Sonomas disaster...with lesson learned, the hard way of course

[Ryan Gibson]

Well, I have finally recovered from a disaster of a race at Sonomas. Lesson learned the very painful way...too much sodium and electrolyte/carb supplements are no bueno!

 

Having placed 2nd in Cat 2 U35 last year (second to a Cat 1 roadie weighing about 135 :), I was hopeful to place top 10 Cat 1 this year. My fitness, bike handling and experience have all improved markedly from last year, and I was finally starting to feel an upward trend of recovery and performance since peaking from Sea Otter to Boggs. I had put in good training miles, including a 30mi/6000' no-dab ride on Monday of race week, and felt well prepared for a good performance.

 

I usually train on a light mixture of Roctane or Cytomax, supplementing with Cliff bars on longer rides. Gubrew, Roctane, or Cytomax supplemented with Hammer Gel or Gu gels for races has worked well for me. Given that this race is longer and harder than just about any other ride I will do on a mtb all year, I overcompensated by taking a several Endurolytes, extra scoops of Roctane in my bottles, and two pre-race gels, followed by two an hour. I was hydrated, but obviously had an imbalance...believe too much sodium. 

 

The race started well, although given the long road start I didnt make a point to be near the front, having rolled into the gates a little late from my warmup. I felt ok as we headed up the hill towards dirt, and think I was in the top 30 overall...which quickly changed by mile three as I began to get the dreaded cramp tickle in my right quad-not a good sign. I knew early that something was off and it was only a matter of time before I cramped. I continued on, working hard anaerobically and aerobically...probably averaging a heartrate in the 160s-170s.

 

Mile 27/4500' came with an abrupt double full leg cramp as I dismounted to hike a loose rutted section. I literally could not move in inch as both legs convulsed in cramps. Looking down at my right quad-it looked like it might give birth. Disgusting and some of the worst pain I have ever felt (worse than shattering my clavicle and fracturing my pelvis a few years ago while riding mx). I barely managed to walk the ~2 miles to the aid station, trying every so often to re-mount, which was met with more cramps. Literally could not bend my legs without cramping. Damn, day over. Thankfully the aid station was amazing, and the volunteers quickly got an IPA in my hand and my bike on the boat for a trip across the lake on the "sea squirrel". The weekend was not at all lost despite the terrible race...as my brother and my three year old son camped out at Lake Sonoma that night, and canoed the Russian River the next day-a great weekend despite Sonomas :)

 

My post-mortem is that I just took in too much sodium, but who knows. I was not dehydrated, and did not feel over-hydrated. In getting back in the saddle this past week I have been riding with just a little electrolyte in my water and cliff bars....and no sign of cramps. Going forward I am going "ramp up" with fueling less, and treat my race day fueling more like a regular training day (maybe with one extra gel before the race).

 

Off to Downiville for my first time this Friday, and excited to race the Downiville Classic later this year.