Aaaaand it begins… the cave season ☠️

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90min @ 310w raw (400g/carbs)

What does it take to go sub 10hrs for 204mi? A constant stream of a shit ton of carbs. I’m gonna breakdown the fueling and recap what might have been one of my best rides ever. Today was awesome, let me tell you about it. 

PROLOGUE: I haven’t posted any videos this year, but I have kept up on everything bikes with in-depth write ups covering me completely overhauling my entire program. I’ve experimented with so many different training, fueling, recovery, and strength protocols. I’ve changed everything, my fitness and experience with the bike couldn’t be any further from the last 12 years. My program had me going into this with crazy confidence as my legs are so predictable now, vs hoping for a good performance and it just being random if I would show up or not. That’s hella cool. 

TRAINING: M-F are short 60-120min rides, heavy focus on high carb fueling, constant pressure on the pedals, and working on building a crazy strong Z2-Z3. Saturdays have been 4-8hr rides with experimenting with massive carb intake and what/how/when to eat to perform the best. 

PRE-RIDE: I’m in a 100-800cal deficit pretty much everyday, but the week leading into this was different. M-W I was low carb to prime the body to take in a ton of Carbs efficiently. Thur I was at maintenance for cal and ate 500g of carbs, then Fri I was around 800g of carbs and a 1,000cal surplus to ensure my muscles were full. 

BREAKFAST: 2 hours before the start, I took in 450g of carbs / 2,200 cal. 
4 cups of white rice, maple syrup, blueberries, a banana, coconut sugar, cinnamon, recovery powder, ripple milk, and some granola.

RIDE FUEL: 
20 scoops of hydration in 8 bottles. (500g/crbs) 
+ 10 electrolyte tabs + 500mg of caffeine total
15 Maple Syrup gels (340g/Carbs)
8 Nature Bakery Oat bars (220g/crbs)
3 homemade protein muffins (100g/crbs)
8 Peanut Butter Oreos (56g/carbs)
2 Small peaches (15g/carbs)

TOTAL: 1,700g/carb | 8,000cal 🥵🥵🥵

FUEL FREQUENCY: 
A maple syrup gel every 20min
1 bottle every 90min-ish
2 Oat bars every hour for hour 3-6
2 Protien muffins at mi 50
4 Oreos at mile 100 & 150
Peaches at Mile 140

RIDE/RACE: Mark Tucker | The Meteor powered by Shott Performance Coaching and I planned to work together the whole time. 45 riders started at 4:30am, 10 started at 6am, but we started at 6:30 since we knew we would be under 12 hours for sure. We were joined by 3 other strong riders making a group of 5 starting 30min behind the mass start and 2 hours behind the main group. 

Mark and I traded pulls the whole time, This guy Caleb was crazy strong on the climbs and broke away solo early, Alex and Kenny stayed with Mark and I but didn’t have much to offer in pulls. 

I planned to stick to my high Z2, low Z3 the whole time. I wanted to have plenty of gas in the tank for the last 50mi. Caleb went solo for the first 3 hours, we caught him around mile 50, then I think he pulled out at mile 70mi, he was there then he wasn’t an I never saw him again. Kenny dropped around mile 120, and Alex seemed to get stronger every hour and finished with mark and in our draft. He was a cool dude, he dug crazy deep. 

Mark pushed so hard on the descents and flats, he was much stronger in the first 100 then the second half. I seemed to be the opposite, I kept it steady in the first half but then was able to push 300-340w on climbs on the second 100mi. I was so proud of this pacing, I never faded, I only got stronger ending fresh and strong. 

The course was front loaded with climbing. We avged 19.8 for the first half, then 21-22mph for the second half. Pushing 300w at 25-28mph on the tail wind sections. The TT bars were absolutely the move and I stayed in them almost the whole time unless we were climbing. Mark EMPTIED his tank in the last 3 miles and it was everything I had to stay on his wheel. 

We kinda threw a few efforts at each other in a friendly way but ultimately kept it together till the line. I jumped to sprint to the line… they moved the finish… so I went right to the line but it wasn’t there 😂😂😂 So even though Mark sat up and didn’t fight after his crazy leadout, he technically won because he saw they moved the line ☠️ 

MACROS/CALORIES: 2 screenshots, 1 was after the ride, 1 after dinner and my night walk. 

BEFORE DINNER: 
🔥11,400cal burned
🌭8,000cal consumed 
☠️-3,800cal deficit 

AFTER DINNER: 
x2 DOUBLE vegan smash cheese burgers w/a homage avocado pesto sauce, grilled onions, and toasted potato buns. 
Sweet potato & Rosemary fires
An entire baked cauliflower with nutritional yeast & pesto seasoning. 
Oat milk strawberry milk shake w/ coconut whipped cream and strawberries. 

🔥 12,400cal
🍔11,330cal
☠️-1,100cal deficit

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Aaaaand it begins… the cave season ☠️

Surprise Surprise… I rant about food 🤓

New Computer Feature 🔓UNLOCKED🔓

Intervals & Volume Eating hacks

90min @ 310w raw (400g/carbs)

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