Cycling

Cycling Mount Teide: An Epic Journey from Sea to Summit

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Tenerife, the largest of the Canary Islands, beckons with its sunny beaches and vibrant culture. But for cyclists seeking a different kind of adventure, the mighty Mount Teide awaits. Mount Teide is Spain’s highest peak, rising to an impressive 3,718 meters above sea level, and the journey to its summit is a thrilling challenge.

Introduction to Mount Teide’s Cycling Challenge

Unlike other famous climbs, such as the Col de L’Iseran in the French Alps, Mount Teide provides a rare opportunity: a continuous ascent from sea level to a staggering 2,100 meters. This feature alone sets it apart in Europe, creating a thrilling and unparalleled cycling experience.

The Starting Point: El Médano

Your journey begins in the picturesque fishing village of El Médano, known for its sunny beaches and vibrant culture. Here, cyclists gear up for the 51-kilometer route to the Teide plateau. Despite its shorter length compared to other climbs, don’t be fooled – the true test lies in the relentless ascent ahead.

As you pedal away from El Médano, the air fills with the scent of eucalyptus. The road ahead gracefully meanders through Granadilla, with a gradient maintaining a manageable 4-6%. This section allows you to savor the breathtaking scenery and prepare for the more challenging stretches ahead.

Vilaflor: A Mid-Ascent Haven

Halfway through your ascent lies Vilaflor, a quaint town perfect for a brief respite. Here, you can catch your breath and refuel before tackling the upcoming 11% gradient. The charm of Vilaflor, with its local cafes and stunning views, provides a welcome break in your epic climb. But don’t rest too long!

Post-Vilaflor, the real challenge begins as the gradient spikes. This section tests your strength and endurance, as you ascend above the clouds and enter the majestic Teide National Park. The park’s sheer scale and beauty, experienced after over 50 kilometers of cycling, are awe-inspiring.

The UNESCO World Heritage Site: Teide National Park

Teide National Park, a UNESCO World Heritage site, offers a unique blend of breathtaking scenery and rare flora. The environmental significance of this area adds an extra layer of wonder to your cycling adventure.

Cycling Mount Teide: A Test of Endurance and Skill

Cycling Mount Teide requires a blend of endurance, skill, and mental fortitude. The continuous climb challenges even the most experienced cyclists, making it a coveted achievement in the cycling community.

Reaching the Volcano’s Base

The road continues to climb to the volcano’s base at 2,325 meters. Here, you have the option to catch a cable car to the summit or simply enjoy the accomplishment of reaching this point. Many cyclists choose to end their journey here, basking in the achievement of conquering Mount Teide.

Guided Tours and Bike Rentals: Tenerife Bike Training

For those looking to enhance their cycling experience, Tenerife Bike Training offers world-class bike rentals and guided tours. Their expertise ensures you make the most of your Mount Teide adventure, whether you’re a novice or an experienced cyclist.

Preparing for the Mount Teide Cycling Challenge in 8 Steps

Preparing for this challenge involves more than just physical training. It’s crucial to have the right gear and to understand the route’s demands. Cyclists should focus on building endurance and familiarizing themselves with climbing techniques.

  1. Endurance Training: Since the climb to Mount Teide’s base is a long and steady ascent, building endurance is crucial. Long-distance cycling at a moderate intensity will help build the stamina needed for such a climb. Include long rides (3-5 hours) in your training plan, gradually increasing the distance over time.
  2. Hill Training: Incorporate hill training into your routine. Find local hills or inclines that mimic the gradient of Mount Teide. Practice climbing these hills repeatedly to build strength and get used to the sustained effort required for climbing.
  3. Interval Training: High-intensity interval training (HIIT) can be beneficial. This involves short bursts of intense effort followed by periods of rest or low-intensity cycling. This type of training helps improve cardiovascular fitness and can increase your power output on the bike.
  4. Altitude Acclimatization: If possible, train at altitude to acclimatize your body to the thinner air you’ll experience at higher elevations. If training at altitude isn’t possible, consider using an altitude mask or training in conditions that challenge your breathing.
  5. Proper Nutrition and Hydration: Focus on a balanced diet rich in carbohydrates, proteins, and fats. During long rides, ensure you’re consuming enough energy through food and drinks. Staying hydrated is equally important, especially in the warmer climate of Tenerife.
  6. Equipment Check: Ensure your bike is in excellent condition. Consider a professional service before the trip. Choose appropriate gear for the climb, including comfortable clothing and suitable tires.
  7. Route Familiarization: Study the route to Mount Teide. Knowing the route’s profile, including where the steepest sections are, will help you manage your effort effectively.
  8. Mental Preparation: Prepare mentally for the challenge. This could include visualization techniques, setting personal goals, and developing strategies to overcome tough sections of the climb.

Safety First: Navigating Mount Teide’s Roads

Safety is paramount on Mount Teide’s roads. Weather conditions can change rapidly, and the winding roads demand careful navigation. Cyclists should be well-prepared with safety gear and have a clear understanding of the route.

Cultural Insights: Experiencing Tenerife’s Vibrant Culture

Beyond the bike path, Tenerife’s vibrant culture awaits. Local cuisine, traditions, and the warm hospitality of the Canary Islanders offer a rich cultural experience. Exploring local villages and engaging with residents adds depth to your cycling journey.

Capturing the Journey: Photography and Memories

Mount Teide’s breathtaking landscapes provide ample opportunities for photography. Capturing these moments not only preserves memories but also inspires others to embark on this journey.

Accommodations and Rest Stops Along the Route

Along the route, various accommodations and rest stops offer comfort and respite. From luxury hotels to quaint inns, there’s a place for every traveler to rest and rejuvenate.

Make it to the Top? Professional Cyclists’ Pit Stop: Parador de las Cañadas

At 2,152 meters, the Parador de las Cañadas hotel serves as a popular recovery spot for many professional cyclists, including the likes of Bradley Wiggins and Team Sky. The hotel offers a chance to soak in the view and reflect on your remarkable ascent.

Mount Teide Cycling: FAQs

What is the best time of year to cycle Mount Teide?
The best time to cycle Mount Teide is typically from April to October. During these months, the weather is more stable, with milder temperatures and less likelihood of extreme conditions. It’s important to note that even in these months, weather can be unpredictable at higher altitudes, so always check the forecast before your ride.

Are there any specific training tips for this climb?
Yes, specific training tips for this climb include:

  • Endurance Training: Long rides at a steady pace to build stamina.
  • Hill Climbs: Regularly train on hills to get accustomed to sustained climbing.
  • Interval Training: Incorporate high-intensity intervals to improve cardiovascular strength.
  • Altitude Preparation: If possible, train at higher altitudes to acclimatize to the thinner air.
  • Strength Training: Focus on core and leg strength, which are crucial for climbing.
  • Flexibility and Balance: Activities like yoga can improve flexibility and balance, aiding in overall cycling performance.

What kind of gear is recommended for the ascent?
Recommended gear for the ascent includes:

  • A Well-Serviced Road Bike: Preferably with gears suited for climbing.
  • Helmet: Always wear a helmet for safety.
  • Cycling Clothing: Breathable and moisture-wicking attire.
  • Layered Clothing: Include layers for changing weather conditions, especially at higher altitudes.
  • Gloves and Sunglasses: For grip and eye protection.
  • Sunscreen: High-altitude sun exposure can be intense.
  • Hydration Pack/Water Bottles: Staying hydrated is crucial.
  • Nutrition: Energy bars/gels for long rides.
  • Basic Repair Kit: Including a spare tube, pump, and multitool.


Can beginners attempt this route?
Excellent question. While the route to Mount Teide is challenging due to its length and elevation gain, beginners with a good level of fitness, determination, and proper preparation can attempt it with support. It’s important to train adequately, acclimatize to the altitude, and possibly consider starting with shorter or less challenging climbs.

Are guided tours available for cycling Mount Teide?
Yes, guided tours are available and are a great option, especially for those unfamiliar with the area or wanting additional support. Companies like Tenerife Bike Training offer guided tours, providing local knowledge, technical support, and often include bike rentals.

How can I ensure my safety while cycling the route?

  • Always wear a helmet and appropriate gear.
  • Carry a mobile phone for emergencies.
  • Inform someone of your route and expected return time.
  • Stay hydrated and nourished.
  • Be aware of weather conditions and prepare accordingly.
  • Understand your limits and don’t push beyond your comfort zone, especially on descents.
  • Carry a basic repair kit and know how to use it.
  • Follow road rules and be mindful of traffic and other cyclists.

Conclusion: Embracing the Mount Teide Cycling Adventure

Cycling Mount Teide is more than just a physical challenge; it’s an adventure that tests your limits and rewards you with unforgettable experiences. Whether you’re seeking a rigorous test of endurance or a scenic ride through one of Spain’s most stunning landscapes, Mount Teide awaits. Ride safe, embrace the adventure, and relish the sense of accomplishment as you conquer this epic journey.

Introducing Our New 2024 Tenerife Cycling Camp

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Discover a new European Fitness Paradise and Experience the Thrill of Both Sides of the Island!

Tenerife, the destination for eary season cyclists, is set to be the backdrop of an exhilarating week of riding and adventure at the all-new 2024 Tenerife Cycling Camp.

From February 17th to the 24th, 2024 riders will converge on this European fitness paradise for an unforgettable experience that promises to take their cycling fitness to new heights.

Rent or bring your own bike – the choice is yours! The Tenerife Cycling Camp offers an upfront rental option, ensuring a seamless and hassle-free experience. With top-of-the-line road bikes, many equipped with electronic shifting, your journey to paradise becomes even smoother.

During this 8-day/7-night/6-ride camp, athletes will immerse themselves in a comprehensive training program designed to elevate their endurance capabilities. The goal is to transform each participant into a better, stronger, and more resilient athlete. With a focus on cycling, swimming, and running, the camp provides a well-rounded fitness experience.

“We believe in the power of the ‘Eat. Sleep. Train. Repeat’ mantra,” says Patrick McCrann, camp organizer and cycling enthusiast. “Our meticulously designed schedule ensures athletes have access to incredible training options while we take care of the logistics, food, and on-the-road support. All you have to do is pedal your way through breathtaking landscapes, conquer challenging ascents, and enjoy the thrilling descents.”

As part of the package, participants will enjoy comfortable accommodations in 4-star hotels, one located in the north and the other in the south of Tenerife. Luggage transfer between hotels, Tenerife airport pick-up and drop-off, and half-board (breakfast and dinner) are all included.

The camp also features six guided rides, expert ride leaders, a SAG van support stocked with hydration and nutrition essentials, as well as briefings, daily maps, and elevation profiles for each stage. The grand finale of the camp will be celebrated with a delicious homemade paella lunch and local beverages.

It’s worth noting that single occupancy is available for an additional $500, catering to participants who prefer their own room or are traveling with a non-participating partner. For those cycling enthusiasts riding alongside their partners, the camp offers a special couples discount, ensuring a memorable experience together.

The Tenerife Cycling Camp caters to athletes of all levels, with daily group options for pacing. Each day’s adventure will last between 5 and 6 hours, including stops, allowing riders to conquer their chosen routes at their own pace. The camp offers a mix of challenging climbs and flatter recovery rides, ensuring a well-rounded training experience tailored to individual fitness, weather conditions, and fatigue levels.

To secure a spot at this highly sought-after camp, a $500 deposit is required. With limited spaces available, early registration is highly recommended.

So, are you ready to embark on an unforgettable journey to unleash your endurance potential? Join us at the 2024 Tenerife Cycling Camp and discover why Tenerife is hailed as the ultimate early season fitness paradise.

Make your deposit today and secure your place at the camp that will take your fitness to new heights!

For more information on all of our training camps, visit our official website: Mile 18

We look forward to welcoming you to an extraordinary cycling adventure on the stunning island of Tenerife!

Unleash Your Cycling Potential at the 2024 Mallorca Cycling Camp

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Join us for an unforgettable week of riding, adventure, and self-improvement in the European cycling paradise!

all the bikes
More Bikes than Cars!

Are you ready to take your cycling fitness to new heights? Look no further than our highly anticipated 2024 Mallorca Cycling Camp, where we offer a transformative experience designed to make you a better cyclist.

From April 20 to 27, 2024, immerse yourself in the breathtaking landscapes of Mallorca, indulge in mouthwatering cuisine, and push your limits on thrilling rides. Whether you’re an avid cyclist seeking new challenges or a passionate beginner looking to elevate your skills, this camp has something to offer everyone.

Rent or Bring Your Own Bike for Seamless Logistics

At the Mallorca Cycling Camp, we understand the importance of eliminating logistical hurdles so you can focus on what you love: cycling. That’s why we provide an upfront rental option, offering top-of-the-line road bikes, many equipped with electronic shifting. If you prefer to bring your own bike, we ensure a smooth transition and take care of all the necessary arrangements. Let us handle the details, making your journey to cycling paradise even more convenient.

Tailored Accommodation Options to Suit Your Needs

We believe that comfort and customization go hand in hand. For those desiring their own space or traveling with a non-participating partner, single occupancy is available for an additional $500. Simply inform us after your deposit, and we’ll ensure your preferences are met. If you’re riding alongside your partner, our Camper, Double Occupancy rate is perfect for both of you, including a special couples discount. Your comfort is our priority.

An All-Inclusive Experience: Eat. Sleep. Train. Repeat!

Prepare for a comprehensive cycling immersion as we take care of all aspects of your stay. Our dedicated team handles transportation to and from the airport, ensuring a hassle-free arrival and departure. Indulge in daily breakfast and dinner buffets to fuel your rides, supplemented with daily workout nutrition. With six hours of ride support and breaks led by knowledgeable guides, you can focus on conquering challenging routes while relishing the stunning scenery. Camp shirts and swag are provided as mementos of your incredible journey.

Experience Epic Rides and Discover Hidden Gems

Every day at the Mallorca Cycling Camp presents new opportunities for exploration and growth. Our meticulously curated ride selection caters to various skill levels and preferences. Brace yourself for exhilarating routes such as the Lighthouse Ride, a 29-mile adventure with 3200 ft of gain, or opt for a more casual 38-mile ride with 1200 ft of gain on the Causal Adventure route. For those seeking an ultimate challenge, conquer the Sa Collabra Ride spanning 66+ miles with 6500 ft of gain, or test your mettle on the Puig Major Ride, covering 90 miles and 6300 ft of gain. Each ride promises breathtaking landscapes and unforgettable memories.

🚨Introducing the 312 RaceCamp Option: Unleash Your Competitive Spirit

In 2024, we’re thrilled to introduce a new addition to our camp: the 312 RaceCamp Option. For the adventurous and competitive individuals, this option allows you to participate in the Mallorca 312 event on Saturday during the camp week. Choose from fondo options of 100, 140, or 193 miles and join this highly sought-after event that sells out within hours. By selecting the Race Camp deposit, you secure a spot in the event, an extra night of lodging, a carbo-loading dinner, and a thrilling post-ride night out. Unleash your competitive spirit and make lasting memories on this unforgettable cycling journey.

Secure Your Spot: Make Your Deposit Today

Space is limited, and demand is high. To secure your place at the 2024 Mallorca Cycling Camp, a $500 deposit is required. We encourage you to act promptly and reserve your spot for this life-changing experience.

If you’re traveling with a partner or family, inform us after your deposit, and we’ll provide you with the necessary information regarding room and board options. Don’t miss out on this opportunity to connect with fellow cycling enthusiasts and unlock your full cycling potential in the captivating paradise of Mallorca.

Note: Airfare to/from the camp is not included. The airport serving Mallorca is Palma (PMI). Alcoholic beverages and food at cafe ride stops along the routes are not covered by the camp. For a more detailed insight into previous camp rides, you can explore our camp slideshow or read the full 2022 camp recap online.

Feeling Adventurous? Learn more about our training camp plans by visiting our official training camps website. We travel the world to curate incredible experiences for endurance athletes. It’s our mission to connect amazing people by finding unique places to explore. Each adventure is a chance to create lifelong memories and build incredible fitness. Riders of all abilities are welcome at our camps!

Now, mark your calendars and get ready to embark on a cycling journey like no other. The 2024 Mallorca Cycling Camp awaits, promising unparalleled experiences, personal growth, and camaraderie among fellow riders.

Join us as we push boundaries, conquer challenges, and create lifelong memories.

The Puig Climb

You Can’t Skip these Three Epic Cycling Destinations in Mallorca

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Are you ready for the adventure of a lifetime? If you’re a cycling enthusiast, Mallorca is the place to be! With its stunning views and challenging climbs, this Spanish island is a paradise for anyone looking to test their mettle on two wheels.

The following ride list is perfect for cyclists staying in the Port de Pollença or Alcudia areas. We have stayed here for our annual Mallorca Cycling Camp and recommend these options!

Can't Beat Sa Collabra

Sa Colabra

One of the most famous climbs on the island is Sa Calobra, a 9.5km ascent with an average gradient of 7%. It’s a road to nowhere, so the only reason to go down is to come back up! Try to get there early in the morning to avoid the buses and the crowds of tourists. Be prepared for a good workout… You can make the climb out as hard as you like! Be sure to smile for the photographer waiting close to the top.

Soller in Mallorca

Puig Major / Col de Soller

If you’re feeling ambitious, the Puig Major / Col de Soller loop is a great challenge. The Puig Major climb is 10.6km with an average grade of 6%, and the Col de Soller climb is 4.9km at 5%. Both offer stunning views and a satisfying descent.

Typically reserved for more intermediate level cyclist, both claims are accessible with proper planning. Interestingly enough, the towns in this part of the island are just the right size for a group of cycles looking for something different than just a café.

Cap de Formentor

If you’re looking for something a little more relaxed, the ride to Cap de Formentor is a great option. Also known as the lighthouse ride, it’s not as challenging as some of the other climbs on the island. For sure, you have two distinct, climbs, but both come with plenty of recovery. The views are absolutely breathtaking, and there’s a small cafe at the top where you can rest and refuel.

Bike to Earn Your Beverage!

Active Recovery Day

And if you’re really looking to take it easy, the ride from Port de Pollença or Alcudia to Petra is mostly flat, making it a great option for a more social ride or even a skills training day. For sure, they’ll be some wind off of the water, but nothing that a well-organized group in a peloton can’t overcome.

Pack your bags and get ready to hit the road in Mallorca. It’s the adventure of a lifetime! We hope you can join us on an April trip sometime for our annual cycling camp.

Soller in Mallorca

Why Mallorca is the Ultimate Cycling Destination

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Are you looking for the ultimate cycling destination? Look no further than Mallorca! This beautiful island offers the perfect mix of warm weather, diverse terrain, and understanding drivers. There’s a reason we go back to the island every year for our cycling camp.

Mallorca has been a favorite among cyclists for many years – even the professionals! – and it’s easy to see why. You can choose to have a flat and easy ride or challenge yourself with some steep climbs. The roads are well-maintained and locals are used to dealing with large groups of cyclists during the peak season. Cafes abound and everyone is out to have a great time on two wheels!

When to Visit

The best times to visit Mallorca are in the spring and autumn when the weather is mild and sunny. The capital city of Palma has an airport with plenty of international flights — flights from the UK usually take about two and a half hours.

The island has a diverse landscape with mountains, valleys, forests, and beaches. The island is also home to a number of towns and villages, each with its own unique character.

Mallorca has a Mediterranean climate with hot, dry summers and mild, wet winters. The average temperature in summer is around 30 degrees Celsius, and in winter it is around 15 degrees Celsius.

Bikes are Always Welcome!

The Bike Question

You can choose to bring your own bike or hire one when you arrive. There are many cycling shops to choose from, so you can’t go wrong. As we learned one year, even the cafes have cyling tools to repair issues that arise! 🤣

In terms of clothing, you should be in shorts on the bike most of the time. But don’t forget to pack some warmers and a jacket for the chillier climbs and descents. Note we don’t ride on rainy days due to the limestone roads that are slick. Good news is that it’s rarely wet for more than a day!

Yes, it’s that nice!

Where to Stay

As Mallorca is a popular holiday destination, there are a number of hotels and resorts on the island. There is also a range of self-catering accommodation, and camping is also popular. There are plenty of reasonably-priced accommodations to choose from, whether you prefer a hotel or a rental apartment.

The real key is deciding where you want your cycling base camp to be set up. Our Mallorca Cycling Camp is based out of Port Pollensa as it’s a little quieter, yet still within the range of the mountains.

The Mallorca 312 is a Must Do Event!

Renown Events

And be sure to check out the Mallorca 312 sportive in April. This annual event takes over the island with riders participating in either a 312km or 167km route. This is a once in a lifetime opportunity and is very close to our annual cycling adventure in Mallorca!

Start planning your trip to Mallorca now for the ultimate cycling experience!

Suffering Up

HOW I PR’D MY SLEEP AND NAILED THE 4 KEYS OUTSIDE OF TRIATHLON

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OK team, time for an update! After much back-and-forth, I’m pleased to report that we were able to attend and complete an off-road team event.

The logistics for this type of event or challenging because there are so many distributed across the United States. And there are so many different ability levels and specific cycling interests inside the team.

The Alpine Loop Gran Fondo fits the bill simply because it has different distances of events and different terrain options. Something for everyone! And just 2h drive from IAD Dulles Airport makes is pretty accessible as well.





The Team

EB (Emily Brinkley) helped me lock in MOOSE, my trusty NC-resident bike…and all relevant cycling supplies. That plus mojo, friend time and all the smiles made for a great weekend.

Matt Limbert surprised my by jumping into the event. We spent 3-ish days together in all manner of cycling situations…and it made the event itself 10x more fun.





Thursday Night Arrival

This is a total debacle. From a three hour delayed flight to a ridiculous hybrid rental car that had no trunk space, what was intended to be a 12 midnight arrival time into Harrisonburg turned into us getting there at 3 AM. 

Matt Limbert and I have agreed that we shall not speak of the food that we purchased and ate at the 24 hour convenience store on the way to our hotel.

Snitches eat burritos. I slept in until 9:45am!!!




Friday Ride

Given the late start, we modified the day. Instead of doing a full 70 mile loop, we opted to do an out and back I’m a climb known as Reddish Knob. Seems pretty straightforward, until we started climbing.

What started out as a gentle grade quickly kicked up and made for 30 minutes of really tough work. \

Thankfully it was shaded, a theme that persisted with our climbs all weekend.

The majority of this road was paved but it was not easy. Approx 140 TSS.


Saturday Ride

Opted to travel out to hang with EB (Emily Brinkley) because EB! We get to meet some of her friends and had a great time catching up over coffee.

We took that opportunity to ride from Bryce resort, which resulted in another fantastic session.

We took a loop with some single track on it and added on some more gravel riding.

Approx TSS 140 again, with 50% of ride time climbing! 

We did get a little lost…

But we found EB during her charity golf tournament…



Alpine Gran Fondo

With 90 miles and 9,000 ft of climbing in two days, we were clearly completely tapered for the Fondo itself. The Fondo is 110 miles with approximately 10,000 feet of climbing.

There were five categorized KOM’s and plenty of places to work and have fun along the way. I captured a video to sum up my experience across the aid stations:

The Highlights

Matt Limbert “told the story” of the ride .. instead of straight data … End it really worked!

I thought the narrative model was really effective at helping to set expectations to across what was going to be a long day.

The main themes of the story were that we were going to ride our specific numbers, not over-reach, and be really quick through the aid stations. 

The Food

As you undoubtedly noticed in the video food saved my day.

There were plenty of places across the road where things got hard very quickly.

Seemingly flat and fun sections turned into time trial drag races.

Quick detours through the forest turned into dirt roads with 22% inclines. This is not a long ride for the weak of mind or spirit.

The Pacing

This was the real game-changer. Our ability to work within our limits meant we could recover…but it wasn’t easy.

There was plenty of carnage out there on display, it took a great deal of savvy and patience to make sure we didn’t end up similarly. 

The Results

While it’s not a race in the traditional sense, the Alpine Loop Gran Fondo does have a cumulative timed section format that allows for competition. Surpisingly, I did fairly well overall and in the “top 5” range of my category! #plottingfor2022

2021 ALGF Mini Results

We Will Be Back! 

This was a great event in a world-class location. Aid stations were great, Harrisonburg had all the things, and there are multiple ride options (road vs gravel) as well as distances. This could become an end-of-season fixture, I won’t lie!


Thanks for reading!

~ Patrick

ps – the Sleep PR? That was 8 hours for two consecutive nights after my red-eye flight home. Yep….8 hours ride time + 2 hour drive + 2 hour flight had me home at 12:30am!  Zzzzzzzzzz

Allison’s Phoenix Challenge Recap

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Phoenix Challenge (160 miles completed / 200 miles)

Going into the Phoenix Challenge, I had been struggling to maintain the same level of training motivation as I had the previous year, so I was feeling a little intimidated about the scale and intensity of the ride. While my training hadn’t been ideal, I did participate in the ENverest Challenge this year so I was able to get some good doses of volume prior to the ride. My main goal for this event was mental training—to get comfortable being uncomfortable, and to recover more confidence in myself and my judgment (pacing, nutrition, etc.).  I was aiming for the full challenge (200 miles) as I am planning to do my first full Ironman in September (IMMD). I figured this ride would be a good reality check for my fitness and mental state, as well as a unique opportunity to meet amazing athletes and ride in a beautiful location.

What an adventure it was! I found the first day to be the toughest. Heavy fog made visibility throughout Skyline very poor, and it was raining pretty heavily in some sections. I wore three layers, but I still wasn’t quite prepared for how chilled I felt throughout the ride. I am endlessly grateful for my riding buddy (Carl) who patiently stayed near me. Having someone else with me throughout the ride made a world of difference for me mentally, as it shifted my focus to keeping up and getting through the ride as a team.

We rode the last few miles of Skyline in a downpour. All I remember is rain pelting my eyes, and Carl divebombing down the hills and disappearing into the fog. 

I actually felt better the second day. A good sleep and breakfast, plus warmer, drier weather left me feeling more energized and confident. However, I started to get shaky around mile 45, so we took a longer break at the mile 51 rest stop (and hung out with EB!).  I ate a full lunch hoping it would revive me enough to finish the ride, but alas – we made it to about mile 60 before calling it. I had mixed feelings – disappointment that I didn’t finish, pride that I took on a challenge that intimidated me, gratitude for Carl and the support team, and inspiration from the other athletes. I am so grateful that I could participate in this experience, especially after all the stress of the past year. I will cherish all the miles, the conversations, the laughs. I learned some great tips from my fellow riders as well, and deeply appreciate the opportunity to learn from them. 

Allison & Carl on Day 2

Some key takeaway lessons for me:

·       For a ride of this length and elevation, proper equipment is important. I want to learn more about gearing and ensure I’ve made the proper adjustments / upgrades to my bike before I attempt this challenge again. 

·       A few more long rides (with elevation!) prior to this challenge would’ve been helpful to physically and mentally prepare for riding on my own for this length of time. After all the isolation of COVID, I was feeling anxious both being on my own and being with people – but this event reminded me I’m capable of pushing through that!

·       While I prepared for the weather as best as I could, I think taking some nutrition tips from ultra runners may be something I’d want to try in the future if I can’t shake the chills (e.g. instant soup). 

Want in on our 2022 Phoenix Challenge? Request your spot HERE.

Drinking on the Bike

Fix Your Bike Nutrition Plan in Three Simple Steps [Video]

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Today’s topic is nutrition for long rides for athletes across the spectrum. Riders from experienced to total beginners constantly make nutrition-related mistakes early in the season. And that’s usually because we don’t have the recent experience of doing the volume. 

The long bike rides you are doing, and the experience of those long rides, help us refine our nutrition strategy. 

Skipping Mistakes

So how do we jump ahead? How do we skip that process of having a couple of really bad, long rides to make sure that we’re alright? We start with a sweat test. You can do this in your own house on your trainer. Or you can ride outside as well.

Let’s assume you are doing a two-hour ride. So warm up for about half an hour. And then we’re going to ride an hour steady at your target pace. Your long ride pace. So say your target pace is 200 Watts. You’re going to warm up, and before you start the Sweat Test, you will hop off (strip on down), and get on a scale to weigh in.

Solving Hydration with a Sweat Test

We start with the fluid first, don’t start with the food. It’s easy to shop for food. It’s sexy; it’s colorful, it’s got all sorts of branding, things on it and, low sugar, high fat — whatever it is you want. But what we really want is to start with the fluid.

Weigh yourself. Totally bare you. Great. There you go. You are looking good. Hopefully private! Bonus if you have a scale like a Tanita that can estimate the % of fluid in your body.

In my case, I am 180 pounds. Then I go get on my bike, and I ride my hour a steady-state. I capture everything that goes into my body.

So whether it’s food or fuel on the hydration side, I capture all that I get at the end of the hour. I go back, and I weigh myself again to see the delta. How much did I lose in an hour at race pace? Note it.

Then I review the fluids — how much did I consume? If the scale indicates that I lost a pound of fluid in that hour of exercise, but I also consumed 16 ounces of fluid (which is a pound), then I have actually lost two pounds of fluid (32 oz) in that hour. 

Knowing this will help me to fix my intake schedule to ensure that I’ve got the right fluids and enough of them as well. And now I have a target. I got to take two bottles an hour to pretty much offset the cost of my goal effort.

Second Step: Knowing the Calories

So nail the fluid losses that you have in an hour at your target effort – power, heart rate or RPE. Then determine the fluids you are taking. Are you drinking just water, or are you using a sports drink / drink mix? 

If yes to sports drink, then we can do some calories math. When you drink two bottles of sports drink, per hour, according to your sweat test results, you can figure out exactly how many calories you are taking in. 

For example, a bottle of Gatorade endurance — my long-ride fuel of choice — has approximately 180 calories per 24 ounces. Across two bottles, I’m taking in 360 calories per hour from my sports drink of choice. 

Step Three: Mapping Fluid Calories to Caloric Needs

In terms of my burn rate, I can look at my data…how many calories do I burn per hour while riding at my race effort? Hypothetically speaking, let’s say that I need to take in 390 calories per hour at my rate for my body and everything.

Since I am already taking in 360 calories from my fluid choice, I only need to solve for 30 more calories. That could be half a gel or part of chew. Easy! 

Step Four: Practice

There is nutrition that exists as a formula in a spreadsheet. Then there is nutrition as your body experiences it.

Executing a nutrition plan over the course of several long rides will help you synchronize those two realities. No plan is perfect until you have practiced it. This practice will give you a perspective on how, if necessary, you can adjust it when race day arrives. 

Why Fluid First?

We start with the fluid first. Even if we don’t have enough calories on the day, we’ll be much better off than if we were under-hydrated. If you are low on fluids but overfed, your body just won’t be able to function well.

If you fill your stomach with bars and blocks and gels and chews and not fluids you will be in trouble. Without enough fluid to operate, your body is basically sending a DANGER signal to your brain when you’re riding. And it says, “Hey, this is not good! Even though I have bars, I don’t want to eat them because I’m really thirsty and I need to drink.”

The Recap

So as you think ahead for your nutrition for these long rides, remember to start with your fluid first solve with a sweat test for your fluid losses. 

The fluids that you choose should include electrolytes. Use that fluid choice to determine, based on your hourly consumption rate, just how many calories you’re getting in.

And then you fill the gap on those remaining calories with foods of your choice to be successful. Don’t forget to always bring salt tabs with you just in case you need to help settle the stomach with a little too much fluid. And don’t be afraid when you stop at a convenience store and you’re in a dark place.

An Emergency Solution Example

Don’t be afraid to go outside your comfort zone and get some food from a store on your next ride. My go-to is a can of Coke and a Snickers bar. 

It has saved me on more than one long ride because I needed calories. 

I needed sugar. I needed caffeine. Problem(s) solved in a single pit stop.

Don’t be afraid to go outside the box if you have worked yourself into a corner. Convenience store snacks can save a long ride.

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