Everesting Training Tips


#1

I’m taking things a bit easier next year after a coyote of hard seasons. My one goal next year is to complete an everesting. I remember Jonathan mentioning he completed one in the past.

I was thinking SSB l & ll, sustained power build and then 40 km TT plan. Specifically to be able to hold power for a long length of time, build muscular endurance and pacing.

Does anyone have any experience of training for an everesting and does my approach look valid.

Also any other tips that could be useful?

Any specific workouts that would be good training?


#2

Not that I’ve ever attempted it, but I’d like to in the future. I agree with your base and build, but I’d be more inclined to do the century specialty plan due to the length of the endeavor and the sustained power needs.


#3

DItto. It’s just one of those things I want to do.

I think both GCN and BikeRadar(?) did Everesting vids this year, the BR one had more in-depth gear, training, and nutrition info. I’d think gear and nutrition and logistic planning would be far more impactful and important than training.

I think in both attempts the riders were pacing in Z2/Endurance.


#4

This is my goal for May 2019. I’ve done ssb1 already, and I’m in the middle of ssb2 now. My plan is to repeat ssb2 then do sustained build plan. That puts me into May. How are you planning to pace your eversting? I have no idea what % of ftp to plan on. I’ve been playing with the sliders on the everesting website. Is it better to stay conservative, say 55% for a longer time ( in my case 17 hours) or push a little harder say 60 or even 65% and end up knocking 2 or 3 hours off my total time??


#5

I don’t think any of the trainer road podcast team have done it. At least I can’t remmber anyone mentioning it.

I imagine it requires a lot of mental toughness. Goodluck!


#6

It depends on the climb you’re planning to ride. If there are some really steep sections where you’ll be >Z2/Z3 then the 40k TT speciality plan might be a good bet as there is a bit more high end work. If not then the century plan makes sense IMO. Might also be worth swapping out a weekend ride for a time-in-the-saddle ride.


#7

I’m planning on doing an Everesting in June 2019. I asked a similar question on the FB group page about which plans to follow, and TR replied with this: starting in January - Traditional Base or Sweet Spot Base, Sustained Power Build, Century speciality. That’s what I’ve decided to follow (I’m currently close to finishing SPB, which I’d already started before deciding to do an Everesting).

If you haven’t already seen it, you might find this informative blog useful:

https://www.sirguylitespeed.com/the-definitive-guide-to-everesting-top-tips-advice-for-everesting-the-ultimate-guide-to-everesting/

There’s also a Facebook eversting group page, which is very useful.

Do plenty of training rides on your chosen hill. This will enable you to dial in your pacing, nutrition, gearing, etc. as well as figuring out your stops (how many, how long, when to take them). I’ve been doing reps on my chosen hill (4-6 hours at a time) to get a feel for what’s involved, etc. I take a small rucksack with me full of food, drinks, etc. and leave it at my base camp. I’m aiming to stick to high zone 2 (endurance)/low zone 3 (tempo) on the climbs, though I’m trying to stick to zone 2. Initially I fitted an 11-30 cassette to replace my 11-28 (50-34 compact up front), thinking that should be enough. However, I’ve just switched to an 11-32. Don’t be afraid of of fitting smaller gears, if that’s what you need. Better to spin up than grind up.

Use your training rides to find out what works and what doesn’t, so come the day itself you’ve got everything figured out. Don’t leave anything to chance, and I mean anything. Good luck.


#8

Unfortunately my hill is across the country! I live in Ontario Canada, there are no long hills here. I’m planning to visit family in Victoria B.C. and found a hill there. My father has cased it out and I’ve google earthed the entire 20km climb. Unfortunately that’s the best I can do until I show up on game day. Therefore, I’m going in blind. It also means I have one shot at it.


#9

Jonathan Lee has done an everest attempt. If you look back through the back catalogue of podcasts you’ll find info on his everest training and conclusion from the event.

He goes on about it too… Well at least that’s the running joke.

Think the most important thing is gears go low as you can stick a 40 cog on there, fuelling strategy and grad try for consistent 6-7%


#10

I think you missed the hint of sarcasm in his post :stuck_out_tongue:
(Pretty sure he is well aware of it and the running joke.)


#11

Do you know which episode of the podcast Jonathon’s attempt was covered in?


#12

I’d be curious to know what % of ftp Jonathan averaged during his everesting. Although, I know he didn’t do it all on one hill, his was a long ride that climbed several different climbs.


#13

Apologies for dragging non-TR content in here but this year both the GCN and [edit: cycling weekly]* guys did Everesting videos – one successful, one unsuccessful, you can learn from both. Search their respective youtube channels if you want to check them out.

*thanks for the correction, @howlintj :ok_hand:


#14

No need to apologise for non- TR into this both of these are good resources.

The other one was cycling weekly was a 3 part series. The guy made quite a few mistakes in his can learn from them.


#15

Found it for you.


#16

From memory, around 50-55% of FTP.


#17

I have failed 2 attempts and succeeded one.
–The first fail was due to carrying too much fatigue into the attempt and a shortcoming of mental focus and toughness. This cannot be an afterthought and it would be better to “peak” for it.
–The second fail was because of a food faux pas; I though I could slam a couple of vanilla Starbucks energy drinks because they sound good.
–The successful attempt - Kept the food going down consistently (lots of liquid calories, not too much caffeine, and some real food, you will want something salty too), was highly motivated and able to ride the wave of emotions for 18 hours (your mind will go to very dark places, but amazing high ones too), PACING was perfect and kept it around 50%-60% FTP (during the highs it is so hard not to slip in a couple hard reps). I got some great advice from an amazing endurance athlete who has Everested multiple times George Vargas (REV Cycling) glad I can pass some of this along.


#18

I’m going to listen to that one just to find out “How do you stop without brakes?” :scream::dizzy_face:


#19

I’m not entirely sure @Jonathan did an official Everest attempt according to the rules. Not detracting from what was an epic ride but did he go up and down the same hill multiple times or was it just a massive day out on the bike?

https://everesting.cc/the-rules/


#20

He openly admits it doesn’t fit the Hells 500 rules. Either way, he climbed 29029 ft in 24 hours, which counts in my eyes.