(Best on YouTube, Link Below) Mega Mountain Training Day! Good For Gravel Racing? 1000g Carbs, 1600 TSS Week - a podcast by EVOQ.BIKE

YT: https://youtu.be/jpzcq03Re0o

I wanted to go for a mega climbing day out of Blowing Rock, NC in the Blue Ridge Mountains. I made a route with 17,500 of climbing, and hoped to do it in 7-8 hours.

Someone asked me to discuss the recovery from a 7,000kj day, but some other pearls popped up as I started to put that together for them. Hope this video helps you ride farther and ride faster!

Goal: complete 17,500 foot day in 7.5h

Pacing: 3-4 hours of tempo or higher

avoid zone 5, muscular strain.

I did’t want to be wrecked, I wanted to ride half the ride the next day (different route, but 50% of the distance and elevation)

Strategy: Tempo+ goal, thinking of the last 15 miles (hot, climbing nonstop.). Avoid VO2Max efforts.

Research Comparison:

Gravel Nationals 2019 5.5h, 104m, 430tss, 5600kj

Gravel Worlds: 7h, 150m, 476 tss, avg 278, np 332, 7000kj…4th hour the hardest, 381w NP, 22m of vo2max or higher

Final stats of this ride: 8h, 131m, 18,500f elevation, 7300kj, 440 tss, 302NP, 251W

Topics:

1. Looking at all the climbs

2. Gearing on bike (how steep are the climbs?)

3. Preparation: some simple additions of stretching and lifting were key!

4. nutrition carb goals

5. Pacing strategy

6. where in training i’d put this (only if racing this…2 solid recovery days after)

7. how to recover from it

Breakfast: Oats, banana, honey, almonds, chia seeds, COFFEE! (Follow on IG if you like coffee)

carbs for the ride: 1050g

3 bottles 170g

350g syrup

6 gels = 132g

120g extra drink mix

leave house 772g

planning to get 300g more = 134

divided by 8h = 134    7.5h = 143g per hour

Taper before? Not even close to needed.

How to recover from it

-planning post ride relaxation

- reishi https://www.realmushrooms.com/

- cbd: https://www.hellobluecbd.com/ (Code Brendan)

- Lactigo: www.lactigo.com/brendan

- foam roll

- stretch

- healthy food

- water!

- Walk

- Massage gun

- cerave: https://amzn.to/3TEnX02

SUNDAYS ride: 4.5h, 80 miles, 9500f, 240 tss

1600tss week, 26,000kj

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Chapters:

00:00 Welcome! Big Ride!

01:43 The Climbs (the huge ones)

03:54 Final NP, 302W NP

04:06 Comparing to Gravel Nationals or Gravel Worlds!?

05:25 Tactic for Pacing?

06:36 Gearing

08:06 How Do We Get Dropped?

08:36 Carb Goals, 1000g+

09:58 Where would I put this on Training Calendar

11:46 Rant on tapering

12:50 Recovery: Post Ride Planning!

16:08 2023 Plans

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