Hannah’s Kokopelli FKT, Jonathan’s Downieville, Pacing, and More - Ask a Cycling Coach Podcast 483
Jul 18, 2024
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Hannah, holder of the Kokopelli FKT, discusses her equipment choices and nutrition during the ride. Topics include endurance cycling feats, overcoming adversity, Kokopelli route exploration, nutrition/hydration strategies, gear choices, chain waxing, Downieville race experiences, and more.
Hannah's FKT emphasized hydration and nutrition balance in extreme endurance challenges.
Equipment choices for Hannah prioritized comfort and endurance over weight and aerodynamics.
The speaker highlighted adaptability and technical proficiency for competitive performance in challenging races.
Deep dives
Hannah Auto's FKT Attempt on the Cocopelli Trail
Hannah Auto attempted the fastest known time (FKT) on the Cocopelli trail, a 137-mile trail from Moab, Utah, to Loma, Colorado. This challenging trail features 16,000 feet of climbing, starting at 4,000 feet elevation and reaching up to 8,500 feet. The route includes diverse and demanding terrain, like a three-hour climb at the beginning and technical sections with ledges and steep climbs later on.
Navigating Water and Nutrition Challenges
Due to the trail's remote nature and lack of water sources, Hannah had to filter her own water and carry all her nutrition for the 12-hour effort. She managed her fluids with 2.5 to 5.5 liters of water, consuming 100g of carbs per hour to fuel her ride and 3,100mg of sodium. Despite minimal opportunities for refilling, she strategically balanced hydration, nutrition, and electrolytes throughout the ride.
Equipment Choices for Endurance Performance
Hannah selected a full-suspension bike, the Pivot Mach 4 SL, for its cushioning on rough terrain, despite the extra weight compared to a hardtail. She opted for 2-4 PSI tire pressure increase throughout the ride, maintained with a 32 chainring for optimal gearing. Her equipment choices prioritized endurance, efficiency, and comfort over weight and aerodynamics.
Mental and Physical Toughness in Overcoming Challenges
Hannah's Cocopelli FKT attempt showcased her mental fortitude and physical preparation for enduring extreme conditions. Despite facing hypothermia, lack of dexterity, and near exhaustion, she persevered to beat the previous women's record by 1 hour and 14 minutes. Her experience highlighted the importance of preparation, flexibility, and resilience in tackling monumental challenges.
Performance Testing Challenges and Reflections
The speaker discusses the challenges faced during the performance testing period and the subsequent reflections on his training and preparation strategies. Acknowledging the need for thorough technical considerations, such as chain maintenance and bike preparation, the speaker dives into the details of his experiences, including the time-consuming procedures involved. Despite prior challenges with chain waxing, the speaker found better results in waxing over lubrication during a demanding race scenario, emphasizing the impact of technical choices on performance outcomes.
Race Strategy and Execution on Demanding Terrain
The podcast episode delves into the detailed insights gained from a challenging race experience, focusing on the strategic considerations and execution on demanding terrains. With a specific goal of achieving a top placement in the race, the speaker outlines the course's rigorous details, emphasizing the physical and technical demands faced during the competition. Reflecting on pacing strategies and equipment choices, the speaker highlights the importance of adaptability and technical proficiency in navigating challenging descents and maintaining competitive performance throughout the race.
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