Great news Vermont 50 Mountain Bike or Ultra Run runners our 2020 running race qualify for UTMB points. The 50 mile run will earn you 3-points and the 50 Km run will earn you 2-points.
50 mi=3 points 50 Km=2 points
For more information about UTMB races please visit their race page.
Race registration opens May 25 at 7 p.m. EDST. The mountain bike races typically sell out in minutes. The run races are open until September 7 or until they fill up (we’ll keep you posted on available spots) See you September 27.
Michael Murray, guest contributor for the Vermont 50 Race Blog
How a first timer prepares for a race physically, mechanically and
nutritionally?
You may have just bought your first
mountain bike or been mountain biking for years. You
have been spending your weekends going around your local mountain bike trails
mastering the corners and trying to beat your best time. Now you have decided
to take the big leap and take part in your first mountain bike race.
A mountain biker may be getting themselves
physically psyched up before the race begins. They may be happy they have just completed a
daunting part of the trail. There is no need to do it at the start or at the
finish line. Move to the side, and take in some of the amazing atmosphere of
taking part in a mountain bike race. Don’t get in the way of other mountain
bikers.
Middle of the Trail
Mountain Bike races can be very
competitive. Cycling enthusiasts are keen to get their own personal best times
at the event. If you need to stop for any reason make sure you move off to one
side. It is not only mountain biking etiquette. An individual fixing their puncture in the
middle of the trail can be dangerous.
The majority off mountain bike trails have
no directions, so make sure you are travelling across the trail in the correct
way. Don’t try and push up the trails, try and use the separate push up tracks
to get back up to the top. No one wants
to encounter the rubber meets face thing. It’s one way to get a first way ticket to seek
medical treatment at the local hospital.
Litter
There is no way to break it you. There no
magical litter picker that is going to pick up your litter. Don’t drop your empty water bottle or snack
bar wrappers as it’s not going to decompose for around three hundred
years. The weight of carrying an empty
water bottle is not going to take too much of your energy. Make sure you carry it back and put it in the
bin.
Physical Preparation
Taking part in your first mountain bike
race can be a daunting task. What should you do to prepare?
Spend Time Mountain Biking
It may seem a little a little bit obvious.
However, you would be a little surprised on how many entry level mountain
bikers spend time in the gym or cycling to work.
Don’t forget to plan to spend time on your
mountain bike mountain biking. The more
time you spend on your mountain bike will help them improve their upper body
strength and their mountain biking skills.
Vary your Mountain Biking
Get used to different types of mountain
bike trails by not always sticking to the same mountain bike trails. Exploring
new mountain bike trails will help a rider get used to different types of
mountain bike trails. Find out local
mountain bike trails near
you.
Strength training
Entry level mountain bikers need to think
about adding a bit of strength training into their training schedule.
The endurance and terrain not only take its
toll on a rider’s legs, but also their core and upper body. Having good upper
body strength in the shoulders and arms will help the rider support themselves
while mountain biking.
Working out the rider’s core, lower back and hips will help the rider keep a good riding position when they start to feel tied and allow them to maintain their pedal power. Check out an article on the mountain bike training.
A lot of mountain bike races will allow the
rider to get a feel for the mountain bike trail before the race begins. Going
for a little practice run on the mountain bike trail is a brilliant way of
building a rider’s confidence in tackling the mountain bike trail.
Five Ways To Prepare For A Mountain Bike
Race
Being comfortable on mountain
bike trails with climbs
Have confidence in the saddle
Set up your Mountain Bike
Riding with more experienced
mountain bikers. (Join your local club
Don’t panic if you find part of
mountain bike trail difficult
Preparing The Mountain Bike for Race Day
Once a rider has prepared themselves
physically and mentally. The rider needs to make sure their mountain bike is
ready for race day. Shifting smoothly
and braking perfectly.
The tires should be in good condition and
be pumped up to the required PSI level.
All the parts on the mountain bike should be tight, lubricated and
adjusted for the rider’s personal preference.
A
mountain bike race will put a mountain bike to the test. No rider wants to pull
out a mountain bike trail due to a mechanical fault.
Eleven Steps
Removing Accessories: Before a rider can clean
their bike the need to remove any lights or bell.
Turn the Mountain Bike Over: In order to protect the mountain bike, use an old towel for the
ground.
Remove the Wheels: Use the quick realise lever to remove the front and rear wheel.
Cleaning the drive system: Use and old cloth and some soapy water to clean the rear derailleur and any moving parts. Give the chain a good wipe with the cloth. Clean the chain ringing with a brush. Wash the pedals and the cranks. Give the mountain bike a good wipe down.
Clean the underside: Wash the front forks with the cloth and then wipe them dry. Clean
the centre and rear of the frame. Clean
the handle bars with the cloth and the brake levers. Finally use the cloth to
clean the seat.
Wheel Cleaning: Get a wet cloth and clean
the rims on the front wheel. Next clean the spokes on the axle. Use a degreaser
on the disk brake system. Clean the rear wheel and the rims. Pay close
attention to the rear axle and disk rotor if you have one.
Check the Wheels: Test the wheels by spinning each one and make sure each one turn
freely. Place your finger against the rim to see if there are any dents. It
should look straight and smooth.
Test the Drive System: Get both pedals and spin them. There should be no noise or
grindings. They should be turning freely.
Top side of the bike: Grab the mountain bike by both hands and turn the mountain bike the right way. Use a clean cloth on the handle bars, headset and pay close attention to the brakes.
Brakes: Test the brakes by pushing the mountain bike back and forth by gently applying the brake levers. For V brakes check the cables for any wear and tear or fraying.
Lights: Test the bike lights to make sure they are in good working order.
Now that we have looked at how to prepare
physically and mechanically for an entry level mountain bike race. We will now
look at how to prepare nutritionally for a mountain bike race.
One of the biggest obstacles entry level
mountain bikers have is figuring out what is the best types of food to eat
before race day.
Having some porridge with honey that
realise carbohydrates that will keep the rider fuelled up for longer. A rider
should aim to finish breakfast two hours before the race and drink 500 ml of
water.
Fuelling your body
The body can only store a certain amount of
energy, at some point a rider will need
to eat on the ride. On average the body consumes roughly sixty kilograms per
hour.
Good snacks are energy bars, gels or energy
drinks. Don’t wait until your feeling
hungry, as this may be too late.
A rider should look to consume around 500ml
per hour. Setting an alarm every fifteen minutes is a good way to keep hydrated
on a regular basis.
Good Nutritional Snacks & Drinks
Fluids: Avoid coffee or tea. Choose
an isotonic sports drink that is tasty and replenishes electrolytes and daily
dose of vitamins.
Bananas: Are a good choose. They come
with easy packaging that can be opened easily. They contain carbohydrates that
help keep energy levels up and lots of other health vitamins.
Apples: A good fruit at the end of
a ride. Apples contain vitamins and sugars that are ideal for a little pick me
up and energy boost. They will also help with hydration.
Jelly &
Peanut Butter Sandwich’s: Easy to make and prepare
and will offer the rider a well needed boost in energy levels.
Canned Tuna: A good source of protein that will help balance the carbohydrates.
We are moving our operation to Base Camp at 450 Ski Tow RD in West Windsor/Brownsville VT beginning on Thursday morning. This means we will be crazy busy getting things ready for the race on Sunday and may take a while to respond to your emails or Facebook messages. Please have patience with us.
See you all soon
We’re looking forward to seeing everyone in a couple days. Weather is looking pretty good.
Sunrise 6:43 a.m., Sunset 6:37 p.m. Moon rise (just a sliver of the moon) 7:32 a.m. moon set 7:33 p.m.
Checklist
Have you: Downloaded your race documents? Talked with your CREW about what they need to do for you and shared the Crew Handbook with them? Told your family, if they are spectators, to wait for you at the finish line? Packed your DROP BAGS? Know your RACE WAVE? Packed your ID or taken a photo of it and saved it to your phone? Downloaded directions to 450 Ski Tow RD, West Windsor VT?
I guess you’re ready to rock and roll! We’ll be waiting for you in the BIG TENT!
In order to park at these designated aid stationsCREW VEHICLES must display a CREW PARKING PERMIT.
Vehicles that arrive at the designated aid stationswithout a parking permit will be asked to leave or be towed.
Vehicles must be registered on Saturday at the CREW TABLE in order to receive aid station driving directions and their parking permit.
CONTACT WITH RACE PARTICIPANTS ANYWHERE OUTSIDE OF THESE DESIGNATED AID STATIONS IS A VIOLATION OF RACE RULES AND GROUNDS FOR DISQUALIFICATION.
Crew Vehicles On Course Must Display A Parking Permit
Participants may register ONE vehicle at the Information Table to “crew” them on course. This vehicle MUST display the “Permit” to allow them to park at the designated aid stations. Relay Teams-one vehicle per team. Please stay off the actual race course as much as possible. You will be given Crew directions to these designated aid stations at the Information Table.
Why Only ONE Vehicle ?
In order to receive the proper permits and support of the community members around our race we MUST keep traffic on race day to a minimum. We have agreed with the communities to enforce the ONE VEHICLE per participant (or relay team) rule. This agreement allows our race to continue. Violation of the ONE VEHICLE rule jeopardizes the future of our race.
Friends And Family-Are They Crew?
They can be. Crews follow you around on race day giving you support during the race. They can provide you with food, beverages, change of clothing etc. But they can ONLY do this at designated aid station locations on course. And their vehicle must be registered with us and they must display our race crew parking permit.
In order to enter any of these aid stations, the CREW VEHICLE must display our race PARKING PERMIT. Vehicles WITHOUT A PERMIT will be asked to leave or will be towed.
Crews can ONLY meet their race participants at: #3 Skunk Hollow (50 Mile ONLY) Mile 12.0 #7 Greenall’s (50 Km, 50 Mi) K13.4 M/50M 31.5 M #10 Johnson’s (50 Km, 50 Mi) K28.5 M/ 50M 47.5 M
Friends, Family, Spectators-Your Cheering Squad
Friends, Family and people just wanting to see you finish can park at the Ascutney Outdoors parking lot (or other designated parking around base camp) and wait for you to arrive at the finish line to cheer you on. No parking permit is required to park at base camp.
