Thursday, July 8, 2010

Surviving the Triple Crown

There is no doubt that the biggest challenge on Saturday is going to be the HEAT! With the forecast being for 28-30*C (humidex 33-35*C), while this isn't too scary for the rest of Canada, I know a lot of people in Vancouver are sweating figurative and literal bullets at the potential of a hot day in the saddle. When the thermometer passes 20*C that is usually considered "hot".

1) Heat: The first tip for surviving the Triple Crown battling the heat. Hydration will be key. We have 4 planned stops en route: Horseshoe Bay (36km), Cypress (60km), Seymour (111/139km). I would expect everyone to try and go through 2 bottles between each of these stations. If you are concerned that this is not enough, bring a 3rd bottle and keep it in the back pocket of your bike jersey. This will sound ridiculous, going through 11L of liquid in a day, but believe me, it won't be hard to get through it.

As a little pre-emptive strike, freezing your first bottles isn't a bad idea either.

2) Sun protection: The sun will be out and we will probably have a clear blue day. Sunscreen on your ears and face is a smart ideal. A tan looks great, but a big red nose isn't exactly sexy.

3) Nutrition. In addition to hydration, this is going to be a 180km ride. Burning a conservative 600 calories an hour, be prepared to be hungry. Everyone should have a plan for a minimum of 2000 calories to be consumed during the ride. It will be next to impossible to carry all of this, so bring money to buy food from a bakery or gas station. In addition to this, carb load. That isn't just for races. So starting today, you should be upping the carb intake to make sure all your fuelling needs are met.

4) Endurance: The last is more just common sense. This is going to be a really long ride, anyone thinking of hammering up the first climb is going to get taught a lesson come the end of the day. Pace yourself and don't be shy if you need to sit on someones wheel.

Triple Crown: Saturday July 10th 2010
Leave at 8AM from Team Office at UBC outside the SUB.


runninggunner said...

Can anyone join this ride? If not, do you have a map of the route?

Vincent said...

yeah, anyone can come, the more the merrier. We are leaving from UBC at 8AM and the route we plan on taking is:

Vincent said...
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Vincent said...

provided of course you can ride 150+ km at ~30kph on the flats in a group. Since we don't want to be waiting out in the sun all day. But I don't foresee that being a problem

GSA said...

maybe we will see you up there, some buddies and I are doing only a double (Cypress and Seymour), next weekend is Mt Baker (my favorite).