier than a slippery descent results in the open plains over which the course heads north for one of the best a part of 100km. Working with a gaggle of stout Dutch riders, and sticking to my easy mantra, I felt sturdy reaching the primary feed station after a bit of over 4 hours. It was right here that the crux of the route started, 50km of tough terrain containing a collection of demanding climbs and a hellish hike-a-bike. I knew this was no place to be pegged to another person’s tempo, so I bid my companions farewell and settled into a gradual tempo. Slightly over three hours later and I used to be again on the flat, desirous to press on, solely to discover a stiff headwind thwarting my progress.
A stable coaching plan arrange Leach for an epic success
(Picture credit score: Richard Butcher for Future)
The best way to tackle an epic problem at 40-plus
Drop the ego. Don’t get hung up on what your FTP or weight was 10 years in the past. Your present numbers are only a baseline from which to maneuver ahead.
Persist with the plan. Get a coaching and vitamin plan that works for you and your life commitments, and follow it.
Ask for assist. Taking up an enormous problem might be daunting, so converse to individuals who’ve achieved it earlier than. Cyclists are a pleasant bunch and virtually at all times prepared to off er recommendation and share expertise.
Belief within the course of. Progress can generally appear gradual, but it surely’s nonetheless progress and the outcomes will come finally.
Mindset is all the things. There will likely be ups and downs; what issues most is how we react to them.
Keep within the second. In the course of the race, a easy race mantra such because the one I used (“eat, drink, pedal, repeat”) might be actually useful.
Take pleasure in it! It’s in regards to the journey as a lot because the vacation spot. Rising to the problem will make you stronger, offered you may decide to the processes required.
The subsequent 4 hours proved unrelentingly powerful and I began dropping focus for the primary time. I battled on, using alone, till mercifully the ultimate feed station got here into sight, an opportunity to refuel with three hearty bowls of pasta and take a second to galvanise myself for what nonetheless lay forward: 80km, two massive climbs and a protracted technical run to the end. Removed from plunging my thoughts into darkness, the autumn of night time introduced with it a euphoric power that ensured the remaining kilometres slid by with out incident, my legs content material to maintain spinning till the lights of Girona appeared via the woods, signalling that the tip was nigh. There was an odd sense of unfinished enterprise as I crossed the end line, virtually 17 hours after setting out, for although I wasn’t precisely contemporary, my physique and thoughts nonetheless felt sturdy, craving for the additional 200km that had been the unique aim. The race was received by former WorldTour professional Peter Stetina, in an unbelievable 11 hours and 42 minutes.
The hazard upon reaching the end line of any massive aim occasion is pondering that it’s the tip of the journey. Standing below the evident lights of the end, I sensed that this was solely the beginning. Maybe my greatest years usually are not but behind me, I dared to dream. This monumental endurance problem – although shorter than initially deliberate – had expanded my conception of what’s doable for me as an over-40 with restricted coaching time. As I sit up for 2025, meaning setting my sights on Tour des Stations in Switzerland, a experience that boasts over 8,000m of climbing in simply 242km. No matter your goal, offered you absolutely commit, the probabilities are you received’t remorse it – even when there’s a last-minute course change.
