MASTERCLASS
Go ultra
Want to go long, very long, in 2024? Here’s our proven advice on taking on an ultra-cycling challenge such as LEJOG or Chase the Sun in 2024
As we search for new ways to find adventure, explore new destinations and enjoy camaraderie, ultra-cycling events are increasingly popular challenges. But they’re not to be taken lightly, pushing riders to their mental and physical limits while throwing in unpredictable weather, logistical challenges, nutritional demands and more along the way. And yet, with meticulous planning and pre-ride physical and mental prep, the ride will be less arduous, more achievable and far more fun. Here are the top tips of ultra experts Sean Conway and Andy Cook.
HERE TO HELP
Sean Conway
Endurance record holder Sean has teamed up with Sportive Breaks to guide riders on a seven-day LEJOG this September
Andy Cook
Andy has led many multi-day trips such as The Tour, which follows all 21 stages of the TdF
andycookcycling.com
01 TRAIN YOUR BRAIN
There’s no doubt that ultra-endurance rides require steely determination. Sean Conway advises doing hard things such as ice baths and going out on training rides when the weather is bad to improve mental toughness. Andy Cook, meanwhile, recommends replacing a negative thought with a positive one. “Build self-esteem to prevent self-doubt is my mantra. Remember why you’re doing the event and focus on the pride and satisfaction that you’ll experience when you’ve crossed the finish line.”
02 THE KEY CONTACT POINTS
When it comes to essential kit, British Cycling director Andy Cook says it’s all about the three main contact points with you and your bike. “Go for the best-quality tyres, gloves and bib shorts that you can afford. These items are where the most problems are likely to occur so it’s important to do test rides to bed in the equipment before the big day.” Sean Conway’s nonnegotiables, meanwhile, include overshoes, hi-vis clothing and a decent set of both front and rear lights.
03 BUILD MENTAL ENDURANCE
It can be hard to keep up the momentum and motivation throughout a long ride, so Andy focuses on consistency. “Ride at a pace that’s comfortably hard rather than what’s hardly comfortable. Thinking about the training that’s got you to this point is motivating, too, so remain confident in what you’ve already achieved. On a big ascent, I look back down to remind myself how much I’ve climbed rather than focusing on what’s left to do.”
04 WHAT’S THE FREQUENCY?
Andy Cook states that a professional bike fit is essential for endurance cycling events, and he builds up his on-bike mileage during the week to prepare for the challenges of a multi-day event such as recovery and riding when tired. “It’s better to do shorter rides throughout the week rather than a single long ride at the weekend,” he adds. “The overall volume may be the same, but the frequency is important for conditioning miles.”
275
An exhaustive ‘Ultimate Bike Fit’ with top London-based brand Pearson costs £275
05 STRETCH FOR SUCCESS
You’ll face aches and pains on your path to ultra glory, but you can negotiate these on the move says Andy. “On the downhill or a tailwind, use the time to take in fuel, stretch your back, alter your position and assess aches and pains.” In an ideal world (if you have the luxury of a hotel), Sean’s top way to recover is an ice bath, followed by a hot bath then another ice bath before a stretching session. “My muscles respond well to that combination of temperatures.”
06 SAVOURY TASTE
Ultra distances call for mini picnics little and often. Use savoury foods including crisps, nut butters, potato cakes and pretzels instead of relying exclusively on energy bars and gels. On his tours, Andy sets up food stops every 30 miles and avoids anything that can cause gastric distress. “Riding at a sustainable intensity means you’ll be able to absorb and process food. Save your sports nutrition for the end of events or when you feel you’re on the brink of bonking.”
874
Distance in miles of September’s nine-day LEJOG with Sean Conway and Sportive Breaks’ event
07 TAPE ‘N’ TAPE
In his endurance events, Sean double tapes his handlebars. “This reduces vibrations as well as providing more grip in wet weather. If you do come off the bike it’s likely to be your hands you’ll graze or cut, so the extra padding on the bars will mean that it’s a more comfortable grip when you get back on.”
08 RECOVERY WINDOW
Andy prioritises the magic 20-minute window of recovery after a ride for a combination of 80:20 carbohydrates to protein (minimum protein ratio), whether that’s a recovery shake or solid foods such as a ham and cheese sandwich or baked beans on toast. This protein hit kickstarts the body’s recovery processes, helps muscles to recover, and refuels the body’s lost minerals for the next day of endurance cycling. Andy will later eat a proper meal containing both carbs and protein to continue the body’s recovery process.
09 LAYER UP
“Layer up,” advises Andy Cook, who has led amateur groups to complete all 21 stages of the Tour de France. “It’s better to be too warm than it is to not have enough layers. You probably won’t stay completely dry even with a good quality rain jacket, but it’s a long day out in the saddle if you’re cold.”
Sean Conway’s motto of ‘If you keep the pipes warm, the radiators stay warm’ translates as a good set of leg and arm warmers that guard against cold feet and hands, and which you can take off when the temperature rises. Additionally, Sean will take a down gilet for those colder early mornings.
10 BEAT THE BLUES
When it’s all over, there can be a sense of anticlimax as the pre-event tension and adrenaline wears off. Sean gets creative in combatting the blues. “There’s always something to look forward to and achieve. I write about the event and take photos en route to make an album as they’re great to look back on. The low moments fade and I remember the highs.”
TOP ULTRA KIT
A techy trio to keep you on track
Garmin Enduro From | £650
With ClimbPro functions and a 300-hour battery life in battery saver mode or 80 hours in GPS mode, this multisport watch is solar powered and perfect for ultra-endurance sports. Prices range from £650 to £730.
Shutter Precision SV-9 Dynamo Hub From | £110
Running a dynamo hub on a front wheel for long multi-day rides means your lights should never run out of power and you don’t have to carry heavy battery banks. The Shutter Precision SV-9 starts at around £110 and weighs 309g.
Favero Assioma Duo | £699
Dual-sided and easy to live with, the Assioma Duo pedals are one of the best all-round power meters for the money. Installation is easy and Favero’s similarly clear app updates firmware and checks the meter’s battery levels.
TOP ULTRA EVENTS
Three major day and multi-day rides for your bucket list
Chase the Sun
A unique set of coast-to-coast day rides in the Scottish Borders, the south of England, Italy and Northern Ireland on 22 June in 2024. Length is 275-336km.
Mountains of the Merfynion
Starting on 28 August 2024, this 900km self-supported gravel event starts in Gloucestershire and crosses into Wales. It’s 70% tarmac and has 16,000m elevation.
LEJOG
Land’s End to John O’Groats is an iconic UK ultra. Do it self-supported, or at Ride Across Britain or Sportive Breaks’ LEJOG with Sean Conway from 7 Sept 2024.