Belajar Dari Ultra Cyclist Terbaik Dunia Christoph Strasser
Belajar dari Ultra Cyclist Christoph Strasser juara 6x Race Accross America - 4.939km yang ditamatkannya dalam waktu 7hari 15jam dan di tahun lalu 2021 dia memecahkan rekor dunia sepeda 24jam yang pertama kali tembus diatas 1.000km dengan avg speed 42,7kph.
TIDUR
Sehari-hari tidak berbeda dengan kebanyakan orang, Strasser tidur 8 jam. Menurutnya setiap orang bisa lebih sedikit tidur dalam situasi ekstrem daripada dalam kehidupan sehari-hari, dan dalam situasi seperti itu tubuh akan memobilisasi sumber daya yang diperlukan.
Antisipasi Strasser terhadap kurang tidur yang akan dialami selama RAAM dimulai beberapa minggu sebelumnya, jadi situasinya tidak mengejutkan, tetapi sepenuhnya direncanakan.
Strateginya tidur dibagi 2:
Sleeping break sekitar 1jam & Power Nap 10menit
dalam balapan RAM dia hanya tidur total 7,5 jam dalam 7hari race (yang ini ga perlu ditiru hanya buat di pelajari 😅)
TRAINING
Training dikelola oleh pelatih profesional, tetapi tidak seheboh yang diyakini orang. Long Ride yang berlebihan atau sesi latihan di malam hari gak ada di kamus trainingnya, alasannya hal itu akan memperburuk regenerasi (tubuh). Kuncinya adalah menggabungkan basic long ride dan high intensity interval sedemikian rupa sehingga speed ada dan long endurance terjaga.
Log Training enam bulan sebelum RAAM :
total 780 jam atau rata-rata 32,5jam seminggu
termasuk 6–7 jam Long Ride dan 4/8/16 menit interval yang tujuannya adalah untuk meningkatkan FTP di kisaran 5 watt/kg.
NUTRISI
Ini faktor kunci agar performa tetap stabil selama balapan ultra cycling.
Strasser membakar 15.000 kkal setiap hari,
Target asupan kalori sekitar 12.000 kkal,
terdapat defisit yang dikompensasi oleh cadangan lemak yang tersedia berlimpah di tubuh. Wajar aja kalau selesai event ultra tubuh mengecil ya.
⚠️ Makanannya seluruhnya LIQUID.
Makanan olahraga konvensional akan memberi tekanan berlebihan pada perut. komposisinya terdiri dari :
54% karbohidrat,
17% protein,
29% lemak,
serta semua zat gizi mikro yang dibutuhkan dikombinasikan dengan 1 liter minuman karbohidrat-elektrolit per jam (tergantung suhu).
Pada awalnya sulit untuk benar-benar menghindari makanan padat. Tentu saja, Kita akan sangat mendambakan makanan asam, gurih, dan hangat, tetapi harus bisa memaksakan diri untuk beradaptasi tiga hari sebelum memulai race sebagai periode transisi. Selama race, rasanya luar biasa: tidak merasa kenyang, tetapi juga tidak lapar.
Berani pakai strategi makan Strasser?
Pengalaman saya pernah secara eksklusif 29 jam lari pakai liquid food dan bener gak ada masalah sama sekali di perut 👌🏻
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