HOW KP PREPARES FOR A 24 HR SOLO:

I have completed 5 solo 24 hr rides over the last few years and they were all completely different experiences. I don't think it's possible to be 100% prepared for your first 24 hr experience, or your second one for that matter. In fact even during my last one when you think I would know exactly what I'm doing, it didn't go according to plan. What I thought worked well for me at one event didn't necessarily work for me at the next one. The best advice I can give somebody attempting their first 24 hr solo ride is to expect the unexpected. Don't start your 24 hr solo journey with a precise race plan, listen to your body and be flexible. Speak to different people who have completed a 24 hr race, for their thoughts on preparing for Mountain Mayhem. By gaining a small insight into the physical, mental, and emotional turmoil they may have experienced, it might just make it easier for you to cope with, as it may not be such a shock when your time comes to ride around the clock. 

MOTIVATION:

A large part of my preparation is making sure I'm motivated to go out there and finish what I start. The mental side of the race is just as important as the physical side. If any doubts about finishing a 24 hr solo race creep into my mind then I know I have to shake them off otherwise I'm truly going to suffer. I don't look at a 24 hr solo event as a race against other competitors. I am racing myself only. You will feel very different 12 hours into the race and you are only half way there. I am a perfectionist and put a lot of pressure on myself to do the best I can at everything I start. There was only one 24 hr race where an annoying little thought crossed my mind. I doubted whether I could finish. Out of all 5 experiences it was the worst because I had loads of support from my friends, family and an amazing crew of sponsors who were all behind me 100%. But my mind was playing tricks on me and I was scared about letting people down. You have to want to do it for yourself and be hungry to do it. Any negative thoughts will make the experience harder than it already is, so believe you can do it.     

GOAL SETTING:

Once I have checked the course out on the Friday before the event, I set a realistic goal of how many laps I want to try and complete in 24 hrs. I need a number in my mind to strive for, to keep my mind off the monotony of riding around in circles for 24 hrs. That way every time I complete a lap I know I'm riding closer to my goal. Sometimes I focus on seeing how long it will take me to complete 5 laps, and then I will try and beat that time the next 5 laps round and so forth. For 24 hrs in the saddle I'm always challenging myself to keep my mind off any negative thoughts or pain. For example I try not to walk up any of the climbs at any point of the race or if I see riders in front and I try to keep up with them. After 23 hrs this isn't always possible, but it helps me to stay focused on a goal.

TRAINING:

I used to ride my bike for hours on end, at every opportunity I had. Now I have a structured program that my coach Matt from TORQ Ltd designs for me. I usually spend winter riding on road and off road for about 20-30 hours a week. At the same time I'm working for AQR or teaching, so there are training sessions when I will be on the rollers from as early 2 am, before work. I will be tired, but trying to stay awake whilst attempting daily commitments is another part of my mental training. I have found that training sessions that start before the sun wakes up are a great way to mentally train yourself for 24 hrs in the saddle. Also long sessions are very important, not just for improved stamina, but to prepare your bottom and joints for 24 hrs in the saddle. I used to enter the Enduro Plus event and race the XC, time trial and 6 hr solo race over the weekend. Racing the 6 hr solo on tired legs gives you some idea of what is to come. I also go out night riding with a group of friends when I can. If you are not used to night riding then I recommend going out at least once a week until it becomes second nature. 

CARBS!!!!

Don't leave home without them. I cannot stress the importance of eating and drinking the right amount of carbs per hour for the full 24 hrs. Everybody is different and it's crucial that you work out what is best for you. Before my first 24 hr solo I experimented with different foods and drink during training and racing. It's important to eat, but this doesn't mean overeating or consuming too much fat, protein or fibre. Your body needs carbohydrate, but your body can only absorb a certain amount at a time. One thing I learnt from my coach Matt is to drink plain water if I start to cramp up, as it can mean your have consumed too many carbs. I don't eat a lot of solids during a 24 hr race and rely on TORQ energy drink (natural and lemon/lime flavour), gels and energy bar in different combinations. I try to consume 60g of carbohydrate per hour, which is what is best for me. I absolutely adore TORQ bars. I usually wait until after the 6 hr mark before I eat a few mouthfuls of bar as a treat, usually the pineapple and ginger flavour as the ginger helps settle my stomach if I start to feel nauseous. I also have ribose added to my drinks throughout the 24 hrs. Ribose is a natural sugar that helps enhance recovery. I swear by it! One thing that really doesn't work for me is eating a lot of solid food and then riding straight afterwards. Where as some people need to stop and eat a meal at some point before they go on. You need to do what is best for you. I would recommend bringing different types of food to the event in case you experience strange cravings.   

BIKE:

Ensure your bike is ready to roll. My mechanic (and hubby) Ian doesn't let me touch my bike until we arrive at the event...I think he's scared I may break it. He ensures it has been cleaned, serviced and checked over thoroughly. Worn cables and brake pads are replaced. I love my Cotic Soda which is a titanium frame which gives me a smooth ride. I don't think I could ride an aluminium hard tail for more than 2 hrs. The second half of a 24 hr race I normally change over to a full suspension bike as my body starts to feel every bump. I always have a spare bike incase there are any mechanicals. If it rains I expect glorious mud! I always pack some mud tyres and bring what spares I can, such as extra tyres or spare brake pads just in case. A bucket and cleaning products are always on hand, and lube for the chain. If something doesn't feel quite right when I'm on course, then I stop so that Ian can check it over at the next pit stop. You can't make it to the end without your bike, so I always treat it with the respect it deserves. I avoid pushing big gears and take care of my line choice to avoid any bent hangers or broken derailleurs. 

LIGHTS:

Make sure you have a good set of lights that will last the distance. It can be worth your while paying a little extra for lights that will make it through until the morning light. I use Lumicycle lights as they last the distance and are really easy to use. 

TEAM WORK:

I'm afraid I have never ridden as a true soloist. I have always had my number one team mate, Ian Potter, who works above and beyond his duty as husband to ensure I stay on my bike for 24 hrs. I have also had the AQR crew come along and help us both out. I will never forget one race when Ian was very sick and Paul Dexter came to the rescue. Working in the pit for a solo rider is hard work. If you have a few people helping you it will mean that each person may have time to rest at different points during the night. I buy treats for Ian and our friends to thank them for their hard work. I usually become a bit of a zombie after 12 hrs on the bike, so Ian actually thinks for me. He knows exactly what I need each lap and ensures the bike is working in tip top condition. I remember one race at about 3 am when Ian suddenly told me to change bikes, as I had buckled my rear wheel so badly that all the tension had been taken out of it. I had no idea because I was in my little 24 hr soloist world. I would have just kept on riding by if he hadn't stopped me. I can't stress the importance of a supportive pit crew to help you make it to the finish line....just make sure they don't ask you difficult math questions after 15 hrs in the saddle to see if you could make it as a marine!