Pacing an Ultra-Cycling Race: How I Won the Pan Celtic Long Race 2024

On July 13th approximately 12:30am I rolled into Inverness as the first finisher of the Pan Celtic long route: 1400 extremely challenging miles, 5 ferries, 2 crashes, 1 dog bite, 1 broken phone, approximately 20 hours sleep (in beds) and all in 6ish days.

Pacing an ultra-cycling event is a balance between physical capacity, mental fortitude, and tactical decision-making. No matter if you’re riding for the adventure, or racing at the ‘pointy’ end these events are extremely challenging and certainly no walk in the park!

In this article I am going to focus on a performance aspect and although speed/distances will vary for everyone the concepts discussed are still applicable. I paced my ride based on my own physical fitness using a POWER METER and I applied my sport science knowledge and previous ultra-racing experience to not only win the Pan Celtic BUT ALSO and MORE IMPORTANTLY finish in the best physical condition I have ever managed (relatively).

To determine how to pace a race of this duration it is vital to understand the demands of it and be realistic; for me it was based on the assumption of 3-4 hours good quality sleep per 24 hours and 16-20 hours of riding (depending on stopped time efficiency) for 6 days. TIP 1 I avoid faffing and wasting times at feed stops by leaving my garmin running and one of my data fields is ‘average speed’- this forces a sense of urgency whenever you need to stop as your elapsed average will quickly drop the longer you are stationary! The less you are stationary during the day, the more you can sleep! TIP 2 before you arrive at your ‘feeds’ plan ahead what you’re going to get so you can run straight in and pick up what you need; it is very easy to stand blankly looking at the biscuit aisle/fridge section in a convenience store deciding what to buy when you don’t have an appetite!

To achieve these sort of durations on the bike for multiple days in a row, you need to understand that you are going to be in a extremely fatigued state; which you can deeply exasperate if you push it too hard (and/or fuel incorrectly). This is because you can never fully compensate the amount of energy you’re burning (while still processing it and not causing gastrointestinal distress). TIP 3 do not push harder at the start just to ‘create a gap’ or on a hill ‘to get it over with’ IT WILL NOT be beneficial in the long run! This is because the energy demand of these high power efforts exponentially increases; you can quickly burn through your glycogen stores which will then promote muscle breakdown (Gluconeogenesis).

With all the above in mind, I devised a concept: Functional Threshold Power at Maximal Fatigue 

A mistake I think a lot of people make, and I have done previously, is assume that if you ride at your ‘normal’ zone 1/2 and fuel correctly you should be able to ride pretty much indefinitely. This assumption is wrong - it will work for 12-24 hours, maybe a little longer, but not for multi-day races as your body becomes depleted and lack of recovery catches up on you. So in the lead up to Pan Celtic I calculated a new set of ‘zones’ based on a protocol which required riding to a high level of fatigue before completing a ‘threshold style test’. This gave me an entirely new set of numbers to work from.

By sticking to these new numbers early on in the race, despite feeling very easy, I was able to maintain my intensity level throughout the whole race and I did not suffer with any common ailments which have previously hampered me like seriously swollen & sore knees or Shermers Neck. Reviewing my power files it is clear; except for the Isle of Man TT where I pushed a little harder because of the 12 hour gap after finishing, I remained consistent throughout the whole race - in previous editions I have always suffered after 36-48 hours with tendonitis in the knees from overdoing it. In fact for the last push from Glengelg I was still able to manage 15mph @ 150W avg (2.3wkg) for the final 14 hours - 200 miles and 16,000 ft of climbing - including a 45 minute effort over the mighty Bealach na Ba @ 210W (3.3Wkg). This is almost identical to my first day power through the lakes.

I was extremely careful to never push harder than the roads (and my gearing) forced me. Believe it or not the longest period of sustained power (just over 300W) was 70 seconds up the steepest section of Hardknott pass (an intensity I can hold for about 2 hours when fresh!). My ultra lightweight strategy also aided this aspect as you can imagine!

This style of riding may not suit everyone; it is worth pointing out I don't have to stare at my bike computer - most of the time I have it on the map screen as you quickly build an understanding of what the intensity should feel like. As well as utilising a power meter to pace my ride, it is also important to listen to the body and ‘feel the speed’ of the bike - TIP 4: When you’re going fast, it is much more efficient to ease right back on the power and only pedal to maintain momentum. Your power gives much more bang for buck when you apply it at slow speeds (hills, headwinds and accelerating). I hope this guide provides some useful information and potentially a new perspective! I hope to cover some more topics in future like: fuelling and packing strategy.

If you would like more information, or help on how to pace your next race then please get in touch. I perform training reviews and performance consultations as well as coaching.

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POWER METER - I used Assioma Favero Duo pedals. They needed charging once; which was very easy to do during one of my sleep stops and only required 2 small adapters for my micro USB cables.

Specific training for Ultra-races.

Ultra races are extremely demanding events and although you're unlikely to be riding anywhere near your 'normal' maximal capacity at any point, with the huge amount of baked in fatigue which builds up, it will certainly feel like you're working hard for quite large proportions of the event!

With this is mind, the more powerful and fatigue resistant you are, the better you will be able to perform during the event (and probably enjoy it more too!). Now obviously it goes without saying endurance (zone 2 riding) should make up a good portion of your training; but what else should you be focusing on to best utilise your training time? I am going to lay out 2 key sessions that should be staple parts of your plan and why:

Session 1 - High Torque Strength Session

High-torque cycling training sessions focus on developing strength and power in your leg muscles, particularly targeting your neuromuscular system. Torque efforts involve pushing a high resistance, by using low cadence (typically less than 60RPM) with a mix of seated and standing efforts. They are also particularly good at strengthening the knees, and core which will help prevent injury - one of the most common reasons for scratching an ultra event is knee related problems.

Warm up) 10-20minutes should be sufficient slowly increasing the intensity from a conversational pace all the way to getting a bit of a sweat on!

Main set 1) 6 x 3 minutes of low cadence (50-60RPM) at roughly 80% intensity focusing on smooth, controlled pedal strokes engaging both the upward and downward pedal stroke. Recover for 2 minutes between each of these intervals with very easy spinning and low resistance.

After your final 3 minute interval allow 5-10 minutes to recovery fully before beginning main set 2:

Main set 2) 8 x 15 second maximal seated sprints from a 'heavy' gear emphasizing an explosive effort. Allow 1-2 minutes recovery between each of these efforts depending on fitness level. A Heavy gear is a bigger gear than you would normally choose (one that is harder to turn initially).

Cool down) 10-15 minutes allowing your heart rate to drop gradually. Cooling down will aid your recovery by flushing metabolites that have built up over the course of the session from your muscles.

Session 2 - Sweetspot Session

Sweetspot training sessions are designed to target a specific intensity range that is just below your threshold power; providing a balance between aerobic development and manageable training stress. They are particularly useful for building your aerobic engine without the requirement for huge volume when, lets face it, everyone is time poor! Sweetspot will also develop your functional threshold meaning you will be able to work at a relatively lower intensity for the same power as you become stronger.

Warm up) Same as before 10-20minutes should be sufficient slowly raising the intensity from a conversational pace up to about 90% effort.

Main set ) 3 x 15 minutes at Sweetspot intensity with 5-10 minutes recovery between each block. Sweetspot is considered to be around 88-92% of Functional threshold power if you have a power meter but if you are training by feel it is around an 8 to 8.5 out of 10 perceived effort (depending on volume completed)

Cool down) After the final Sweetspot effort cool down for 10-15 minutes reducing the heart rate and maintaining a nice high fluid cadence.

As your training ramps up you can increase the Sweetspot volume in your sessions. It is also good practice, if you have the tools to make sure you periodically test to ensure you're training at the right intensity.

Need any help with this please get in touch via my Instagram or website contact form and if you like this content please leave a comment on the IG post! Thanks.

Hill Climber to Ultra-Racer. How to prepare for the extreme?

I think its safe to say riding the Pan Celtic Race series (or anything similar) is one of the most physically and mentally demanding challenges you can undertake as a cyclist.

What are the considerations? Multiple days in the saddle, typically 5-6. Suitable lighting for 24 hours a day riding and GPS to navigate/record the whole race. A plan for fuelling and managing extreme sleep deprivation and fatigue. The list goes on. However, in this short blog, I am going to focus on some advice when training for an ultra event.

Build a Solid Base:

• Start with consistency. This is by far the most important aspect of a good training plan. Gradually increase your weekly mileage and aim to spread it out throughout the week; it is much better to do 5 x 1 hour sessions than 1 x 5 hour on the weekend.

• Include long rides in your training to simulate the demands of the ultra event but dont worry if you cant manage long rides every week - for most people this just isnt realistic.

Progressive Training:

• As well as increasing volume, you also need to increase intensity and to get this right you should be keeping track of your fitness with testing.

• Incorporating interval training is a good way to improve your endurance and strength with the right sessions.

Strength Training:

• Include strength training in your regimen to build muscular endurance and prevent injuries.

• Focus on core strength, as a stable core is crucial for maintaining proper form during long rides.

• Also consider your joints (knees specifically): riding with a heavily laden bike is going to slow you down - this means you're going to run out of gears quicker going uphill and potentially force you to grind more than you would like on the really steep stuff. In isolation, this would be fine; but when you're having to do this frequently, with no recovery over the course of a day it will quickly take its toll. Therefore to counter this, make sure you're doing strength related, high 'torque' efforts on and off the bike.

• Protect your neck! Something I learnt the hard way on my first PCR! Strengthening your neck to deal with long hours in the saddle will be crucial and often overlooked. Some simple exercises every few days is all that is required!

Nutrition and Hydration:

• Practice your nutrition and hydration strategy during training rides. Find what foods and drinks work best for you.

• Just like your muscles and aerobic system, your digestive system is trainable too. The last thing you want is stomach issues/acid reflux during your race.

Recovery and Stretching:

• Ultra-cycling often leads to repetitive strain on certain muscle groups and joints. Stretching helps to address muscle imbalances, reducing the risk of overuse injuries. It also promotes better muscle function and joint stability, decreasing the likelihood of strains and sprains.

• Prioritize recovery with rest days, proper sleep and doing as little as possbile. To improve you need to recover properly!

• Listen to your body and adjust your training if you experience persistent fatigue or pain.

Mental Toughness:

• Develop mental resilience to push through challenging moments during the event (there will be many)

• You have to race in all weather, so force yourself to train in it! Yes Zwift is great (or any other indoor training aid) but sometimes it's important to just get out. It also helps refines skills on the bike including handling.

• Practice visualizating possible challenges and how you would deal with them.

Test and Adjust:

• Use training rides as opportunities to test your gear, nutrition, and hydration strategies.

• Make adjustments to your plan based on what works best for you during training.

Maximise your Training:

• Everyone knows about zone 2 training, it should form the basis of your plan, but ensure you're actually doing zone 2!

• Develop a well-structured training plan that includes a mix of intervals. You want it to be 'fun' and engaging to maximise quality but most importantly your consistency. Accountability here also helps.

Remember, challenges like this should be fun and an adventure, and training is part of the whole experience. The better prepared you're the more you will enjoy it I guarantee! I'm planning to write some more posts including specific race stratergy (focusing on my lightweight version and the logic behind it.). If there is any topics you would like me to cover don't hesistate getting in touch!