Event: Central Coast Mountain Bike Race Series 4
Category: Expert Men 35-44
Date: April 4, 2004
Place: 12th
Field: 18
Team mates: Mike, Cory, Rick

I blew this race from not using my head. It was a race of lessons re-learned. Within the first lap I began to cramp in my calves. Soon my legs were feeling dead and on the verge of cramping. I fought with that the whole race. What happened?

Lesson 1, I neglected to warm-up correctly. It was a chilly overcast day. I layered up to keep warm and then spun out for a lap on the course. Then I returned to the truck and messed with the bike. On the bike again and casually rode around. Might as well have been a Sunday ride to the cafe.

The start of the race was a big warning flag for me. As the group surged off up the road I had trouble keeping up towards the front. My legs didn’t have the kick they normally do. Uh oh. We dove into the single-track and hammered along. Ok, the legs felt a little better. But that was only for a short bit as the pace dropped just a little. Then we hit one of the short climbs. Uh oh. I began to drift off the back. But I fought and caught back on.

Then into the second lap and I started drifting back again. With a good headwind on lots of the course, I was screwing myself by not being on a wheel. Now I had to fight harder and my legs really began to suffer. Around and around for two more laps of solo chasing. As I passed through the start/finish for the 5th and final lap, I glanced back and spotted a chase group. I resigned myself to be caught and therefore get a much needed draft.

Oh that was such a relief but the prior solo effort had taken a toll. Plus, my legs kept wanting to cramp. Even my quads were tightening up, especially on the short uphills. By the far end of the course I was still hanging on. We rounded the upper end and dropped onto the road. In front of me were two riders, one my teammate. He looked back and I nodded in acknowledgement. He, remembering past strategies, took this to mean attack. Bang, off he goes! ‘Nooo’ I yell as I attempt to follow but legs cramping up. He hears and glances back but he already away and off the front. The rest of the group jumps and I watch as they all roll past. I’m now straggling at the tail end, barely holding on.

Cory, my teammate, does a wise move and attacks just before the top and hits the single-track at the front. I hit it at the back. The pace picks up as we make a dash for the finish. It’s twisty fast single-track and being stuck at the back means I just have to trust the wheel I’m on. We swoop around another corner and then it’s all brakes and dust and a rider on the ground. It’s one of my teammates [name withheld as a courtesy :’) ]. I manage to not slam into the rider ahead and also avoid my teammate. I slow and check and double check that he’s ok. He’s more bummed then hurt and yells at me to get moving.

I glance up the course and know there’s no chance at all to catch on. I start rolling out, glancing back to see if there’s anyone coming up. It’s fairly clear but I kick up the pace. No need losing more places. I hold my own and finally drop down and into the start/finish. I’m fried. I roll out and go spin down. ‘What happened’ I think to myself. I then remember something I had heard about from others and also read about.

Not enough electrolytes in my system. What are electrolytes? Salts. Also known as ions. Our body has a high concentration of sodium chloride. Without going into details, the electrolytes help carry electrical impulses between cells. Running low on them can disrupt the transfer of these electrical impulses. Muscle control starts acting up. Cramps start building. Where does the sodium go? Through sweating, which causes a loss primarily in sodium and potassium. Therefore, the need to replace them during hard exercise.
Lesson 2, have enough salt/sodium that morning and even the night before. did drink plenty of fluids and include an electrolyte replacement. Some even recommend a salt tablet instead of ‘sports’ drinks which can bother your digestive system.

Therefore, my system was dealing with the combined effects of not enough of a warm-up and a deficit of electrolytes.

Till next time!

Cheers.

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