3G Challenge Prep 2008
The 48 mile 3G Challenge is an endurance event. To make the day as rewarding as possible all participants should spend a few moments reading this preparation advice.
Preparation Cross Country Mountain Biking - Planning & Strategies This article has been borrowed from Chris Dempsey and partly reproduced from the original at www.24-7mtb.com. It has then been added to by Tim Francis with snippets from Irene Kelly MSc SRD and is intended to try to ensure that participation in the event can be made a little more enjoyable for all.
Bike Preparation Your bike needs to be in top condition before an event because there is nothing worse than having to pull out with due to mechanical problems. The following steps help to make sure this won't happen: Make sure any major maintenance is done at least 4 days before an event to allow new components to bed in and so there is a bit of time left if any unforeseen problems with new kit present themselves. Check brakes gears etc. and fix any problems well in advance. If in doubt - fit new blocks for the event, as they will wear. Try to find out what the course is like, taking the weather etc. into account, and fit suitable tyres for the conditions. It doesn't matter how much you polish your bike or how much money you spend on it someone else will always have a better one. Always be prepared and carry at least a spare inner tube, puncture repair kit (including tyre levers) and basic tools i.e. allan keys, spoke key and chain tool. On a larger organised event there is always help at hand from event support people or your fellow riders.
Fitness and Food Your day is going to be made more enjoyable if it isn't the first time that you have been on a bike for years. Blowing the cobwebs off in the morning isn't a good way to get into shape. In the weeks running up to an event ideally you should get into your riding legs. Start to go out for shorter rides increasing the distances with each ride as your fitness allows. This also ensures that you are used to your bike. Choose an event with a distance that is within your ability. Remember it's mostly about enjoyment - and we want you back to do it again!
Carbohydrate is the most important fuel for the working muscles and is stored as glycogen. Carbohydrates can be classified into 2 groups - sugar (simple carbohydrates) and starches (complex carbohydrates). The simple carbohydrates such as sweets, cakes and glucose polymer drinks provide an immediate burst of energy while complex carbohydrates release their energy over a longer period of time such as rice, pasta, potatoes, and vegetables. Carbohydrate snacks and drinks can spare some of your muscle glycogen by providing an additional readily available energy source. Refuelling After exercise the glycogen store will be lower than when you started. Immediately after and for about 2 hours after exercise your muscles are their most receptive to storing fuel. During this period you should be refuelling your body by consuming some carbohydrates. If you don't do this then you will experience fatigue and find it harder to continue exercise as well as risking damage to poorly fuelled muscles. This 2 hour period is very important although you may find it difficult eating at this time. Try taking high carbohydrate drinks i.e. fruit juice, coke etc. The time needed to refuel depends on how depleted your glycogens stores are, fitness level and amount and timing of carbohydrates taken in. It will take approx 20 hours to completely replenish your glycogen with a high carbohydrate diet.
Fluid When you exercise you lose fluid in the form of sweat. Exercising harder and in hotter conditions will increase your fluid loss. This is very important in children who might not be aware of the importance of hydration. You need to replace your fluid loss to maintain your performance. Water is generally adequate for fluid replacement but drinks are available that contain some carbohydrate and electrolytes to aid energy balance. Be well hydrated before an event - pale and plentiful urine is a good sign. Alcohol acts as a diuretic (makes you pee) so leave it for later . Tea, coffee, and cola drinks contain caffeine which also acts as a diuretic · Drink immediately before the event. Thirst isn't a good sign for hydration - if you feel thirsty you are already dehydrated. Straight after the event rehydrate.
Pre-Race Organisation To have a good day at an event the most important thing is to be organised. If you have it sorted in your head what needs to be done then there won't be any need to panic on the day: Get directions to the event start and write them down. Take them with you when you go. Make a list of all the stuff you will need to take, clothes, insect repellent, food etc., and tick things off as you pack them into your kit bag. Do this the night before. Make sure of your start time and be at the event site in good time. Check your sign-on instructions. Remember to take your bike. And your helmet. Get signed on and sort out event numbers as soon as possible after arriving
On the Ride Basic hints A bunch of stuff that has worked for me: For the racers - ideally it is best to be on the first or second row of the start line to avoid pile-ups and getting stuck behind slower riders. Don't be tempted to sprint like a loony straight from the gun just to keep up with other riders who start fast. 5 out of the 7 who do can't hack the pace for long anyway. It's never worth blowing up early on and making the event harder than it need be. Remember that just because all the other riders take the same line it does not mean that it is the best line. In many cases there will be a faster line if you keep your eyes open and concentrate. Take advantage of your strengths as a rider i.e. if you can descend fast make sure you are in front when you get to the downhills. If there is a slower rider in front who you want to pass yell 'Rider!' from about 5 seconds away so they can get out your way. If they don't be prepared to wait a short time until there is a suitable place to pass and yell 'On you're right!' or whatever and the other rider should let you through. Failing these tell the rider you are coming through and forcefully make your way past but without knocking them off or anything. Do not stand for any nonsense If you are in front of someone into a headwind and you want them to come to the front so you can slipstream them slow down a touch, put you're head down, breath heavily then stand up and swing the bike about a bit. If they come through and give you a tow fair enough but if they stay behind you don't waste any more time and get back to race pace. If you want to pass a rider, say near the finish of the last lap, try dropping back a bit on a long climb then 100-150yds from the top stand up and sprint past them. They won't see you coming and by the time they have managed to react you'll be over the top of the hill and away.
During the Event Be aware that other riders may be passing you. Let them through immediately, even if it means stopping for a sec. Don't be afraid to ask other riders to let you through if you want to go faster than them. A loud 'on your right' or 'rider' should suffice. Remember to drink plenty before, during and after the event. Identify where your strengths lie e.g. climbing or singletrack and take advantage of them to make up time you might have lost because eg. you are not good at fast starts from the gun. Don't be tempted to do a smart pre-jump off a slope or summit just 'cos there's a bloke with a camera taking pictures. Don't take a line just 'cos the rider in front of you took it; choose the line that best suits your riding style. Remember that it's all about enjoyment.
This event is marshalled and signed from start to finish. First Aid is provided by St Andrew's Ambulance, together with qualified 1st Aid bike marshals along the route. Key marshals are equipped with 2 way radios and where reception permits mobile phones. If you witness an accident please find the nearest marshal and report the incident.
58 mile route This is a technical challenge over 58 miles. The nature of the terrain ranges from metalled forest tracks to muddy single track along with some minor road sections. Both you as a rider and your bike must be well maintained and in peak performance. The route starts at 300mts and the total elevation along the 58 mile route is 6000ft.
26 mile route This route also includes metalled forest tracks, rough woodland tracks, muddy downhill sections and single track. You will follow the Great Glen Way above Loch Ness to Fort Augustus. This includes some short road sections and one junction with the busy A82. Riders must exercise extreme caution.
