Winter Madness - an amazing effort draws to a close

[Iain]

As mentioned 2 months ago, Ian and I were considering an attempt to set the inaugural Lightweight record for the 1,000,000M Tandem. As our training may have hinted, we are still inclined to attempt this insane escapade.

For those unfamiliar with the rules, we are required to keep the flywheel moving throughout, so will just be snatching brief sleeps while the other does a longer stint. We would like to beat the existing 40s heavyweight record (so best part of 4 days), but obviously have no idea what we are capable of or how it will progress. The main objective is just to get through it.

We are just considering when to do this and have provisionally settled on sometime within 6-12 February. The plan is to do in Ian's garage in Swindon. The support during the baby (24hr) version of this was invaluable and I know that Dave was sustained with his feat of doing the big brother of this (solo million) back in 2018, so we would really appreciate any support. we would really like to see anyone prepared to travel and might also be able to arrange calls / camera etc. One of the determinants on when to do this will be to maximise any support we can muster. Please would you PM or respond to this thread with any offers and when you would be prepared to attend.

Thanks

Iain

[plummy]

Hi Ian/Iain,

Given the level of support I've had in my many ultra challenges, I'd be a hypocrite to not offer to help. I'll do whatever I can to get there for a day or two. If there are others thinking of doing the same then a rota would be a useful tool - no use in 8 people being there one day and no people for the next two etc. Obviously, given the distance from my home base the weekend might be best but I also recognise that the latter stages are the most important for needing support.

[Iain]

Many thanks for the offer Dave, that is very kind.

[Ian Bee]

Indeed - thanks very much for the offer Dave.

[JonT]

Unless availability is messed up by my unpredictable work patterns you can count me in as a member of the support team.


Sent from my iPhone using Tapatalk

[Iain]

Many thanks Jon, the more the merrier (although please forgive me if i am not at my merriest during the row, I fear any laughter might be of the nervous variety!). Any preference for when you (and Dave) would like to come as we have some flexibility in our start date.

[JonT]

Many thanks Jon, the more the merrier (although please forgive me if i am not at my merriest during the row, I fear any laughter might be of the nervous variety!). Any preference for when you (and Dave) would like to come as we have some flexibility in our start date.

I'm 'just down the road' in Bath so I can be very flexible. I suggest you get your plans set up and then let me know.

[Ian Bee]

Thanks Jon - no backing out now

[Mike Channin]

How's the training going, guys?

[Iain]

Training all logged (had to do extra day in office, so 2 days off for me after a tough 5-1k session on PP thread. The trouble is that the event is so different from anything that can be practiced. If I had had >6 months, might have scheduled the dreaded 100k for a challenge of my resilience, but more concerned on getting fitness closer to my best and doing enough tough sessions to build resilience and have the memories to draw on during the million. I feel as well prepared as I was for the 24hr tandem in 2010 which I found easier than expected and so am reasonably confident for the first 16 hours. But the long sessions to allow the other to sleep and restarting after short sleeps are an unknown.

Thanks for asking.

[Ian Bee]

Mike (and anyone interested)….
Since Iain’s initial (un)wise original request, I’ve continued with my longer distance training. The overall cycles are 12 week rotations and since last June I’ve slowly pushed the pace to the extent that I am probably as fast/comfortable over distances from 5k-HM as I’ve ever been and am completely HM distances 5 days a week with general low level cardio for the remainder. I’ve gradually focused my weight training over that period to 5 days of 7 to a structured gradual improved, but focusing on peak strength as a counterpoint to the longer sessions this endeavour needs.
As Iain mentioned my go-to DF is 140 and I’m maintaining that for the bulk of sessions to keep endurance trained so that my low level cardio is beneath pace and effort of HM/FM/50k, and is also a touch slower than my 100k average.
Nutrition is being focused on so I have a bulk deliver of various goodies incoming as well as my standard supplements and powders for protein etc.
I will guardedly say that training is where it needs to be but any “success” will be down to how we both deal with (lack of) sleep and accumulation of aches…..

[Mike Channin]

You are both amazing, and I wish you every success, and look forward to more details on your epic training efforts.

[strider77]

Totally agree with Mike, you are both amazing and stark staring mad .

All the best with the final training for this fantastic adventure ☺!

[Mike Channin]

So guys, what have you learned, and what are you still working on (and maybe could get some help from your supporting spirits)?

I'm interested in how you are going to keep fuelled for something like this, as it is way outside my experience, and the tricks you get away with on shorter stuff just wouldn't work on something this epic.
How did you fuel on your solo million, Plummy?
How are you finding the calorie load, Alan?
One of the reasons I am doing this Crazy Bear was to try to drop the Christmas excess, and so far it has been a resounding failure - have actually gained very slightly, although I am definitely fitter. On the downside, the attrition is meaning achy knees, and a few other niggles that are not recovering...

[Iain]

On fueling I found on 24 tandem that the biggest issue was finding calories that I was prepared to eat and so did almost entirely on liquids. Very different on tandem to solo as there are significant periods to absorb food and average usage lower due to the long rests. However no idea the balance of carb vs fat use. So may use up to 2kg of fat and 4.5 kg of carbs over the 4 days. Former dealing with by eating plenty in 2 full days off before and existing body fat. Carbs means loading 4kg. Given we only store 500g or so carbs, will need to take on 4kg, at normal concentration that is 53l in 75hrs awake. Given limited sweating at paces we are using this is not achievable. Have various bars etc, but intend to try and have a large pasta meal each evening and as much rice pudding as I can stomach. But fruit smoothies and anythinhg else I can think of that is enticing will be options. I do typically lose weight on all my 90min+ rows so know it might be an issue.

Avoiding the cumulative niggles is reason on cutting volume back now as I think feeling fresh is more important than any base fitness additions in small time available.

[Mike Channin]

The majority of weight lost on any significant length piece is fluid - even if you're not sweating much, you breathe out quite a lot of moisture.
I used to drop 2-3kg on a HM, and recorded 5kg drop on one of my continuous FMs, which is around the upper limit of what you can tolerate without severely impacting performance, but most of that was fluid.
You can calculate roughly what your losses in non-fluid are from a calories expended value (either the PM, or HRM).
My HRM gives an estimate of Fat vs Carb usage (surprisingly low % from fat unless going very slow) and indicates a 'threshold' at 129 HR.
For any kind of distance challenge, being able to utilise your fat stores is definitely key.

I've never really had to deal with the refuelling at anything like the levels you will need to. When I did the Nijmegen+ I didn't actually lose any weight, but then I was only rowing 4 hours each 24 for 7 days, so eating to refuel was easy.

I am noticing on the current Crazy Bear that rowing with any significant food in the stomach is much less enjoyable, so keeping what you eat light and easily absorbed makes a lot of sense. Cyclists tend to use energy gels, although I've also heard that these can upset your stomach too. I only ever use sports drinks during training sessions, but then I've never gone much past 4 hours continuous (yet!). I have a feeling that your body will kick into starvation/scavenge mode after about 24 hours, and will then be able to absorb pasta at an amazing rate, as long as you don't eat too much in one go. If you're doing 2 hour sessions, eat/refuel as soon as you come off to get maximum time to digest (and because your body will absorb/utilise best then too). It sounds obvious, but is harder than it sounds, as you don't tend to feel hungry straight away. Downing fluid is easier as you do tend to feel thirsty.

Would be interesting to hear how it goes. Ian - what are your plans? Anyone else out there got any wisdom?

[strider77]

Great advice Mike. Our own Plummy must be one of the best to advise and I know he is planning on supporting. Joe Keating of Paddy Power probably has the deepest experience and I'm sure would be happy to advice he's a lovely bloke.

[Iain]

Thanks for the ideas Mike. The tape I use is anti-blister tape and very similar to good plasters without the pads. I will bandage hands like a mummy and replace if there is any movement or wearing but no signs in the 24hr. I was intending to eat an interval before the 2 hr gaps so that I can use the full 2hrs for sleep. Most sessions we are aiming for 20 min at a time and while less comfortable, I find rowing at modest pace easy even on fairly full stomach. Re gels, in the 111km I used too concentrated sugar drinks and had stomach issues, so sticking to what I know. I'm amazed others manage gels with little water. It means that the body needs to absorb against the concentration gradient. Yes you can pump in glucose, but that assumes good blood supply and takes energy while water actually exits the body into the gut making tissues more dehydrated. i think the greater diffusion of blood (to cool us and to most muscles not just legs) means that the withdrawal of blood from the gut rowing is at a lower intensity than when cycling. On tests he flywheel spins long enough to urinate so can take on water before the longer rows without having to disturb the sleeping rower.

All the articles say sugar absorption is very high in the hour after exercising. I am hoping that in the 20 mins after I can load plenty although have seen no research on how long after exercise the rapid absorption starts. Coupled with relatively low calorie usage for exercise (slower paces than training) and very low during the rests, I hope that I can readily absorb the carbs I need. Didn't have any issues on 24hr, but glycogen reserves were a higher proportion of the requirement than for this 500k so we will see. Also the 4kg was assuming exercising almost exclusively on carbs. I should be burning significant fat so should be nowhere near this. The "fat burning zone" has been shown to be part of a continuum. You actually burn more fat a bit above this although the proportion drops (as total energy requirement grows quicker than carb usage). Certainly the 2 hr sessions at 2:45 - 3:00 should burn a high proportion of fat.

[Mike Channin]

Definitely try out both hand protection and carb absorption right now, so you have time to fine tune before the big day(s).
And the most important one: What is your seat padding strategy? Do you have a selection of bubble-wrap ready???

[Iain]

Mike, will do what I can, but as nothing is close to the real thing can't really do a proper trial!

Today as fatigued following Friday's intervals and extra long low rate UT1 session yesterday (all be it in 3 sections), wanted to go long and slow. Really struggled to hold the pace that was my go to UT2 pace 2 months ago, but determined to do 2hrs without a break. Smaller dips in HR trace so included below, but may understate minimums:

Time Distnc Rate Pace Hrmax % HRmin %
20:00 4,200 17 02:22.9 141 76.6% 092 50.0% - seem to be making habit of missing first
20:00 4,201 17 02:22.8 143 77.7% 134 72.8%
20:00 4,201 17 02:22.8 142 77.2% 135 73.4%
20:00 4,201 17 02:22.8 147 79.9% 137 74.5% - HR suddenly increased towards end of interval
20:00 4,201 17 02:22.8 148 80.4% 139 75.5% - feeling a bit harder, but never in doubt
20:00 4,201 17 02:22.8 146 79.3% 143 77.7%
2:00 25205 17.0 2:22.8 148 80.4%

[Iain]

Struggling to find the best Ukraine Charity to do this row for. Any suggestions?

Today decided on simple hr UT1:

Time Distnc Rate Pace Hrmax % HRmin %
20:00 4,501 19 02:13.3 152 82.6% 089 48.4% - had to slow at end, easier than expected from previous day - benefits of good night's sleep
20:00 4,501 19 02:13.3 159 86.4% 148 80.4% - Few R20s creeping in, but able to hold pace at R18 to balance
20:00 4,501 19 02:13.3 159 86.4% 154 83.7% - aware of row but could have done another interval if I had wanted to
1:00 13500 19.0 2:13.3 159 86.4%

[Mike Channin]

Any updates, guys? Hoping it is all coming together. (As a great man once said, 'I love it when a plan comes together.')

[strider77]

I echo Mike's comments. Hope all is well what's the starting date ?

[plummy]

I've booked a local hotel for the Saturday night and will be there as early on Saturday as I can manage and for as long on Sunday as I can (it's not very local so a bit of a yomp each way). If my being there for distraction, running errands or whatever helps at all then all good (from one who knows how tough this task will be).

P.S. I'm not massaging any glutes - gotta draw the line somewhere

[Iain]

Intention is to start 4:30AM on Friday morning (week today). After 3 days off had a slowish 1hr to remind myself what rowing is:

Time Distnc Rate Pace Hrmax % HRmin %
20:00 4,301 17 02:19.5 142 77.2% 90 48.9%
20:00 4,301 17 02:19.5 148 80.4% 139 75.5% - exceeded UT2 when thought about the challenge to come!
20:00 4,301 17 02:19.5 150 81.5% 142 77.2% - easier than HR suggests, warmer & more humid (didn't open window) as well as need for call of nature pushed HR up
1:00 12901 17.0 2:19.5 150 81.5%

Upper body still a bit stiff form higher DF, but plenty of time left