How To Race Multiday Events | GMBN’s Tips For Racing
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How To Race Multiday Events | GMBN’s Tips For Racing

October 30, 2019


– This video is how to
race multi-day stage races. I’ve done a few in my
time, endurance stage races like the Andes Pacifico
and the Trans Savoie. Hopefully some of these
tips will help you out with some cross-country
stage races as well. Or even just some big, multi-day rides. (crunching gravel) (upbeat music) A big one of course is
to fuel and hydrate. So you really need to try and plan how much exertion you’re
gonna have that day. Andes Pacifico, that’s
a multi-day enduro-race and it’s super hot so
actually on my enduro-bike I had a water bottle,
so 750ml water bottle with that ride because it was
like 35 degrees some days. Plus also the camelbak
carrying a lot of my kit, also kept the bladder in there, so I tried to keep a liter
and a half of water on me when I start and then
top-up throughout the day. I don’t like to carry much more than that because any more than 2 liters
on your back is pretty heavy. So about a liter and a
half, between the bottle and my camelback and then
just top it up when I can. I wanna talk about fueling,
that’s of course food. So, I always try and make
sure I have a good breakfast in the morning on a big day
out, and then I try and carry as much normal food as possible, so things like cereal
bars, nuts, even sandwiches and I rely on gels, energy
gels, caffeine gels, basically the sort of last resort if I’m feeling really tired,
but the thing is with food you’ve gotta try and keep eating away throughout your day, every
half-an-hour, every hour, have a half a bar or
something, but keep eating before you get hungry, so you want to sit and
get yourself into a hole, it can really make a difference
to your energy levels. So, definitely with food I
try to take a little bit more than I probably need for the day. So just looking at my Garmin
Connect from one of the days, at the Andes Pacifico, it says we were out for
nine-and-a-half hours, I burnt three-and-a-half-thousand
calories, not always the most accurate these things, but it was a big day out. Shows my training effects
anaerobic and aerobic. So big day out, and you’ve
really gotta consume a lot of calories as well, you
don’t wanna be in a deficit. Also, at the end of the day I make sure I took a
recovery drink as well. Just to try and make sure the
next day is gonna be alright. So before any beer, before any wine, make sure you get a
big nice recovery drink after you’ve had a big day out. (upbeat music) Learning how to pace yourself on long multi-day stage
races is super important. Some like the Andes
Pacifico is a really long, really intense race, so it’s
dead easy to get carried away, go too hard, physically
or even just on the bike and crash on day one, skin yourself and then
you’ve got a long six days with a bit of skin missing. I know that one from experience. So, try and pace yourself,
learn the conditions, you know, really feel
how much grip you’ve got, but also you’ve gotta pace
yourself physically as well. Because if you go into a hole on day one, you’re gonna really struggle
for the next two or three days. (upbeat music) Preparation is gonna be really important for multi-day races, so of course try and get as fit as you can
before you get to the race, you’ll often find that your
level is the same day-to-day. So you think, oh I might have a good day, I might have a bad day, but actually you’ll settle
into where you are in the race and however well you’ve prepared, you’ll see it probably everyday. So, try and get as fit as you can and you’ll need to be
for big multi-day races. Also, try and prepare your
bike and the kit you need. So, try and pre-plan
that as much as possible. Especially if we’re going
somewhere fairly remote like the Andes, where
you need to take things like a spare mech hanger, gear cables, things that you know you might need and you might struggle
to get when you’re there. So, be prepared with
tools, but also spares. My final point on preparation
would also be to try and learn as much as you can
about a trail before you go. Especially if you’ve not
done that event or that race, or been to that location before. So, get yourself on YouTube, you’ll probably be able to find some POVs or head-cams of those trails,
look on Strava of course. Look on Komoot, look on Garmin, really try and find out
as much about those trails and how hard the day is gonna be, before you go and just prepare
yourself as much as possible. (upbeat music) Make sure your bike
works as well as possible to make your life easy, to
try to learn about terrain by watching those videos,
therefore you can choose tires, so I actually chose Downhill Casing Tires for the Andes Pacifico, I knew
it was gonna be super rocky, super rough, also try and
do your suspension set-up with all the kit you’ll be wearing. So, a full-face helmet
possibly, your backpack and any extra weight, so make sure your suspension
is set-up for extra weight. Also, try and practice, so
go for a ride with that bike, with all your kit before you get there to make sure it’s comfortable. In my years as a racing professional and the last year of course, I’ve just done some
multi-day stage enduro-races, so that is my background really, but this year it’s looking very likely I’ll be doing the BC Bike Race, which is a multi-day cross-country race. It’s something that’s
completely new to me, so I’ve got to take the time
to set-up my cross-country bike for that and actually
spend a lot of time on it to make sure it’s working nicely and that I’m comfortable,
as much as anything. (upbeat music) I think it’s good to use a
device to track your progress, to something like a bike computer. For enduro-races I use my
Garmin watch, so it’s a Fenix 5. Just because I don’t need
the heads-up display, so this is more about looking
at it throughout the day. So maybe on the transitions,
just to see how far I’ve been and how much I’ve exerted myself and how much further I’ve got to go. Of course, at the end of the day I can download that to my phone and really take a look at the details. Something like a cross-country race where you might want the heads-up display, a bike computer might
be the better option. Again, just for really
helping you pace yourself. See where you are in the day and maybe if you can attack
or anything like that, but it’s definitely nice to have that data to look at, at the end of the day, just to make sure you’re re-fueled and ready to go again for the next day. (upbeat music) My last piece of advice
for a multi-day stage race is to take a friend with you, they can be the best of benches ever and why not take someone
else to enjoy it with you? I did Andes Pacifico a couple of years ago and it was great, I did it by myself. This year I did it with
Blake and it was wicked, such a good time, except for the end. It didn’t quite finish as I’d hoped it to, but this year I’m doing the
BC Bike Race, hopefully. So, if you’ve not done
a multi-day stage race, enduro or cross-country, whatever. Have a look online, they’re the best things
for discovering trails, having big days out on the bike and really doing it with a
lot of cool other people. So, they’re really good fun,
I’d definitely recommend them. If you wanna see the video
from the Andes Pacifico, click over there for that one. Give us a thumbs-up if
you’re doing a multi-day stage race this year and
hit that Subscribe button.

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  1. Important tip, don't eat the communal unpackaged foods at aid stations unless you like getting a stomach bug. Myself and about 50 other riders learned the hard way. Spent all that money and training only to get sick like a dog and only having a tent and an outhouse, 50 meters away, to retreat to. Ended up not finishing the race. Your immune system will be challenged on a hard week of riding.

  2. Thanks for the tips guys! Really helpful… many of us don't know this kinda stuff and we can take and learn bits of it that we can use on our normal rides.

  3. Nice video, as usual. Thanks for lightening my day! Also, how do you thing a Shimano tourney tz would do on an mtb, on the trails, i know it won't be good, but I'd like to know how far you can push your equipment.

    Thanks, and again, nice video!

  4. In your water bottle or pack, do you end up throwing some electrolytes in there? I have realized I lose a lot of salt when in really hot conditions moreso than others

  5. I was super scared for my first stage rage, I had a very conservative approach to it and didnt even got tired, Im repeating it this year but I wont be very conservative now that I know what am I capable of

  6. I've got onto the trans cascadia this year , can't wait !!! good luck neil; for the BCBR best trip ive ever done !!!

  7. Just want to say that your uploads are very fast, as in making new videos every day. I love you guys 👍

  8. Neil….Who are you doing the BC Bike race with? (As per your take-a-friend-with-you advice)….Great vid…Cheers

  9. I need my bike to be more aggressive and more for trail-terrain, any suggestions?
    And my bike is https://www.stadium.fi/urheilu/pyoraily/pyorat/259147101/occano.x60-29.dark-blue-yellow

  10. Did the BC Bike Race in 2017, was absolutely epic youll love it! not quiet sure the 100mm xc is the best way to go though might like a little extra travel

  11. when it comes to food, I have experimented: Method A: eat sugary, caloric, caffeinic things before you feel down or just when you start to feel down.
    Method B: eat a lot the days before, but nothing on race day, this way you will enter kitosis (burning fat instead of sugar) and hence, you might feel down at the beginning of the day (which I dont) but you will feel even more energetic the rest of the day, without worrying on food, only hidration, the body becomes very efficient at burning fat steadily and I love that feeling. You do have to eat after the race, plenty of protein and fat should do it, even sugary things.

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