Ultra Rider: In Search of the Ultimate Long Ride RSS

Biking is one thing. Bicycling 100 miles is entirely another. But what about the bicycle ride that last all day and all night? At some point, you cross a line and at that point, cycling, becomes ultracycling.

This blog chronicles the story of a guy, his bike and a strange obsession with finding the outside edge of his personal limits.

In this chapter, having broken the UMCA record, recovered from a bone-crushing crash and achieving a top 15 finish at the inimitable Furnace Creek 508 we find our hero grappling with the realities of completing a 100km foot race.

For the complete story, follow this link, and read from the back to the front. The story won't make anymore sense when you've finished, but at least you'll know as much as the rest of us.

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Archive

Mar
11th
Fri
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Making a difference

Its said that athletes like to “suffer”. That victory isn’t attainable without pain.

Its a choice we make to achieve what we want. But what about those of us that suffer without getting that choice? What about those of us that have heard the words “You have cancer”, or worse “Your child has cancer”. 

Every year, thousands of Canadian families hear those words, and none of them have a choice to endure what comes next. Hospital visits, sickness, chemical therapy and sometimes worse.

No child, no family should have to go through that.

I’m a long time supporter of the fight against childhood cancer, and once again I’ve decided to contribute myself to the cause and try to help. I’ve decided to make the trip from Brampton, Ontario to Collingwood, Ontario to raise donations for a childhood cancer charity. 

But this time there’s a twist.

I’ll be doing it without my bike. It’ll just be me and my running shoes and 100 kilometres of soul-crushingly hilly roads.

I’ve signed up for “The Great Canadian Run to End Kids Cancer” and I need your help.

My goal is to raise $25,000 for this great cause. Would you consider making a small donation to my fundraising? Every dollar helps, $5, $20, $50, $100 - more? Whatever you can afford is extremely appreciated. In the past five years, I’ve helped raise more than $50,000 for the fight against childhood cancer and I want this year to be the biggest. If you can help, please follow this link to make a donation.

I’ll be posting more about the run and my training as I progress, and until then, thanks so much for your assistance, support and donations.

Posted at 13:15 - Comments (View)

Feb
1st
Tue
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Thanks Sugoi!

It was awesome to hear from Sugoi this morning that they’ve re-accepted me for their brand ambassador program. Their support really makes it a lot easier to do a lot of the crazy things I do and I really appreciate their help, support and amazing gear these past few years.

For example, look back a couple of posts and check out that sweet jacket I’m wearing on my -20c run a couple of weeks back - a Sugoi RS weatherized sports jacket, one of the sweetest running and cycling jackets you can get your hands on. I would have frozen without Sugoi! :)

Posted at 13:14 - Comments (View)

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Congratulations! Your SUGOI Brand Champions membership renewal has been accepted.

Posted at 13:12 - Comments (View)

Jan
24th
Mon
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10k down 10k to go. The wind was coming from the north, so only the right side of my body frosted up. 20k in -20c. brrr.

10k down 10k to go. The wind was coming from the north, so only the right side of my body frosted up. 20k in -20c. brrr.

Posted at 10:33 - Comments (View)

Jan
20th
Thu
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Long time no post!

Hello again internets!

Its been a while since I’ve posted. Plans are still coming together for 2012. In the meantime, I’ve started making my physical preparations. Getting used to the drills on the trainer, but still mainly laying down base with some pretty solid running. Up to 40+km/ week and my pace and fitness is improving by leaps and bounds. Also doing a lot of strength training in our new gym. Going upstairs to workout on the roof certainly beats hauling myself down to a fitness club just to lift weights, etc. - I’m really glad we invested in the equipment. I’ll be posting more often now that I’m getting back into the swing of things. Hopefully it stays interesting for you!

Posted at 22:35 - Comments (View)

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Every man without passions has within him no principle of action, nor motive to act.
— Claude A. Helvetius

Posted at 22:32 - Comments (View)

Oct
5th
Tue
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…and so the next chapter begins.

…and so the next chapter begins.

Posted at 18:43 - Comments (View)

Dec
14th
Mon
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It is our birthright to go from success to success, from glory to glory. We all have one more to give.
— Jimmy Cliff

Posted at 21:43 - Comments (View)

Dec
10th
Thu
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It only takes about 12 weeks or so to fully build anaerobic fitness. This is the kind of fitness that makes the breaks, gets you over the lung-burning hills, and makes all the suffering bearable.
— Joe Friel

Posted at 13:00 - Comments (View)

Dec
3rd
Thu
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Sweat Rate Test Protocol

If you don’t stay properly hydrated on a long ride, then you won’t likely get to finish the ride. Even if you do finish, you will feel terrible and won’t perform to your maximum potential.

Proper hydration is simple - just take in enough liquid nutrition to replace the water and minerals that you lose through your sweat. There are two keys to meeting this goal.

First, you need to find a good sports drink that carries a strong metabolic payload. Most of of the sports drinks that you find are absolute junk. A mix of food-dye and sugar and fancy marketing intended to convince you that it will make you faster, stronger and more competitive. They do no such thing. Don’t expect to get good performance from any sports drink that costs you $6 a cannister in powdered form. Look for a reliable brand with a good balance of minerals and electrolytes along with a good sustainable form of energy. Hammer Nutrition makes some good products and I rely on Endurance made by Amino Vital.

Second, you need to know how much to drink. You can’t know how much fluid to replace if you don’t know how much you are losing.

To understand your sweat rate, you will need to do a sweat rate test. It isn’t highly scientific, but it will get you in the right ball park and get you started on the road to better understanding your fluid requirements. Since I started regularly testing my sweat rate, I’ve been riding stronger and more evenly because I’m no longer letting my body hit fluid depletion on these long rides.

The most notable sign that I’m on to something with these tests is that I no longer come home with a huge headache after spending the day in the sun. I used to think my helmet was too tight or poorly adjusted. When I started hydrating properly, the headaches instantly went away.

The sweat rate test protocol is pretty simple. I’m presuming that you will do this test on a stationary bike of some sort. First, weigh yourself without any clothes on. Get dressed and record this number as your starting weight.

Then, ride your bike for at least 45 minutes in a high aerobic zone. I usually shoot for 70%-75% of my maximum heart rate. Throughout the test, keep track of how much fluid you are drinking. I try to drink complete bottles to keep the math easier.

When you are done, remove your cycling gear, towel yourself off as completely as you can and then weigh yourself. Put on a robe and record this number as your end weight.

Now we’ve got all of our data:
Starting Weight = SW
End Weight = EW
Fluid Consumed = FC
Duration of Test = D

We will probably need to do some conversions before we can do the math. You need to convert your fluid consumption into liters. There are .7 liters in a regular 24 ounce bottle. If you drank a different amount of fluid, just go to Google and type the following into their search tool “X ounces in liters” where “X” equals the size of your bottle.

Also, if you weighed yourself in pounds, you will need to convert this to kilograms as well. Just go to Google again and type in “X pounds in kilograms” where X equals your weight. Do this once each for your starting weight and your finishing weight.

Now that you have the amount of fluid you consumed in liters, convert that number to kilograms. 1 liter of fluid equals 1 kilogram of mass. So, a 24 ounce bottle, will weigh approximately .7 kilograms.

Now from here, the math is simple, just plug your variables into the following equations:

(SW-EW-FC) /D=SRM

i.e. Joe had a starting weight of 78.92kg, and end weight of 78.45kg and drank .7 liters over a 45 minute test. His math would look like this:

(78.92-77.45-.7)/45= .017 liters per minute

To make this number more relevant, just multiply it by 60 to get your sweat rate per hour. In Joe’s case, this would be 1.02 liters per hour. That works out to 34 ounces per hour, or 1.5 bottles.

So for Joe to stay properly hydrated, he knows he has to drink approximately 1.5 bottles per hour when he is out on the course. Of course, on a hot day, this will be slightly more, and on a cooler day, slightly less. If you are training for a specific event where you know what the approximate temperatures are, it makes sense for you to do the test under conditions similar to the race so you have more precise information to make decisions with.

I hope this information is helpful for you. I’m not the originator of this test, but it has served me well over the years. If you have questions, feel free to drop me a note at ross@ultrarider.ca

Posted at 17:47 - Comments (View)

Oct
10th
Sat
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Posted at 14:02 - Comments (View)

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The Official 2009 Furnace Creek 508 Recap

(excerpted from the AdventureCorps email newsletter. You can subscribe to the newsletter here.)

The race began with the traditional CHP escort followed by excellent tailwinds as the racers sped north through the Mojave Desert. A full moon would rise that evening. On Saturday, the high was 82 degrees, but that would rise to 90 degrees at night in Death Valley.

Turning east onto Towne Pass, the 10-mile, 5000 foot ascent which is the entryway to Death Valley, the began to blow in a less favorable direction. By the time the racers started to traverse Death Valley proper, near the giant sand dunes at Stove Pipe Wells, the wind was blowing a steady 30mph from the south, with sand blowing across the road like a river.

As the race route turned due south on the way to Furnace Creek (the halfway mark) and beyond to Badwater, the wind was blowing straight in the racers’ faces at 30mph or faster, with gusts up to 50 to 60mph. Some racers walked their bikes into the wind. Many averaged no more than about 5mph through the night. Race leaders required over six hours to cover the 73 miles from Furnace Creek to Shoshone. The wind truly terrorized the competitors in this year’s race, easily outblowing the “thermonuclear headwinds” of the 2004 race.

Chris Ram Ragsdale, 32, of Seattle, WA led the race to Furnace Creek, just barely, then fell to second during the worst of the wind conditions, with three-time champion Michael Alpine Ibex Emde, 39, of Spokane, WA taking the lead. At Baker, mile 383, Ragsdale decided he would catch Emde by the top of the twenty-mile climb into the Mojave National Preserve. Ragsdale passed through the Kelso time station a mere one minute behind Emde, then was just 15 seconds back at the final time station at Amboy. Shortly thereafter, he made his move and took the lead, putting 15 minutes on Emde on the final climb up Sheephole Summit.

Ragsdale’s victory, with a time of 29:10:31, represents a five year effort: 9th in 2005, DNF in 2006, 2nd last year, then the victory in 2009!

Michael Alpine Ibex Emde took 2nd in 29:47:34 and has the strongest 508 career record yet: 3rd in 2005, 1st in 2006 06, 2007, and 2008, and then 2nd in 2009. He earned his Furnace Creek 508 Hall of Fame entry, too, with his 5th finish in 2009.

Rookie of the Year honors went to third-place finisher Brian American Kestrel Ecker, 37, of Bellingham, WA with a time of 33:14:06. Ecker left 100% of himself out on the race course; at the finish line he required over 90 minutes to ready himself to receive his finisher’s medal and jersey.

Note that the top three male solo finishers are from Washington State. What’s up with that, California???

Charlie Water Dragon Engle, 47, of Greensboro, NC took 4th solo in 33:19:25 and broke the ten year old Death Valley Cup record set in 2000 by Kaname Sakurai by one hour, 20 minutes. Engle was 1 hour, 12 minutes faster at the 2009 508 than his first effort in 2007. He was also 1 hour, 58 minutes faster at the 2009 Badwater Ultramarathon than in 2007.

Women’s winner Leah Mighty Mouse Goldstein, 40, a dual citizen of Canada and Israel, is a professional cyclist, racing for Team ValueAct. She is the current Israeli national champion in the road race and time trial. At the finish line she stated “I’ve competed in the Tour de France, the World Championship, National Championship, and many other races and can honestly say that the Furnace Creek 508 is the toughest, hardest race I’ve ever done.” Her time was 35:01:50, also placing her 6th overall among all the solos.

19-year-old Nick Hollon of San Diego, CA, who also completed the Badwater Ultramarathon this year, crossed the line in 44:06:44, the youngest ever Death Valley Cup finisher and in his first bicycle race!

US Navy SEAL and two-time Badwater Ultramarathon finisher David Goggins, 34, of San Diego, CA, had heart surgery in May. He finished the 508 in 41:45:58, in 17th place, in his first 508 appearance.

The 2x teams were led by 50+ Team Ratel, comprised of four-time finisher Doug Patterson, 49, of Orange, CA along with his rookie teammate David Elsberry, 58, of Laguna Niguel, CA, with a time of 33:06:50. Not only did they win the 2x division, but Patterson (AKA Polar Bear) notched his fifth finish and thus his Hall of Fame membership. Close on their heels in 33:13:53 was the first place 2x mixed team, Team Godwit, Cara Gillis and Jeff Lawler.

4x men’s team Bloodhound, with three veterans on board, placed first among the 4-rider team with a time of 28:59:29.

4x female team Hammer Frogs, fueled with Hammer Nutrition, finish in 32:39:33! Lee “Maggot” Mitchell was their lucky, hard-working crewchief.

For those with the courage and commitment to rise to the challenge, Furnace Creek 508 has a category for everyone. This year’s race included 2x and 4x tandem teams, 2x classic bike teams, 2x fixed gear teams, 2x recumbent teams, and more. More details to follow in the full, official Race Report! Meanwhile, here are some stats:

179 racers began the race.

There were 59 solo, 52 on 2x teams, 68 on 4x teams.

15 US states and 4 Canadian provinces were represented, along with seven countries or nationalities.

There were 148 males and 31 females.

There were 92 rookies and 87 veterans.

98 of 120 team racers finished = 81.67%.

29 of 59 solos finished = 49.1%. Although that is low by recent years’ standard (finishing averages went up when the race organizers implemented a selection process, rather than first come, first serve, to determine the race field), it is line with the historical solo finishing average of 49.35%.

Posted at 13:51 - Comments (View)

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It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at the best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat.
— Teddy Roosevelt

Posted at 13:47 - Comments (View)

Oct
5th
Mon
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The Toughest 48 Hours In Sport

39 hours and 41 minutes after leaving Santa Clarita, I arrived in Twentynine Palms.

There’s only one word that can adequately, and without hyperbole, describe this race.

Epic.

I will post a more thoughtful summary after I’ve had a chance to collect my thoughts, but here are some glimpses into what makes this race great.

- Death Valley is hot. Mojave is hot. And I mean hot. Really hot. This year, the temperatures were incredibly cool. I can’t imagine doing this race in the blistering heat that they’ve had in prior years.

- Death Valley is windy. I rode into a straight headwind of 40 miles per hour for almost 9 hours. At one point a strong gust literally stopped my bike as I descended a small rise in the road. I weigh almost 200 pounds, it takes a lot of wind to stop me.

- Most of the roads are awesome. The roads in the last 100 miles are not. My hands are a numb, blistered mess. I can barely move my fingers. Potholes, chiptop, you name it. We rode on some of the worst pavement I’ve seen in a bike race. There’s something disconcerting about descending 10 miles on pavement that hasn’t been tended to.

- The people are awesome. All the racers, crew, event staff. Everyone was friendly, helpful and fun to be with.

We’re packing up the van now for our trip back to L.A. Tonight we’ll probably go to Alejo’s and tomorrow might just be spent in the hot tub, with a red-eye back to Toronto tomorrow evening. I’ll gather up the pictures, video and story and post something coherent here.

As much fun as I had, I’m glad its over. :-)

Posted at 13:57 - Comments (View)

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Absolutely brutal head winds, the fiercest in the history of the event, are terrorizing the racers tonight. It’s going to be a long night and a very long slog to 29 Palms at The Toughest 48 Hours in Sport.
— AdventureCorps realtime race report from the Furnace Creek 508, October 3, 2009

Posted at 13:46 - Comments (View)