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Race Around Ireland Crew Guide
Planning
The Art of Planning for Endurance Racers (Alan Heary, Race Director) This is a one-hour audio program, guiding you through a step-by-step process for preparing and planning for your event.
The links to these articles have worked, but open in a window.
Do check out John Hughes resources here
Equipment
- Choosing an Ultra Bike (Lon Haldeman)
- Andy Pruitt on Bike Fit (John Hughes)
Nutrition
- Eating For a Century, Brevet or Double Century– Food to eat for a big event (Susan Barr)
- Nutrition for a Century or Double — Daily nutrition is as important as training (Jenny Hegman)
- Eating for Endurance — Ten Mantras for Endurance Cyclists (Susan Barr)
- Fueling for Endurance — Ten Mistakes Endurance Athletes Make and How You Can Avoid Them. (Steve Born)
- Meeting caloric requirements — Maintaining fluid and energy balance on long rides (Susan Barr and John Hughes)
- Simple Sugars — Common Questions about Sugars and the Glycemic Index (Jenny Hegman)
- The Glycemic Index (Jenny Hegman)
- Cold Weather Training Can Be Costly — How cold weather alters fluid and nutritional requirements during exercise. (Edmund R. Burke)
- Low blood sodium — Hyponatremia (Lulu Weschler)
- Water and Salt Intake During Exercise — Hyponatremia: How To Recognize, Treat And Prevent It. (Lulu Weschler)
- Electrolytes and Fluid Replacement: Any Debate? — Maintaining proper electrolyte levels in endurance athletes is critical to performance. (Kevin Setnes and Karl King)
- Riding in the Heat — A Case Study (John Hughes)
Training
- Distance Training for Beginners (Janice Tower)
- Your First 24 Hour Ultra Race (Lisa Marie Dougherty)
- Training for 12 and 24 Hour Ultra Races (part 1, part 2) (Merry Vander Linden)
- From the Field: How RAAM Riders Train (Bernie Comeau)
- Intensity Training for Ultra Racers (Pete Penseyres)
- Muscle Cramps — How to prevent, break and flush muscle cramps (Lulu Weschler)
- Indoor Training (Part 1, Part 2) — The training program for indoor conditions. (Joshua Simonds)
- Eliminating the Show Stoppers (John Hughes)
- Recovery for Long-Distance Cyclists (Part 1, Part 2) (Ed Burke and John Hughes)
Navigation – A video by Alan Heary
Sleep Deprivation
Sleep_Deprivation_and_Military_Operation_part_2-21467 – Coping With Sleep Deprivation on Operations by Don Stevenson RKC
Video by Alan Heary with sleep advice
Sleep and Recover Mp3 used by Alan’s team in RAAM is available here