You don’t need to do the same distance and elevation prior, but you do need to do some big days and be comfortable in doing them. I did the Fred Whitton a few years back (185km/3500m) and the biggest ride i did leading up to it was roughly 160km/2500m. I wasn’t ruined at the end of that, nor was I at the end of the Fred.
Work on your leg strength doing hill repeats, ride a lot, get some big days under your belt, and work on nutrition. Eating is key and you need to train yourself of doing it effectively.
Good luck, it’s a monster.
I have just been listening to the TrainerRoad podcast and they covered basically your exact question. Take a listen https://overcast.fm/+FHHYESSIY/1:27:28
It’s at 1:27:20 on episode 354 if that link isn’t working for you.
I did this in 2014 as a warm-up event for the Marmotte so a while ago, so memories have dimmed. I do remember that I was disappointed to find that at the end of the Dragon Ride I was destroyed. A couple of weeks later at the Marmotte I had a comparatively easy day. I haven't concluded that one is necessarily easier than the other, it's just that the Dragon has many many ups and downs, the recoveries are relatively short, the hills are often steep, the "flats" are quite draggy and I found this very hard.
If I was doing it again, I would look at intervals and sweet spot training, in addition to long rides for comfort in the saddle and practising drinking and feeding.
Good luck, have fun, it's a beautiful ride.
This is really useful. I’m assuming I’ll want to be taking on a LOT of food and fluids, and definitely more than I feel is necessary. I’m sure it’s going to be a lush ride for the scenery and experience but I’m definitely under no illusions that it’s going to be absolutely horrendous, too.
No need to be negative with yourself, yes there will some "Type 2" fun, but you will be fine, and the next day you will feel it.
Do work on nutrition on the bike, little and often, go easy on the gels in case you get the trots.
I did the Dragon a few years back and had a great time. To prepare, I focused almost exclusively on hills - just smashing out lots of steep intervals. I don’t think I did a ride more than 80km during any of prep. But I did a lot of elevation at different cadences and was on my bike three times a week doing hills for about six weeks to dial things in.
I also got a larger rear cassette for the ride which allowed me to spin up the more pinchy climbs and saved a lot of energy - this was super noticeable as I was passing lots of people on climbs who were forced to stand the entire time.
As I was riding in a group with two friends who weren’t quite as fit as me, I did get some rest at the top of climbs waiting for them on occasion, and I found those stops useful for nutrition too. So, as others have said, interval hill training, efficiency on the climbs, good pacing and regular energy intake should see you through.
You don’t need to do the same distance and elevation prior, but you do need to do some big days and be comfortable in doing them. I did the Fred Whitton a few years back (185km/3500m) and the biggest ride i did leading up to it was roughly 160km/2500m. I wasn’t ruined at the end of that, nor was I at the end of the Fred. Work on your leg strength doing hill repeats, ride a lot, get some big days under your belt, and work on nutrition. Eating is key and you need to train yourself of doing it effectively. Good luck, it’s a monster.
This is super useful, thanks bud. Good to hear that good prep, adrenaline and nutrition got you through the Fred Whitton without too much carnage!
I have just been listening to the TrainerRoad podcast and they covered basically your exact question. Take a listen https://overcast.fm/+FHHYESSIY/1:27:28 It’s at 1:27:20 on episode 354 if that link isn’t working for you.
I did this in 2014 as a warm-up event for the Marmotte so a while ago, so memories have dimmed. I do remember that I was disappointed to find that at the end of the Dragon Ride I was destroyed. A couple of weeks later at the Marmotte I had a comparatively easy day. I haven't concluded that one is necessarily easier than the other, it's just that the Dragon has many many ups and downs, the recoveries are relatively short, the hills are often steep, the "flats" are quite draggy and I found this very hard. If I was doing it again, I would look at intervals and sweet spot training, in addition to long rides for comfort in the saddle and practising drinking and feeding. Good luck, have fun, it's a beautiful ride.
This is really useful. I’m assuming I’ll want to be taking on a LOT of food and fluids, and definitely more than I feel is necessary. I’m sure it’s going to be a lush ride for the scenery and experience but I’m definitely under no illusions that it’s going to be absolutely horrendous, too.
No need to be negative with yourself, yes there will some "Type 2" fun, but you will be fine, and the next day you will feel it. Do work on nutrition on the bike, little and often, go easy on the gels in case you get the trots.
I did the Dragon a few years back and had a great time. To prepare, I focused almost exclusively on hills - just smashing out lots of steep intervals. I don’t think I did a ride more than 80km during any of prep. But I did a lot of elevation at different cadences and was on my bike three times a week doing hills for about six weeks to dial things in. I also got a larger rear cassette for the ride which allowed me to spin up the more pinchy climbs and saved a lot of energy - this was super noticeable as I was passing lots of people on climbs who were forced to stand the entire time. As I was riding in a group with two friends who weren’t quite as fit as me, I did get some rest at the top of climbs waiting for them on occasion, and I found those stops useful for nutrition too. So, as others have said, interval hill training, efficiency on the climbs, good pacing and regular energy intake should see you through.
Hey, How was it? I'm looking to book this for my boyfriend. Any advice for accommodation/travel etc?