72 hours from the Leadville 100 MTB

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Welcome to The Movement Memo, a bi-weekly newsletter where I share actionable tips to help you live your best day ever, every day.

Today's Programming 

• Movement: 10 rounds for time

• Quote: Ikangaa on preparation

• Lesson: My 2024 Leadville 100 MTB race strategy 

• Optimization: The science-backed supplement stack

Today's Movement 

Complete 10 rounds for time:

• 3 clean and jerks

• 3 burpees over the bar

  
  ♀ 95 lb
  ♂ 135 lb

Today's Quote

The best in the world do not become the best in the world by accident.

Watching the Olympics the past couple of weeks reminded me of this.

You see all the athletes meticulously warming up and going through their pre-race routines.

They have been training for this moment their entire lives. Everyone is world-class. Everyone has prepared well.

The medal winners are the ones who are able to trust their preparation.

Today's Lesson Learned

Leadville 100 Mountain Bike Race Strategy (72 Hours Out)

We all know that familiar feeling when our stomach turns to knots and our mind begins to race.

This is how I anticipate feeling the night before the Leadville 100 mountain bike race. With the race just three days away, I can’t stop thinking about it! Although I might feel anxious, I will remind myself this is natural for athletes before competition.

To combat this, I will keep my routine as close to normal as possible.

The Final Prep

The taper before a big competition is always the most challenging part of my training, but it’s crucial for allowing my body to recover and rebuild strength, optimizing performance. By reducing training volume and intensity in the final days, I can ensure I’m fully rested and at my physical peak. However, tapering disrupts my routine, often leaving me feeling restless and anxious. Despite these challenges, tapering is essential for preventing overtraining and ensuring peak performance on race day.

One strategy I picked up during my Ironman years is to write out my entire race day plan, detailing:

• Fuel consumption and timing
• Gear to wear
• Sections of the course to attack or back off
• Strategies for difficult climbs and descents
• Target wattage and heart rate

This helps calm my nerves and is useful for post-race review to determine adherence to my strategy and identify areas for improvement.

Despite my concerns about not having ridden more than three hours during my training prep, Strava indicates I’m 39% fitter than two years ago, and I won’t argue with that.

Thoughts 72 Hours Out from Leadville 100

• Perspective: Treat the race like a catered training day. I’ve put in the mileage, now it’s time to let it shine.
• Enjoyment: It’s a long day but a short memory. Enjoy every moment.
• Mindset: I’m the fittest I’ve ever been. Stay in the moment, and when it hurts, remember that voluntary pain is a privilege.
• Focus: Concentrate on reaching the next aid station. Breaking the race into smaller goals will keep me motivated.
• Pacing: The harder I ride, the faster I go, and the sooner I finish. Just don’t bonk.
• Nutrition: Fuel is my friend. Proper nutrition and hydration are key. Elevation is in my blood, and grit is in my DNA.

By keeping these thoughts in mind, I am ready to tackle the Leadville 100 with confidence and resilience.

The Last 24 Hours Before the Race

My nutrition plan for the day before the race will be:

• Meal 1 (12:00 p.m.): Four eggs, 1 Dave’s Killer Bread Everything Bagel with Kerrygold Butter and Natural Grocery Almond Butter, 3 Applegate Turkey Sausages

• Afternoon Snack: 1 Morton Bar (225 Calories), 64 Ounces Water with LMNT Electrolytes

• Dinner: Bistro Steak, Crispy Fingerling Potatoes sautéed in Olive Oil, Salt, and Pepper, Cherry Crisp with one scoop of Vanilla Ice Cream for dessert

• Pre-Bed: Beam Dream + 1 bottle of Momentous Fuel (Carbohydrate Mix)

Race Day Strategy

On race day, I’ll get out of bed at 5:45 a.m. and make breakfast: Kreatures of Habit Overnight Oats, with two scoops of Caffeine Army, a banana, and a generous splash of maple syrup. I’ll take a small chunk of a Troscriptions square of methylene blue for its mental benefits. My hydration strategy will include filling two bottles with water, adding Momentous Fuel, and two shots of HVMN Ketone IQ.

Start and Early Race Strategy

Starting in the green corral at 6:35 a.m., I’ll navigate the first 20 miles, focusing on pacing through single-track sections and managing descents despite slower riders.

(Based on my results from last year, I qualified for a better starting position than I’ve ever had!)

On-Course Nutrition and Hydration

Throughout the race, I’ll consume:

• One Morton bar (225 calories) every two hours

• A 325-calorie maple syrup goo mixed with caffeine

• A 100-calorie Morton Gel with 100 mg of caffeine

I’ll drink one bottle with Momentous Fuel per hour, stopping at three aid stations to refill, ensuring I drink 8 bottles in total.

Climbing and Mental Strategies

Climbing Columbine Pass, I’ll focus on maintaining my energy and mindset. This is the hardest section of the course, consisting of a 7-mile, 3200-foot climb that takes me over 12,000 ft. I know there will be sections I need to walk, but I will push through with the confidence from recent high-altitude training sessions.

Finishing Strong

Seeing friends and family along the course will provide essential mental boosts. From mile 70 to 105, I’ll manage fatigue by focusing on my training and the support around me. My goal is to complete the race in under 9 hours, aiming to match or exceed my previous time of 8 hours, 46 minutes.

Final Reminders:

• Take a full rest day before the race

• Use Ketone IQ for mental presence

• Maintain hydration with eight bottles of Momentous Fuel

• Consume 1,300 - 1,400 calories throughout the race, potentially increasing to 1,500 calories

• Adjust tire pressure for optimal performance

With this plan, I feel ready and confident to tackle the Leadville 100 and achieve my best performance yet.

Wish me luck!

Today's Optimization

After intense efforts lasting over 90 minutes, post-ride recovery is crucial. Within 30-60 minutes post-exercise, your body is primed to absorb nutrients, making it the perfect time to refuel and repair. Here’s how I do it with my 3 go-to products from Momentous.

First up is protein. It’s essential for muscle recovery and growth, and I’ve found that Momentous Essential Whey Protein fits seamlessly into my routine. I add it to my post-ride smoothie, which not only tastes great but also kickstarts the recovery process by giving my muscles the nutrients they need to rebuild stronger.

Next, is Momentous Creatine Monohydrate. I take 10 grams daily—5 grams pre-workout and 5 grams post-workout. Creatine supports muscle mass and cognitive function, helping me recover faster and stay sharp. It’s a game-changer for those tough sessions where every bit of strength counts.

Finally, omega-3s are a must in my routine. Momentous Omega-3 is crucial for joint health, ensuring I stay pain-free and ready for the next ride. I take this post-workout to avoid any fishy aftertaste and to keep my joints in top condition.

What sets Momentous apart is its commitment to quality and innovation. All Momentous products are NSF Certified for Sport, ensuring they meet the highest standards for safety and effectiveness. Momentous works with some of the world's leading scientists who use the latest research to develop best-in-class products, often using patented ingredients and direct clinical proof. They also collaborate with performance experts from the NFL to the NCAA, leveraging knowledge from elite sports to bring truly innovative products to market. And here’s a special offer for you: get 15% off your first order using code “Eric15” at checkout on the Momentous website.

Fuel your recovery, and keep pushing your limits

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Publisher: Eric Hinman

Editor-in-chief: Bobby Ryan