Training for the Mallorca 312 / 225 / 167
No Long Post - Short and to the point!
Variety 1: The 312Km : Recorded 313.8Km / 4722m ascent
Variety 2 The 225Km : Recorded 226.8Km / 3552m ascent
Variety 3: The 167Km
It’s hilly but the majority of the climbing is done in the first half of the race (all distances).
Hold back on the early climbs or you will pay for this later on.
Ensure you’re well fueled and both bottles full after each stop. A cold, early start can quickly turn into very hot and windy conditions (increasing rate of dehydration).
Coming from a UK climate, it’s worth getting used to hot conditions as the temp difference was 25 degrees C. Try turning your fan off on the turbo for the last 2-4 weeks or look into Sauna exposure post training to improve heat tolerance and overall fitness.
It’s a mass start event so ample opportunity to sit in a group until the climbing begins.
When the first climb starts (Coll De Femenia) stick to YOUR race plan using Power or HR. If you happen to be in a group, cool but too hard too early = much suffering later on.
Either set a notification on your computer to ensure you’re drinking at consistent, regular intervals. If hungry or thirsty, you’re already approx 70% dehydrated/depleted.
Use the feed stops! Take your time to drink, refuel, eat and pick your gels wisely. Licorice = terrible gel flavour! Sandwiches will be somewhat ‘dry’ on the outside too, just a warning.
Be friendly, talk to others, find out the distance they’re doing. If they’re riding at similar speeds, stick with them. This is not an event for a break away.
Whatever speed you can descend at, take another 5% off and you should make it down safely. Descending on your limit on roads you’re not familiar with = good chance of crashing. Had to ride 220Km with road rash, it was not comfortable.
Any rain on Mallorca roads turns them into ice, be careful. During the 2021 225Km I had a double wheel slide and witnessed a number of crashes in front of me. Slow and steady…
Break distance up into sizeable chunks, for the 312 I chose 72Km then 60Km x 4, 225 75Km then 50Km x 3, 167Km 67Km then 2 x 50Km.
You will go through good times and bad times, be accepting but stick to the plan!
Regardless of distance, you will be pushed to the limit.
Use Precision Hydration sweat calculator to understand electrolyte demands.
Understand calorie expenditure for target power - riding at 100W for an hour = approx 330 calories. 200W = 660 calories…
With a puncture, happy with that; I’ll have you Contador!
Some qualities you’ll need for race day success…
Comfortable climbing at lower cadences
Appropriate Aerobic and Muscular endurance + development of Zones 2-4
Ability to execute appropriate pacing strategy based on FTP / Heart Rate
Implement appropriate fuelling strategy to complete the day including nutrition and hydration
Able to adjust hydration / nutrition strategy depending on weather
Maintain pace control AT ALL TIMES - happy to stick to own HR or Power targets / ride in group when it’s beneficial and sustainable
Able to work safely in a group along the flat & descend safely in a group
Can safely descend in dry/wet conditions on smooth/rough and unknown roads
Robust trunk / core to tolerate duration in saddle and low cadence when climbing
Exposure to long days in the saddle
Competent at undertaking small bike repairs (chain falling off, puncture, gear tweaks)
Climb in relaxed position without ‘death grip’ (holding onto bars for dear life)
Comfortable moving between multiple positions on bike
Please note, there’s many more but that’s why it’s key to understand the demands of your Event and how you rate on those demands.
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