Summary: I had signed up for the GFNY Middle Course (73km+1134m) on May 21, which was already a reach for me… and they changed the event to 136km+1932m, with an 18kph average-speed cutoff! Biggest rides are 93km+88m (4 yrs ago) and 47km+545m (1 yr ago), so I am NOT ready for this. But I’m going to try! Looking for pacing and nutrition help in particular, but any tips help!! The details below cover what I think I know and what I’m thinking of doing.
Thanks in advance!
Link to event route: GFNY NYC 2023 on RideWithGPS
The goal: Roads are closed for this race, so I don’t have to stop for anything, and aid stations are available at 27km, 55km, 82km, and 103km. I may not have the endurance to even finish the race, given my history… but to even find out what my body can do, I need to stay ahead of the 18kph “sweep” car. When that car passes, they open the roads to other traffic and if that car passes you, you are automatically DNF. So I have one simple goal: to stay ahead of the sweep as long as I can.
Pacing strategy: There are 35km of climbing on this route, and 28 of them lie before the Cheesecote climb that ends at 73km. After that, there’s 15km of downhill to recover, and 20km of flats before the last big climb at 112km. If I’m still in the game past 73km, then I’ll set some massive new PB’s for the day no matter what. So I need to ride 73km+1185m in under four hours.
On flat ground, I could maintain 140W for three hours… hopefully I can do that while intermixing some climbs! For the climbs, I expect my best power is about 180W (7kph at 55-60rpm) based on recent rides. For reference: 213W FTP, 108kg, 6% to 7% climb, and 33-36 gearing (SRAM 46/33 and 10-36 setup). Pacing strategy: 140W on flats, 180W to climb, and pray?
Nutrition: The Saturday app by @Dr_Alex_Harrison, which I’ve been happy with so far, says I’ll need 8.8 liters of water, 13.5g of sodium, and 520g of carbs for the entire event (roughly 75g carbs/hour). I routinely take in 60g/hour, sometimes 70-75g/hour, so the amount and rate of carbs seems fine. But how/when? I have a 4L CrankTank on my bike and two rear bottle holders, so here are my thoughts:
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To avoid carrying too much extra weight up the climbs, start with the bottles empty and the 4L CrankTank full of water plus 8g sodium and 3 servings (21 scoops) of Skratch Superfuel. Drink the CrankTank in those critical first four hours.
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I’ll be empty at roughly 70-75km, but there’s an aid station at 82km. Put 2L of water into the CrankTank along with 3g sodium and 6 servings (12 scoops) of Skratch Sport Hydration Mix. Also fill two 1L bottles with water plus 1.5g sodium each, and 3 servings (6 scoops) each of Skratch Sport Hydration Mix.
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Carry 100g extra carbs (Skratch raspberry energy chews) just in case, and also to share with someone else if they need a hand. Not sure how wise it might be to shoot for 80g/hour, or 90g/hour, fueling even beyond what the app suggests, and maybe risking GI issues?
In a perfect world, this matches the app’s recommendations to a T, other than I’ll be at 8.0L instead of 8.8L by the end of the race, and it does so while making only one stop AND minimizing weight up the climbs. I think. Maybe I’m overthinking this. Or maybe I’m missing something due to lack of experience. @Dr_Alex_Harrison, any tips or comments?
Other than (all of) that, any other hints or suggestions for what may be common to many, but is by far the longest and hardest event of my brief cycling life so far?