Ultra-Endurance Cycling How I put it all together John Millon, MD

Ultra-Endurance CyclingHow I put it all together

John Millon, MD

Ultra-Endurance Cycling

Why listen to an athlete?What is an ultra athlete? Understand the

ultra mindset.How to train the body for an ultra

– use of a power meter to give “Sports Med Rx”

How to train the mind for an ultra– planning for a specific ultra event

Why listen to an athlete? Why me?

While I am an MD, I will not give any peer-reviewed medical information

I am an ultra athlete– I have to “put

it all together”– I have to be

practical

Why me?

While I'm not a pro, and only “won” one ultra...

Ultra mountain bike racer for 10 years

Had few injuriesStill having fun, meeting

my race goals...

What is an Ultra?A really really long eventWill test the limits of body and spiritCycling ultras

– Assault on Mt Mitchell road, 102 mi w/12,000 feet climbing: 5 hrs 58 min

– Leadville 100, mountain biking 100 miles, at up to 12,600 ft altitude: 10 hours 26 min

– 24 hour solo mountain bike races, w/ 24,000+ feet climbing, racing from noon to noon!

– La Ruta, Costa Rica, 4 day race, 9.5 hours first day: 28 total hours

Endurance athletes are not “normal” people or patients

“Normal” people– avoid pain, get compensated for pain &

suffering!

All athletes embrace painEndurance athletes

– frequently enter the “pain cave,” with intervals, catching a “break away”

– An Ultra offers epic pain & suffering

Endurance athletes are not “normal” people or patients

Multiple bikes inside house and cars

Buy cars based on “bike fit”Schedule life “around”

training workouts/ goalsSleep in altitude tentWork the day after major

surgery, ride 3 days later7+ hour training rides

Ultra Training for the Body

Train with a coachPeriodically test

fitnessPlan the season,

periodizationTrain w/power meter,

& adjust planFollow overload

recovery cycle

Train with a Coach

Helps the athlete “put it all together”

Amateur can have Pro training and experience

Makes the journey fun!

Periodic testing: lab

In the lab– Lactate

threshold, VO2

– Power– heart rate

VO2 pain

What does an athlete do with LT/VO2 data?

HR and power “ranges” for training and racing

Periodic testing: field

“Field testing” on time trial course

– Practical– Cheap– Easy to repeat

periodically

Have a season plan, or periodizationMust plan overload & recovery

Set big goals– A, B, C races,

taperingMonthly training blocks

– Stair steps volume & intensity

– Rest week Q month

– Easy & hard days Q week

Training with a power meter

Cyclists can use power for every ride

Objectively measures power in Watts, will not lie!

Instantaneous feedback– To maintain interval's

high intensity– Or to ensure recovery

level of intensity

What does a power meter measure?

Cardiovascular effort (heart rate)– The body's response to work– HR can vary with hydration level, sleep

quality, core temperature, overall stress level, or a big presentation at work!

Muscular effort (watts)– The true rate of work pushing on the

pedals– power = work/time

Why measure power?

Strengths & weaknesses

Can communicate w/coach

Focus training– Interval

goals given in “watts”

– Must adjust trainingClimbing repeats 4 x 8 min @313-330 Watts

5 min recovery between intervals

As an MD or coach you can use power meter to enforce

recovery

Sports MD or coach can use power range or limit

– to enforce recovery from training load

– healing of an injury

 Race with power meter? Yes it's legal

Watts/lb for men can predict performance

Pacing on that hill

Motivate to go harder

Assault on Mt. Mitchell 2010

Can a power meter show when it's time to take extra “recovery?”

Fatigued, stressed, or poorly recovered?– Yes, if perceived level of effort is high,

but power is low• After previous intense workout or high

volume• work stress• poor sleep

If so, must adjust plan, take extra recovery!

Ultra Training for the Mind

Lots of time to think. Know “why?” This is what I do!

Visualize everythingHave a mantraConfront “fears”Plan, plan, plan for

each event, be “wiley”

Have a mantra

FocusYou can do more than you think you can

Have a mantra

“Baby steps” suggests Dean Karnazes

First 50 miles with your legs, the next 50 with your head

Mental strategy “Baby steps”

Confront Fears: scary darkness & still 12 hours to go

24 hour solo race, British Columbia, 2005

Confront fears: downhill high-speed drops

24 hour solo race, Conyers, GA, 2004

Have a Plan: Planning for a Specific Event

The best athletes have a meticulous plan– Dennis Connor (Sailing) “No Excuse to

Lose”– Laird Hamilton (Surfing)– Lance Armstrong!!!– Dean Karnazes “Ultramarathon Man”

(runner)

Have a Plan: Planning for a Specific Event

LogisticsCourse, climbing

profileMental visualizationRace strategyNutritionSleep, stressThe race bag? Skype call with

Manny Prado

Have a plan: List of problems & solutions. What can go wrong?

• Rain, mud, dark• Cold, hot• Low Na+, bonk• Broken headlight,

chain, flat tire• Asthma• Mental bonk!

The “rain plan”

Only race I ever won

20 hours of rain!

“Those guys are really suffering”

The “nutrition plan” for those that are not “nutritionists”

“Train” your GI tract on training rides

Eat and drink throughout event

Fluids: 24- 30oz/hourCarbs: 275-

300Kcal/hourSalt: Yes, avoid

hyponatremia!

The “salt plan”“Hottest ever” Mt.

Mitchell, 95+ degrees for 6 hrs

– 2 bottles/hour!!!– Drank 6 bottles

“GU Brew”– 3 H20– 3 bottles V8

Avoid hyponatremia!

Thank You!