VQ/CC Training

[Wrecker]

In light of the recent closures, all leading up to the VQ/CC, and because so many of us rely on the ability to ride these trails, for baseline training, timing, and other reasons, I thought a thread on alt training tips would be beneficial. The closures are done, agreed on or not, so it's time to suck it up and ride!!!!

In other words, how are you going to train without riding the VQ/CC route? What tips can you share?

As for me, right now I'm trying the standard "base training" on the road, and hoping to attend the nutrion/endurance lecture at Rock N Road with Elaine and Jacke.....

And you????

[UR2KLOS]

Since we will not be able to ride the route at all before the actual race it will put those of us who have never ridden there at a serious disadvantage. I don't expect to win. I don't even expect to finish. But I would like to know what to expect.

When I signed up and paid for the race I was expecting to be able to train on the actual route. There is no way I will make even the first time cutoff if I have never ridden there before. Maybe this next race they will allow us to continue to ride even if we don't make the time cutoff.

[CC]

I am just trying to put in as many miles as possible now while the weather is cooporating. I did close to 100 miles this past week. I rode the loop 3 times this past week, the trainer 1 day and did the SART ride which was 30 miles. If I can ride close to that every week I think I will definitely get stronger. The trainer is great for working on cadence, which really helps when trying to pedal up the steeps.

I haven't ridden the course either, which I'm hoping to get some exposure too before to long. And unfortunately I won't be able to make the nutrition lecture, so hopefully those who can make it will be willing to share what they've learned.

[bjammin]

lots and lots and lots and lots of road miles.

[mtnbikej]

Originally Posted by UR2KLOS

Since we will not be able to ride the route at all before the actual race it will put those of us who have never ridden there at a serious disadvantage. I don't expect to win. I don't even expect to finish. But I would like to know what to expect.

When I signed up and paid for the race I was expecting to be able to train on the actual route. There is no way I will make even the first time cutoff if I have never ridden there before. Maybe this next race they will allow us to continue to ride even if we don't make the time cutoff.

We have many people who sign up and early and never ride the course til the event day, or certain sections at least.

If all you are looking to do is finish, join on some of the trainings rides that get listed on this board. Most of these riders doing these training rides have ridden the entire course. Most know what kind of training is required to make the cutoffs and finish.

Study the different routes on Geoladders, and make sure your bike computer is accurate. If you train, you should have no problems.

Then again, if you would like to withdraw and wait until next year, there are approx. 60 people on each of the waiting list to get into these events.

There may be opportunites to ride the closed areas, if at minimum to get an idea of what those areas are like.

"In the mean time, the Warrior’s Society will propose to the Forest Service that volunteers from the Santa Ana Natural History Association (SANHA), the Sierra Club, CORVA or any other off-road organization and our own organization be permitted by the Forest Service to patrol the areas affected by the closure and lead group rides/hikes/road tours. These “guided” access rides would focus on the rehabilitation efforts, the need for volunteers and the impact illegal off-trail access has on the environment’s ability to recover from fire."

[ericfoltz]

I'll just stick with my normal 120-200 miles per week.

[mp3]

Make the most of what's open. There's a tough 17 mile loop at Turnbull with about 3200 vertical. I do 3-4 laps when I need more "climbing" than the Fully loop offers. It's easy to get in plenty of climbing in Chino Hills state park...not the most scenic but it's good training. Take the road bike (or the mtb) and do Glendora mountain road for a sustained climb....

Throw in some intervals for good measure.

[slayer]

lots of hills, hills and more hills. the ride we did this weekend, holy jim, trabuco, WHT, back over to holy jim is an ass kicker. do that and it will help. if you can't make it to the mountains do long tours of aliso and el moro. el moro has some good steep long hills that will help. my plan is to do 1 long road ride (50 miles or more) with hills a week, 1 long mtb ride in the mountains on the weekends, and hit up aliso and el moro during the week at least once ,but hopefully twice. that's my.02

[genusmtbkr5]

I ride alot anyway and I know those trails, but still train. You don't have to train when I train, but you could repeat the routes if it helps. I've done 6 training rides so far. 1 of them the Long Beach Bike tour. I used it as training tool to work on pace.

We did 38 miles yesterday and about 7000 ft of climbing. We would've had 40 and 8000 had we done Upper HJ. Lots of different routes out there still with good climbs and miles. I'm planning on doing a Holy Jim Lower and Upper loop but not until mid Dec. I've got other rides like the SD Sladnas/Newbie ride and the Tara Llanes ride. Not training related, but still gets me saddle time.

Now that the hours have changed, can't really ride in the afternoon cause it gets dark at 5pm, so I'll be commuting to work on my bike from time to time. I'll also be at the nutrition seminar.

[Schecky]

I've been doing more road miles. It's quicker to leave from the garage and be riding right away. No real hills where I live, so I do intervals and chase fast roadies once in a while.
I've also been doing a little commuting and the trainer too.
I rode Laguna on Sunday specifically for the hills, after a long road day on Saturday. The misty weather allowed for some fun extra climbing (and descending).

[Padre]

Originally Posted by bjammin

lots and lots and lots and lots of road miles.

For sure.
Prior to the VQ 06, I only rode my singlespeed 5 times from November through to the event.

All my other miles of training were on the road.

[ThinkFast]

I'm going to try to stick to last years training plan which was to put myself through as much pain as possible before the event. That way on the day of the event I won't have to suffer as much pain.

This year having much of the area unridable, or limited access, before the event will be part of the challenge.

There was an article I had posted by the computer last year for motivation that said (in the opinion of the writer) that VQ was one of the top ten hardest endurance races in the country. Does anyone know where to find that online. I can't seem to locate it.

Thanks.

[DeeZee]

[FONT=Times New Roman][SIZE=3]This is not a race….it is an endurance event. The rider that finishes 1st gets the same thing that the rider gets that finishes 150th…. A feather and a shirt.[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT=Times New Roman][SIZE=3]You do not have to pre-ride the course before the event. Yea it would help but it is not necessary. Go to geoladders. It has the course. There are plenty of places to ride where you can simulate the course.[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT=Times New Roman][SIZE=3]Mix it up. You do not have to ride all fire roads or the same bike.[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT=Times New Roman][SIZE=3]Regardless of the miles make sure you go on some long rides (6 plus hours).[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT=Times New Roman][SIZE=3]Learn to pace yourself. I have seen so many riders in great physical shape cramp up and bail out. Why they took off out of the gate like a bat out of hell and then hit the wall on Maple Springs.[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT=Times New Roman][SIZE=3]For SS’ers. Gear down and don’t try to be a hero on the Main Divide hills. From Beek’s place to the Motorway I have seen SS’ers give it their all to make it up the hills and then have nothing left for the rest of the ride. Walk them if you have to.[/SIZE][/FONT]
[SIZE=3][/SIZE]
[FONT='Times New Roman']It is mostly mental. DON’T RACE OTHER RIDERS. Race yourself and finish.[/FONT]

[FONT='Times New Roman']Good luck to all![/FONT]

[Singular]

I agree with Dee,
Don't over kill yourself. Train smart and eat smart. Most Athletes today over train and do not get the right nutrition in there bodies. Its not about quantity work outs. Its about the quality work you do.

The Paleo Diet for Athletes is a great book for nutrition insight. If your friend or family members have it I would recommend you to read this unique book.

It goes over eating before, during and after Exercising.
Overtraining and Diet. Food as Fuel during Training.
The book also come with great Paleo Recipes.

Your learn the benefits of rich sources of antioxidant foods and greatest source of BCAAs. (Branced-chain amino acids)

Originally Posted by DeeZee

[FONT=Times New Roman][SIZE=3]This is not a race….it is an endurance event. The rider that finishes 1st gets the same thing that the rider gets that finishes 150th…. A feather and a shirt.[/SIZE][/FONT]

[FONT=Times New Roman][SIZE=3]You do not have to pre-ride the course before the event. Yea it would help but it is not necessary. Go to geoladders. It has the course. There are plenty of places to ride where you can simulate the course.[/SIZE][/FONT]

[FONT=Times New Roman][SIZE=3]Mix it up. You do not have to ride all fire roads or the same bike.[/SIZE][/FONT]

[FONT=Times New Roman][SIZE=3]Regardless of the miles make sure you go on some long rides (6 plus hours).[/SIZE][/FONT]

[FONT=Times New Roman][SIZE=3]Learn to pace yourself. I have seen so many riders in great physical shape cramp up and bail out. Why they took off out of the gate like a bat out of hell and then hit the wall on Maple Springs.[/SIZE][/FONT]

[FONT=Times New Roman][SIZE=3]For SS’ers. Gear down and don’t try to be a hero on the Main Divide hills. From Beek’s place to the Motorway I have seen SS’ers give it their all to make it up the hills and then have nothing left for the rest of the ride. Walk them if you have to.[/SIZE][/FONT]

[FONT=Times New Roman]It is mostly mental. DON’T RACE OTHER RIDERS. Race yourself and finish.[/FONT]

[FONT=Times New Roman]Good luck to all![/FONT]

[allison]

Originally Posted by UR2KLOS

Since we will not be able to ride the route at all before the actual race it will put those of us who have never ridden there at a serious disadvantage. I don't expect to win. I don't even expect to finish. But I would like to know what to expect.

When I signed up and paid for the race I was expecting to be able to train on the actual route. There is no way I will make even the first time cutoff if I have never ridden there before. Maybe this next race they will allow us to continue to ride even if we don't make the time cutoff.

I understand your point, but there are many places that you can't ride before the race (Mt. SAC XC race, some races in Chamberlain Ranch, anything that was at the Flying B, etc.). Just prepare like you would for any similar ride. If you are doing CC, go out and ride 50 miles a few times. If you can do that, with over 8000ft of climbing, you'll be fine.

Also, don't go into the event expecting to NOT finish. Go into expecting TO finish!!

Similarly with nutrition... if you've never done an 8 hour ride before (literally, where you're out with your bike for 8 hours, riding for 4-6) you will learn a lot about what you can and cannot eat/drink.

Personally, I always eat oatmeal before a ride (instant Maple & Brown Sugar, usually with some actual maple syrup added). I have my usual daily vitamin and calcium pill. I most likely take 2 Sport Legs an hour before I plan to ride. Sometimes I'll have a shot of Hammer Gel before the ride, but not always. I probably will 15 minutes before GO at VQ. Drink water.

I watched my time quite a bit and made sure that I was taking a pack of Gu every 35-45 minutes for energy, and drinking plenty of water afterwards. I was fine doing that. I now have a Hammer flask mounted to my top tube, so I'll be having less than a serving, but probably doing it around every 45 minutes (I tend to think they tell you to do it every 30 because it'll make them more money).

I can't eat enough actual food to maintain my calories, so I like to have a bottle of Perpetuem. I knew I could make it to the first aid station with Gu and half a Clif bar, along with sips of Cytomax (I've been using HEED, but will continue to switch between the two to see if I notice any real difference - Cytomax has better flavors). I ate a little at Aid station 1 (probably the other half of the Clif Bar) and off we went. Up Maple Springs was when I first started drinking the Perpetuem. I had a squirt every 15 minutes (this helps to keep me looking forward to something). I think it probably ran out either at 4 corners, or on the way to the peak.

At 4 corners we stopped and ate a bit, I forget what we had. I don't think we had anything other than Cytomax from there to the end, though. I don't remember stopping. Maybe Gu on the way to the peak.

It's all kind of hazy after 4 corners.. I remember OMR cheering me on, and then Justin having to stop and wait to let me know a tree was down on Holy Jim.

[queenwilhelmina]

Originally Posted by UR2KLOS

When I signed up and paid for the race I was expecting to be able to train on the actual route. There is no way I will make even the first time cutoff if I have never ridden there before. Maybe this next race they will allow us to continue to ride even if we don't make the time cutoff.

I see the CC as a metaphor for overcoming an obstacle in your life through hard work, perseverence, dedication, and determination.

[FONT=Verdana]Life is never fair and neither are these types of events. If you want to prove to yourself how strong you are mentally and physically, you’ll do the event regardless of getting to pre-ride the course. There are countless trails still open where you can train and become stronger. [/FONT]

[FONT=Verdana]I think we’re lucky that the WS hosts numerous training rides to help us all along the way. Be thankful that you have the ability to accomplish something like this – consider someone like Tara Llanes who would probably give anything just to be able to walk again. [/FONT]

[FONT=Verdana]Life is so short, and you never know what it will bring you. So no more excuses! Hope to see you on the next training ride…[/FONT]

[Cowgirl]

Anyone who does not want to do the VC or CC because they are unable to pre-ride the course can recieve a full refund from the Warrior's Society. There are so many people on the waiting list to get in I am sure you will make another riders day if you back out.