{"id":64114,"date":"2024-06-07T15:14:20","date_gmt":"2024-06-07T13:14:20","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?post_type=purple_issue&p=64114"},"modified":"2024-06-07T18:07:29","modified_gmt":"2024-06-07T16:07:29","slug":"go-ultra","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2024\/06\/07\/go-ultra\/","title":{"rendered":"Go ultra"},"content":{"rendered":"\n
MASTERCLASS<\/strong><\/h5>\n\n

Go ultra<\/h2>\n\n

Want to go long, very long, in 2024? Here\u2019s our proven advice on taking on an ultra-cycling challenge such as LEJOG or Chase the Sun in 2024 <\/em><\/p>\n\n

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RAB clear <\/span><\/strong>Ride Across Britain returns on the 7th September <\/figcaption><\/figure><\/div>\n\n

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As we search for new ways <\/strong>to find adventure, explore new destinations and enjoy camaraderie, ultra-cycling events are increasingly popular challenges. But they\u2019re 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. <\/p>\n\n

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HERE TO HELP<\/h4>\n\n\n\n
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Sean Conway<\/strong>
Endurance record holder Sean has teamed up with Sportive Breaks to guide riders on a seven-day LEJOG this September <\/em><\/p>\n\n\n\n

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Andy Cook <\/strong>
Andy has led many multi-day trips such as The Tour, which follows all 21 stages of the TdF
andycookcycling.com<\/a> <\/em><\/p>\n<\/div><\/section>\n\n

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01<\/span> TRAIN YOUR BRAIN<\/span><\/h4>\n\n
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Ice time <\/span><\/strong>Slowly build up the time you spend in a post-ride ice bath<\/figcaption><\/figure><\/div>\n\n

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There\u2019s 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. \u201cBuild self-esteem to prevent self-doubt is my mantra. Remember why you\u2019re doing the event and focus on the pride and satisfaction that you\u2019ll experience when you\u2019ve crossed the finish line.\u201d <\/p>\n\n

02<\/span> THE KEY CONTACT POINTS<\/span><\/h4>\n\n
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Hand in glove <\/span><\/strong>A decent pair of mitts or full-finger gloves are essential <\/figcaption><\/figure><\/div>\n\n

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When it comes to essential kit, British Cycling director Andy Cook says it\u2019s all about the three main contact points with you and your bike. \u201cGo 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\u2019s important to do test rides to bed in the equipment before the big day.\u201d Sean Conway\u2019s nonnegotiables, meanwhile, include overshoes, hi-vis clothing and a decent set of both front and rear lights. <\/p>\n\n

03<\/span> BUILD MENTAL ENDURANCE<\/span><\/h4>\n\n
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Mind games <\/span><\/strong>Remember all you\u2019ve achieved to get to this stage<\/figcaption><\/figure><\/div>\n\n

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It can be hard to keep up the momentum and motivation throughout a long ride, so Andy focuses on consistency. \u201cRide at a pace that\u2019s comfortably hard rather than what\u2019s hardly comfortable. Thinking about the training that\u2019s got you to this point is motivating, too, so remain confident in what you\u2019ve already achieved. On a big ascent, I look back down to remind myself how much I\u2019ve climbed rather than focusing on what\u2019s left to do.\u201d <\/p>\n\n

04 <\/span>WHAT\u2019S THE FREQUENCY?<\/span><\/h4>\n\n
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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. \u201cIt\u2019s better to do shorter rides throughout the week rather than a single long ride at the weekend,\u201d he adds. \u201cThe overall volume may be the same, but the frequency is important for conditioning miles.\u201d <\/p>\n\n

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275<\/strong><\/h5>\n\n\n\n

An exhaustive \u2018Ultimate Bike Fit\u2019 with top London-based brand Pearson costs \u00a3275<\/span><\/p>\n<\/div><\/section>\n\n

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05 <\/span>STRETCH FOR SUCCESS<\/span><\/h4>\n\n

You\u2019ll face aches and pains on your path to ultra glory, but you can negotiate these on the move says Andy. \u201cOn the downhill or a tailwind, use the time to take in fuel, stretch your back, alter your position and assess aches and pains.\u201d In an ideal world (if you have the luxury of a hotel), Sean\u2019s top way to recover is an ice bath, followed by a hot bath then another ice bath before a stretching session. \u201cMy muscles respond well to that combination of temperatures.\u201d <\/p>\n\n

06 <\/span>SAVOURY TASTE<\/span><\/h4>\n\n
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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. \u201cRiding at a sustainable intensity means you\u2019ll be able to absorb and process food. Save your sports nutrition for the end of events or when you feel you\u2019re on the brink of bonking.\u201d <\/p>\n\n

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874<\/strong><\/h5>\n\n\n\n

Distance in miles of September\u2019s nine-day LEJOG with Sean Conway and Sportive Breaks\u2019 event<\/span><\/p>\n<\/div><\/section>\n\n

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07 <\/span>TAPE \u2018N\u2019 TAPE<\/span><\/h4>\n\n
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Don\u2019t skimp <\/span><\/strong>A decent roll of bar tape is one of the smartest cycling buys <\/figcaption><\/figure><\/div>\n\n

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In his endurance events, Sean double tapes his handlebars. \u201cThis reduces vibrations as well as providing more grip in wet weather. If you do come off the bike it\u2019s likely to be your hands you\u2019ll graze or cut, so the extra padding on the bars will mean that it\u2019s a more comfortable grip when you get back on.\u201d<\/span><\/p>\n\n

08 <\/span>RECOVERY WINDOW<\/span><\/h4>\n\n
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Shake it<\/span><\/strong> Look for a protein hit after riding<\/figcaption><\/figure><\/div>\n\n

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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\u2019s a recovery shake or solid foods such as a ham and cheese sandwich or baked beans on toast. This protein hit kickstarts the body\u2019s recovery processes, helps muscles to recover, and refuels the body\u2019s 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\u2019s recovery process.<\/span><\/p>\n\n

09 <\/span>LAYER UP<\/span><\/h4>\n\n

\u201cLayer up,\u201d advises Andy Cook, who has led amateur groups to complete all 21 stages of the Tour de France. \u201cIt\u2019s better to be too warm than it is to not have enough layers. You probably won\u2019t stay completely dry even with a good quality rain jacket, but it\u2019s a long day out in the saddle if you\u2019re cold.\u201d <\/p>\n\n

Sean Conway\u2019s motto of \u2018If you keep the pipes warm, the radiators stay warm\u2019 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. <\/p>\n\n

10 <\/span>BEAT THE BLUES<\/span><\/h4>\n\n
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High times<\/span><\/strong> Cyclists experience the joys of riding across Britain <\/figcaption><\/figure><\/div>\n\n

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When it\u2019s 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. \u201cThere\u2019s always something to look forward to and achieve. I write about the event and take photos en route to make an album as they\u2019re great to look back on. The low moments fade and I remember the highs.\u201d<\/span><\/p>\n\n

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TOP ULTRA KIT <\/strong><\/h4>\n\n

A techy trio to keep you on track <\/em><\/p>\n\n

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Garmin Enduro From |<\/strong><\/strong> \u00a3650 <\/strong><\/strong><\/p>\n\n

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 \u00a3650 to \u00a3730.<\/span><\/p>\n\n

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Shutter Precision SV-9 Dynamo Hub From |<\/strong><\/strong> \u00a3110 <\/strong><\/strong><\/p>\n\n

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\u2019t have to carry heavy battery banks. The Shutter Precision SV-9 starts at around \u00a3110 and weighs 309g. <\/p>\n\n

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Favero Assioma Duo |<\/strong> \u00a3699 <\/strong><\/strong><\/p>\n\n

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\u2019s similarly clear app updates firmware and checks the meter\u2019s battery levels. <\/p>\n\n

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TOP ULTRA EVENTS <\/strong><\/h4>\n\n

Three major day and multi-day rides for your bucket list <\/em><\/p>\n\n

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Chase the Sun <\/strong>
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. <\/p>\n\n

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Mountains of the Merfynion<\/strong>
Starting on 28 August 2024, this 900km self-supported gravel event starts in Gloucestershire and crosses into Wales. It\u2019s 70% tarmac and has 16,000m elevation. <\/p>\n\n

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LEJOG<\/strong>
Land\u2019s End to John O\u2019Groats is an iconic UK ultra. Do it self-supported, or at Ride Across Britain or Sportive Breaks\u2019 LEJOG with Sean Conway from 7 Sept 2024. <\/p>\n\n

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Words <\/strong>Anna Gardiner Images <\/strong>RAB, Joe Branston, Getty Images, Burton, RAB, Chase the Sun, The Perfidious Albion<\/p>\n","protected":false},"excerpt":{"rendered":"

Here\u2019s our proven advice on taking on an ultra-cycling challenge in 2024 <\/p>\n","protected":false},"author":24,"featured_media":64606,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"92","purple_custom_meta_purple_page_number":"92","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_92-1.xml","purple_custom_meta_purple_source_article":"article_92-1.xml","purple_source_issue":"Summer-2024","purple_custom_meta_purple_source_issue":"Summer-2024","purple_external_id":"Summer-2024-92-1","purple_custom_meta_purple_external_id":"Summer-2024-92-1","purple_issue_code":"|0000116816||","purple_custom_meta_purple_issue_code":"|0000116816||","purple_android_product":"com.im.cyclingplus.420","purple_custom_meta_purple_android_product":"com.im.cyclingplus.420","purple_ios_product":"com.im.cyclingplus.420","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.420","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"d6ad2395-23ab-4326-a10d-940b8b948490","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2024-06-07T13:38:13Z","apple_news_article-theme":"","apple_news_api_id":"ec88a8af-a160-427a-bf8f-280a8942fd79","apple_news_api_modified_at":"2024-06-07T16:07:59Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAg==","apple_news_api_share_url":"https:\/\/apple.news\/A7Iior6FgQnq_jygKiUL9eQ","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"\"\""},"categories":[36],"tags":[14],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"8","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be.jpg",2048,1259,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be-300x184.jpg",300,184,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be-768x472.jpg",768,472,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be-1024x630.jpg",800,492,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be-1536x944.jpg",1536,944,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/05\/70733fc0-2865-4cc2-9cac-8777871bd3be.jpg",2048,1259,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"Here\u2019s our proven advice on taking on an ultra-cycling challenge in 2024","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/64114"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=64114"}],"version-history":[{"count":20,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/64114\/revisions"}],"predecessor-version":[{"id":66427,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/64114\/revisions\/66427"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/64606"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=64114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=64114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=64114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}