Thinking of doing a long-distance Time Trial?

Thinking of doing a long-distance Time Trial?  Anthony Green gives us an insight into his recent exploit.

Following an extensive race history of 200+ results I felt I needed a new challenge. For well over a decade, I've raced a lot 10/25/50 mile TTs. You get to a point in which you think to yourself you're racing the same courses repetitively across a season and you need a new challenge to add a spark to your season. 

After achieving my first 50TT back in 2015 I've done a fair few since setting a pb in 2018 with a time of 1hr 53min on the notoriously fast S100 course in Cornwall. I tend to race a little better over a longer distance as I enjoy the ease into a longer race rather than the punch from the first second of a 10TT.

A few years ago, I toyed with the idea of doing a 100-mile TT just to see what it was like. In those 3 years I've entered 2 but due to different circumstances I withdrew before the closing dates. I turn 40 next year and am uncertain if I will continue racing for another year so I had to achieve the distance this year. I'm the fittest I've ever been, mentally strong and was well up for it so back in May I entered the Welsh National 100TT set to happen July 2nd 2023. The entry had closed in June,10 days before but the race date, I had not withdrawn. I was going!

Prep for this event began almost from the time I entered, and I thought I'd list some of the things to consider and prepare for a longer distance event.

Money- 

Factor in costs, I'm not a pro racer, I don't have a team bus on hand, and I went to Wales for the 100TT it wasn't going to be cheap. As a dad of 2 and a roof to keep over our head money can be tight so the event should be appreciated and prepared for. Factor in entry fee, accommodation, fuel as it all adds up.

Ask for guidance of someone who's the distance- 

Going into the unknown I felt it was important to prepare. Around a month before the 100TT I contacted local friend and National 12hr CTT Champion Tim Mcevoy to get a few pointers.

His help and guidance were invaluable, I would have had no clue how to pace a 100TT without Tim's help, he guided me with nutrition, race strategy, course information. I went into the race feeling more confident with his help and without him I would have probably failed at mile 60.

Bike - 

Be sensible with your kit, I used my 8-year-old Dolan Scala for the 100TT, it's worth about £500 but I've done a 21.02 10TT and a 54.26 25TT on it in the last 12 months. It's old but gold and I don't have thousands to spend on a new one. The biggest change I made was the wheels, I normally race tubulars, however I didn't want to get 95miles in and puncture so 2 of my friends Chris and Phil loaned me a clincher disc and a clincher front. I removed the saddle light clamp and attached a saddlebag with puncture repair kit. I used an additional saddlebag between the handlebar extensions as storage for the huge number of gels I carried and consumed.

I left my gearing untouched, 60T front single and a 11-28 rear cassette.

Under CTT rules all bikes must be fitted with front and rear lights, I opted to use 4 lights, 2x rear and 2x front in case one battery went dead, also its better to be seen than not and from someone who organises and time keeps it makes those racing easier to identify from the public out enjoying a social.

Preparing myself-

It's all very well having the wheels but if you haven't got an engine there is no point on entering.

I was probably the biggest challenge to prepare.

Mentally you have to want to do this distance, I went into this Championship knowing I stood no chance of winning; I knew it was going to hurt, I knew I was going to suffer, and I knew I'd be paying for it days after. What pushes someone to do that to themselves I hear you ask? 

Life can be a challenge for many, I do think cycling really helps with mental and physical health. A lot of my darkest moments have been battled on 2 wheels. Following being diagnosed with a medical condition back in October 2021 I am someone who needs to be kept very busy, if I'm not busy I'm not good, as I'm getting older, I need to be challenged more. I like achieving things and the 100TT was on my list.

My training remained the same, being a dad and running a business time is precious so I don't get the opportunity to go on rides over 1hour a lot. I train 5-10 hours a week including a few days a week when I'll train 1hour in the morning and 1hour in the evening.

Nutrition was a big battle, I normally race at 70kg, for this event in the weeks leading up to it I ate very clean and got down to 67kgs. The reason for this was I knew the bike was going to be heavier, I had to carry 1.5ltr of fluid on board as well as additional items so it was simply to compensate.

I started to drink 4-5ltrs of water a day in the week before the 100TT to get really hydrated, this was something I'm not use to, my days normally comprise of 3x double espressos, 1x can of sugar free pop and a Non-alcoholic beer in the evening (I know what you're thinking, shocking).

I ate as normal in the build-up but on pre-race day I did have a large pasta dinner followed by some chocolate (Hey it was all going to get burnt on the Sunday, why not? Ps M&M brownies are amazing).

In the week before the race, I did 3-4 zone 2 rides only, I wanted my legs to be as fresh as possible following a 25TT 7 days before. Pre-race day I happened to be time keeping the South West Youth TT in Ermington, I arrived early and decided to ride the Modbury 13mile circuit on my TT bike as a pre-race ride. 

How the race went-

Following part of my Saturday near Plymouth helping at the excellent youth race ran by City Cycle Couriers I headed to Wales. Arriving at 5pm I decided to drive the course which was made up of 3 x 30mile loops and a final 10-mile leg to the finish. I was impressed with the course; it was definitely one of the flattest courses I've race on. I then found the Airbnb I had booked for the night for a relatively comfortable night (I never really sleep that well before a race). 

The morning of the race I didn't need the alarm I'd set as woke naturally at about 4am, I made up a AeroPress coffee and off I went. I was first at the HQ but happy to speak to some very friendly riders and helpers as they arrived. They noticed I had come along way and I'm not sure why they didn't believe me when I said Penzance Wheelers had provided a speed boat for the trip, can't fool the Welsh it seems.

I got ready, lagged the leg's, shoulders, neck and elbows with deep heat. I had filled a CamelBak bladder with 1.5ltrs of fluid and zipped it up inside my skinsuit with the mouthpiece close by so I didn't have to move my head much. I didn't do a warmup for this event so rode directly to the start where I was greeted by a fabulous timekeeper, very nice man, very friendly and wished me a safe race.

6.28am I was off, the plan was to ride 25miles at 180w, 25miles at 200w, 25miles at 220w and 25miles at whatever I had left. I'm not keen on racing with power as I'm definitely more of a heart rate focused rider but for this distance I understood its importance. 

The first 20miles I'd averaged 185watts and was cruising at about 24.5mph average speed. It was a very comfortable pace with my heart rate in mid zone 2. I hit mile 30 and noticed a huge problem compared to the same point an hour before, the wind speed and raised considerably, the 10mile final legs now had a block headwind. I remained calm following Tim's guidance and knew there was a plan to adapt if needed. I decided to try and ride harder into the wind and drop the effort on the faster legs to conserve energy. Miles 30-60 my average speed had risen to 25mph and power in 200-200w mark, it was going well but I was dreading those 10mile legs down to the finish area, they felt downhill but the speed was dropping below 19mph at times, my legs felt like they was pedalling squares whilst watching my average slowly drop, at a couple of points I remember thinking to myself "come on Dad if you are up there somewhere either cut the wind out or blow the other way" (I quite often think of my late father when racing). 

Mile 65, I remember this mile, I ran out of fluid! I didn't feel I needed any and didn't want to stop for more as id have lost time and struggled to get going again, I was consuming 3x gels per hour so figured I'd take the gamble and keep riding, I was nervous about not having any actual food for the 100miles but Tim was right, it wasn't needed.

Miles 70-80, my favourite block of the lot, to give you some kind of idea as to how strong the head wind was on the finish legs when I turned, I achieved the 10miles from 70-80 in 21min 20sec off 195w! It was flat and rapid. My average speed had risen to 25.2mph.

Miles 80-100, sadly after the fun of the fast leg the speed dropped, navigating my way through the potholes of Mitchell Troy and having to face the finish leg one last time I was trying to give everything I had left, with cadence down to about 60rpm in the head wind I painfully had to watch that 25mph average tick to the 24.9mph mark before crossing a welcomed finish line. I sat up after being aero for 4 hours for the 7mile ride back to the HQ reflecting on what an extraordinary distance and event that was. I respect the distance of 100 miles, and I respect every rider that's ever achieved it. I set myself a target time of 4hrs 30min compared to CTT Spindata In which I was predicted to finish 20th out of 60 with a time of 4hr 05min 08sec but I actually finished 14th with a time of 4hr 1min 12sec.

It was an event I shall never ever forget; I was proud to take the Penzance Wheelers Club name to Wales.

If you ever get the opportunity to have a go, 3 tips, prepare, ask for guidance and have fun.

I'd like to thanks Tim, Chris, Phil, Penzance Wheelers and most of all my wife and kids for their support along this fabulous challenging journey.