Questions re RealBike Insurance MTB Cruise

http://www.mtb-marathon.co.uk/training/training.php

Might be a bit of overkill but I'm using to train for Dirtworks and then a 10 hour enduro this year. You might not need to do the advanced stage training but it gives you an idea how to build fitness, rest, eat right etc. There are others out there to if you search but this is as good as any I've seen.

Put it your calendar, or buy a training calendar especially. Writing it down makes it more of a goal than coming back to the site every day.

The week prior to the event should be your taper - last hard training ride on the Monday or Tuesday, and easing off the volume and intensity to recovery pace as you head towards Friday.

It is the third- and second- last weeks prior to the event that you should be pushing training hard if your time is limited.

Spares: I'd pack an extra derailleur hanger, a SRAM quick link or two of the right width for your chain (8spd / 9spd), and some energy food for the 30 or 50 as you'll be out longer than an hour.

Bonking is not a nice space to be in but eating right with gels, hydration drink, real food makes a real difference for these longer events and you'd be surprised how well you can cope with them with a bit of attention to detail in the eating area. Plan on a hi-carb snack every 30 minutes to 45 minutes starting at the end of the first 45.

Rear derailleur hanger and links a great idea, thanks.

Um, bonking? Previously, bonking has been a great past time I have, and continue to, enjoy immensely, unless of course you're talking about something else?

Yeah, it's the riding fitness I won't be able to get in prior which is why I'm thinking the 10km, whatever, I will be out there to have some fun and see some new country side, hopefully not closely.

Just raised the body armour thing incase it was all rock or something. Don't plan on falling off, but then no one does do they. Will be buying a full face helmet though.

My comments were directed at the 30-50km options, if you look at the context.

For the 10km option, sure. Go with the multitool, patch kit, spare tube and pump + bottles if you want to keep it minimalist. Agree - full face is way too hot for XC riding.

Here's the map of the tracks that will be used: http://www.rockytrailentertainment.com/pdf/A20%2...

If you do the 10km option you will be sitting there for the rest of the day wishing you had signed up for a longer ride. Sign up for the 30 as it's on the same track (the green loop). This route is virtually flat but has some fun switchbacks and the odd manmade item for the brave (ramp, seesaw). Assuming they're going clockwise from the start, there is a 8-10 minute gradual, shallow climb up to Homeview Junction from the Parking area but I wouldn't think there's a 10 metre differential between low and high on the rest of the course. If you're a beginner this is a perfect course to move up to a 2 hour or so ride - 15km an hour is an easy average on this stuff. There are no steep hills and the most technical thing on this section of track is probably the jump that you can avoid via the B-line on the section running alongside the 4X track when you come back down from Homeview Junction.

Don't bother with tons of spares. The only thing that's possibly going to happen to you barring a stack if you're not concentrating is a pinch flat, so take a couple of tubes, pump and tyre levers. I'd also take a chainbreaker if you know how to use it - it's amazing where your chain can snap. If the worst comes to the worst you'll be 15 minutes tops from your car. Take 2-3 litres of water depending on how hot it is (basically a litre per hour) and you'll need something to keep your energy up. I use a couple of slices of fruit cake, but snakes, a honey sanger or a mars bar will do if you eat something decent an hour two before you start, or if you want to look like an athlete and get into a lot of techno nutrition babble that isn't necessary for a 30km flat ride, ask on here or elsewhere about energy bars etc. (I have to say though I do like to take a spare GU out in case I'm absolutely buggered towards the end of a ride). I'd recommend body armour if you like to stand out in a crowd of t-shirts and lycra and you'd normally wear it to get your newspaper on a Sunday morning, otherwise leave it at home.

I have to tell you that you'll be missing out on the best bits of Stromlo by only doing the 30k ride, but you're also avoiding a monster climb (you'll see when you get there - you basically need to get to the Observatory from where you start). Nothing on the main XC trails at Stromlo is worse than the Dam. In fact everything I've been on is rideable (OK, via the occasional B line if I'm feeling off my game). However 50km is a big step up from 1 lap of the Dam so you'll feel good after completing the 30.

Stromlo is an MTB Park (and shared roadie, equestrian & walking area) so there is water, bogs and even (cold) showers there. It's also only 20 minutes from the centre of Canberra & closer to shops. Enjoy it while you're down there and when you're ready to come down again to look at Stromlo, Sparrow Hill and Majura, the other ace trails here, get onto www.theberm.com.au and find a ride. After your day doing this you'll want to move here and take up MTB full time.

Oh, one thing to mention is that the geography of the place lends itself to getting bloody hot down around the start area if the sun's out, so make sure if it is that you lather up with the sunscreen and drink loads before & during the ride.

Have fun. Cheers!

It sounds like you already have all the gear you need in your Camelbak. In all honesty, with the odd muesli bar and a Gu or two, a bottle of Gatorade and the water in your Camelbak you would not need anything else, whether you are doing 10km or 30km. And you don't need to worry about carrying any other equipment with you, what you have mentioned in your original post is all you need. As others have said, a spare derailleur hanger and a Powelink wouldn't go astray too, but those things are always useful to have in your pack, no matter where you are currently riding. Also, there is no need for protective equipment at Stromlo, since the trail surface is relatively flat and tacky. Mainly uphill for the first half of the lap, and mainly downhill for the remainder. Although, the trail can get a bit dusty and loose, so my recommendation would be a medium grip tyre on the front and a good rolling tyre on the back.

to blab on and get a plug in Wayno my boy!

PS - I haven't ever spent as much time as you in public showers mate, not since that time I bumped into George Michael..Don't drop the soap.....

Can't wait to get there guys, getting itchy feet already see you there on Saturday morning early

there's plenty of rocks......

But seriously, have a look at the rider briefing at
http://www.rockytrailentertainment.com/pdf/A20%2...

The 50km is 3 laps of the purple course, so you are back near your car / loved ones / support crew twice during the race. Plus you can stop anywhere and admire the view and suck in some oxygen, as long as you get off the side of the track.