Lake Tahoe 4/8 hour Mountain Bike Race Report
Last year I did this race in the four hour solo category just for the fun of it. Conditions were difficult, but overall the race was a great challenge and lots of fun. I used it as preparation for the XTERRA Tahoe City race, since the bike course uses some of the same trails.
Last year, after California’s endless winter, two miles of the course had to be cut out due to snow. Even with the shortened course, race crew had to shovel for days to clear enough trail to be usable. Despite their heroic efforts, there were several big patches that had to be negotiated either on foot or as a slippery ride.
There were none of those problems this year. This year conditions were much more typically summertime Tahoe: warm, dry, and dusty. No snow or even mud to contend with. Just lap after lap of rocks, singletrack, and forested meadow. Last year I gassed myself by doubling up the racing by following the mountain bike race with a 10K trail run the next day. I did not repeat that mistake again. Instead, I doubled up on the bike and entered the 8 hour Solo category. I wanted the maximum aerobic workout I could get for the day, and boy howdy, did I get it!
I was a little disappointed with my performance at the Hammerstein last weekend, but I figured that in large part that related to the normal fatigue at the end of the school year coupled with pacing and fueling. That seems to be true. I only lasted 5 1/2 hours there, but here in Tahoe, at 6,000+ ft elevation, I lasted almost the full eight hours. I did not make that improvement based on fitness gains. It shows clearly that training and racing are truly dependent on other life stress. A week to recover from school, the race, and consolidate that fitness, led to a much better showing this weekend. A fellow racer remarked on my Hammerstein t-shirt, calling me a glutton. Yes, but I want these huge days to bolster my fitness for my “A” race, the Lake Tahoe Trail 100 (Leadville Qualifier) at Northstar in July. It appears that I have made some progress, but not enough to meet my time goal for Northstar. While I think the Northstar course is a little faster, with more road miles, I clearly have some work to do on my fitness.
Breakin’ it Down:
Dusty singletrack and doubletrack. A rocky, tight, twisty singletrack climb, and a steep, loose, rocky jeep road climb that hurt. Some fast scary descending. Lots of forested singletrack, and a lot of leg sapping false flats that felt harder than they looked.
I stayed upright (mostly), pedaled (mostly) and survived for nearly eight hours. I completed five 12 mile laps for a total of 60 miles, similar to Northstar. My performance was similar to last year’s Northstar, and I still have a month to prepare. My nutrition worked well. I used Hammer Sustained Energy on the bike, and steamed purple potatoes when I would pit. I took one caffeinated Hammer gel late in the race to power through. I drank plain water from my Camelbak. And I finished feeling much better than I did last weekend, or on the shorter version of this race last year. I even felt better than after Northstar. I’m recovering faster.
I crashed. While climbing at a snail’s pace. Embarrassing, but I couldn’t unclip fast enough. Gotta get those shoes and cleats fixed. I had a few minutes of tummy troubles due to mixing my energy drink stronger than usual and gulping a little too fast. I spent more time in my pit than I wanted to. It helped keep me going, but contributed to my biggest problem: I. Am. Really. Slow. My average speed is nowhere near what I need to meet my goal at Northstar. I wasn’t DFL, but pretty darn close.
That loose, rocky jeep road climb. I hate it. I have ridden it many times in races, but it’s hard. This time I had to walk sections several times. On my last lap I walked the whole thing. I blamed my shoes, but I don’t think I had it in me anyway. Steep jeep road, I abhor thee! And, yay, next week I get to climb it two more times in the XTERRA. Lucky me.
My average heart rate was 151 bpm, last year’s four hour events yielded a 161 bpm average. According to some coaches, the Maximum Average Function heart rate zone should be 20-30 beats lower than lactate threshold. Estimating my LT at 175 from other races, my training range to maximize aerobic development should be 145-155 bpm. This coincides nicely with recent marathon mtb racing, but puts me a full 10 bpm above the range prescribed by Maffetone and Mark Allen using the 180 formula. What do I do? Stick with the 180 formula, or go with the LT formula?
I think my plan going forward will be to intersperse some workouts using the higher heart rate range. I have toyed with the idea previously of adding in anaerobic work now that I have built a base. But since racing at this distance stays primarily aerobic, I see no need for LT intervals. Instead, I will mimic race conditions by upping intensity a bit. I also need more volume, in the form of longer rides. I just need more adaptation to sitting in the saddle for so long. I will continue to use HRV and MAF tests to ensure that I am progressing and not overtraining. If I start to regress, I’ll slow down.