Enduro Training

[skabeeb]

I am starting my second year of enduro racing this year. I am 41 (SERA senior C class) and out of the seven that I did last year, I only completed one of them.

The two things that killed me were:
1) Severe leg cramps 2) Heat exhaustion

I want to finish them all this year, what kind of traing do I need to do to prepare myself better?

I was thinking that I need to ride no less trhan 50 miles each time I go out to practice, while some of my buddies say to just ride 30 miles real hard and fast then increase...what do you folks think?

How can I make it through the summer heat down south here and eliminate the cramps? If I can just finish them this year, I'll worry about being competitive next year.

 

[WoodsRider]

To minimize cramping avoid sports drinks like Gatorade or Powerade. I find that drinking plain old H2O before, during and after an enduro I don't cramp up. Also, at the gas stop(s) and afterwards I'll drink orange juice and eat a banana to reduce lactic acid build-up in my muscles.

 

[CERAChris]

Cramping is usually caused by dehydration and the depletion of minerals such as potassium. I disagree with Woodsriders avoidance of Gatorade-type drinks, they contain potassium and other ingredients that water doesn't. That potassium-packed banana at the Gas Stop has been saving him.

Start drinking large amounts (Gallon/day) of fluids two days before an event. Drink a 20-oz. container of sports drink (I use Pedialyte/water mixed) before the event, one 60 oz. Camelbak during the first loop, and another 60 oz. during the second loop. These amounts vary depending on your size (I'm 230 lbs.), fitness level, and how hot it is.

Next, check out your riding gear. Moose makes the Sahara line, which is designed to facilitate perspiration evaporation, helping to keep you as cool as possible. I sometimes use a wet 'do-rag' under my helmet to help the process.

As far as training, you need to simulate the conditions your enduros have in terms of temperature, trail difficulty, speed required, duration, etc. Use your computer to simulate an enduro complete with typical speed averages, resets and free time. If your enduros are 60 miles long, you should be able to trail ride that long easily. Then, as your friends suggest, up the pace until you can race for periods of 20-25 minutes within that 60 miles. Good luck.

 

[KenR]

Ditto what CERAChris said. I used to cramp up and have bad arm pump until I started hydrating big time a couple of days before a desert race. No problems since then. I also wear the Sahara line of gear and that helps. Sometimes if I'm getting a bit overheated I'll take a swig of water from the Camelback and let some run down the front of my jersey - instant relief.

As for training, nothing beats training in the conditions and environment in which you'll be racing.

 

[skabeeb]

Great Advice Guys!!! Tell me more!!!

 

[Timr]

Hydration is definately the key.  I race SERA enduros too, so I know that type of heat you are facing.  Temps are routinely in the 90s with 80+% humidity.  Heat indexes are well over 100 degrees  :scream:

The real trick to not to hit the wall.  Once you get there, you're toast.  I've spent many events lying on the side of the trail cursing the event, the organizers, my club, my friends, my bike, my dad because I wasn't having any fun.

You're taking the right approach, the first thing you must do is finish and finish all the time.  NO DNFs no matter what.  (Of course, don't push yourself into heat exhaustion and have to go to the hospital either.)  Be smart and don't push beyond your limit.

You must remain hydrated.  I start drinking tons of water the week of the event too.  I've also found that good diet helps.  Eat lots of fruits, and Carb load the night before the race.  Pasta is the favorite amongst most of the riders.

I found that I wasn't putting enough food in my body during race day.  I usually have a bowl of cereal or two, and a banana or two before the race.  I also drink a lot of water the morning of.  This usually means having to pee on a tree just before the start.  Once the event gets going though, and you start sweating, you won't have to pee anymore.

I get the power gel packs that runners use and put them in my fanny pack.  I eat one at the first reset.  Usually the club provides water, so I drink that and save the water in my camel bak.

Enduros aren't a fashion show, so take an old Jersey and cut off the cufs (Arms & neck).  This will let air flow up the sleaves.  I have the Moose Sahara jersey and it helps.  On the really hot days, I keep towels in the ice water of the cooler, also bring a gallon of water to pour over your head and face.  I'll even soak my jersey in the cooler water and put it back on soaking wet.  You'll find that it'll be bone dry in about 6-8 miles.

I usually eat another banana or piece of fruit and a peanut butter and jelly sandwich and a snickers bar at the first gas stop.  This will usually carry me through, and I won't be starving during the end of the race.

Hope this helps, it's not too scientific, but I've found that it works for me.  I started scoring a lot more points when I started beating all of the quiters.  From there, you can worry about actually racing guys in your class.

Good luck and come over and introduce yourself at the races.  Look for me at the race in Louisiana on March 23rd.  I'll be on row 45.

Oh, for training, start jogging in the heat, this will help with cardio development.  Once your boddy is used to the conditions things will go much better.

 

[wsmc831]

I found getting a new bike helped. I installed a tall seat on it and it kept my legs from being so folded over so much...helped alot in that area.

 

[kev_rm]

I would mention if you're going to be eating carbs, keep eating them constantly. They are easy quick energy - but they don't last long and you crash hard if you don't keep up your intake of them.

 

[skabeeb]

Yeah, I know all about carbs. I havce been on the Atkins diet for about six weeks and was worried about how it would affect my enduro stamina. I just loaded up on them the night before the Bear Whiz and also was given a gell pack by a buddy on my row (which just happened to be 45)at the gas stop.

 

[WoodsRider]

Originally posted by CERAChris
I disagree with Woodsriders avoidance of Gatorade-type drinks, they contain potassium and other ingredients that water doesn't.

Sports drinks also contain sodium which, in my case, caused me to dehydrate. Hydrating with sports drinks only resulted in loose bowel movement and loss of fluids. Switching back to plain water eliminated that problem and, yes, the banana and orange juice are to help eliminate cramps. We all agree the key to eliminating cramps is hydration. Most people don't hydrate properly on a daily basis, let alone for a five-hour ride in the middle of an Alabama summer.

As Timr pointed out, you need to fuel your body with plenty of food. Eating a balanced diet is extremely important and keeping your body fueled up during an enduro is also important. One trick I learned from an A-rider friend of mine was drinking those diet shakes like Slimfast before and during an enduro. They are full of nutrients and easily digested, which is another key to prevent cramping by keeping blood flowing to your muscles.

 

[Offroadr]

Originally posted by WoodsRider

sports drinks only resulted in loose bowel movement 

TMI TMI :scream:

 

[ktmracer]

I start drinking water up to a week before an event. drinking small amounts very frequently. your body is only able to absorb something like 2 oz's every 20 min. So if you are serverly dehydrated it could take a few days to be back to normal.

 

[jmutiger]

I've been a mountain bike racer for years, and now am starting my second second of Expert level Enduro riding.. I have a formula that works for me..

First off, I NEVER EVER eat any fruit for about 2 days before the event in question, I find one apple can make my muscles go nuts.. Maybe it's just me, but I can definately pin point the muscle pain to apples. Someone once told me the acid in the fruit isn't good for your muscles.. I can't back that up, but it's working for me (banana's don't count in this case, I was talking about acidic fruits like apples, oranges ect..)

Second, and this is key for me.. I have to eat alot of salted potatoes the morning of the event. Potatoes have alot of potassium, and you add the sodium to them in the form of salt. Along with that hash brown feast I'll have some eggs, and skip the meat.. I find my body takes way more energy to process the meat than the carb/eggs. I'll drink as much water as possible before the event, but also drink as much as possible during the event. I'll pee just before racing, but never during.

I'll have to agree with the avoid sports drinks.. Not because of what they contain, but how they make me feel. For some reason if I have sports drinks my stomach gets all knotted up, and really hurts.. I can't explain it, but I know it happens to me.

Try out the salty homefries, you'll be amazed at how much longer you can ride for without muscle cramps.

Jon!

 

[timvv51]

I am so confused. The triathletes I know drink special sports drinks but not gatorade ao powerade, but something with some calories and potasium. Is this wrong? Tim

 

[Lissa]

Call my method bad, but I take a 'Amp'(small energy drink by Mountain Dew), and fill the rest up half and half with Gatorade/Water. I just started adding the 'Amp' to the mix half way through the season, but I noticed a energy improvement right off the bat. The gel stuff I've tried and that helps with the cramping quite well also. I like eating boiled eggs, breakfast bars, pbj sandwich, and of course bananas at the gas stops. With hydration, that something you have to start doing ahead of time, at least a few days. Diet and exercise is a big key too.

 

[fishhead]

To avoid cramps:

Early hydration is good but you don't have to overdo it. Vitamins with extra b complex help but the real key is don't go into oxygen debt and develope the lactic acid buildup in the muscles.

You can reduce your pace or increase your aerobic fitness level. Its best to increase your aerobic fitness level. 30 to 45 mins a day of aerobic exercise at 80% of your max heart rate should help, take a light day before an event. avoid the salty stuff, dilute you gatorade to 10-30% of the label ratio, avoid alcohohlic beverages several days before the ride but afterward you can get a quick shot of carbs from a brew or two. avoid carbs like the plague for 3-5 days before but maintain your training regimen, the night before the event have an extra helping of spaghetti or potatoes. ( carbo load). Tomato juice or v/8 can help. Potatoes are good and banannas are great. your body runs on glycogen stored in the liver (see the alcohol connection) which it converts to glucose. Simple sugars are the best like glucose during the ride, some like honey. Sports gels? Cafffeine is widely used so it probably wont hurt if you have a good aerobic base and you dose near the end of the ride.

I've not had good results with the low carb thing since I hit the wall sooner but if it works for you go for it.

 

[skabeeb]

This is all great advice. I think I will try the gell packs again and do the carbo load the night before like fishhead says.

Before this latest enduro I took potasium suplements as well as vitamin e and drink a ton of water (almost a galloon a day). I still started to get cramps but not nearly as bad as I did in the same race last year.
At one point when I whiped out I was on the side of a big hill and as I'm flying off my bike I was thinking to myself, "keep your leg straight so it doesn't cramp when you hit the bottom.'
It's funny how your mind works (or doesn't) when you're absolutely blotto'd.

 

[dp400]

You guys seem very knowledgeble on the subject of nutrition so I'll ask a different question on the subject. After ridding long hard rides ( 45-60 mile singletrack) I can't eat enough !! I eat and eat and eat until I go to bed. I would say I end up eating two to three times my daily calories. Now I don't eat much on these rides - maybe a cliff bar and drink lots of water while riding. I'm 45 - 5' 10'' - 175 lbs. in pretty good shape for my age - work out 2-3 times a week. What do you think - should I just eat more while riding or should I be eating different kinds of foods the day of these rides?

Thanks dan

PS any good reading on the nutrition/exercising subject ?

 

[sanford]

Skabeeb
There are some great ideas that have been posted. Always remember, what works for some don't always work for others. The only way to find this out is from experimenting. Keep a log/journal of what you consume and how you feel. It will make it easier to dertemine what you can tolerate.

If you are cramping and have heat exhaustion, you need to find the biggest camel bac you can find. I suggest a 70-100oz. I personally will fill the container up with ice and fill the remainder up with a sports drink. Plain water might work for you. I will usually fill my container up 3-4 times throughout the day(not always completely).If you remember one thing, remeber this,"YOU CANT DRINK ENOUGH FLUIDS." On the average your body can absorb approximately 40 oz. of water an hour. If you aren't urinating at gas stops or at resets you are setting yourself up for dehydration. Use the color of your urine as a gauge. If its clear, your hydrated. The darker it is , the more dehydrated you are.

The amount of body fat will also determine your chance of dehydration. The more body fat that you have, the easier it is to get dehydrated compared to to a thinner person.

The Atkins diet is BAD for an endurance athlete. It might be OK if you are a weighlifter. Generally endurance athletes should consume 60-70% carbs and the remainder protein. One of the biggest reasons for this is because if you are training throughout the week, you need carbs to give you the energy for working out.

I like the sahara gear. You may also want to try a helmet that allows more air flow. The ARAI helmet that has an adjustable face/mouth is the best that I have seen. No, not remove it. Instead adjust it down for more air flow. IT really makes a difference. Also, to help with the leg cramps, try standing up more. The taller seat will help too.

The amount of food you consume is also VERY important. Some can get away with power bars only. I personally can not. I like to eat a big breakfast and continue eating throughout the day. Turkey and bagel sandwiches, power bar, fruit, etc. The more I eat also helps settle my stomach.

Best of luck with your enduros!

 

[fishhead]

I could see an enduro burning 2000 to 3000 cals easy. I would concentrate on adequte protien and carbohydrate after a ride. Try to balance complex and simple carbs so your hunger is managed. Fats are not a problem on the recovery side of an event. Endurance atheletes like alpinists who see days of back to back endurance segments rely on fats and simple and complex carbs with adequate but not excessive amounts of protien.

 

[sharp]

Originally posted by WoodsRider

Sports drinks also contain sodium which, in my case, caused me to dehydrate. Hydrating with sports drinks only resulted in loose bowel movement and loss of fluids.

The salts in the gator wizz and other sports drinks can have a negative effect. Sodium, cloride, sulfate, nitrite, nitrate, potassium, blah, blah, blah are all ions that are collectively called "salts".

When you drink your gator wizz this is what happens in laymen's terms. The stuff goes into your gut. Now the salt concentration inside your gut (intestines) is higher than the rest of your inards. Remeber osmosis? Now your body tries to reach equillibrium in salt concentration by causing water to go into your intestinal lumen. That is a bad thing. Gives you the cramps. Dehydrates your body further and certainly will help aleviate any constipation with a potential explosive blowout. Read what the uses are on a box of Epsom Salts (laxative). Good thing? It does help replace electrolytes, which are those little sodium and potassium ions that you body definitely needs if you want your muscles to continue to function.

Just think. If you are dehydrated and go to the ER what do they do to reydrate you and replace electrolytes? They put the stuff in your veins. They don't pour it down your throat. There is a reason for that.

Alot of people seem to do ok with sport drinks. But when I was younger I could stay up partying three days straight, consume an LD50 of alcohol, and go to work the next day and work 10 hours nailing shingles on a roof in central Florida in July. I am paying the price now 20 years later. Point is in my opinion alot of people are actually abusing their bodies with candy bars and sport drinks. Not that those things don't give some immediate short term benefits but with proper rest, diet, exercise, and PLENTY of water you wont have to be batteling your own body but can enjoy riding.

All that sugar (fructose - in this case) in sports drinks is probably not a good thing either. It may give you some of energy for a short period but then you burn out quick. EAT BEANS (lots) the night before. The carbs in BEANS are a longer burning fuel because they are more complex carbohydrates and you benefit over a longer period of time.

It is best to maintain electrolyte balance with proper diet and keep oneself hydrated with lots of water.

Sorry for babbeling

 

[harescambler]

I agree with woodsrider on the gatorade etc.. From my experience I got the idea to begin drinking the quart size gatorade 2 days before the race. I drank 1 Fri., 1 Sat, and one on the way that morning. It was a summer race in lower TN. I couldn't finish the race due to severe cramps. Maybe a fluke but I've never drank gatorade before a race since! I stick with lots of water,3-4 days prior, the day before don't cut it. Some say its what you do 2 weeks in advance?? Try not to make a drastic change in your diet at the last minute, this sometime causes frequent bowel movements, which will not allow your body time to absorb the adequate nutients that your trying to gain(read this in an article). If you decide to load carbs etc..(research what type carbs not just any carbs will do) try to eat similar type carbs on a regular basis(small amts). Along with the water I use daily vitamins, maybe an extra 2 500mg pottasium supplements the day before and the day of,(I can't eat bananas allergic I guess), also I take up to 3 Ibuprofens about an hour before the race. Enduros you could take Ibuprofen periodically at the stops. You may be too tense, try to relax a little, easier said than done I know.

 

[harescambler]

I forgot one thing to add. If you can stomach it, go buy yourself some pedialyte in the baby section at the grocery store. Be sure to get (I think its Gerber?), the one with the little bear on it. I drink a bottle the night before during the summer races. It an electrolyte replacement drink, it helped me.

 

[karlp]

Skabeeb was looking for abregime to get in shape for these events, not just nutrition. You guys covered that side of it well, I've been in horrible shape due to a bunch of mistakes prior to an event. My worst was my first---we celebrated around the campfire the night before!
The way I've been training for these is to ride 3-4 times a week in the months leading up to the start of the season. There is a 14-20 mile single track loop near my house and I'll run it at sprint speed during the weekdays after work. Takes about 30 minutes. Come the weekend I'll avoid all my riding buddies or at least tell them what I'm going to do and go ride the loop 4-5 time in a row at a pace I think I can sustain. The reason I don't want to ride with any one is 'cause thats how Enduros generally end up for me. I want to learn to set my own pace, manage energy, concentrate on the job.
It gets harder and harder every year to get into shape, though.
Once I get to where I can ride 50-60 miles without a near death experience, I'll work on speed a little.
So far it hasbeen just enough to let me finish them all in decent shape..... Except for that damn #$@%^& Clanton race last year on an XR 400.

Karl
Handlebars, seat, footpegs

 

[olddirt]

I also ride the enduros and agree with much of what's already been said. I'm almost 40 and here's what works for me. I also load up on the water starting at least three days before the event. Some of the people at work may think I have a bladder problem! Before the enduro, I'll mix gatorade or powerade 50/50 with water. I eat plenty of carbs for breakfast, usually a couple bowls of cereal or oatmeal, bananas and other assorted carbs. I drink two small cups of coffee (this is probably bad for you but the caffeine gets me going and I drink plenty of water to overcome the diruetic effect). Take 1 Aleve - over the counter pain medicine. I also force myself to drink throughout the enduro and eat bananas or oranges, and peanut butter crackers at the resets.

Also, during the week I try to walk 3 miles/day at least 4 times a week. Good Luck!