World Solo Championship Newsletter

WSC Newsletter: #9
WSC
Australia
October, 2010

 In this Issue

- WSC News

- Gordon, Haywood take 24hr world titles

- Pit Row Fitout and Dinner Tickets now available

- Competing in a Solo 24 at Stromlo

- Spotlight Racer Anna Mei

- Endurance Racing Nutrition, Part Three

- The benefits of racing
New Partners

Sportograf

Official event photographer

www.sportograf.com

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Crowne Plaza

Official event hotel

Crowne Plaza Canberra
James
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24hrs of Exposure

2010 Australian Solo 24hr MTB Championships

Scott 24hr race teaser
Stromlo
WSC by the numbers
The field has increased to 381 qualified and registered solo athletes from twelve different countries.
Roots and singletrack
 Classic WSC Quote
Gordon's first words as he crossed the line, according to Trek/VW marketing man Zapata Espinoza were:

 "I'm hammered."

Mud leg
 Spotlight Qualifiers
The 2010 Merida 24 Hour MTB Race offers fantastic singletrack racing in South East Queensland. Competitive and recreational categories include solo, single speed, teams of two, three, four, six and eight.
July 24-25.

Merida 24

Go here to learn more



WSC qualifier 2010 logo
Night pit
 About Us

twenty4 sports inc. is the largest producer of 24 hour mountain bike events in the world under the brand of 24 Hours of Adrenalin and the World Solo 24 Hour Championships. Dating back to 1994 the 24 Hours of Adrenalin brand has hosted well over one hundred 24 hour events. 
Path through trees
How to qualify for WSC
If you have completed a previous qualifying event or you think you have enough race experience to get an entry spot into the WSC you can contact us by clicking here to get further details.
Greetings!

Welcome to our ninth newsletter we hope you are enjoying them to date. This being the 9th such newsletter means we have only three newsletters left as we ramp up to the 12th World Solo 24 Hour MTB Championships.

The X Factor...

CanberraEvery sport has its pioneers and its champions, 24 Solo racing while a very young sport is no different. We as racers, spectators and even promoters watch and wonder how certain athletes rise above it all and continue to win. Lesley Thomlinson is one such rider who has won multiple times at the WSC, but the name that has been associated with elite solo racing after John Stamstad, is without exception, Chris Eatough - a six-time champion who found ways to win each and every year leading into Conyers (2006).

Chris had won in the blistering heat of the California sun, the crazy event conditions in Silver Star (severe cold storm setting), rain in Whistler, beautiful weather in Whistler etc. He had fully prepared for each event and was set to tie his fellow Trek sponsored rider (Lance) with a seventh consecutive win. Trek had brought in members of the teams title sponsor Volkswagen, big time photographers, the teams big set up and some flashy cars (VW)... heck even a feature film was being made (Solo24) and underwritten by Trek. I have to admit as a promoter we were very happy to see Chris getting some real exposure from the bicycle giant that sponsored him. More eyes on Chris was good for the sport.

The X factor in all this was about to show itself, similar to how Chris had appeared as a new 24 Solo racer in 2000 when Rishi, Tinker and others did not know who Chris was, well history repeated itself; an unknown rider named Craig Gordon shows up and takes down the giant. Interesting that no one talked to the Australian Champion for the film, it was only afterwards in the hospital room after the race.

And so it happened, a new champion was crowned in 2006 and a swing in men's champions coming from Down Under started; three of the past four year's Australian men have won the men's title and with home court advantage this coming fall... the Aussies are looking pretty good. The question is will there be a new X factor, from a new country, or will the ghosts of '06 return...



Sincerely,
Stuart Dorland
twenty4 sports inc.

WSC History - 2006
Gordon, Haywood take 24hr world titles, Eatough takes second as Aussie sets strong pace

By Roy M. Wallack

Chris Eatough's attempt to secure his seventh straight victory at the 24 Hours of Adrenalin Solo World Championships ran into an impassable roadblock Sunday morning - Australian Craig Gordon. Gordon, a 34-year-old former World Cup cross-country rider, hails from Wollongong, Australia.

After riding wheel-to-wheel at a blistering pace, Eatough and Gordon lapped the field after only eight hours. But as night fell, Gordon (Cannondale) gradually rode away into the dark, adding two minutes, three minutes, five minutes, and once even ten minutes per lap over the 31-year old Eatough (Trek-Volkswagen).

With Eatough eventually slowed by an upset stomach and blurred vision in one eye, Gordon upped his pace, maintaining 44 - 47 minute laps on the relentlessly bumpy eight-mile loop, site of the inaugural Olympic cross-country race in 1996.

CraigGordon also managed to outmatch Eatough in the team pit areas - the Aussie would often times run his bike through the pit areas as his mechanics lubed his chain and handed him water bottles. When dawn broke on Sunday, September 8, Eatough was a full lap-and-a half down on Gordon.

Gordon said he began planning for the 2006 world championships after the Mont 24-hour race Down Under in September 2005.

Gordon took the world title with 30 laps in a time of 23:04, while Eatough racked up 29 laps in 23:24, nearly an hour up on third-placer Brandon Draugelis (28 laps). Solo Worlds vets Mark Hendershot and Ernie Marenchin followed with 28 and 27 laps, respectively.

"I did my best; I just got beat by a better man," Eatough said. "I promise I'll be back next year with a better plan."

Gordon's efforts all-but emptied the Aussie of his strength. He required assistance to dismount his bike at the finish line, and was carried away by emergency medical personnel and ultimately taken to a nearby hospital for a dose of fluids and electrolytes. The hospital visit caused Gordon to miss the awards ceremony.

After the race, Gordon's crew chief said the Aussie would not be back to defend his title next year, given the distance and expense.

Eatough's attempt at his seventh world title was caught on film by Jason Berry, producer of the 2005 film "Off Road to Athens." The film will debut at the 2007 Sea Otter Classic in April.

Haywood, the 35-year-old cross-country star gave the Trek team something to cheer about, and staved off a challenge from famed adventure racer Rebecca Rusch (Specialized-Red Bull) to win the women's title. Rusch, a 38-year-old rookie in her first year of competitive cycling, won the U.S. 24-hour solo championships in August.

Haywood put time on Rusch throughout the night laps, finishing with 26 laps (208 miles) in a time of 23:20. Rusch racked up 25 laps (200 miles) in 23:31. Perennial Adrenalin podium finisher Louise Kobin steadily moved up after suffering two flats and finished third with 25 laps in 24: 48

After earning her first world championship, Haywood expressed no interest in coming back to defend her new title. Haywood, who turned 35 the day after the race, said she will only attempt a 24-hour race once every five years on her birthday. Her last 24-race was in 2001 at Utah's 24-hours of Moab.

Additional Links:
 
http://velonews.competitor.com/2006/10/mountain/unstoppable-eatough-still-a-favorite-for-worlds-24-hour-title_10987
 
http://autobus.cyclingnews.com/mtb.php?id=mtb/2006/oct06/24hour_worlds06_results
 
http://virginiaclassic.blogspot.com/2006/10/virginia-championship-series-is-back.html
 
http://autobus.cyclingnews.com/mtb.php?id=mtb/2006/oct06/24hour_worlds06


If you have a good story to tell, please email it to:

[email protected]


Stuart

CORC News
World Solo Pit Row Fitout and Presentation Dinner Tickets Now Available

PurchasesThe site is now up for you to hire items for your World Solo Pit Row or to purchase tickets for the World Championships Presentation Dinner on Sunday night at the Crowne Plaza in Canberra. Dinner tickets are $AUD 30 per person and you can order as many as you like. They will be delivered to you at rider registration on the Friday morning.

Go to the following address for details:

https://www.registernow.com.au/mtba/ERegister.aspx?E=342

Hiring gear for your World Solo Pit means you can just turn up at the race and everything is set up and ready to go for you. There is a complete marquee package, plus you can also order some items individually. The marquees provided will be Hoecker Marquees, the same that you see at most major events. The following items are available for hire:

- Full Marquee Package, with a 3m x 3m Hoecker marquee, a 2.4m table, 3 chairs, 240VAC power and a light.

Hoecker- Budget Marquee package - just the marquee by itself, no fittings at all.

- A 2.4m table

- Chairs

- An Australian to USA/UK/Asia/Europe power plug adapter (yours to keep)

- A 240V to 110V step-down transformer with USA outlet (must have hired full marquee package)

- Gas heating with two 9Kg gas cylinders (must have hired a marquee)

- Plastic flooring for the Marquee (must have hired a marquee). The ground in the world solo pit row is compacted gravel, so most riders will not need a floor. To see the compacted gravel surface see this photo:

http://picasaweb.google.com.au/lematelot56/InfoFor2010WorldSoloAndScott24HrChamps#5486956030742785554


Combining Your World Solo Pit Row With Another Rider
 
If riders want to be grouped together, then you can - but you need to know that while this will not affect you place on the start grid, it may affect your location within the World Solo Pit Row as you may be located with the lowest ranked rider in your group.

Why do it? The most common reasons for riders wanting to group together is to share some form of support. It might be a sponsor provided tent, a mechanic or you just might want to hang with your mates.

What do I get? The area allocated to each rider in the group is combined. So, if 4 riders group, they would get a 12m x 3m area in the World Solo Pit Row. How you choose to fill that area is up to you, subject to the normal rules for the pit row. You might have one hired marquee, one sponsor pop-up tent and 6m of empty space, for example.

How? If you want to organize several riders to be grouped together, then one rider from the group must email Russ Baker at [email protected] stating the names of all the riders in the group. You must also cc these other riders on that email - so we know that they are in on the arrangement.

The CORC 24hr website is now LIVE!

We launched the new website last week and it's a great resource for WSC related news and links to race waivers, schedules, directions and a pile of other useful stuff. To hit the new site click here:

http://www.corc24hour.com.au/index.asp?IntCatId=14

What Else is Happening Down Here?

Russ has been hard at work with the camera and Photoshop, getting trail maps and other info ready for you. Check out some of the other places to ride a mountain bike around Canberra, plus also some maps and plans for the event, by clicking on this photo album:

http://picasaweb.google.com.au/lematelot56/InfoFor2010WorldSoloAndScott24HrChamps#

If you want to get away from Canberra and head for the beach, Russ has even included a few photos of the closest beaches to Canberra, plus there's a map of the local mountain bike trails at the beach.

Preparing for the WSC - A Pro's Perspective
Competing in a solo 24hr race at Stromlo

JasonJason English has generously agreed to share some insight on his preparation for this year's WSC. For those who don't know Jason, he is the 2009 World Solo 24hr Champion, the 2008 World Solo 24hr Silver Medalist and the current Australian Solo 24hr Champion. This is going to be a two part series and we hope you enjoy...

In 2010 I will be competing in my 4th Solo 24hr race at Mt Stromlo. There are plenty of things to consider when racing solo at Mt Stromlo. These are a few things I will be considering, I will also try and make some comparisons to last year's World Championship race in Canmore, Canada.

Bike Choice: Do I run a hardtail or a dual suspension bike?

For a 24 hour race at Mt Stromlo, a 26" hardtail would be fine as the track is relatively smooth. However, if you are hitting some of the downhills with pace I would recommend something more comfortable such as a dual suspension bike or a 29er and I would suggest the change to a more forgiving bike fairly early in the race.

Stromlo has a lot of smooth climbing and a rider could benefit from having the lightest possible bike which is usually hardtail. My plan will be to ride a dual suspension bike for the whole event, in previous years I have run a hardtail for the first 3-4hrs when the pace is usually a little faster before pulling out the dual suspension bike to start enjoying the race.

Tires: Do I run super light or super reliable?

The trails at Stromlo drain really well so there is no need to have anything super grippy or specific mud tyres as these will slow you down due to an increased rolling resistance. Some of the corners will get dusty and some ruts will form. Combine the formation of ruts with a course that has a significant rock composition means you will want some strong side walls to combat side wall tears. A couple of years ago, some New Zealand riders came to Stromlo for an Australian National race and they got caught running super lightweight tires which got shredded by the rocks.

I think I am a bit of a weight weenie and I love the idea of running stupid light tires. I also hate flat tires. There is always a trade off with running super light tires and that is the reliability and strength of the tire. When considering which way to go you need to factor in the possible time saved from having light tyres against the time penalty for a flat tire.

Considering the track is mostly smooth and has some fast fireroad sections I want a tire that rolls really fast. A fast tire will have closely spaced tread like a Kenda Small Block 8 or a Continental Race King. The Maxiss Crossmark has a fast section down the middle. You may want to have a fast tire like these on the back and maybe something a little more bitey on the front to ensure you have maximal grip around the corners. This really comes down to your confidence and ability.

Considering tires that roll fast as well as tires that are strong enough for the conditions I am going to use the Race Kings front and back. I have been using them for the last 3-4 months and they seem fast. I'll try and avoid the temptation of running the stupid light 'supersonics' and will jump straight to the 'Protection' series. Although these are not a tubeless specific tire I will be running them tubeless. This will allow me to have the benefits of a tubeless tire without the extra weight of a tubeless specific tire.

Clothing: Order of application during cold weather.

Choosing suitable clothing is always a problem in 24hr races and the weather in Canberra can be a bit unpredictable. Over the 12 year history of 24hr racing in Canberra in October, the maximum temperature has been 33 and the minimum -7. Picking suitable clothing for the next lap can be the difference between being so cold you can barely move to being so hot you are sweating like a crazy dog. With minimal tree cover, Stromlo can also be uncomfortable if the wind gets up.

I'll try and make sure I have all of the following:

- 2 X arm warmers (a back up in case of rain)
- 1 X leg warmers
- 1 X booties
- 1 X beanie
- 1 X windvest
- 1 X windproof jacket
- 1 X windproof gloves
- 1 X medium warmth gloves
- 1 X super warm gloves

During the World Championships at Canmore last year I only used arm warmers, I'm expecting Stromlo to be a lot colder! I have started a race at Stromlo with my leg warmers already on due to fairly cold conditions. You would want to carefully consider this move but by putting leg warmers on during the day, you can actually save a fair bit of time over stopping and putting them on later. Ill also do the same with booties. Ill have booties (windproof shoe socks) already on my shoes so once again less stopping.

As the cooler night approaches the first thing to put on is the arm warmers followed by the windvest. I love the idea of being able to control my heat as I ride by sliding the arm warmers up and down and also controlling the amount of breeze that hits your chest. By throwing on a jacket first you loose a lot of your control of temperature. The next step is the leg warmers, if you haven't already got them on. The wind prrof jacket then goes over the top of the windvest if it gets really cold, then on goes the beenie. The gloves are simply swapped out for warmer gloves as your hands get cold. There is a loss of movement associated with the thicker gloves so they should be experimented with first. It also helps to have a support person wearing the gloves before you pick them up so they are pre-warmed!

Clothing: Other clothing

With clothing, make sure you have tried out your gear before the event. It is worth using some chamois cream to try and make your ride as comfortable as possible.  

You will also need to consider the possibility of rain at Stromlo. Although highly unlikely it is worth throwing in a rain proof jacket. I'll share my rain / mud strategy in a future article.

Spotlight Racer
Anna Mei

Anna
I've raced alongside Anna, she always has a positive vibe on the course and that's a pleasure to be around after lots of hours of racing. Anna is heading for Australia, along with her cheery smile, here's what she had to say when we dropped her a line.

1) Tell us a little about yourself, Anna.

Ciao. My name is Anna Mei. I come from Milano, the business city of Italy. I am a spinning master, personal trainer, professor of physical education. Always been close to sport, my grandpa has been a famous Italian tennis player ( Davis Cup in 1938) and also my dad. I have been a gymnast, on a mountain for skiing, sailor woman, aerobic gymnast. In my spare time I'm seeking peace: now disinclined to night life, I like reading, listening to music, going to concerts, to spinning marathons, walks surrounded by nature. Tabata, my cat rescued from a road, keeps me company, along with the music. I love pizza, I am romantic I still believe love is the Only important think in our life. I am a dreamer: I have so many dreams that I do not know which of these prevails on the other! I live life moment by moment, looking for serenity and joy, looking for it in the eyes of people who are close to me.

2) How many 24hr Solos have you done?

I started 24hr in 2006, as a joke. In 2007 I decided to try to compete in the Italian champ seriously. That year I had six 24hr mtb. I get my first Italian jersey. In 2008 I have done eight races, one was the Adrenalin cup. In 2009 I had nine races, Italian and World age group Adrenalin jersey.

3) What was it that got you into your first 24hr Solo?

Dunno... one friend of mine told me maybe I was a good one... so i tried and found it was my way of biking. He said the truth. My real insiring light is Johnny Golderg, who invented the spinning in 1993, in LA. He does not Only change the fitness way of life, he created a different way of training time, talking 'bout mental training, looking for balance, peace, patience, wisdom, discipline. He has done RAAM twice. First one did not arrive... so he started from this experience. So I remember my dreams on RAAM, looking his pictures... Now I'm here!

4) Why do you do 24hr Solos now?

One time you started is very difficult to stop and quit... I really am looking for my  balance, happiness, easy way of life. During a 24hr I'm always in contact with myself, my fears, dreams. So I grow up more and more during every race. I do really believe you don't need a wonderful strong and fit body, you need a strong head. Now I'm looking for something more, I'm starting with ultracycling too, long endurace races on a road bike.

5) What are your thoughts about the 2010 WSC this year?

I would like to have the jersey of World champ on me, of course!!!! But I know is going to be really very, very hard. During a 24hr everything could happen and this is a game every rider knows. I'll do my best... this is going to be enough for me.

6) How many hours a week do you train?

Well, it depends 'bout the period... winter time in Italy is our recovery time... so not more than 20 hours... spring and summer time everything changes. I believe is not important how many hours you train, but I'm looking for higher quality of my training plans.

7) What's the biggest thing you've learned about 24hr racing?

The only limits we have are in our head... We do not know ourselves. We just believe to be someone, but we are always growing, walking on a road of conciounss never stops.

8) What's your favorite food in the pit?

Good question! I'm Italian so a good portion of pasta is always a wonderful way to get new energy. After ten hours I prefer meat. I love wurstel!! I know is incredible, but you can always find in the back of my jersey a wurstel; ham and tuna fish too.

 9) What do you think is your strongest advantage in a 24?

"Peace on the hills, patience on the flats, wisdom and balance when you attack! " My strongest advantage is to believe everyday in these words, Johnny Golderg wrote them for me, as a mantra.

10) What is your next race?

My next race is trhe famous Milano-Sanremo, on road bike. Then a UMCA World Cup in the Czech Republic.

11) Anything else you want to add?

As I strongly believe... "What is essential is invisible to the eyes"... how well he repeated to himself the Little Prince.

Endurance Racing Nutrition
Part Three

JenniiJennii English is an Australian Sports Dietitian with a particular interest in nutrition for 24 hour mountain bike racing. Her husband, Jason English, has benefited from her expertise and he generally follows her advice! This is the last part of a three part series on endurance race nutrition with a view towards easily understood descriptions and simple to apply tips - we hope you enjoyed the series.

Nutrition for recovery

During the recovery phase of a 24hr mountain bike race, key nutrition goals include fluid and electrolyte replacement and the restoration of muscle and liver glycogen stores. Consideration should also be given to the nutrients required to support the repair of damaged tissue and promote immune function following exercise.

Most athletes will finish a 24hr race with some degree of dehydration, even if they have stuck to a fluid intake plan during the event. One way to gauge fluid losses from exercise is monitor your change in weight immediately after exercise to determine your fluid deficit. Remember that 1kg of weight loss roughly equates to 1L of fluid. Fluid losses continue during the recovery period in the form of ongoing sweating and urination therefore athletes are advised to replace about 125-150% of their fluid losses over the 4-6 hours after exercise. For example, if you lost 1kg (1000ml) during exercise, you should aim to drink about 1250 - 1500ml of fluid after exercise.

In 24hr racing however, this method has some limitations. Firstly, a set of digital scales is normally not on the list of essential items to take to a race! Secondly, and more importantly, part of the weight loss seen after prolonged exercise can be attributed to factors other than sweat losses such as muscle glycogen losses and the extra water stored along with it. Undertaking this exercise at a 24hr race is unrealistic for most but it is something that can be used in training to improve rehydration following exercise and assist in recovery between sessions. 

Rehydration depends not only on how much fluid is consumed after exercise but also how much water is retained by the body. Sodium is essential for effective rehydration as it increases the amount of water retained by the body and increases thirst drive. Failing to adequately replace sodium losses after exercise will simply lead to an increased urine output as the body attempts to maintain a normal blood sodium concentration. After your race, replace sodium losses through the use of sports drinks and electrolyte replacement drinks. Lower sodium beverages such as soft drink or fruit juice can aid in rehydration if they are consumed around the same time as you eat salty food (eg crackers, pretzels, bread with a salty spread) or eat a meal with salt added to it.

After a 24hr mountain bike race there is no urgency for restoration of muscle glycogen stores as the next race or hard training session is likely to be at least a week away! Consuming carbohydrate immediately after exercise is of most importance when there is less than eight hours or so before the next event or important training session.
 
There is a good chance you will finish your 24hr race with a poor appetite, perhaps some gastrointestinal upsets and, quite likely, you will be very fatigued. You can afford to delay your carbohydrate intake until your appetite improves or your tummy settles down.
 
If you find it easier to drink rather than eat solid food after the race, opt for carbohydrate-containing beverages such as sports drinks, liquid meal supplements, soft drink or a fruit smoothie to help meet both carbohydrate and fluid needs. As your appetite improves consume a carbohydrate-rich meal or snack on some high carbohydrate foods. Good choices include sandwiches, cereal with low fat milk, fruit, pasta, rice, potato and low fat dairy foods such as yoghurt and milk drinks. Choosing nutritious carbohydrate foods such as these provides other valuable nutrients like vitamins and minerals to assist in various recovery processes and aid immune function.

The inclusion of some protein to your recovery meals and snacks will enhance the repair of damaged tissue and promote adaptations to exercise. As little as 10g of high quality protein, as provided in each of these examples, can have a beneficial effect:

- 500ml flavoured low fat milk
- 1 sandwich with a lean meat, egg, cheese or chicken filling
- 300ml fruit smoothie
- 200g tub of low fat yoghurt

Finally, try to avoid alcohol until after you have taken care of your recovery needs as it can impair rehydration and other recovery processes. If you are going to drink, choose a low alcohol beverage (eg, low alcohol beer) and keep to just a drink or two. Remember that alcohol provides little sodium, so snack on some salty foods at the same time to improve the amount of fluid you retain.  

Remember that each athlete has unique needs and preferences when it comes to nutrition. Consider consulting a qualified sports dietitian to help you fine-tune your nutrition plan for your next 24hr mountain bike race!

Going Down Under
The benefits of racing

FerryI just got back from eight days of racing out on the West Coast of Canada. It was my second year doing that particular race event and as expected it was another year of back to back days consisting of fantastic racing, every day, on world class singletrack. What a great experience.

Hopefully it was a good tune-up for the 24hr Solo I'll be doing in less than 10 days.

I love racing and one of the side benefits to racing is traveling to races and being exposed to new surroundings and new faces, new ideas and new experiences. During the race we spent a night in eight different towns, traveled on several ferries and saw things you just don't get to see in a regular week or two.

Training hard for race events is a healthy way to live life. Traveling to race events is a healthy way to expand your views on life. With Australia coming up on the horizon I'm starting to get excited thinking about seeing a new city, a new country and a new way of viewing life, through an Australian lens.

What a great opportunity and I plan on making the most of it.

That's all for now, see you in three weeks...

Shaun

World Solo Championships

twenty4 sports inc.