As I sat at 1,600 metres in the Rocky Mountains, alone, cold and exhausted after 18 hours of gruelling mountain biking, trying to find the wherewithal to do 6 more hours, I wondered what the hell was I doing?

This was during the third of four 24-hour mountain bike races I’d do in a 12-month period. Before October 2021, I’d only dreamt of doing such an ultra-endurance event. With all the planning, logistics and pain, it seemed unachievable. To be honest, I thought you’d have to be out of your mind. 12 months later, after completing four, my opinion hasn’t changed, but what a journey of  self-discovery, adventure and friendships it has been!

If you are unfamiliar with 24-hour mountain biking, it’s what it says on the tin, except event organisers pride themselves in making events as hard as possible, as if 24 hours of mountain biking isn’t hard enough. Whether run in Winter or on the toughest courses or both, they are harder than just mountain biking for 24-hours.

My 24 mountain biking year went like this:

• Race 1 – October 2021 – Kielder Chiller – blog post here
• Race 2 – May 2022 – 24 Hour World Champs (WEMBO) Finale Ligure, Italy – blog post here
• Race 3 – August 2022 – Canadian Rockies 24
• Race 4 – October 2022 – Kielder Chiller 24 & British 24-Hour Champs

Learnings from twelve months of 24-hour madness

People said, (and now I know), that no 24 hour is the same, so I’ve tried to detail each below. The scale of planning, logistics, time, and cost of any 24-hour mountain bike event are high. The difficulty here is, scrimp on any of these and it will inevitably come back to bite you during the event.

A 24 hour can take a high toll on your bike too. Luckily, I’m supported by my local bike shop, BW Cycling who’ve made my so close to each 24s, possible. There’s a toll on your body and mind too, so be prepared to spend a lot of time prepping before and recovering after.

If you’re aiming to be competitive, then you’ll need someone in the pit supporting you. I’m so lucky to be part of Team JMC, and to have had my big bro, Eugene supporting twice to keep me going and competitive. During the Canadian Rockies 24 my wife Jane and daughter’s Amy and Esme supported me. They did a sterling job but, unsupported throughout the night was tough and mistakes were made as I tired.

Believe me or not, it’s not as hard as you think to do a 24 hour once you put your mind to it. It just involves getting comfortable with being uncomfortable, if that makes sense, and keeping the nutrition going in to keep the wheels turning. It’s very hard to race a 24 though, as you never get comfortable. You’re continually pushing, rather than staying comfortably uncomfortable. I still haven’t managed a near perfect race, but I have raced better each time.

Tips from the year

Purpose – have a clear, unshakable purpose for why you are doing it is vital. Without one, it’s easier to throw in the towel.

Pacing– training at your desired pace really helps. Not going out too fast, and sticking to your pace, even when you feel good also helps.

Nutrition – needs to be practiced in training. I try to avoid gels until the end. Mixing food types, tastes, and textures helps as what you fancy will change during the event. If you don’t ‘feel’ like eating – it usually means you need to. When you eat is more important than what – get the required calories, electrolytes, and water, on schedule, in any form you can.

Nights are harder – be prepared for a drop in blood sugar, core body temp, dehydration, and sleep fatigue, which all effect mood and performance. Expect between 2am and 4am to be hardest, as its when your body (circadian rhythm) sees the end of the day. Remember, there’s always the rejuvenating blue rays of the sunrise to look forward to.

Prepare for every eventuality – having a plan and required kit for whatever the course or the weather throws at you, whether that’s 37 degrees or torrential rain, really helps.

It’s all in the head – breaking long events down into familiar, bite-size units to make it less overwhelming, is essential. Always believe there’s more in the tank, because there always is.

You can check out more tips in my Guide to Everesting, which is somewhat similar, here.

Race 1 – Kielder Chiller 24

My first solo 24-hour mountain bike event was a tough one at The Kielder Chiller. This event would usually be in February, (as if 24 hours of mountain biking isn’t hard enough), but was moved due to Covid. Due to the warmer than usual temperatures for the Chiller, Barry Kemp of Cold Brew Events (evilly brilliant organiser) decided to stick in a tonne more climbing and gnarley descending. This made for a truly tough course, especially when the rain, fog and mud appeared overnight. I proper loved it! I might just have a taste for this I thought!

In 23 hours, 45 minutes, over black and red trails, helped every pedal stroke by Team JMC’s Andrew and Sally Burgess we clocked up 268km. Pure thrilled to bank an off road Everesting of 8,964 metres of elevation gain in the Everesting Hall of Fame. To take 2nd overall and 1st in category in my first 24 hour was just the icing on the cake!

I can’t thank Team JMC enough for this baptism of fire. The pit, people, passion and pride in racing for this team is second to none! Thanks especially to Matthew Jones also for his expert advice in the run in to this and all my 24s.

Everesting Roam – The Dragons Back

After the Kielder Chiller and before the huge step up to the World Mountain Bike Champs (WEMBO) in Italy, to prepare, in March I did an Everesting Roam, which I called the Dragons Back. This 605km ride with 10,020 metres of climbing hit all the best-known Welsh hills in a single ride with no repeated hills. It took over 28 hours that I’ll never forget. Leg breakers hills included The Tumble, Gospel Pass, Machynlleth, Bwlch y Groes, Devil’s Staircase, Black Mountain, Bryn Dru and many more. It was one of those self-planned, self-supported rides, which only heightened my love for cycling and the challenges that can be dreamt up. The ride has since been verified by Hells 500 and is in the Everesting Hall of Fame.

Highs were riding Gospel Pass with Oliver, who I met on route and persuaded me to get a tattoo. The full moon and star filled sky up and over Bwlch y Groes, and getting robot legs for the last 15 hours, which just kept turning on their own. Lows were missing refuelling stops, bonking after Dolgellau, and rationing water and food through the night shift, and a headwind the whole way back down from Snowdon.

Adding this Everesting Roam to the four 24-hour races, I’ve only done 5 days of adventures in the last 12 months, but the stats are cool with a distance of 1,382 km and 33,300 meters climbing.

Race 2 – World 24 Hour Mountain Bike Champs (WEMBO), Finale Ligure, Italy

Next, it was the huge step up to the World Mountain Bike Champs (WEMBO) in Italy. I’d dot watched the World 24-hour Mountain Bike Championships for years. I never thought I’d be capable of doing it, especially having only completed one 24-hour previously.

24 Hours of Finale Ligure was the toughest event to get to the start line, especially with a niggling back injury. I wouldn’t have made it without the support of Jane Ward, BW Cycling, Mountain Fuel Sports Nutrition, Exposure Lights and Andrew Howett who took my spare bike and bits to Finale.

I went heart set on winning age group and a top 10 overall. Top 10 after 3 laps, a puncture dropping me back to 46th overall. Then a wall of heat and humidity hit with highs of 37 degrees. This heat would prove the ultimate performance limiter, combined with punctures. I’d always struggled in the heat, but had done acclimatisation training ahead of the event, which I think helped me cope better. It didn’t stop for the next 8 hours, I was just about surviving.

Once night fell, temperatures dropped to 20 degrees and with my brother, Eugene, in the pits had me in good shape to capitalise. By sunrise, I was in the top 20 overall. I’ve always revelled riding through a sunrise, but on this occasion, I was dreading the rise in temperatures, but seemed to handle in better on the second day.

With 3 hours to go the rear mech when up into the cassette, which luckily, I got back out, but meant getting on the spare bike while Pete and Euge fixed it. With the heat rising sharply up to 27, I pushed all the way to the line to move from 21st to 17th overall and 2nd in age cat in the final hours. I finished exhausted, dehydrated but elated.

On a savage course, in extreme heat, with crazy support (pumping Euro Pop, riders being cheered to go higher and higher on the berms, drunken Italians on the course), 24 hours of Finale Ligure was chaotic, adrenaline filled and easily the best event I’ve ever done. I’d return without hesitation, even just to meet up again with new friends made.

I’m hugely proud of my effort in the conditions, even if I didn’t get to show my best. I simply couldn’t have done it with my pit crew, Eugene. His calmness, responsiveness and care were amazing for his first time at a mountain bike race, never mind pit crew. A big shout out to Peter Nadin, who’s mechanical expertise and advice kept me in the game as I shredded tyres and the bike

Finally, well done to Chris Rudd from Team JMC who finished 3rd in his age category and 31st overall. Go team JMC! And to all the other UK riders leaving it all out there.

The stats:

• Laps: 25
• KMs: 300
• Vertical: 7,800m
• Calories: 11,500
• Highest temp 37, average 26, low 20
• Punctures: 2
• Mechanicals: 1
• 1st Irish
• 2nd form UK (behind an excellent performance from Rich Long)

Race 3 – Canadian Rockies 24

What a Canadian Rockies 24 it was! The incredible location, community, volunteers, and course made the comeback of the Canadian Rockies 24 truly awesome. Chapeau to the organisers for bringing this event back when many events have struggled post Covid-19 and with rising costs. 24-hour racers, get this one in the calendars for August 2023.

Every 24-hour mountain bike race is different. This time, I never got into my rhythm, perhaps due to jet lag, altitude, fitting an ultra-event into a family holiday or being unsupported throughout a tough night. That said, I’m super happy with how deep I went to take 4th overall and 2nd in the over 40 category.

The setting in the Canadian Rockies, in beautiful Canmore, is second to none. I love the place! The course at the Nordic Centre, a purpose build Olympic event village, had the most single track of any I’d done. It was rocks and roots throughout with lots of tough climbs. This made it an awesome course, which took its toll lap after lap, especially during the first 8 hours of torrential rain and cold. As soon as you exited one piece of single track, you were straight into another. This left only really the pit area to get food onboard.

Miraculously, once the rain stopped, the course shed the weather well. That said, it played havoc on my bike, with the lockout ceasing putting me on the spare, rented bike, which I then broke the dropper seat post on in a fall. The bike needed near life support following the event from BW Cycling following the race.

The Rockies 24 was always going to be hard psychologically. It was a B race to the Worlds, and British Champions, which was just 5 weeks after. My wife Jane suggested I do it because we were there, and I could. But I wasn’t 100% committed to it and with being unsupported, the cracks showed. Like when my lights ran out mid lap, or numerous laps forgetting to grab the rights nutrition from the pit. Then at 6am, after 18 hours, I ended up sat in my empty pit, with a blanket on my legs questioning how much more of this relentless course I could take? An intervention from another team was enough to snap me out of my pity pit, and get it done!

Without pit or equipment, I truly relied on Canadian generosity. Thanks to Richard Greaves, Remax for the gazebo, Sandra Demchuk for the chairs and cooler box, Brad and team at Trail Sports Canmore for the table, spare bike, mechanical help and everyone else who helped get me over the line.

Canadian Rockies stats:

• Distance – 221km
• Elevation – 6765 meters
• Calories – 9838
• TSS – 658

Race 4 – Kielder Chiller – British 24-Hour Mountain Bike Championships

My final event of the year brings me full circle back to the Kielder Chiller. This time, Kielder was also the 24-Hour British Mountain Bike Championships. I came away with 2nd overall again, and age group national champ jersey from a very unusual 24 hour.

I only managed this with the support of my pit crew, my brother Eugene, and Budge of Team JMC, with a little help from Sally and Jason Miles (legend).

Being my second visit to Kielder and the British Champs, I wanted every pedal stroke to count, to do more than last year’s 19 laps, and better than 2nd place overall. I also wanted to do my big brother and Team JMC captain, Budge, proud for all the time and effort.

The race started well for me in the top group. After a few laps I had gauged my competition and was managing to slowly draw away from those around me. Unfortunately, as I was doing this to secure second place, Kyle Beattie was doing similarly to me in first.

After 8 hours, the first big weather front hit, which hadn’t been forecasted. It viciously shook the trees around me, accompanied by thunder that clapped right above my head with flashes of lightening. The torrential rain and heavy wind ripped right through me, especially at the tops of the exposed climbs. Luckily, I made it back to the pits to peel of the soaked mud heavy gear and drag on dry kit onto a cold wet body, while the team turned their backs. My pit told me the news that the race organisers had made the brave decision to neutralise the event in two hours at 9pm, before the next storm front. People’s safety was the organisers no 1 priority, and I tip my helmet to them for their decision. My scheming pit crew neglected to tell me it would restart at 3am, once the storm front had passed, so I banged out some fast laps thinking I was done.

We’d have 4 hours to get warm, dry off kit, eat and try to sleep, which under Euge’s instruction we did brilliantly.

At 3am, it was back on the start line for a mass start, which surprisingly my legs reacted well to. Eugene and I had a plan to do 7 laps in the last 8 hours. This wouldn’t be easy, but I was up for it. After 4 laps, during a quick refuel and wheel change to deal with the increasing mud, Budge instructed me that I had to do 3 laps in 3:25 minutes, so needed 3 x 1 hour 5-minute laps to be sure. As I spun round the corner into the pits in 1:05 mins for the first lap, I could hear Budge shout for joy, which really lifted me to do the same for the next 2 laps. No idea where this power came from. I finished exhausted but elated. I’d left it out there, which still fills me with pride. As hard as I pedalled, I just couldn’t catch the super talented Kyle Beattie, who had also beaten me last year. What a legend to finish behind. I’m super, duper, stoked for him and his team.

Sofia Christiansen, Ladies 24 Hour Champ

I’d done 17 laps in 18 hours this time, compared to 19 in 24 hours last year. I’d covered 219km and climbed 7,383 metres -not too shabby. Even better when your big bro is there to support you. Thanks Euge!

Kielder stats:

• 4,251 + 129km – 10 laps
• 3,132m + 89.95km
• 7,383 meters
• 219km

I’m done. Really, I’m spent.

That was the fourth and final 24-hour race in 12 months. I’d entered a wonderful world full of adventurous, bright eyed people experiencing life on the limit and to the full. I love it and the friends I’ve made outside my comfort zone, which is the best place to be, where every feeling and emotion is heightened to the last. People like Andy Howett, Rich Long, Peter & Tania Nadin, Ade, Maurizio, Max Suttie and many, many more.

There’s no doubting the effort, and yes, the much talked about pain of doing an ultra-endurance event. However, the pain is temporary, what remains are the friendships and memories made when you put yourself out there, make yourself vulnerable and are prepared to fail. This year, I’ve found that it’s less about the achievement itself and more about what I learned and who I’ve become along the way that is life changing. This epic journey has also reinforced my three core beliefs:

• You are better than you think you are
• You can do more than you think you can
• We are better when we work together

Thanks

With four podium finishes in my four 24-hour races over the past 12 months, a huge shout out goes to my sponsors. Firstly, to Oli Beckingsale my coach. Top work as ever! To Andy and the team at BW Cycling, who kept my bikes rolling in tip-top shape all year. To Rupert at Mountain Fuel whose nutrition I totally rely on as it never lets me down. This year has proven Mountain Fuel work in all conditions. Lighting the way, there’s Mark at Exposure Lights, again never lets me down. Finally, there’s Ryan at Ryan Builds Wheels, who’s been there over the past years for me.

Last but never least, to Jane Ward, Amy and Esme for all the support on and off the bike for this crazy old git.

What’s in store for 2023

I’m not sure what the coming year will hold. At 51, I’m still racing for overall, rather than age category, and have no desire to stop. I love it! Yes, I’ve lost a little of the top end speed, but gained in other areas. There will be a 24 hour or two in 2023. Mostly, it will be the same as 2022, where I’ll try new things, learning more about myself, and truly enjoying my cycling and the people I meet.

Finally, on a sad note, mountain bike events are falling away since Covid-19, especially ultra-endurance, like 24-hour in the UK. Costs for event organisers are rising with the cost of living. Cyclists just don’t have the spare cash to do as many events as they used to. I can easily see a near future, especially with the rise of other types of bike races, like gravel, where mountain biking never recovers, and events like Kielder become unviable for the already over stretched and over spent event organisers, like Barry Kemp and his amazing Cold Brew Events team. This makes me so sad, so if you want to get into longer mountain bike events but are unsure how to then please hit me up. I’d be glad to help anyone experience to joy and elation from completing something so epic.

Three laps into 24h of Finale Ligure, with temperatures hitting 37 degrees, the front wheel pinged over another rock, my stomach sank, and I plummeted from top 10 to top 50. The remainder of the race would be about surviving the extreme heat, avoiding more mechanicals on a savage course, while trying to salvage something from a race, where I thought I’d done the work getting to the start line.

World 24 Hour Mountain Bike Championships

I’d dot watched the World 24-hour Mountain Bike Championships for years, never imagining I’d be able to do it. Buoyed by a successful first 24-hour event in Kielder Forest in October 2021, I made the leap and entered 24 hours of Finale Ligure, the legendary 24-hour event in Italy’s mountain bike mecca, where the cliffs fall into the sea. An event that brings thousands of riders from all over the World together for what must be the toughest ultra-cycling race out there.

The hardest part, getting to the start line

The logistics and planning behind a 24-hour race take months, never mind the training (which luckily, I enjoy), helped by former Olympian, Oli Beckingsale, who gets the best out of me. A world championship was a huge step up though, particularly with the logistics of racing in another country. Simply getting the baseline kit and equipment there would be challenging with flight weight limitations. I hoped compromises and choices made about kit, equipment and nutrition wouldn’t come back to bite me during the race. Then there’s the Italian factor; in my experience things tend to be different to how they are done in the UK. 24 hours of Finale had been described to me by previous participants as ‘chaotic’. If the race was anything like the entry process, I’d need to not get stressed out in the run up to the race.

I have to say upfront, I wouldn’t have made it to the start line without the support of Jane Ward, my brother Eugene, BW Cycling, Mountain Fuel and Andy Howett, who took my spare bike and bits I couldn’t do without,  to Finale in his van for me. Top man! There was also a wonderfully experienced group from the UK, who were so giving of hints, tips and support on a WhatsApp group.

I was in good shape. I’d built a strong foundation through some good ultra-challenges in the past two years. The most recent being a 600km + 10,000m, self-planned and supported, Dragons Back Ride hitting all the best known hills in Wales in 28 hours back in May. This qualified as an Everesting Roam in their Hall of Fame. I’d also broken the World record for the most elevation in 48 hours in September 2020 also. However, I was carrying a ligament strain on top of my right hip, just above where I’d lost my right glute max in a road traffic accident. I’d hoped this injury would be gone, but I carried it into the race and it was affecting me mentally too.

The team

Originally, I signed up thinking that I’d have Team JMC who I ride for, support me. When this fell through, my eldest brother, Eugene (aka Nodgy) stepped in like David Firclough, the super-sub. Without someone in the pits supporting, being competitive is hard, as more than any other sport, 24 hour mountain biking is a team effort. In fact, I’d go so far as to say that the just riding is easier than is riding the bike keeping an exhausted, deranged, pre-madonna moving. Cheers Euge!

To complete a 24-hour race, hundreds of small and a few big decisions need to go your way. Reading that UK airports were a mess leading up to my flight to Milan, I changed my flight to get out a couple of days early and worked from Bergamo two days before the race. This was a great decision, as it meant I was rested heading into the race. Not sleeping the night before isn’t an issue, it’s the night before the night before that is said to be the one that counts. Getting out to Italy earlier also gave me a wonderful opportunity to meet up with my brother, Evan in Italy, which I’d do again after the race. Hanging out with my two brothers, who I’d not seen in a few years due to Covid-19, would make this trip truly memorable, regardless how the race went.

Ambition, let’s get it out there

As recent Giro d’Italia winner Jai Hindley put it, ‘I’m not here to put socks on a centipede’. After all the effort and commitment from others, especially my family, I wasn’t in Finale Ligure to mess around either. My heart was set on winning my age group and going top 10 overall. I had no way, apart from what others told me, of knowing if this was realistic.

The build up

I wish the build-up to a 24 hour would be how people imagine it, where the racer arrives chilled and ready to race. It’s never like that, there’s always loads to do up to the start. Eugene did a sterling job at shielding me from this, which helped conserve my energy. When we arrived in Finale Ligure after traffic delays from Milan, it was great to finally meet up with the UK folks after months of messages. I collected my second bike and kit from Andy Howett, who I’m forever grateful to. What an absolute legend and gent! I registered in the Mania event village, which was huge with a giant stage, restaurants, and services. With the race start at 11am on Friday, I finally got a chance to ride the course late Thursday evening.

What a location

Firstly, the location is like Whistler by the sea, harbouring some of the best trails in Europe. Uniquely, it’s where the trails end at the sea. On the recce lap I discovered that my tyres only touched uneven rocks on descents. It would be a rough and rocky ride with large rocks strewn all over. There’s no graduated approach I thought, you are either all in, or you are out. Concentration would be needed throughout to stay mechanical and injury free. Then there’s the views, as you ride along the Mediterranean coast, over sapphire blue waters overlooking beautiful harbours and inlets. No matter how tough it got, and it did, there was the reward of this mesmerising view every lap.

In the late evening, after erecting a gazebo, Euge and I made a quick dash to the last supermarket open, before making our way to the accommodation to meet the owner later than arranged. Then it was a quick dinner, bed and up early the next morning to do the final set up. Inevitably, I didn’t sleep with excitement.

Morning of the race

We arrived at the course at 8am with rider briefing at 9am and race start at 11am. Cars were parked everywhere. It was chaotic and electric. Our pit was far from the road, so there was lots of lugging yet to be done, but we were focused and got set up on time. At 10am, I placed my bike in the pit area in preparation for the legendary Le Mans running start of 400 meters. In typical Italian style, the run wasn’t straightforward taking us around the stage and across rocky ground before back to grab your bike and make off.

Then it was time to line up at 10:40am, with temperatures already at 28 degrees making riders take shelter until the last minute. It was going to be hot, hot, hot out there, which worried me as I’ve never been good in the heat. I’m Irish after all. I’d done acclimatisation training in the weeks leading up to Finale, where I’d put on winter cycling kit, turn on a heater in my garage and cycle on my turbo to teach my body to sweat. I think this paid off in the race.

We’re off. We’re not.

I completed the Le Mans start at the head of the field. I was feeling good and having fun but was becoming increasingly aware of the heat on some parts of the trail with the sun on my back. I completed the first lap and surprised Euge with how quickly.

It was so good to finally be riding. I had the opportunity to ride a stretch of coast with the mighty Max Suttie, former UK 24-hour champ, who’d had a nightmare getting to Finale when a driver in France drove into him and Rich Long. They were very lucky to walk away, so it was so good to see Max and Rich make the start line.

All was going well until halfway round the third lap, when the front wheel pinged over another rock, my stomach sank and I knew I was in trouble. I could see that there was still some air left in the tyre, so I tried using a CO2 canister to reinflate it, but the short valve on the wheel meant that the compressed air from the canister didn’t go in. This was lesson one, make sure values are long enough. I pumped the tyre with a micro pump and was off again. I had to decide, get off and put in an inner tube, or nurse the bike around and replace the whole wheel with a spare. I decided to go on as there was still some air left in the tyre. The second half of the course was mostly descending, which was faster, but not on a deflated front wheel. I nursed it gently down the descents until I came to someone’s pit, where I grabbed a track pump, popped in more air and headed for my pit. I was aware I was being passed by many riders. Reaching the pit, I quickly swapped wheels and left the mess for Euge to sort out. I knew Euge would have to get help, as he’d never even been to a mountain bike race, never mind say replaced a tubeless tyre. Puncturing early in a race is hard. Had it been later, I’d have built up a buffer. I’d plummeted from top 10 to 46th but was still going.

I’m melting

By 3pm, temperatures on parts of the course were hitting 37 degrees. I was downing 750ml of fluids per hour, loading up on Mountain fuel electrolytes, pouring water on myself and strapping ice packs to my back. Even with all this, I was melting. It was like someone had just drained my battery. My cycling superpower, climbing was gone. Eugene was doing all he could to cool me down, but we were losing time by stopping more than planned. Ideally, I’d have been drinking 1 litre per hour, but on a full suspension bike, I couldn’t carry a second bottle. I thought about placing a bottle in my jersey pocket, but bananas were not staying in there on the descents. This wall of heat and humidity would prove the ultimate performance limiter. This wouldn’t be my best. Instead, it would be the best in the conditions. The next 8 hours were just about surviving until sunset. It wasn’t disastrous though, as I was still picking my way through the field, so we were doing something right.

Finally, sunset arrives

I wish I could say I enjoyed the beautiful sunset. If I’m honest, I couldn’t see it from my pain cave and stream of sweat covering my eyes. I just wanted to feel like I always do on a bike, full of energy. When the sun did finally go down, the temperatures dropped slowly, and Eugene had me in good shape to capitalise. From 8pm to 12 midnight, we put in 4 hours of fast laps, comparable to my first laps. This put us back in the top 35. Then, the second puncture came, this time to the rear wheel. Shite I thought. Same as before, I nursed the bike to the pits, replaced the wheel and was off again putting in consistently good laps. It was around this time, around 11pm, 12 hours after the start, that I first had a wee, which just shows how dehydrated I’d become.

Electric support

I’ve never been to a better supported event. It was electric all around the course with fan from all over the world. Then there was the notorious ‘Toboga Stadium’, a series of high berms, where hundreds of the most fanatical fans lined the top. A DJ pumped out bad, bad Euro Pop with a huge lighting set up. It was insane with riders applauded for riding higher and higher, and booed when taking the lower line. I’d never experienced anything like it and loved riding high each time. I felt like I was in the San Siro or some other football stadium, such was the atmosphere. If you ever get a chance to go to WEMBO in Finale Ligure, never mind the effort, just do it, you won’t regret it. As night went on, a few fans further put rider skills to the test by wondering onto the course pissed. Even in the darkest hours, there were chants of Allez, Allez and Vie, Vie to keep you going! Then periodically in the night I’d see a rear light on a stationary bike in the woods. Next to the bike was the body of some poor rider too drained to make it back to the pit without a little nap.

I did the best riding of the race through the night. This put me into the top 30th overall. I’ve always revelled riding through a sunrise and feeling the blue rays revitalise, but on this occasion, I was dreading the rise in temperatures. I was still feeling drained, but I knew I had to dig deep and push to the line. I owed this to Eugene, Jane, Amy, Es and myself. It’s what my teammates at JMC would expect. I tried pushing harder on the hills, but found I was wasted at the top of each one. I thought, this is what hills must feel like to non-climbers, it sucked.

As morning came and with it the heat, I seemed to be handling it better on the second day. I settled into being steady across the course, rather than strong where it was tough, like the hills. Then, the final insult to my injury, with 3 hours to go, the rear mech went up into the cassette on a hill, where another rider stopped short, and I had to accelerate hard past them. It took all my effort to get the rear mech out of the cassette. I didn’t know if it was damaged, but as I checked found the rear axle was loose, which would have caused the issue. I tightened it up and was off, but I could no longer get it into the two smallest gears. Riding a few laps like this, I decided to pit, change bike for the spare and again leave it for Eugene to fix somehow.

So, I’ve already had two punctures and thrashed a rear mech, like a pro, but a lap later, it’s magically fixed even though Euge has no prior mechanical bike skills. If you do Finale Ligure from the UK, then you’ll be part of an extraordinary wider team, who’s help, advice and support is invaluable. During the race, without the intervention of Peter Nadin and his wife Tania, I wouldn’t have finished. Peter repaired the two punctures, while teaching Eugene a thing or two. He freely passed on nuggets of insight, like when I stopped to get my tyres checked to avoid puncturing again as I was out of tyres, he said ‘you are not losing, you are gaining time here, so relax’. I’m not just saying this, but two nicer people you will not meet. Forever grateful!

Meanwhile, with the heat rising sharply back up to the high twenties, I pushed all I could to the line. In this final push, I jumped from 21st to 17th overall. I finished exhausted, dehydrated but elated. Euge was there and we were both overjoyed. We’d done it! We met up with the other riders from the UK, swapped stories and I got to have a Coke and Taytos, result!

In the end, the mighty Cory Wallace from Canada would do the most laps and take the win for the 4th consecutive year, pushed close by Marcello Ugazio the Italian local. Chelsey Magness from the USA would top the women’s followed by Gaia Ravaioli from Italy. Top Brit would be Rich Long in 9th, with me up next in 17th overall. Ironically, this would have been good enough for top 10 in Elites. I felt I had salvaged something from the race finishing 2nd in category behind a strong winner Srecko Kriznic from Slovenia and no stranger to the WEMBO podium, who finished 12th overall.

While only having two in the top 20, we did manage to get a lot of us on podiums, with Chris Rudd (Team JMC), Andy Howett, Rich Long all taking spots in age cats. Full results here.

Conclusion

On a savage course, on the beautiful Italian Rivera, in extreme heat, with crazy support, 24 hours of Finale Ligure was chaotic, adrenaline filled and easily the best event I’ve ever been part of. You see, where else can you get trails, sea and all you’ll need to continue a holiday after, including great coffee and gelato? I’d return without hesitation. It was a privilege just to be part of this spectacle, never mind completing and even sneak onto a podium. The atmosphere was more like a music concert, not a World champs bike race. If you get a chance to do it, push through the effort and get to the start line, you’ll never regret it.

I’d been warned about not getting stressed by the Italian chaos. By the end, having also spent time in Milan after the race, we’d learned to embrace the chaos and just go with it. I think Italy makes more sense and is much more fun that way. This is a lesson for anyone thinking of doing 24 hours of Finale Ligure.

I’m hugely proud of my effort in the conditions, even if I didn’t get to show my best. I am even prouder of my pit crew, Eugene. His calmness, responsiveness, stamina, and care were amazing! Remember, this was Euge’s first time at a mountain bike race, never mind pit crew. A big shout out also to Peter Nadin, who’s mechanical expertise and advice kept me in the game as I shredded tyres and the bike

Learnings

As this was my second 24 hour, I’m still a novice. My planning and logistics were solid. With 50% of ultra-endurance events ending in stomach issues, my Mountain Fuel nutrition plan kept my stomach in good condition throughout. There were 100 other little decisions that were right, like I was trialling a new electrolyte powder for Rupert at Mountain Fuel. Little did we know how good a trial it would be in 37 degrees. I was able to mix the electrolyte with some energy drink in a bottle and it worked a treat. I’m looking forward to this product being launched, as something kept this Irishman going in heat you wouldn’t send a dog out in. Thank you, Rupert, for the advice and great products!

There was one big mistake, which cost me 30 minutes overall, I think. I didn’t bring a track pump. Neither did Chris Rudd, my Team JMC mate, who shared our pit. We just figured everyone would and we’d space saving. This meant not having one to hand, but also relying on someone else’s pump having an accurate gauge, which I now know you can’t. I thought I’d put 22dpi in my tyres. The true value was less when Peter measured it. This I think lead to the two punctures. Next time, I’ll be self-sufficient, but also carry a pressure gauge, one of which Peter kindly gave me after the race. Still annoyed at myself for this.

My plan for the heat was to go from 500ml to 750ml. That was it really, as I was expecting maybe highs of 27 degree. The temperatures we experienced was an anomaly. The days before and after were nothing like this. When the heat hit, I should have got on the 750ml earlier and even planned a way to get a litre per hour on board, but I hadn’t. If I was back again, I would have a backpack and bladder to hand, just in case.

I had too much stopping time, especially with dehydration, punctures, mechanicals, me being a novice and Euge’s first time in the pits supporting. My pace was the same as the winner of my category, which means he won by stopping less and having less issues than me. Matt Jones, don’t even say it mate

Next up

I’m part of a group record attempt to claim the most riders completing an Everesting in one event. The current record stands at 54 riders set in Norway. The attempt will take place on Peaslows hill on the 17th of July. I’ve been helping entrants with advice and tips ahead of the attempt form my Everesting experience. Looking forward to getting as many people over the line as possible.

Then, to help keep my Canadian residency, I am spending time with family in Canmore, Alberta in August. While we are there, the Canadian Rockies 24 Hour returns to Canmore’s Nordic Centre with its world class trails. I knew I had to enter when even my wife Jane was saying I should. I’m unsure of the logistics and will be relying on others for support. If I can, I’d like to be competitive, but will see how it goes.

Finally, in October I’m looking to compete in the British 24-hour mountain bike championship, in Kielder Forest, where I did my first 24 hour a year earlier.

Anyone who does 24-hour events would tell you that 3 in one year is more than enough, so I’ll roll into Autumn by completing an Everesting run, then rest.

The stats

• Laps: 25
• KMs: 300
• Vertical: 7,800m
• Calories: 11,500
• Highest temp 37, average 26, low 20
• Punctures: 2
• Mechanicals: 1
• 1st (and only) Irish
• 2nd form UK (behind an excelling performance from Rich Long)
• New friends: lots

Thanks

Thanks first to WEMBO, the organisers of the World 24 Hour Mountain Bike Champs and to 24 hours of Finale Ligure for hosting the event. Chapeau both, top job! I’m hugely proud of my effort in the conditions, even if I didn’t get to show my best. I simply couldn’t have done it with my pit crew, Eugene. Thanks bro!

I also need to thank Chuck, Andy and the team at BW Cycling, who kept my bikes rolling in tip-top shape. Rupert at Mountain Fuel whose nutrition I totally rely on as it never lets me down. Lighting the way, there’s Mark at Exposure Lights. And finally, there’s Ryan at Ryan Builds Wheels, who’s been there over the past years.

Last thanks to the UK & Ireland 2022 Finale Ligure group, who’ve helped throughout: Andy Howett, Rich Long, Peter & Tania Nadin, Ade, Maurizio, Chris, Max and Rich. Many of which are cyclist that I really look up to having podiumed at WEMBO before and holding many national jerseys been them. Thank you all!

Until next time, onwards and upwards!

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Whilst I was looking forward to the 470 meters of climbing per lap, I wasn’t relishing the mix of black and red descents, as that’s where I’d have the biggest test. You see I’d broken my wrist in a mountain bike fall in July and been in a cast for 10 weeks. The cast finally came off five weeks out from the Kielder Chiller 24. Once removed, my upper body was diminished like a roadie , especially on my dominant right-hand side. I tried to cram in hard, long mountain bike and strength sessions to recover some strength. Luckily, my legs were in good shape from a year of cycling climbs. After successful 4-, 6- and 8-hour sessions at Cwmcarn trail centre in the weeks leading up to Kielder, I decided to take the plunge and do my first 24-hour race. I began the weeks of planning, preparation and packing for every eventuality, which filled one room in my house.

Day before

The drive up from Bristol to the border of Scotland is a fair schlep, which I did the day before. An hour or so out from Kielder, the scenery became stunning. There was little to no phone signal. It felt remote. I’d booked to stay in a small B&B 30 minutes from the course. Before checking in, I wanted to recce the course and meet the team. It would be my first Team JMC event, although I’ve been a team member for a few years. I made my way to the unmissable line of Team JMC gazebos. It was great to see Budge and Sally again and to meet people I only knew virtually (on Zwift), like Carl, Lee, Chris, John, Keith and many more. The pit set up was like nothing I’d been involved in before. I was pitting with talented teammate Sofia Christiansen, who’d be gunning for the female win.

I quickly put on some cycling kit and joined Carl, Lee and Sofia who were doing a course recce. As I rode the lap and encountered the descents, my mountain bike mojo seemed a distant memory. I felt at odds with the bike. That night, I woke up having remembered that my bike had a new seat post fitted and I suspected it was too high.

On the morning of the event there was the usual faffing around with several small things, like changing my seat post, which was too high and too long, but I hadn’t packed a hacksaw (next time ). Luckily, I had an extra seat post to fit. There were also other important tasks to be done, like laying out my pit and running Sal and Budge through my hydration and nutrition plan. I’ve found that you need a plan, which is flexible but had a solid backbone of having 500ml of drink, 60 grams of carb and 250 calories per hour.

As a plant based coeliac, I’m careful with my nutrition. Whenever I’ve failed to finish ultra-events, it’s been down to stomach issues. Following the event, I was asked what fuel works for me. I’m no expert, but here’s what works for me:

1. Eat only tried and tested on race day
2. Stick to mealtimes in sync with your bodies patterns
3. Have 20-25 grams of protein every 8 hours
4. Keep stomach healthy with PH neutral energy drinks, like Mountain Fuel or Tailwind, for example
5. Eat, especially when not feeling like it
6. Mix food types, tastes, and textures on rotation to ensure you have what you fancy
7. Nights are harder with a drop in blood sugar and core body temperature, so fuel to overcome this. I like hot ReadyBrek with banana and honey
8. If stomach goes, try switching to water until it settles
9. Avoid energy gels altogether or until the last third, when getting in complex carbs can be harder
10. Eat natural food when possible – see my list below of 100% natural alternatives

Here’s some of my favourite natural, veggie and Gluten Free foods:

• Fruit & nuts – bananas, dried mango, salty cashews for example
• Smoothies – Pulsin plant based, pea protein Super Shake with peanut butter, banana, honey, chia seeds and almond milk
• Spanish omelette with potato – Waitrose do a perfect, small one for £2.19
• Boiled new potato with olive oil and salt
• Bars – Mountain Fuel Feel Good Ginger
• Natural gels – more and more of these on the market, my favourites are Spring Energy, which are 100% Real Food and Mountain Fuel Chai.

We’re off!

The morning of the event disappeared fast. Before I knew it, it was 11am and time to race. I was more nervous than usual. I’m not one of those riders who is super confident in new situations, especially this time so close to having a cast off. Luckily Team JMC head-man and part of my pit crew for the event, Budge (Andrew Burgess) put my mind at rest. He encouraged me to just think about it as another Everesting (cycling the equivalent height of Mt Everest in a single ride) – To complete an Everesting, I’d need to do 20 laps of the 5-mile course. This became my target, as I’d done many Everestings over the lockdowns culminating in a World record.

The first 6 hours went to plan, and I was feeling good as dark drew in early in the wooded sections. At this stage I wasn’t worried about position. I was there to get a feeling for a 24-hour race, complete it, push myself out of my comfort zone and learn as much as possible. I was sticking to a power cap on the climbs, to make sure I didn’t go too hard too early. People had warned me against this, especially Matt Jones, who’d been a big help in the run in to the event

Embracing the night

Lights going on and a quick bite to eat between 5 and 6pm signalled the end of the opening spell. It was now time to embrace the night and settle in for the long haul. As the dark, cold, fog and rain increased, Budge encouraged me to focus on staying safe, mechanical free and completing laps, rather than fast laps. This was a relief with reports coming in of falls, mechanicals, and abandons. Keeping forward progress in an attrition event like this was enough in the dark hours.

At about hour 14, at 1am, I was passed by Kyle Beaty, who was leading and would go on to win. He was proper loving it! I came back to Kyle on the climbs and had good chats with him until we hit the descents and Kyle disappeared. It was frustrating but expected given his Enduro pedigree and my current poorer than usual descending. A dropper seat post was the one thing I missed off in my meticulous planning, which would have help with descending.

Graveyard shift

The funny thing about the graveyard shift, in my limited experience, is it’s a time warp. Perhaps it’s the darkness, tiredness, rhythmic nature of pedalling and lapping or all of these, but time goes differently, where whole chunks can just disappear. I was eating and drinking to plan with steady lap times. While it was not easy, I was in control, and it was an unusual kind of comfortable with all the elements. Matt Jones described it as being ‘comfortably uncomfortable’, which made sense to me now. I knew there was more I could give, but as this was my first 24, I played it a little safe. I was doing everything right, like when I experienced pain, which I did in right knee, I was acknowledging it but didn’t panic. I’d learned that pain comes and goes, as do the highs and lows, all that matters is forward progress.

I was enjoying the process of ticking off the laps moving towards an Everesting and sunrise. Mentally I’d broken the lap down into hard climbs at the beginning, a black descent with a tricky line that was getting increasingly slippery and a lovely finishing section. I was also going through my 5 controllables list adapted from Damian Browne’s 4, where I’d check:

1. Position & technique – am I well positioned, how’s my technique?
2. Effort – what’s my effort across my body
3. Breathing – what’s my breathing like? Is it controlled, consistent and calm?
4. Self-talk – how’s my self-talk, is it positive or negative?
5. Fuelling – Am I drinking before I’m thirsty and eating before I’m hungry?

This process carried me through the graveyard in a very positive frame of mind. This was only interrupted by a kit change, food, and a caffeine boost at 3am. Along the way, I was enlivened by the appearance of foxes by the side of the course, who’s eyes wonderfully reflected the lights back. I was loving saying hello to people, visiting the pits and hearing support around the course. I’ve found in extreme events like this, connecting with people is a great way to keep spirits high and stop yourself from retreating into your own head, which can be a bad place if self-talk is negative. Most people were chatty, and I could sense when people were struggling, but still tried to give some encouragement without being too chipper.

Divine intervention

When I changed my kit, as I was getting cold in wet gear, I swapped the front wheel to a grippier Maxxis front tyre. This was noticeably better on the increasingly wetter, wooded sections that had been added, but were not part of the hard packed trails. 4 hours out, on the infamous black grade descent, I went over the big rock drop on the wrong line, burping the front tyre sending tyre sealant everywhere. I picked the bike up, spun the front wheel and to my delight, the sealant left in the wheel resealed. I was off again quickly. Later, I’d learn that Budge had lifted this spare wheel, figured out there wasn’t enough sealant and added more. Divine intervention and a life saver!

As I hit 20 hours, I was still on my hydration and nutrition schedule with my stomach, legs and mind strong. I felt like I could just keep doing this, which was a testament to meticulous planning, advice, application, amazing pit crew and support. I was proper loving it! I thought to myself that I might just have a taste for this !!

Final push

With sunrise not far off, I was trying to work out how many laps I could do, but the tiredness meant my maths was shocking. Luckily, Budge had worked out that, although 2nd place was already well in the bag, if I pushed on, I could get another 3 laps in to make 20 laps. Although the idea of doing 2 was better in that moment, I wouldn’t be able to live with myself if Kyle had put 2 laps into me. There was also the Everesting to complete, which drove me to dig in, have another fall, pick myself up and push on with improved lap times. I’d finish with 17 minutes to spare. This was what’s known as a ‘short’ 24 hour, where only laps that are finished inside the 24 hours count, not started. Whilst I’d not completely emptied the tank, I’d gone just deep enough to know that I can go more next time. The perfect first test all in all!

As I crossed the line, I made a beeline to high-five Budge. This is a moment I’ll never forget. There are so many ways to do an ultra-endurance event but going to the last makes it even more special. It also avoids any regrets and what if’s that can take the shine off a performance.

I’m pure thrilled with completing my first 24 hour on my first attempt. In 23 hours and 43 minutes, over black and red trails, 5 weeks out of a cast helped every pedal stroke by Team JMC’s @Sally and @Budge, we’d clocked up 268km off-road and you guessed it, another Everesting with 8,964 metres of elevation gain .

Later, the ride would be certified as a Soil Everesting by Andy at Hells 500. Although it looks like I have 4 badges left to complete the full set (one is part of a subset), so actually there’s just three left, which is unimaginable as there are only two people in the world who have all badges.

As if all that wasn’t enough, taking 2nd overall and 1st in category has me buzzing weeks later. Sofia, who along with Kyle were the two hardest riders to pull back on the climbs, blitzed it with 1st female, fastest female lap and 4th overall! I felt this was just reward for all the effort and time Budge, Sal and others had put into making this happen. Go Team JMC!

Lessons learned

I’ve learned so much from my first 24-hour. I’d seen where time was leaked and lost. I’d identified weaknesses to train on. Most of all, I’d learned that in ultra-events, my preparation, performance management, fuelling and mental approach go the distance. I’m looking forward to my next 24-hour, where with increased confidence, I can hopefully challenge for the win!

Thank you

I can’t thank Team JMC enough and Budge and Sal in particular. The pit, people and pride in racing for this team is second to none! To Jane (my rock), Amy and Esme (my inspiration) for their patience, love, and support every day. 

Thanks also to Haiko Cycling, who literally keep the wheels turning for me as one of their supported riders. Also, to Exposure lights who saw me through 14 hours of darkness. And finally, to Rupert at Mountain Fuel for keeping me fuelled and my stomach strong.

“The whole point was to challenge myself: find my limits, and push them. Well ok, it felt more like my limits found me and punched me into a ditch but still: it was tough, I genuinely enjoyed it, and there was plenty of time to think.” – 

Emma Pooley, Everesting World Record holder

Everesting can be a great leveller, as it’s hard if you are an expert or novice. I completed my first Everesting in December 2019 accompanied by headwinds and heavy rain on the Tumble in Wales. I followed this up with my first virtual Everesting (vEveresting) a month later on Alpe du Zwift. Next came a second outdoor Everesting on Draycott Hill, near Bristol. After that came a double vEveresting in April and an outdoor double in June.

Fast forward to September 2020 and my Everesting adventures culminated in a new Guinness World Record for the most vertical ascent by bicycle in 48 hours. I climbed 30,321m (the equivalent of 3.5 Everests) and won a Strava Community Award for the most elevation in a single ride in 2020. I basically turned myself into a mountain goat. Here’s the full story of my World Record Ride.

From my trials, tribulations and triumphs, this is my guide to Everesting: cycling’s toughest doorstep challenge.

Real or virtual?

Everesting and its virtual sibling, vEveresting, are very different beasts. Usually, Everesting takes longer as there are more variables to contend with, such as wind resistance, bad weather and other road users. However, vEveresting comes with its own challenges; overheating, boredom, and a lack of connection with the outside world. The advantages to vEveresting are the ability for people to join you virtually, along with having everything you might need at arm’s reach. Whichever you choose, you’re still climbing the height of Everest – no small feat.

3 stages of Everesting; start fresh, suffer, then finish exhausted but elated

Rules of Everesting

Hells 500 are the creators and custodians of the Everesting concept. That means once you’ve completed your challenge, you’ll need to submit it to the extremely helpful folks at Hells 500 through their website. And for your attempt to be deemed successful, you’ll need to follow some rules:

• Record 8,848m (29,029ft) of total elevation gain
• Follow one route on one hill
• Descend on the same route you climb
• It must be uploaded to Strava (to be submitted)
• No sleeping – you must complete the challenge in a single stint (unless doing multiple)
• Breaks (eating, drinking, recharging) are included in your time
• No time limits

If you are vEveresting, then:

• You must set your smart trainer to 100% resistance
• It must be completed on Zwift

Step 1: A stable backbone

Purpose, Planning, Performance and Psychology. The four Ps that form the backbone of endurance cycling. These are the stable elements, with features that remain the same for long stretches of your Everesting.

Purpose

Goal setting, visualisation and belief

Don’t underestimate Everesting. It will push you to your physical and mental limits. To complete it you need belief and total commitment. Start by researching what it will be like to help visualise and build belief you can do it. A good start is to visit one of the Everesting Facebook forums full of experienced and extremely helpful folk. Then tell someone else you’re planning on Everesting to provide accountability and make it real.

Planning

Logistics, location, equipment and safety

Planning ahead is crucial, giving you the headspace to relax and pedal, by having sweated the small stuff. Select your hill, think about your logistics (especially if Everesting outdoors), gather together your equipment and don’t forget safety and pit crew.

Picking your climb

Whether you’re Everesting or vEveresting, it’s essential to find a climb that suits you. Select a hill that excites you and matches your style – a lightweight climber can go steeper with less effort, whereas powerful, larger riders might need a shallower climb. Use Veloviewer, Strava and Google Street View to gauge the hill, looking at road surface, junctions, and obstacles like cattle grids. Picking a hill that feels safe is crucial. Once you’ve chosen your hill, you can use the Everesting Calculator to work out reps and pacing.

Find a hill that you like and suits you – Devil’s Staircase, Wales

Tips on hill selection:

• Choose one close to home
• That is straight(ish)
• With a constant gradient
• Where you spend watts going up not forward
• Is possible to do seated
• Has good road surface
• Has good mobile reception
• Has a prevailing tail wind
• Is quiet with not much traffic
• Has a suitable place for a good base camp (well off the road)
• Is close to amenities
• Feels safe – fewest junctions

Safety first

Think of this as a risk assessment – as well as checking out any potential hazards on the route, think about the conditions you want to ride in. The worse the weather and the lower the visibility, the more hazardous the ride. Ideally, wait for a long stretch of daylight and good weather. Check the location of your nearest hospital, your phone signal, gear for night riding, your lights and be sure to have emergency contact details to hand. Try and select a hill close to home, and let your emergency contact know what time you’re going and when you expect to be back.

Set up basecamp – your pit

Whether it’s the boot of a car, a van, or a camper van, you need your basecamp carefully positioned well off the road, preferably towards the middle or top of the hill. Make sure it contains all you need, in an organised way, so you can  grab what you need quickly and avoid faffing time. As your Everesting time is total, not just moving time, the less faffing the better.

Gather your equipment

If you’re vEveresting, you’ll need a fan or two, ideally with a remote control so you can avoid getting off your bike. Make sure your turbo trainer’s software is up to date and recalibrated, and set the resistance to 100% max. I also use an ANT stick to prevent loss of signal. Here’s a helpful video to reduce signal loss – How to stops smart trainer dropouts. If you’re outdoor Everesting, you’ll need more equipment – I use plastic crates that allow me to divide up my equipment and easily find what I need.

Equipment checklist

• Have I got the right gearing for the gradient e.g., compact with a 11-32t or 34t on the back?
• Is my bike fully ready, or does it need a service?
• Do I have a bike computer and a spare?
• Do I have spare batteries and power packs?
• Is my light bracket fitted, tested and have I a spare?
• Are my tyres in good condition?
• Do I have kit to stay cool on ascent and warm on descents, no matter the weather?
• Can I be seen in the dark?
• Do I have sunscreen, lip balm and chamois cream?
• Do I have a good first aid kit, complete with pain killers?
• Do I have electrical or gaffer tape?
• Do I have spares – tyres, brake pads, pump, chain oil, tubes, rear hanger, bike?
• Do I have the right bike tools?
• Is everything charged? Lights, cycle computers, phone, spare chargers?
• Do I have kitchen utensils? Cups, bowls, plate, knife, spoon, kitchen roll, wet wipes and toilet roll

Pick your start time

According to your circadian rhythm, 4am is the start of the new day. That’s when I get up, eat a good breakfast and let it digest before getting onto my bike at around 6am. If you’re keen to avoid riding into the following night, HELLS 500 recommend a midnight start. If you think your ride will take more than 17 hours, you might want to heed this advice. I’ve found you can miss a night’s sleep without it adversely affecting your performance, as long as you’re well rested in the run up to the day.

Performance

Pace, technique, set-up, kit and fuel

You need to plan your performance well, especially if you want to do a good time. I do hour-by-hour plans for pacing, fuel and breaks, with flexibility for when things change. A good plan gives you the head space to remain calm, when things go wrong, which they often do. Let’s start with pacing.

Pace like a pro

Before attempting an Everesting, you should be able to complete an endurance ride of 6 – 7 hours in 50 – 60% of your anticipated time or elevation gain. As this is a marathon not a sprint, work primarily in your endurance zone to help burn fat and keep going for longer. This also avoids depleting glycogen levels and releasing adrenaline and cortisol. What you’re looking for is prime, not peak performance. This typically means staying in your Zone 2 in general (endurance – 56-75% of FTP) and no more than Zone 3 (tempo – 76-90% of FTP). If using heart rate, then keep it below your lactate threshold 1 – aerobic threshold.

Here is an emotional map of my 48 hours record. You’ll see that there were points, especially during the second night, when it was hitting peaks – both high and low. Luckily, for the most part, it was prime performance. The key was to remain calm when lows or highs happened.

Psychological arc – start fresh, suffer in the middle, finish exhausted but elated.

Pacing tips

• Train at your desired pace
• Make the first climb feel way too easy
• Save energy earlier – you’ll need it later
• Stick to your pace, even if when you feel good
• Have a way to gauge your effort and pace e.g., heart rate, power or rep time

Hone your climbing technique

You’re looking for relaxed efficiency when climbing. Tap – don’t hammer – the pedals, lightly hold the handlebars, keep shoulders relaxed and stay seated as much as possible. If you need fuel, eat on the descents or just before the top, make sure you’re in the correct gear before starting the climb and pop it up a gear before getting out of the saddle. Alternate your hand positions from hoods for less steep, top of bars with elbows into and torso dipped when steeper and out of the saddle when steepest. Running your tyre pressure 10-15 psi lower than normal can improve your grip and comfort when climbing. To help hone your climbing technique, I’ve developed the 5 controllables based on a list originally list from Damian Browne.

5 things always in your control.

Bike set up

On the day, your bike and set up should be just right. There’s no getting away from it, there’s some expense involved here, with lights, bike computers, battery packs and spares. For me, the best money I spent was a professional bike and cleat fit. This transformed my cycling.

Next, you’ll need to get your gearing right for the gradient of the hill. Consider fitting a compact chain set and wide-ranging rear cassette. What you are looking to do is save valuable energy by remaining seated and spinning in relative comfort on the climb. An 11-28t to tackle 11 – 15% gradients will just expend energy unnecessarily. The only way to know if your gearing is right is to recce the hill and try it for a few hours. My default is now an 11-34t. Even if I don’t end up using the lowest gear, I’d rather be safe than sorry.

Handlebar set up for Everesting can be tricky. I settled on a set up centered around a bulletproof Garmin Edge 530 bike computer. I tried many brands and models, but the 530, without touch screen goes the distance. I use this with a Flush Out-Front Mount and Garmin battery Power Pack. I ride without the battery pack for the first 12-15 hours, then extend the batter by another 24 with the pack, which sees me through any Everesting. I’ve learned not to push devices to their maximum, as that’s when failures happen. So, if the manufacturer says 20 hours of battery life, then I change or recharge after 15 hours to be safe.

To one side of this front mounted Garmin, I place an Exposure Lights MK13. On the other side I have a Trace MK2 and on the rear two TraceR MK2s. For all of the above, I have spares and plenty of battery packs for recharging. Practice your handlebar set up in training and at night to ensure comfort, performance and safety.

Finally, when Everesting, I use a Stages, Gen 3, single sided power meter to give all the information needed to pace an Everesting.

Tried and tested wins over shiny and new on the day

Get kitted out

Only use kit you know and trust. Dress for the forecasted weather, but take more than you need. Layering helps here – use easy-zipping tops to cool your core body temperature. I add thin climbing rope to the zips to make them easier to manage. If you’re vEveresting, you’ll want plenty of towels, plus a yoga mat to stretch your fatigued muscles.

Typical kit list:

• 3 x bib short (well padded, with chamois cream pre applied)
• 3 x tops
• 2 x gilets (one heavy)
• 1 x light rain jacket
• 1 x arm warmers
• 1 x leg warmers
• 1 x heavy rain jacket (I live in the UK after all)
• 1 x overshoes – dry
• 1 x overshoes – wet
• 4 x socks (one warmer pair)
• 3 x gel palmed gloves (long and short fingers)
• 2 x buffs
• 1 x cycling cap
• 1 x warm jacket to throw on when eating

 Take care of touch points

Be kind to touch points with the bike, like your saddle, pedals and handlebars. The right saddle, chamois cream and well-padded bib shorts, gel padded gloves and forgiving cycling shoes can see you through without issues. Test and learn what works best for you and build strength and resistance of touch points in training.

 Fuel yourself

A good hydration and nutrition strategy will prevent dehydration, exhaustion and give you the minerals to keep you going. Make sure you drink before you’re thirsty and eat before you’re hungry, even if you don’t feel like it. I would recommend 500 – 750ml of water (depending on temperature) and 200 – 400 calories (including 30 – 70g of carbs and 200 – 400mg of sodium) per hour, then add electrolytes and protein. Spread this out over 2 – 3 micro feeds every 20 minutes.

Side note: You might be tempted to rely on caffeine. Be careful with this – it’s a diuretic and will dehydrate. However, used correctly it can be a powerful tool. 180 to 300mg of caffeine, 5 hours before the end of an Everesting can be what gets you over the line. Equally, it can help you push through the urge to sleep during the night, keeping you going until sunrise. If you take caffeine earlier, then have a good, nutritious fuel 5 hours after or take more to avoid a caffeine low. Also, hydrate more when taking caffeine. Flat Coke tends to be a favourite with endurance athletes – it’s full of sugar and caffeine.

Everesting fuel

On the day, mix carbohydrates and protein for breakfast. A bowl of rolled oats, nuts, seeds, cinnamon and scramble eggs with avocado will sets you up well, with a large banana plus a bottle of electrolytes/water for hydration an hour before.

During training, you’ll have built a menu that works for you. As a plant-based coeliac, I typically have the below on my menu, selecting 6 – 8 items that I rotate on the day (shown in bold):

• Bananas – lots of them
• Dried fruit – like mango or dates
• Flapjacks – homemade
• Mountain Fuel Feel Good bars – ginger, as it’s good for your tummy
• Bounce energy balls
• OTE Duo bar – I always fancy these, no matter what
• Sushi cakes – homemade
• Sprint energy Wolf Pack – great during the night
• Salty crisps
• Boiled and salted potatoes
• Cashews / pistachios
• Veggie wrap
• Pre-made omelette with gluten free bread and half an avocado
• 5 beans on toast
• Ready Brek – because it’s easy and fortified topped with honey and cinnamon
• Water
• Tailwind nutrition – natural, PH-neutral
• Coconut water
• Flat coke – nice in the sprint to the line
• Peanut butter, banana, pea protein and honey smoothie

Fuelling after

Eating natural, nutritious fuel during your Everesting ensures a speedy recovery after. Even though you’ll be exhausted, make sure you continue to get good calories in within 20 minutes after finishing and throughout the following days.

Fuelling tips

• Mix food types, tastes and textures – especially salt, sugar, protein and fat
• Nothing new on the day – just tried and tested
• Stick to mealtimes and patterns – in sync with what your body is used to
• Include protein – beyond 4 hours, your body will utilise 15% protein as energy
• PH neutral – cyclist ride on their gut, so keep your stomach balanced
• If you don’t ‘feel’ like eating – it usually means you need to
• Nights are harder – be prepared for a drop in blood sugar, core body temp, dehydration and sleep fatigue, which all effect mood and performance
• When you eat is more important than what – get the required calories, electrolytes and water, on schedule, in any form you can

Psychology

Principles, coping mechanisms and problem-solving

“Your legs need to get you to 6,000m and your head needs to get you the rest of the way.” – Andy van Bergen – HELLS 500

In this section, I’ll cover some key psychological principles that will help you cope better with emotions, deal with problems, reduce stress and increase performance. Remember, when your brain is tired, pedalling a bike up hill will feel harder. So, keeping stress levels down in the run in and during your Everesting, through better planning, is key to good performance.

1. Set your expectations

The Psychological Arc principle says it’s hard to do more than you set out to do. Your legs might be able to go further, but your mind clings onto the fixed idea of how far you can go. My Plan A for the world record attempt was to hit 31,000m in 48 hours. I started strong, experienced ups and downs and finished exhausted and elated in accordance with the arc as shown in the diagram below. But, I didn’t achieve more than I set out to, eventually reaching 30,321m. Since breaking the record, I’ve been setting my expectations a little higher to go further. I’ve also been working to reduce the high and low peaks to enable prime endurance performance throughout.

2. Break it down

‘Chunking’ is one of the most-used psychological techniques in endurance. Breaking down long events into familiar, bite-size units makes it less overwhelming. For the 48-hour record, I gradually reduced the chunks as it got tougher, so I could continue to focus on my progress. To win at endurance, you need to develop ninja chunking skills.

3. Celebrate the little victories

Known as the ‘Achievement and Reward’ principle, this is a great way to stay motivated. Whether it’s the 1st hill, hour 1,000m, Everest Basecamp or 6,000m, celebrate the little victories, put them in your jersey pocket, then focus on the next achievement.

4. Labelling feelings correctly

Self-perception theory is fascinating when applied to endurance events, like Everesting. The principle says that when we’re unsure about what we are feeling, we use our behaviours to infer what we feel. Here’s an example; it was 40 hours into my 48-hour world record attempt. I was hallucinating and slowing down, but couldn’t work out why? I could see that I was slow, erratic and falling behind the record pace. Looking back with perspective, it’s easy to see that I was desperately fatigued and needed to rest. However, at the time because I wasn’t sure what I was feeling, I began to question if I was good enough. Had I known this theory at the time, perhaps I would have found a more objective label for my emotions, before jumping to the wrong conclusion.

Getting through the night is tough, but there’s always sunrise!

5. Believe there’s always more in the tank

After 23 hours of double Everesting, at the bottom of the last climb up Alpe du Zwift, I received a message from 24-hour mountain biking legend Matt Jones, that changed my cycling forever:

“You won’t get many chances like this to see what’s in the tank”.

 I dug deeper, and found myself getting stronger as I climbed. It was remarkable and turned out to be the fastest ascent of the day. Fast forward three months, to hour 44 of the 48-hour World Record attempt, and I was falling behind. But I drew on what I’d learned about my final sprint and it really delivered. Those final four hours saw me really connect with my body and trust that there’s more in the tank.

Psychologically, testing what’s ‘in the tank’ helps build belief that there’s more in there. This belief changes the conversation with the central governor – voice in your head controlling biological pathways to save energy, keep me safe or even quit – away from ‘there’s nothing left’ to ‘there’s more in the tank’. This opens up the biological pathways needed to unleash your true final sprint.

Double vEveresting with Team JMC

6. Stay connected

Whether you’re Everesting or vEveresting, social interaction motivates. A ‘ride on’ on Zwift, a WhatsApp message, or roadside support from family, all help. If you’re feeling negative, reach out to people. Seeing a smiling face is proven to reduce perceived effort, so can be just the tonic to distract and get over the hump.

Power of support – family arrive to support.

Step 2: Coping with setbacks

In this section, we’ll anticipate what might go wrong, and how you can manage these setbacks. Getting the four Ps; purpose, planning, performance and psychology right avoids many setbacks. That said, anticipating setbacks, understanding why they happen and developing coping mechanisms during training helps handle them when Everesting. There are two types of setbacks you might face when Everesting; problems that can be solved and things that need to be overcome. Ultimately, whatever happens, it’s best to remain calm, in control and unstressed to avoid the release of hormones, like cortisol and insulin. These negatively affect your psychological and physical performance. Let’s start with problem-solving.

Tackling problems when Everesting

Here are some of the common problems you might face:

Bonking

Starting too fast, or not sticking to your pacing and fueling plan can lead to blowing up. It’s best to put your ego to one side, and respect the magnitude of the challenge from the start. If it’s your first Everesting, then try breaking it down into thirds – for the first third, go slower than you’d like. For the second, your pace should feel just right, then for the third, if you’re holding your pace and the end is in sight, you can see what’s left in the tank. Psychologically, it’s always best to finish strong.

Dehydration

I once had to stop a double Everesting attempt after 12 hours due to dehydration in 30-degree temperatures. I’d stuck to my plan, but not adjusted my hydration for the weather. The easiest and quickest way to gauge your hydration is to check your urine – any darker than pale yellow and it’s time to have a drink.

Monitoring hydration – British Cycling image.

Fatigue

If you feel like you need to sleep, then rest for as long as it takes to feel right. When riding at night, your blood sugar and core body temperature drop, you can get dehydrated and experience sleep fatigue. All this will affect your mood, emotions and thoughts, so be prepared with extra rewards, extra breaks and even a little nap to reboot. Caffeine can also help, but plan carefully. Remember to fuel well 5 hours after taking, or take more to avoid a caffeine slump.

Cramping

Cramps can be managed, but you’ll need to slow down, assess your fuel intake and take on electrolytes. Eating foods rich in magnesium and calcium, like nuts, seeds, bananas and avocado can help. Taking a break and stretching your muscles can all also help.

Loss of appetite

Loss of appetite happens due to low blood sugar, exhaustion and mental fatigue. If you don’t feel like eating, you really need to. When you eat is more important than what, so get the required calories, electrolytes and water, on schedule, in any form you can manage. If you fail to eat, you risk failing to finish, so find whatever you fancy and get it into you.

Nausea

On the two occasions I failed to complete Everestings, it was due to stomach issues. This isn’t uncommon, but there’s a lot you can do to avoid it. Switch to water, reduce sports gels and eat simple foods – anything with protein or ginger can help. If nausea turns to vomiting, consider stopping.

Overheating

This is most common when vEveresting. Cooling off with ice, cold drinks, cooling sleeves or a cold shower can help. If you need to keep riding, cold wristbands, socks, or towel around your neck can help control your temperature.

5 tips for solving problems:

1. Look for cause, not effect
2. Stop and take care of it
3. Take deep breaths to calm you mind and gain perspective
4. Bring it back to the four Ps – are you doing anything off plan?
5. Avoid big decisions during tough moments – descend, then review

Coping mechanisms

For problems that can’t be immediately solved, you’ll need to learn coping mechanisms. People who do well at endurance have failed, dust themselves off and tried again. They’ve gone a few rounds with pain and learned from their mistakes by dealing with the consequences. They know they’re so far outside their comfort zone, with so many variables and experiences to contend with, that there’s no such thing as failure, just test, learn and improve.

Here are some of the common problems you might need to cope with:

Negative thoughts

Recognising negative thoughts when they arise and adapting your behaviour is crucial. Changing the conversation from ‘why I can’t’ to ‘why I’m doing this’, ‘what it’s taken to get here’ and ‘what it will feel like to finish’ is a great way to crush negative thoughts and emotions. Just like smiling, words have the power to influence your feelings, so practice your self-talk to find what works for you. It’s also good to focus on things you can control and look to other people to help lift your mood. Call a loved one, or plan for someone to join you on the climb.

Steps to stop negative thoughts:

1. Recognise
2. Refuse
3. Relax
4. Reframe
5. Resume

The hurt locker­

There’s no avoiding it. At some point – especially after 6,000 meters – you’ll be in pain. The way I prepared was to get acquainted with the pain during training. By becoming familiar with pain, I found that I increased my tolerance and developed coping mechanisms. In the later stages, pain killers can take the edge off. Stick to paracetamol – ibuprofen can damage your kidneys when taken during endurance exercise.

Bringing it back into the things I can control when it hurts most.

Tips for coping:

1. When something goes wrong, take a deep breath before dealing with it
2. Generate positive thoughts to lift you out of low moments
3. Use music, audiobooks or podcasts to take your mind off it
4. Remember, a descent is never far away
5. Visualise why you’re doing it and what it will feel like to finish
6. Take a break at the top for 10-30 seconds, put feet down, stretch, fuel and breath
7. Call someone you love to give you a lift
8. Control what you can – technique, effort, breathing, self-talk and nutrition
9. Smile – it releases endorphins, natural painkillers and serotonin to make it feel easier
10. Keep moving forward, no matter how slow you think you’re going

Beyond Everest…

Since Mallory and Irvine, Hillary and Norgay, Everest symbolises going further and higher to the limits of human endurance. Some who have completed an Everesting have continued to push their physical and mental limits beyond what the challenge dictates to 10,000m, a double and even a triple. Of course, this isn’t for everyone. However, if you are considering going beyond Everesting, there will be a follow up article on this. For now, here’s a few things I’ve learned.

Beyond an Everesting is extreme. Shortcut to smart by seeking help from people who’ve been there. Cyclists are a super friendly bunch, so if you find some with experience, ask for advice. For example, Mark Beaumont and Ian Walker, two world record holding cyclists, were more than happy to help me.

To go beyond a single Everesting takes an even more stable backbone of the 4Ps – Purpose, Planning, Performance and Psychology. You’ll need to put in more groundwork and sweat the small stuff to remain safe. A wider base of endurance training is essential. Lastly, you’ll need to carefully select your hill, looking for one you can ride all day. The tradeoff is simple; do more kms, on a less steep hill, that I could do for longer.

When planning to go beyond a single Everesting, I compare it to a series of dials. For example, safety, logistic, crew, sleep and tapering are dialled to up, fuel remains the same with tweaks for night riding, then pacing and the hill gradient are dialled down.

My approach was to test unknowns during training. I rode through the night and couldn’t believe I’d not done it before – if you haven’t ridden into a sunrise – you just have to! I practiced riding, then a short sleep, before riding again. I learned that some sleep is essential to get through a day and night. Luckily Hells 500 permit sleep for doubles to help tackle fatigue, poor decision making, slow reaction times and keep you safe. Pushing through as you continue to slow is a false economy, when a 20–30-minute sleep can rejuvenate beyond belief in the dark hours when your body desperately needs to sleep and your brain reboot.

From this test, learn and sometime fail process, I slowly built confidence and strengthened the 4Ps to go 24, 30 and then 48 hours. I realised the rejuvenating power of a sunrise, sleep and high doses of caffeine. I made friends with the voice in my head and developed a sublime connection – in the moments of flow – with my body. I slowly opened up new possibilities to go further, whilst increasingly relying on the support of friends, teammates at Team JMC and family to get it done.

Team JMC, Matt and Budge bringing home a world cycling record

And finally…

I can’t recommend Everesting enough. It’s truly epic. But before tackling it, create time and space in your life. Then once you’ve committed, really go for it! Once you’ve Everested, you’ll have an overwhelming sense of achievement. You’ll be more self-aware, more resilient, and more energetic. You’ll have a better sense of perspective and a deeper connection with your body. The three things I’ve gained from Everesting, which spill over into all aspects of my life are:

1. You are better than you think you are
2. You can do more than you think you can
3. There’s always more left, no matter how you feel, once you believe

Now stay safe and ride on!

Links:

• World Record Ride: https://www.teamjmc.uk/2020/10/reaching-new-heights/
• Official World Record – https://www.guinnessworldrecords.com/world-records/cycling-most-vertical-metres-in-48-hours 
• Strava Guinness WR ride – Most elevation in 48 hours
• Strava Community Award – Most elevation in single ride
• Everesting Rules: https://everesting.cc/the-rules/

Follow me:

• Strava: Alan Colville Team JMC
• Instagram: alancolville
• LinkedIn: Alan Colville

It was 2.32am on a foggy night. Parked on the side of Cwm Graig Ddu, I peeled myself off my bike and informed my friends Matt and Budge that I was hallucinating. Descending 70kph in the dark, I was worried for my safety, but didn’t want to stop. The Guinness World Record was tantalisingly close and as the minutes slipped by, I knew something had to change. This was a win-or-lose moment; a transformational turning point in our 48-hour cycling elevation record attempt.

Let’s go back to the start

On the surface, this is a story about cycling. But for us, in these unprecedented times, it became so much more. It united people – often virtually – in support of an over-optimistic and under-qualified crack at a tough world record. A world record attempt that wasn’t even my idea.

The Everesting Challenge is fiendishly simple, yet brutally hard. The idea is to pick a hill anywhere in the world, and ride repeats of it until you climb 8,848m – the height of Mt Everest. I completed my first Everest Challenge in December with Ian Walker, accompanied by headwinds and heavy rain on the Tumble in Wales. Fast-forward to an indoor Everest in January, another outdoor in February, a double indoor in April and again in May and you can get a sense of how I spent lockdown when racing wasn’t an option.

Basically, I became a mountain goat. After completing the double Everest in my garage on Zwift, Matt Jones took a look at my data and discovered that my Training Stress Score wasn’t high, considering what I’d done. He suggested we attempt the World Elevation Record and, amazingly, I agreed. Little did I know what I was getting myself into, but saying yes to the crazy was part of the Team JMC ethos.

The one to beat

To succeed, I’d need to beat the elevation set by 26-year-old Californian, Craig Cannon, who held the Guinness World Record for the Greatest Vertical Ascent by cycling a whopping 29,624m in 48 hours. To do it, Craig covered 546km in 48 hours. Since 2015, Craig’s record had stood unbeaten, and here I was, trying to better it on a UK hill, rather than a more favourable 12% average Californian hill. This wasn’t going to be easy.

Location, location, location

Speaking of hills, finding the right one was key. After scouring Strava and Veloviewer and quizzing friends, my coach Oli Beckingsale suggested B4519 near Llangammarch Wells in Wales. With a 9% average gradient, good surface, straight(ish) line, good mobile reception and very little traffic, I instantly liked the look of it. I calculated that if I took the steepest section of the hill, I’d increase the average gradient to 10% and reduce the distance to 620km in 48 hours (still 74km further than the current record holder).

No man is an island

This isn’t a record one person could break alone – a team was vital, especially for safety. Challenges are also more fun as a team with friends. I was overwhelmed with the support and advice offered by the cycling community. Being a member of Team JMC – a collective of like-minded cyclists – gave me a head start. Conscious of Covid guidelines, a small team grew with established roles; Budge (Andrew Burgess) would look after evidencing the ride – vital if we were to prove to Guinness that we had beaten the record – while Matt Jones and Andy Deacon would handle performance and nutrition, with Nick Buckland and Daniel West on problem-solving duty. Which just left me to focus on pedalling.

Gearing up

Cycling the most elevation brings unique equipment requirements. As momentum gathered, I began to get offers of support, from people who embraced the idea. My local bike shop, Haiko Cycling, Portishead were first to help by tailoring my bike for the attempt. They also maintained the bike as the training load increased. Then Ryan Builds Wheels offered hand-built bespoke, lightweight wheels. This became a ‘secret project‘ pushing to breaking point the boundaries of aluminium wheels. We were searching for a fine balance between light and durable. We started with pre-production AL25 on Bitex RAF9 and RAR10 hubs. These proved too light when the rear failed after 40 hours of climbing. For the attempt, I kept the AL25 on the front and a use a new (production, not pre) AL25 rim with specially sourced washers to further strengthen the rim. Finally, Mark at Exposure Lights sent lightweight, race versions of their excellent Diablo and MK 14 light combination. I was good to go!

A false start

We’d settled on the 7th, 8th and 9th of August for the record attempt. The weather looked good, with tailwinds and temperatures in the low 20s. It started well, but four hours’ in, things started to heat up. I spent the next eight hours melting with increasing stomach issues chasing the record pace, but eventually, had to abandon the attempt altogether. The temperature was above 30 degrees – one of the hottest days of the year and far too hot for me.

{August 11th, Instagram} Attempted a long cycling challenge at the weekend. Stopped short by the crazy weather after 12 hours . This Irish boy just couldn’t take it . I’ve learned from experience to embrace the opportunity to learn that failure presents. So, not let it get me down. Buoyed by amazing support, it’s time to regroup and go the distance next time! 

An Irishman living in England attempting a world record in Wales

First, I focused on nutrition and hydration. Being a plant based coeliac, I don’t rely on sports gels and drinks. Instead, I use natural food like potatoes, avocados, nuts, seeds and bananas mixed with portable gluten free and veggie bars like OTE Duo and Mountain Fuel Feel Good Bars. I also use Spring Energy sachets – who sponsor me – to give me a 100% natural boost. The key was good variety to cater for changing tastes during the attempt. Once I had the nutrition under control, I consulted the cycling legend Rich Rothwell, who gave me confidence in my plan. After one final weekend on the hill, I was ready to try again.

Take two: the record attempt

We planned our next attempt for the 25th, 26th and 27th of September, but the weather forecast and the threat of a second Covid spike forced us to move it forward by a week, halving our time to get ready and reducing the size of the team to just Matt and Budge. Rather than advertise the attempt, we set up a WhatsApp group for family and friends to keep up with the madness and send us videos and messages of support, which proved invaluable.

Day one

Matt and I travelled to Wales the night before, while Budge arrived at 7am the next morning. After our photographer, Anthony Pease arrived, we did a countdown and set off at 10am on the dot – we were off and I was thrilled that after all those weeks of training, logistics and preparations, I could finally focus on cycling. That is until halfway up the first climb, when Matt noticed a wobble in my tyre and – bang – the inner tube blew. Not the best start, but hopefully not a sign of things to come. I fixed it, returned to the start and I set off again at 10.21am with messages of support coming in thick and fast.

[18/09/2020, 20:19:19] Marco Panfilo: Good luck Alan. You are going to smash it. From Italy

For the first eight hours, everything went to plan. Matt updated the WhatsApp group as we went:

[19/09/2020, 12:34:49] Matt Jones: 1600m in 2 hours

[19/09/2020, 13:43:59] Matt Jones: 2600m in 3 hours

[19/09/2020, 18:40:31] Matt Jones: 6000m 8 hours just had dinner 10min stop up on schedule still.

We’d decided to break down the 48 hours into 12-hour blocks. But nine hours in, I experienced my first inconsistent laps. Moving our attempt forward by a week had its risks, one being that I might not be rested enough. Just six days’ earlier, I’d completed an eight-hour session on the hill into a headwind, which had taken a lot out of me. All I could do was keep pedalling and listen to music to distract until the next stop – losing time now would affect us further down the line. Thankfully, that evening, we were visited by both a beautiful sunset and local cycling legend Ian Frewin, which lifted the spirits.

Night one, Everest one

12 hours after I’d set off, we hit our first major milestone by completing the first Everest – 8,848m – and promptly set our sights on the next milestone – a 20-minute nap at 3am. After I’d rested, I focused on completing the second Everest and looked forward to the arrival of my family.

[20/09/2020, 01:23:37] Matt Jones: Still going here. Battling through tough hours. Sleep due at 3.

[20/09/2020, 05:20:49] Matt Jones: Back into some improved lap times after nap and decent feed

[20/09/2020, 07:36:25] Jane Ward: Amazing. Al still smiling. Well done crew. X

Sunrise was a big lift, as was being joined by Huw Thomas. We rode together for a few hours, which passed the morning nicely, spurred on by the thought of the approaching halfway mark.

Day two

At 1pm, I passed the halfway mark and completed the second Everest – 17,696m of elevation. From here, I entered uncharted territory – none of us had ever done a multi-day event.

[20/09/2020, 13:19:06] Andrew Burgess: He’s just double Everested!!  

Thankfully, we were joined by the mighty Ian Frewin, who provided an excellent distraction. All I could hear at the top of each climb was “full gas, Al!” My wife Jane and daughters Amy and Esme had also arrived. I can’t describe how it felt to see them. They rolled up their sleeves, helped out with everything from nutrition to photography, (thanks Amy!) and even picked up a Burger King for the crew and a packet of Lockets to help my sore throat before they left.

Jane, Amy and Esme dish out Lockets to sooth a sore throat

That evening, I hit a low. But experience taught me not to panic. Instead I’d turn my mind to ticking off the five things in my control (based on 4 controllables by Damian Brown); my position and technique, effort & power, breathing, self talk, my nutrition and hydration. This combined with positive thoughts about family, training and previous triumphs helped me push through until power returned to my legs. By this point, Matt and I were so in tune that he served up precisely what I needed every time.

[20/09/2020, 20:46:50] Andrew Burgess: Into the second evening and Al is sounding chipper despite the sheer magnitude of the challenge. There have been loads of highs and lows but he is still grinding the reps out and is just over world record target pace. Just. He’s smiling, eating & drinking to instruction, and feeling positive. Keep your fingers crossed.

[20/09/2020, 19:55:20] Tom Wewer: Great updates and support from the pit team. Keep on truckin Al! Incredible engine!!

[20/09/2020, 20:09:08] Nick Buckland: Keep it up Al! Only 50 more times up the hill and it’s done! Truly inspiring stuff

[20/09/2020, 20:20:36] Phil Stonelake: Wow, this is epic beyond anything I’ve ever heard of! I’m crossing everything available for a good night’s riding. The goal is getting so close now. Incredible inspirational stuff

Night two – the end is nigh

I hit 36 hours and another psychological milestone – it was getting tougher and tougher as we headed into a dark and foggy night. As if it didn’t feel enough like a war zone, the MOD began sending parachute flares into the night sky from the next door firing range.

The flares were mesmerizing and offered momentary distraction. Tonight, as it got tougher however, I knew I could throw everything at it; caffeine, sugar, whatever it took to get over the line. If I could make it to sunrise and stick to record pace, we had a real chance.

[20/09/2020, 22:22:34] Mary Colville: Sending you all our love you were born with courage. Love to be with you. Thanks to all for his amazing support! Dad and Mam

[20/09/2020, 23:44:48] Matt Jones: Solid lap times food going in just above pace but not much slack so time for race within the race

We’d been lucky so far with mechanicals, but in the night, the growing wind knocked the bike over on a stop. This knocked the gearing out and made changing gears noisy and irregular. It also increased my already high stress levels.

Remember those hallucinations I mentioned? They happened at 2.30am and involved long periods of déjà vu, forgetfulness and imagining I was in an animated world . I needed to stop and clear my head – it was getting too dangerous to continue. Something had to be done. After some discussion, Matt suggested a five-minute micro nap in the camper van. As soon as I closed my eyes, I was hit with a barrage of flashing colours. But as I lay there, the lights faded and my breath slowed – if there was one transformational moment in this endeavour, that was it.

Matt joins me for a few reps

I ate some potatoes and beans and my face changed from grey back to my usual Irish pasty white. I was revived and rebooted, but Matt and Budge were worried – for the first time since we’d set off, they felt the record slipping away. We needed to regroup and stabilise lap times before the final sprint. The next three hours were the toughest I’ve ever experienced on a bike.

Everesting three

Not that I knew it at the time, but during the night we’d hit our third Everest at 26,544m. Once I realised, however, it was another huge lift – there are very few people in the world who have completed a triple Everest. So while I didn’t know whether we’d break the record, I did know that I wanted it more than anything, and I knew for certain I’d complete the 48 hours.

[21/09/2020, 05:51:25] Matt Jones: Some drama but focused again now

By this point, I was had taken painkillers and using caffeine as a weapon. My appetite remained good. I kept natural food going in and didn’t resort to simple carbohydrates, which wouldn’t give longer lasting energy. We knew that every minute we weren’t moving would cost us 12m in climbing, so stops were kept to a minimum – I even ate food while sitting on the toilet (the glamour!)

A new dawn

A sunrise after cycling through the night can rejuvenate the mind, spirit and remarkably the body. After 40 hours of cycling, sunrise brought a new energy. It couldn’t have been a more beautiful morning to do something really special.

[21/09/2020, 06:13:58] Matt Jones: Very tight to get record but can be done!

[21/09/2020, 06:45:34] Jane Ward: Come on Al!! Get it done.

[21/09/2020, 06:49:21] Andrew Burgess: He knows the rep times he needs to do now and is giving it his best shot.

[21/09/2020, 07:00:46] Amy Colville: Well done dad, not long to go now keep pushing so proud of you x

 The final push

With 3,000m left, it was going to be a race to the finish. I wanted this record so badly, not just for me, but for the crew, my family and everybody who had supported me. I began to dig deep, as Budge would say (being a Northerner) ‘I got one on me’. My rep times of 17, 18 and 19 minutes became 17, 16 and 15 minutes.

From then on, Budge and Matt stopped counting the rep times and focused on the laps. My confidence grew as I edged towards the world record. I was entirely present and at that moment, there was nowhere else I wanted to be. As I cut through the fog at the bottom of the hill and burst into the glorious sunshine, I could smell the finish, and even better, the world record.

Budge taking a break from the ‘calc’

[21/09/2020, 07:49:59] Matt Jones: Smashing it currently

[21/09/2020, 07:50:06] Matt Jones: THIS IS ON!!!

[21/09/2020, 07:56:38] Andrew Burgess: Feeling positive with Alan looking this strong. But it will still be a close-run thing.

At 7.56am, I took my one and only selfie. I needed to capture the exact moment I knew I’d do it. I didn’t know if I’d ever be in this position again.

[21/09/2020, 08:24:24] Matt Jones: Al has learnt a lot in the last 18 months, he is now applying that knowledge

[21/09/2020, 08:40:27] Jane Ward: Oh lord!! Tenterhooks here.

The finish line

On lap 167, and with just 1 hour left of our 48-hour deadline, Ant Pease joined me to capture the moment we hit the record.

There was celebration in the pits. Matt doused me in water and I was close to tears, but I knew I needed to get my head back down and put as many metres into the record as possible. I took my first gels of the event, just to get me over the line. Ant counted down as the clock ticked towards 48 hours.

When the 48 hours were up, I was halfway through lap 170. I had cycled 617km, over 30,000m, completed a triple Everest and beaten the world record.

[21/09/2020, 09:32:31] Keith Colville: Fucking hell….

[21/09/2020, 09:57:26] Oliver Beckingsale: Amazing achievement!! Al has worked so hard for this. Well done to all the support crew, fantastic!

[21/09/2020, 10:02:10] Bruce Grey: Amazing Alan

[21/09/2020, 10:09:34] Amy Colville: Yes dad well done!!!!

A dream come true

I fell off my bike, Matt leapt on me and the celebrations began. We were shattered but elated – a tiny team of amateurs had just done the impossible. I’d realised a childhood dream by breaking not just any world record, but an athletic – and bloody difficult – one at that. I’d also finally proved something to myself since being hit by a truck while cycling to work in 2011, suffering a double back break, lacerated kidney and liver and losing my right glute max (the cyclist’s muscle). I’d been robbed of my sense of invincibility, and of my ability to compete at the highest level of mountain biking. When I crossed that line in Wales, celebrations and congratulations ringing in my ears, I was finally able to put to rest what had happened. I now understand – it’s my ambition that defines me, not a disability or an injury. Sitting there with my friends, on the side of that hill, I was on top of the world.

[21/09/2020, 10:31:48] Phil Stonelake: Absolutely stunning achievement. What a ride from Al and what a world class support team. I’ll be telling my grandchildren about this moment!!!!

[21/09/2020, 11:10:41] Andy Deacon: Congrats Al and team! Amazing stuff! So pleased for you all

My response the next day to all the wonderful messages on the WhatsApp group was:

[22/09/2020, 09:26:23] alancolville: There are no words I’m in tears reading back through this. I didn’t know so much of what was going on as Budge and Matt shielded me and I just kept pedalling (in between breakdowns ) It’s not sunk in and there’s only one thing to say, thank you Budge, Matt and of course Jane. Simply impossible without you and very entertaining also I’ll get to thanking people individually and start the process of submitting evidence to Guinness, but for now, we are World Record breakers, who’d have thought! Thanks, you all from the bottom of my heart! Until next time (too soon? )

The aftermath

Of course, breaking a world record is one thing. But it’s not the end of the road. The final step is to prove to the folks at Guinness that you’ve actually done it. Below is just one piece of evidence, which is a 2 minute time lapse video of the 48 hours. We’d gathered terabytes of data, which needed to be catalogued and sent across as evidence. This took a few weeks, and meant I could never really relax following the attempt. Guinness also needed a survey of the hill, which took place on the 6th October, a week after the attempt. It was an anxious wait, worrying that the survey would come back measuring less than our Garmin and calculations.

But on 12.36pm, on Tuesday 6th October, I received a message from the surveyor telling me that both his measurements of the hill were 178.77m. There was relief, followed by overwhelming joy as I told Budge and Matt. This was it, the additional proof we needed showing we’d smashed the world record. Then at 1:33pm on Monday 19th October, Guinness got in touch to say they’d made the attempt the new official record! Now that it is official, we’d like to celebrate properly, but will be curtailed by Covid, so we will have to make do with virtual celebrations.

Ride stats

I’m quite sanguine about the record, they are made to be broken, right? What will remain are the friendships and memories that are made when you put yourself out there, make yourself vulnerable and are prepared to fail. Since the record, I’ve found that it’s less about the achievement itself and more about what I learned and who I’ve become along the way that is life changing. This epic journey has also reinforces my three core beliefs:

• You are better than you think you are
• You can do more than you think you can
• We are all better when we work together

If  you’d like to know what happens next, you can follow my adventures on Instagram or on LinkedIn. All that’s left to do is to say thank you.

Thank you

To Jane (my rock), Amy and Esme (my inspiration) for their patience, love and support throughout. To Budge and Matt from Team JMC, simply the best team in the world, I doff my cycling hat to you. To Anthony Pease for the amazing photography and invaluable help. To Oli and Llew for getting me in the best possible condition physically and mentally to get it done.

Also a big thank you to the countless others who helped and inspired me along the way; Portishead Cycling Club,  Keith Colville, Ian Walker, Andy Deacon, Nick Buckland, Daniel West, Bruce Gray, Marco Panfilo, Rich Rothwell, ACG crew (Col, Tom, Neil, Adam), Robbie Allen, James Salter, Damian Brown, Mark Beaumont, Lara Morgan and many others, who came together to give their time and skills to support this crazy attempt. I am forever grateful.

My sponsors

• Haiko Cycling, who kept my bike in tip-top-shape throughout
• Ryan at Ryan Builds Wheels, who kept me rolling by providing hand built, bespoke wheels
• Mark at Exposure Lights, who provided the best, most reliable lights for the two nights
• Spring Energy, who provided 100% natural food
• Kitbrix – my go to kit bags
• Jon Pettifor at GORE WEAR who supplied kit, which I hadn’t the luxury of using during the attempt due to time

Strava

• Guinness WR – most elevation in 48 hours
• Community Award – Most Elevation in Single Ride

My guide to Everesting

From my trials, tribulations and triumphs, this is my guide to Everesting: cycling’s toughest doorstep challenge.

Guide to Everesting: cycling’s toughest doorstep challenge