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Wednesday, December 2, 2020

Virtual Everesting ADZ - Jan 30/2021

vEverestingADZ

I had originally wanted to complete an outdoor Everesting (In Real Life - IRL) attempt in 2020, but didn't get it in with some of the other challenges I took on.  So a couple of weeks ago I started looking at the vEveresting thing.  I know it is not the real thing, but at the same time, I know it is a real challenge.  At the moment with one month left in 2020, I am 1000 km away from my goal for the year and really want something to train for.  After a couple of hours of investigation on the vEveresting thing, I thought I want to do this.  I need to get someone to do it with me.  Sent an email titled Hmmm... to a friend of mine, Matt Gervais and told him I wanted to do a vEversting attempt - you in?  He said yes, so it begins.

So what the heck is Everesting and vEveresting?  Click to find out.  Really simple pick a hill, go up and down that hill until you climb a total elevation equal to the height of Mount Everest - 8848 m.  With the research I have completed, if you are looking to do a vEverest attempt, Alpe Du Zwift is the perfect climb.  Average gradient at 8.5%, 22 segments for lots of mental distraction and likely most important factor, a 10 minute descent.  Why is descent so important?  You can hop off your bike while you coast down hill - gives you 10 minutes to fuel, hydrate, stretch, go the washroom, change your kit, lube....whatever you need to do to.

So with Matt on board, we started asking around and we quickly came up with a core group that are willing to take this on January 30th.  Shortly after we post on our Instagram Feed and now we are up to nearly 30 riders - Awesome.  We will be sharing this with our Infinit Canada customer base and we encourage you to share with anyone that wishing to join in the fun (the pain) on January 30, 2021.

I will attempt to lay out the details for the ride and preparation, please know that it will evolve a bit, we will see some small tweaks along the way, but generally it will go as follows:

The Ride

vEversting Alpe Du Zwift (8848 m) or vBasecamp Alpe Du Zwift (4424 m).  If you have pretty good bike
fitness at the moment (6-10 hrs/week), and 9 weeks to train you should have enough time to get ready for the full Everest attempt.  If your volume is down a bit, perhaps vBasecamp will be a challenge to strive for and perhaps a stepping stone to a full Everest attempt later in the season.  We will have a few Teams involved as well, so if you want to participate, get a group of your mates/co-workers and tackle the 8848 m with them - 4 riders would require each to climb for about 2.5 hrs - doable!

The Rules

This ride because we picked Alpe Du Zwift has to be done through Zwift, logged on Strava and performed on a smart trainer with trainer difficulty set at 100%, if you want your results to show up on Everesting Hall of Fame.  More rules can be found on the Everesting links above.  Note to unlock the Road to Sky Course - which has the Alpe Du Zwift course you have to be level 12 on Zwift - there are some work arounds for this.  If you are not concerned with being in the Hall of Fame and just want to join in for a day of fun :) - all you need is Zwift, a trainer that connects to Zwift and a Strava account.

Preparation

We have 9 weeks to prepare for this ascent.  Many of you if you are considering this have gone up Alpe Du Zwift a few times, if you haven't don't worry - still lots of time if you have a good fitness level.  My schedule of long rides at the moment to prep me for the big ride:

Dec 5th - Four Horseman -Watopia (Elevation: 2112 m)

Dec 12th - 3 X ADZ - Watopia (Elevation: 3108 m)

Dec 19th - Uber Pretzel - Watopia (Elevation: 2335 m)

Dec 26th - 2 X ADZ - Watopia (Elevation: (2072 m)

Jan 2nd - 

Jan 9th -

Jan 16th - 4 X ADZ - Watopia (Elevation: 4662 m)

Jan 23rd - 

Jan 30th - vEveresting - Alpe Du Zwift (Elevation: 8848 m)

Not sure what I will be doing for a few of the long Saturday rides, but my goal for the rides is to lock in a few things for my Alpe Du Zwift sessions:

  1. My sustainable power over 8.5 climbs.  The best I have done is just under an hour, averaged 260 watts, more recently I did a couple of laps at 207 watts, this gets me up in 1 hr 13 minutes.  Have to see how this feels up 3 and 4 times.  Not sure if 200 watts is a good target for me.
  2. With ADZ there are many segments or sections - I am looking to identify which segments I will climb out of the saddle.  I would like to proactively climb out of the saddle 4-5 times during each ascent to give my butt a break, change hand positions and such.  Doing this from the start of the ride will likely help how I fell when on the last couple of ascents.
  3. See how to best utilize my 10 minute descents.  Fuelling, washroom breaks, stretching, resting - again I hope to gain some valuable insight to apply on the big climb.
  4. Of course - nutrition and hydration - I have some ideas, but as I push to 4 laps - I will get greater insight to what is best for the full ascent.  I can't tell you how many times folks have told me, I was fine until 5 or 6 hrs into my ride or Ironman - then my nutrition or hydration plan let me down....the reality is that the nutrition and hydration plan to support the 10-12 hr event was off at the beginning it just didn't manifest itself until 6 hrs deep.  You must figure out what you fluid loss rate is per hour and plan to take 75% of this amount in, knowing how much fluid to take in, allows us to know how many calories we can safely ingest.  I will have a scale close at hand to make sure I am tracking well during my practice rides and on the day of the event.  We will do a video on this.  Of all the people I have talked to or videos that I have watched nutrition/hydration is usually the thing has the biggest impact on how Everesting will go.  Of course you have to have fitness and you have to ride at a pace that matches the current fitness level, but nutrition/hydration will get you to your potential.
Bike/Trainer Set-up

I believe based on the sessions I have completed to date that - my gearing is fine.  You will have to know that you can handle the elevation with your gearing - one thing to grind out 50-60 rpm for a few minutes, completely another over the long haul.  We will have some guidance coming your way on this.

Everest/Basecamp Day

Start times will be up to each rider.  We believe it has to be this way as - many different levels of riders taking this on.  I personally want to start at 03:00 so I can finish by 18:00 (hopefully), when others are finishing and there is a lot of company.  We will provide a vEversting___ name to add to your profile so you can recognize others that are riding with us.  Always good to have vEveresting in your name so folks can cheer you on out there.  

If this is of interest to you please email me directly at darcy@infinitnutrition.ca.  This is not an Infinit thing per se, more a personal endeavour - the more the merrier.  Of course I am happy to help out on the nutrition side for anyone that might want our advice or to use our products.  We will have some other companies involved as well, more to come as we move this forward.

For now your actions if you want to participate:
  1. Email me.
  2. Get on Zwift.
  3. Have a Strava account.
  4. Get training.
For all that want to participate, we will invite you to a Strava group for the event, provide an Infinit discount code, and include you on all email updates which will be how we announce upcoming videos that will help you prepare for success.

One video that Andrew Edge (one of the 30 committed so far), has produced gives a little more insight to what we are doing and what is to come: 


Look forward to seeing you out there.


- Darcy Haggith, President, Infinit Nutrition Canada