A month of two halves, kinda. Took a couple of weeks off post Everesting, had plans of running and rowing and doing core and…yeah, nadda, well a bit of rowing!
The second half I was back on the grind piling on the base miles for the first event of the year in February. So this is how it shook out. It worked out pretty well as I was travelling for work and was away for two weeks of the month and I will be away the first week of January too so that month will take a hit.
That said with just a couple of weeks training even with Christmas in the mix I was well over 20 hours for the month.
Back on the grind, working up to Dirty Kanza 200 next June, I have yet to register, it doesn’t open until January 9th. I expect it will sell out fast. I am starting training Christmas week but hey you have to start somewhere. I am also traveling early January so that will make a dent. My plan is to follow the TrainerRoad Traditional Base II Plan, then the Base III Plan, transition to the Sustained Build and then the Double Century Plan which is yet to be published but will be soon hopefully. So that said here we go…
Monday, TrainerRoad 2x8 FTP Test. First real workout in 3 weeks. 15 mins warm up then into the actual ride. Another 28 minutes of warm-up, a couple of 8-minute time trials are used to assess Functional Threshold Power (FTP) & Lactate Threshold Heart Rate (LTHR). The recovery interval between assessment efforts is 10 minutes. Went out too fast on the first one (256w) and blew out. Regrouped and aimed for 200-210w on the second set. Better average. Test result FTP186 this feels too low so upped to 200 for now.
Tuesday, TrainerRoad Gibbs. Laying down the base. Gibbs consists of 2 hours of aerobic Endurance spent between 60-70% FTP w/ form drills include Form Sprints, Endurance Spinning intervals, and some Single-Leg Focus drills. Knee feeling better.
Wednesday, TrainerRoad Hawk Mountain. You tell you're back in the saddle when it's Wednesday and you have over a 100 miles for the week! TR Trad Base II, all work no fluff! Hawk Mountain is 2 hours of Tempo intervals spent between 70-80% FTP with brief, intermittent, 1 to 3-minute recoveries at 55% FTP.
Thursday, Shoetest…got new shoes so I wanted to try them out. Quick spin to test out new winter (black) shoes Giro Trans, had to switch out some of the arch supports to get a solid fit. So far so good, plenty of toe room and the sole is super stiff.
Friday, off. You know, Charistmas and all that!
SaturdayTrainerRoad Kennedy Peak. 2 hours 30 minutes of Tempo intervals spent between 70-80% FTP with intermittent, 3-minute recoveries at 55% FTP.Some standing climbing thrown in with a lower cadence. Nice solid ride! New shoes are a keeper so now to buy another couple of pairs and future proof Cinderella!
Sunday, TrainerRoad McLure. Head game, hard game, head game!!! 3+hours on the trainer ends the first week of training. Weekly totals; 11:40 hours and 216 miles! Back in the saddle for sure! TrainerRoad taking no prisoners! Maclure consists of nearly 3 hours of aerobic Endurance riding spent between 60-70% FTP.
Weekly totals; 11:40 hours and 216 miles! Back in the saddle for sure! TrainerRoad taking no prisoners!
Oh and that FTP test…yeah it was sucky, but by the time I got to the end of the week I noticed that my old FTP of 233 was still active, so I am just going with that for now!
This is a list post. It’s all the equipment list that I used for my Everesting ride, if you have any questions leave a comment below and I will do my best to answer.
Bike; a 2010 Cervelo R3, the R3 is their “comfort” bike, think Paris-Roubaix rather than Tour de France. The bike comes pretty well speced with a full Shimano Ultegra groupset and 3T cockpit and seat post. I have had this bike since new and other than replacing things that have worn out, cassettes, chain, bar tape I have hardly touched it in terms of upgrades. I had originally switched out the Fi`zi:k stock saddle for a Selle Italia model. This year that was replaced with an ISM Prologue saddle. I was riding in Speedplay pedals but switched these out for Garmin Vector 2s in September.
Drivetrain; for this ride I swapped out the 11-25 cassette for a 12-30, I also put on a Compact (50/34) Chainset, this change meant a shorter chain.
Wheels; after some research and before receiving my OrbisII wheels from 3T I opted for Shimano DuraAce 9000 C24s, lightweight and stiff. I was obviously more interested in the weight. Tire wise I had Continental Grand Prix 4000 IIS (23mm). Inner tubes were Avenir Lite 700x23x48
Lights and Power; I was fortunate enough that Garmin also sent me a Varia Light set. I was really impressed with these. I supplemented these with two Vomlite Cree lights on the front and a Magnus Innovation Bold II rear light. I had no expectation of any of these lasting through two nights. The Vomlites needed mains power so Becca charged these when she went home during the day, the Garmin and Bold lights were USB chargeable so they were charged in Base camp. I used an Anker PowerCore 10400 to charge my Garmin Edge 810 on the fly
Data Measurement; I mentioned I used my Garmin Edge 810, I recharged it once during the ride. I also had on my Garmin Fenix3, this was a backup. Like this 810 I charged it once during the ride and when I saw that the 810 would be good through to the end then I ignored it. It captured everything except the last couple of hours.
Clothing and Shoes; it was cold and it was only during the middle of the day that I was able to get the “warmers” off and get down to a Jersey, Vest and short fingered gloves, other than that I wore pretty much everything all the time! From the bottom up:
Bontrager RXL Shoes
Pactimo Alpine Toe Covers
Pearl Izumi leg warmers
Pactimo Ascent Pro Bibs
Pactimo Zero Weight Base Layer
Pactimo 2.0 Jersey
Pactimo Breckenridge Vest
Pactimo Breckenridge Jacket
Pactimo Cascade Jacket
Pearl Izumi Arm Warmers
Pearl Izumi Cyclone Gel Gloves (long fingered)
Castelli S Uno Gloves (short fingered)
Pactimo Neck Gaiter
Pearl Izumi ear warmers
Headsweats Skull Cap
Louis Garneau Course Helmet
Oakley Fast Jacket glasses during the day and Perfomance Bike clear glasses at night
TransIt saddle bag with spares
Camelbak 21oz Podium Insulated bottle
Garmin Edge/Varia mount
Garmin GSC10 cadence monitor
Serfas Bento Box to hold the Anker power
Food/Nutrition; Much of my food was from the Skratch Portables book. Becca cooked up a storm in the kitchen with baked eggs, French Toast muffins and Mushroom Swiss Fritata. Becca also made up Skratch Raspberry Bars. beyond that I was also stocked with Lara Bars, Chips and Bananas. Fluid-wise I lived on warm Skratch Apple and Cinnamon, I would get through a bottle roughly every hour. This was supplemented with Hot Chocolate, Mexican (real sugar) coke, chicken noodle soup and good old coffee!
With the exception of some of the cold weather gear everything had been tested in the months prior. The wheels/tires were used for the Westlake Century and wheels and drivetrain was used for the Mike Nosco Memoroal Ride. The lights (except the Varia) were used at 12 Hours of Temecula.
So as I said this is list post and this is everything I can remember.
It’s been over two weeks since riding my Everesting ride and to be honest this is the first time that I have really had a chance to sit down and write up the report. Within 6 hours of finishing it I was on a plane traveling for work and as I write this I am sat on another plane, in a remote office, in a hotel doing the same thing. I don’t travel much for work but due to several projects that are coming to a head in the last couple of weeks it’s just been a busy time of year.
As a reminder, Everesting is basically finding one hill (or Strava segment) and riding it non-stop...or reasonably non stop until you accumulate 29,029’/8848m of elevation gain. My “Segment” was on Mulholland Highway Climb, riding from PCH (Pacific Coast Highway) to the summit. I actually started about 200 yards before the Strava KOM Segment and ended about the same past the finish. Here is the logistically math:
I gained around 1610’ go up and another 210’ going down, so the math meant that I would need to ride it 16 times. Decent elevation gain is perfectly legitimate
The stretch of road is just over 7 miles long, so an entire Segment would be 14.2 miles
Total mileage would be between 220-230 (obviously only half of that was up)
Based on previous rides I estimated and ascent would take 50 minutes and a descent 25, round trip time 75 minutes
Overall time for the “event” allowing for some stopping time, between 21-22 hours
So with all that said let’s get on with the report.
Due to Becca’s collar bone break the original date was pushed 5 weeks and I decided that the Sunday of Thanksgiving would be a suitable date. My rationale was twofold; the road should be a bit quieter as people would be traveling over the holidays. It was as close to a full moon as I could get, Sunrise was around 6:30am and Sunset around 4:45pm, not a long day by any stretch and so a lot of riding would be during the dark. With that in mind my original plan was to start at 4am, this would give me conservatively 4-6 hours sleep the night prior which would be important as I would be going for nearly 24 hours. That got changed at the last minute when we did the math and realized we would be finishing well into the night of the next day. So we changed it to a “wheels down” target of 2:00am with a target finish time of 10pm the next day.
Becca has covered a lot of the preparation in her post. I can add that I prepped my bike on the Saturday. this was pretty minimal, basically changing out my training wheels for the Dura Ace C-24s. Giving it a final clean and lubing the chain. I had road tested my lights the day prior and everything was working fine. With that it was just a case of topping up the batteries of everything that I would be using. I’ll write up a post on the final bike configurations so folks can skip to that in the future.
The Base Camp minivan was packed with the exception of the bike which would go in the next morning. We had or at least we thought we had organized things pretty well but during the next 24 hours things would get lost in the car and generally disorganized.
In bed around 7:00pm with the alarm set for horribly early 11:30pm. The next morning later that night the alarm went off and we were up. The poor dogs had no clue what was going on as we herded them into the garage in the middle of the night!
The drive out was uneventful, 45 minutes through the night, we took separate cars as Base Camp would be parked with all the gear and the other so Becca could roam as required. The plan was to leave Base Camp at around the 3 mile up mark, free parking and out of the way on a reasonably straight and flat section. Easy and Safe to stop at. Becca parked her car and we drove to the bottom of Mulholland.
Wheels down 1:50am!
Ok so to be honest out of the gate things were a bit blurry. It was cold, it was early. I had a long way to go and wasn’t focusing on that, just on one lap at a time. By the time I was a bit more copacetic, I was four laps in. 57 miles or so and coming up to 7300’ in 6 hours. Around 5;00am some friends, Pam and Mark, showed up to provide moral and physical support. Becca had been following me up and down for nearly 4 hours and much like sitting in traffic that moves at 5 mph it was exhausting. At best she is not a night person at worse she is someone who falls over without 8 hours of solid sleep and she was well into the red at this point! I sent her home. she needed a nap and the dogs needed their breakfast.I just kept pedaling, around 9:00am she came back with the ever popular Starbucks Morning Bun and some hot chocolate. Yes there were plenty of jokes about coffee rides and so on.
Coffee Ride…actually Hot Chocolate!
Overall I was feeling pretty good all round, it was really just a case of keep on pedaling and pedaling, nothing fancy just spin the wheels, the problem was I was riding too slow. An ascent was taking closer to to an hour and decent was more like 25 minutes, this might not seem like much but over the course of a day it added up to nearly three more hours! At 10:00am we came to the realization that this was going to take me well beyond 24 hours. I was 8 hours in and had covered 72 miles. I was roughly a third through and I wasn’t expecting to get any faster as the day went.
I sent Becca home, we left Base Camp in the middle and just rode and rode and rode. During my 6th ascent I was passed by a few locals who I know and they gave me cheers as I turned around and headed back down. On the 7th I met Nick who was riding down looking for me. He stayed with me for another 2 laps, basically until it was too late for him to stay any longer because it was getting dark. He talked my ear off for a good three hours and kept me honest going up and down. My fastest descent was one of these and the climbs were at a solid and steady pace.
See the guy on the left…boy can he talk and that’s a good thing!! It did warm up enough to take off Leg Warmers and long fingered gloves but that was it!
Nick said his goodbyes and I loaded the bike up my lights for the first descent into the next night. the climb back was awful, by far my worst. I was in a really dark place. I wasn’t sure if it was because I had ridden too hard the prior hours, something that I was hugely aware of. Was it because it was getting dark and cold, was it because I was coming up to 18 hours? Was it all of these or none of these!?!
At the top of the climb Becca and I had a heart to heart. Was I going to do it, would I actually finish, if I wasn’t why drag it out any longer than necessary. If not when would I retry? I immediately said if I DNFd I would try again in a month with another full moon! I had some Advil and hot coffee.
Becca had one foot out the door, I said I wanted to ride to the bottom, at the bottom I said I wanted to ride halfway to Base Camp, at the halfway point I wanted to ride to the top. At the top my head was back in the game. Lap #10 was done, 6 to go, roughly 11,000’ and 85 miles. In my mind I was in the downswing to the finish. Mentally I had broken it down to three sections, the first 10,000’ would be fun, the next 10,000’ would be the hump and the last 9,029’ would be the countdown. I was closing in on the countdown.
We both recommitted. Becca called Pam and Mark for help. They were amazing, they turned up with a traveller of coffee from Starbucks, which I chugged down with a large slice of Panettone. Becca parked her car and rode with them for the rest of the night and into the next morning. From around 10:00pm through to 6:00am the next day they followed me up and down. The descents were getting colder and colder and I had run out of clothes, (see equipment post to follow). My teeth were chattering and I was shaking with cold, the temperature was in the early 30Fs and then there was the wind chill. Of course the climb was warmer. Laps 14 and 15 were pretty rough, I was very tired, sleepy tired and I knew I was meandering all over the road. As it was the middle of the night and there was no traffic I would like to think I was just riding the tangents but to be honest with hindsight I was amazed it didn’t fall over sideway! Pam got some video:
The descent of Lap 15 was a real turning point, despite the cold I knew that the ride up was going to be a victory lap. So at the bottom there was no hanging around I more or less rolled around and headed straight back up. Mental math had kicked in and that combined with the tiredness had me pretty much in a fuzz. I was watching the elevation gain tick up as I rode along. Every so often it would stop and like a watched kettle doesn’t boil I would stop looking. I had turned off the backlight to save battery so ignoring it was almost easy. By this time all my back lights had died despite being charged during the day and I was down to the last dregs of power on my front light. Luckily the headlights of Pam and Mark’s car lit the road ahead of me. With a mile to go on the final climb I knew that I would have to descend one more time to make up the 150’ shortfall.
The clock had rolled around and the sun was coming up again, I was treated to a glorious sunrise over the Santa Monica Mountains. A couple of miles from the bottom the elevation rolled 29,029’ feet. Minutes later I was at the bottom being congratulated by Becca, Pam and Mark. I very carefully stopped my Garmin and made sure the file saved, this took several minutes due to the file size. Finally it uploaded and we headed back up the hill to collect the parked cars and say our goodbyes!
I took photos of my Garmin Edge 810 at the end of every lap although I missed a couple…including the finish!
I have plenty of thoughts and reflections on my training which I will write up in another post. But these are some the immediate thoughts:
Do not underestimate the time this will take. It’s not a race you have to pace yourself, that KOM time is not what you are aiming for.
Get help, and get your help some help. Yes you could do this all by yourself but I think that would make it harder. Help comes in shape of on the side of the road and riding along with you. Without a doubt with Pam and Mark helping Becca and I this would not have been a success. Nick accompanying me for two laps was great, he did all the right things, rode my pace, talked and took my mind off things.
Rely on your help, give them some guidelines but let them figure it out. When you’re tired having to decide if you want a peanut butter sandwich or a piece of Panettone is something you don’t want to think about or probably can’t even begin to fathom. Be given food, eat it, move on.
Be organized. If you have the space, have separate boxes for lights, batteries, food, fluid, clothing and so on. As with the decision making you want things to be easy, being tidy avoids the frustration of rifling through things looking for that one crucial thing.
Food and Fluid, obvious really, eat lots drink lots. I ended up on Panettone, M&Ms and coffee. I did start on a smorgasbord of Skratch Portables. I virtually lived on Skratch Apple and Cinnamon which was served warm, I was getting through a bottle a lap, so rough 16 bottles of fluid supplemented with hot chocolate, coffee and Mexican coke.
Bring more of everything you need, you may of may not use it but you do not want to run out of it. Same for clothing, better to have it and not need it.
It goes without saying that this was a massive undertaking, not for me, but for Becca, Pam and Mark. There was no way I would have been able to have completed this without them. I can’t even begin to imagine how exhausting driving up and down a hill at either 5mph or 25mph in the dark through two nights was but they did it and for that I am beyond grateful!
I am also super lucky to be supported by some fantastic companies;
Pactimo; everything I wore on the day with the exception of my leg/arm warmers and long fingered gloves. Their Ascent Pro bibs performed flawlessly. All told I wore them for nearly 30 hours!
Skratch Labs; Apple and Cinnamon Skratch and a wide selection of real food portables kept me going throughout the day and through two nights!
Headsweats; even though it was a cool day I love their Skull Cap, keeps the sun off your head and the sweat out of your eyes!
Garmin; obviously they kept count for the event I was running an Edge 810. But beyond that their Vector 2 pedals allowed me to train smart and their Varia lighting system worked flawlessly.
TrainerRoad; as mentioned I will write a separate post on the training, but it may surprise you to know that nearly 70% of my training was done indoors!
So this event ends my year and the rest of December is downtime, travel for work and the holidays will fill up the rest of the month which is rapidly drawing to a close. I’ll actually be back on a training plan working up to Dirty Kanza 200 in the next week. You know I can’t sit still for long!
I feel very fortunate to have been selected by 3T Cycling as a Brand Ambassador for 2016. They had an online application earlier this year and I threw my hat into the ring after carefully crafting my application. I received the congratulations email last month and this month this turned up on my doorstep!
Inside were some very slick Orbis II wheels. I am a big fan of 3T, their design and functionality is flawless and I have upgraded all my bikes with 3T cockpits and saddle stems. The Orbis wheels make my Cervelo R3 look very pro for sure. Needless to say the ride is very smooth. I have put Schwable One clincher tires on them and they are 25mm wide, the extra width makes for a very comfortable ride! Expect to see plenty of photos of them in the future!
The last week, just a couple of ride before the big day on the weekend.
Monday, TrainerRoad Mount Wood. When every ride is minimum of 25 miles! Felt a little tweak in right knee so cruised through last set . 3 more rides till this is done! Mount Wood is 3x8-minute over-under intervals alternating between 3 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals. Usual 15 min warm up.
Plan for next year are shaping up. I am waiting for Race registration to open on the BWR and Dirty Kanza in February and January respectivly. I am signed up for the Rock Cobler which is in February. All three of these rides (I am not sure I will actually be raceing them) are off road, mostly.
I have been kicking aorund the idea of getting a hardtail moutain bike for these events, not really looking that seriously but kicking things around. I was trawaling through a FaceBook Swap Meet and I came across a Lynksey Cooper CX. It’s used, some but not much and is pretty well speced. A quick communication with the seller and the deal is done! This was the listing picture:
It will need a few tweaks before it’s ride ready but it’s got a lot of fun packed miles ahead of it!
Tuesday. TrainerRoad Blackcap. Too much too soon, not enough recovery from Sunday! Blackcap is 3x9-minute Over-Under intervals alternating between 2 minutes at 95% FTP & 1 minute at 105% FTP with 6-minute recoveries between intervals.
Wednesday, TrainerRoad Pettit. Dialed down to 90%, legs tired, just listening to them. Pettit is an hour of aerobic Endurance work spent between 60-75% FTP.
Thursday, TrainerRoad Shortoff-1 Hard work but this is the best I have ridden this one so far. Shortoff -1 consists of 2 sets of 3x2-minute VO2 Max intervals at 120% FTP. Rest between intervals is 3 minutes long and rest between sets of intervals is 5 minutes long.
Saturday. TrainerRoad Marion. Felt rested after day off, couldn't quite hit the highs though. Reduced the cadence for the third interval which let me put more power into stroke and as a result was a better 12 minute set. Marion is 3x12-minute intervals in the Threshold power level at 95-99% FTP.Recoveries between intervals are 5 minutes long.
Sunday, TrainerRoad Gibbs. Had technical issues so started to pedal and waited for PC running TrainerRoad to boot up. Schedule wanted 2 hours but was short on time so managed on 80 minutes. Gibbs consists of 2 hours of aerobic Endurance spent between 60-70% FTP. One more week of taper.
Ok week one of taper in the bag…quietly going nuts and checking the weather! It rained a bit this week and the temperatures have dropped.
I signed up for this in January. Despite stopping running/racing on foot and starting cycling (per my plan) on 4/19 after Leona Divide, I had covered 721 miles and 80,000' of gain including 4 ultras in as many months. Used my Garmin Fenix3 to count my steps and about a month ago passed this milestone.
Should finish the year run/walking 2500 miles in total.
Monday TrainerRoad, no name recovery ride. I picked up a Tacx Smart Trainer online, this was the first ride with it. Just an easy 45 minutes getting used to. I forgot to turn off the GPS hence the map. Jury is still out and as I don’t want to mess with my training so I will be putting it to one side until the Everesting ride is over and going back to my faithful Kurt Kinetic Road Machine
Tuesday, Another recovery ride, just listening to my body. First half was on Bushido second back on Road Machine. Jury is still out.
Wednesday, MTB with the Family, cruising the local trails with the kids.
Legs back to 90%. Had a Zwift moment on a climb during te second half other than that just got it done. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP. Givens -1 is two sets of 3x2.5-minute VO2 Max repeats at 122%FTP. 2.5 minutes of recovery falls between Intervals and 8 minutes of easy spinning separates the sets.
Thursday, TrainerRoad Kaiser. Late start. Started off ok but soon realized legs didn't have it, rode as well as I could, second interval stopped for bedtime so had to get HR back up to continue. Usual `5 min warm up beforehand. Kaiser +1 is 2 sets of 3x3-minute VO2 Max repeats at 122% FTP with 3-minute recoveries between intervals & 6 minutes between sets.
Saturday, TrainerRoad Whiteside-2. Solid set, still can't quite hit the highs but happy with the overall consistency. Whiteside -2 is 5x20 Sweet Spot repeats at 85% FTP each separated by 5 minutes of active recover. 50+ miles w/ @MUN for his Sufferfest Knighthood