As The Munga draws closer, my FOMO grows fiercer. I opted
out this year to focus on 2017’s season as it is not possible to start a season
strong so soon after The Munga. I have however been getting really excited for
this year's group and have been chatting to a lot of people about preparation
etc. I decided to write a quick article for everyone with advice based on my
personal experience; especially since I made many mistakes which I'd like
others to avoid! Obviously my word is not gospel, do other research but this is
advice I'd give myself in the future and I'm sure you can take something away
from it!
Before The Race
The way people prepare for a race like The Munga varies
vastly from person to person. Some people like to weigh each piece of
equipment, practice sleep deprivation, train through the night, find corrugated
roads to train on... I on the contrary am pretty happy-go-lucky, probably too
much so. Maybe a happy medium is ideal? For me I'd rather not freak myself out
unnecessarily. I prefer to take a more chilled approach; I decided a
month before to do the thing, and went into it with the knowledge that it was
going to be the hardest thing I'll ever do, and there's nothing I can do about
it. I took it as it came... For me, that works. Below are some things
(according to me) to spend time and and not to waste time on.
1. LEAVE THE SUFFERING for the race. Yes, there will be
mountainous corrugations for almost the whole way, it will be scorching hot, we
had gale force headwinds every day, you will ride through the night and be
sleep deprived, hungry, and thirsty... I don't think wasting time on
"adapting" to these things helps a thing, in fact I'd say it just
messes with your head. I'd rather go in fresh, you'll figure it out soon
enough! - Like I said, that's my take, I know many would disagree, if it will
give you piece of mind then by all means, there is no right and wrong!
2. DO spend time on strength training. I suffered terribly
from tendinitis which almost ended my race. If you haven't started yet, now is
the time. Gavin Horton from Gemini Sports does a Munga specific program, for me
this is non-negotiable.
3. INTERVAL training is a must. That may sound strange but
intervals get your cardio and muscles fit without overusing your tendons and
joints. (LSD Long Slow Distance) will naturally have to be done not only for
fitness but also for body and butt-adaptation purposes. I wouldn't over-do them
though, you don't want to go into the race with the beginnings of an overuse
injury. I'd say 2 - 3 x 4-7 hour rides a week plus 2 interval sessions is a
good balance. If you are strapped for time, 2 of each is fine, just do them
properly.
4. PRACTICE on the bike with equipment you'll be riding
with. I can admittedly be quite unorganised and end up shooting myself in the
foot at times. I used a sweep-back handlebar and tri-bars for the first time in
the race (pure luck that they were great) I stuck a solar charger on my
camelback which didn't work (nailed it). I left my big saddle bag at home, so I
had to pack everything in my teeny camelback and toptube bag which actually
ended up being fine *minimalist. Next time if I remember the Revelate saddlebag
I will fill it with mostly drywors and nuts.
During The Race
1. WATER. I used a 1.5l camelback and 1 bottle. Due to the
wind and heat I dehydrated severely and even had a couple of very
counterproductive panic attacks as a result. I'd recommend at least a 2l
camelback and 2 bottles; fill up at every opportunity! Although I didn't get
sick, I would recommend water purifying tablets.
2. EQUIPMENT: The ideal bike is a dual sus 29er but if you
don't have one don't stress or run out and buy one. John Ntuli and I were on
650B hardtails and Grant Usher was on a Rigid 29er, it is totally possible to
do it with what you have - unless it's a cyclo-cross bike... Ask Tim Brink ;)
Tri-bars were amazing; I ended up getting carpel tunnel
anyway but it would have been much worse without them. Also it saves your butt
and back with the different options in body position. I think they are a must!
3. CLOTHING: I wouldn't waste space with warm stuff. 1 x
rain jacket should suffice. At least 1 or 2 x clean set of kit incl socks and
gloves makes the world of a difference (I washed dirty kit at stops) A buff is
also a must.
4. FOOD: What food? You go hours upon hours without it, like
I said; If I did it again, I'd pack loads of droewors and nuts and possibly
some electrolyte enriched energy drink.
5. MUSIC: A good playlist in those dark places adds some
light.
6. LIGHTS: I had a very average light with 2 batteries which
I charged at the stops. That being said; I did the last 10km in pitch dark,
sleep monsters and all. If I did it again I'd invest in a better quality light
7. COMFORTS. No, I don't mean an ice-cold frapuccino; I'm
talking fresh layer of sunblock and chamois cream, I applied both several
time throughout each day, it's funny how your definition of
"luxury"changes! I also showered at 2 of the stops getting clean
makes you feel like a new person!
9. PRIORORTIES at stops. Time is of the essence. You need to
have a system at the stops especially as the races progresses and you become
increasingly doo-dally. Charging lights and Garmin is #1 priority at stops,
food is #2 and sleep #3 After that comes other important things like Twitter,
Strava, showering, massage etc :)
10. SLEEP: Massive error on my part. I slept 5.5 hour in 3.5
days which resulted in very slow riding, worsening of tendinitis and lack of
focus and the inevitable sleep monsters. Next time I would sleep more, if you
are one of those lucky power-nappers, those are ace!
11. PACE your self: Another big rookie error on my part,
went out way too fast! In fact I was one of the first people to arrive at Van
Der Kloof dam which was unnecessary and caused more harm than good. It is
extremely easy to get caught up in the hype in the beginning. Guys go too fast
and because of the drafting rule the temptation to stick with the bunch is very
attractive. It takes willpower to go slow when you are feeling fresh and to let
the bunch go.
12. MENTAL mind games: The Munga is one of the most magical
experiences you will ever have, you will find things within you that you never
knew you had. You'll soak in the harsh, raw beauty of the Karoo, and bring back
memories that cannot be explained. But the magic does come at a price; I went
into some very, very dark places mentally and physically; I'll even admit a few
sob sessions. Sit or lye down, remind yourself that it is temporary and that as
long as you keep pedaling you will get to the end and that's all that matters.
I often came out stronger after those moments.
13.SLEEP MONSTERS. A vast majority of last year's riders
suffered from "sleep monsters". We all had fun comparing notes at the
end. Basically you start hallucinating due to lack of sleep and everyone's are
different. I was lucky that mine were not scary (except for the final climb into
Diemersfontein where I saw ghosts and a leopard). For the most part trees and
bushes took on the shape of animals and every now and again a rock moved - Lets
not forget that I did sleep way too little so you won't necessarily experience
them. I did know about them going in so I managed to just let them amuse and
not scare me.
Other random things
1. The carpel tunnel in my left hand lasted 5 months. I
figured it must be due to the fact that I used my right hand for gears, bottle,
pockets etc. Maybe alternate hands.
2. There are lots of gates, get off the bike on a different
side each time, sounds silly but they add up and swinging one leg over each
time can cause tendinitis.
3. Apparently wetting your buff is super refreshing, I
didn't even think of it!
4. After sipping your camelback, blow the water back in, it
becomes hot and gross if left in the tube.
Most important
Soak it in and enjoy the magic. It will be hard but it will
be worth it!
Erm I think that's all! Email me if you have any other
questions amy@overthebars.co.za
Thanks Amy.....my husband's doing it right now....but your piece is amazing and makes me feel A LOT BETTER....hahahaha....yes I'm sitting at home in Stellies having an awful time????
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