At Whitsun the DH Performance Nutrition HQ temporarily moved to Rafael Wyss. As an important component of his preparation for the Red Bull Trans-Siberian Extreme 2022, we went through a 4‑day competition simulation. Long days with snow, rain, sun, a flat tire and lots and lots of fuel!
For months Rafael Wyss has been in training for the toughest bike race in the world. The event has already been postponed twice (from 2020 to 21 and now 22), but after the first disappointment Rafi and the whole crew are happy about the time gained. That’s why this summer is clearly about race simulation and some big key blocks that we use to challenge and perfect man, machine and overall concept.
Nasty spring weather is character forming
Meteorologically, it was a difficult first quarter – lots of snow, then lots of cold, then even more rain. For endurance athletes, these were additional challenges that one would gladly skip. But if you want to pedal across Russia, you better get used to rough conditions early. Rafi brings an unshakeable spirit and an almost indestructible joy for cycling – I guess that helps.
Planning every detail
We approached this weekend very meticulously. Before the start, glycogen stores were charged to the maximum, routes were planned, intensity of the rides was timed and not only the food on the way was planned down to the gram, but also before and after the load, so that conditions close to competition were simulated.
Even the weather was a touchstone at times
For the first 10-hour ride of this «Whitsun block», the forecast was for heavy rain. The optimist says: perfect conditions to test clothing and nutrition in these conditions… The coach said: shut up and ride! The nutritionist made a dry face to the wet fun and went along anyway. All in all, however, the weather gods were quite kind to us and after 150 rainy kilometers, the remaining days remained cool but dry.
Big load, long days, complete success
To make it short: Rafi did a lot of very long bike rides. We started all tours from his home base and rode more than 300 km every day. The diet was very simple: copious and tuned porridge for breakfast, 90% of the calories in liquid form during the day and light food and lots and lots of carbohydrates in the evening.
The secrets of success will not be revealed here, but this much can be said: if you have the courage to eat a lot and dare to «overeat» by x amount than what the literature recommends, you will go faster for longer. Rafael was astonished and happy at how long he could push so many watts.
From a nutritional point of view, the findings are numerous, we know ideal intake amounts, tolerances, robustness of the stomach and concrete, with which products we want to ride.
Other important building blocks planned
From the rough – of which we will make more blocks – we go among other things to the fine, now testing sweat rates at different temperatures, electrolyte concentration of sweat and working on individualized nutrient supplements.
There’s pretty much exactly a year until the starting gun, so a lot will happen between now and then, but our race compass is dialed in and Rafi is well on his way.
Big thanks go out to our friends from Sponser Sport Food – they support us with knowledge and lots of calories. Big Shoutout as well to the one and only Ralf Seidel (Schulthess Klinik), who keeps coming up with difficult tasks to perform and last but not least, props to Rafi – bad ass uber-rider – to many more
adventures to come!
