Friends, Sharing with you some tips for the 400km and 600km Audax. For those doing these distances for the first time, I highly suggest that you focus on enjoying the ride and squeeze in as much rest as you can instead of gunning for a fast time. The cut-off times are quite lenient. You should have ample rest or breaks throughout the whole ordeal. Please find below a couple of tips from our personal experience:
1) LISTEN TO YOUR BODY AND REST. Unless you're a seasoned long-distance cyclist that can cycle with little or no sleep at all, rest when your body is telling you to rest. If you're sleepy, sleep. I've seen so many cyclists fall off their bikes as they refuse to get off their bikes and catch some ZZZZs. The last 600km audax rides I've done, I've never aimed for a fast time. In all my 600km Audax rides, I've always booked a place somewhere in the middle of the ride, where I can take a shower and get 5-6 hours of sleep after cycling 400-415km, and then finish the rest of the bike ride going back to Subic feeling fresh and recharged. If you're the type who would rather take short naps throughout the ride, you can do so as well. James Fairbank, the Marketing Manager for Rapha Clothing completed the grueling Paris-Brest-Paris (PBP) 1200km Brevet in an impressive 61 hours 48 mins, with only 1hour 30mins sleep to see him through! He was just taking 10-minute naps at each control before continuing his ride.
2) BUDDY UP. The 600km audax is unknown territory to most cyclists and if this is the first time you're doing one, it mentally helps to have a friend or a riding buddy along. This is also for your own safety on the roads. I once said that the 400km audax is a lonely ride. The 600km will be lonelier. But if done with friends, it can be an incredible experience.
3) LIGHTS. Make sure you have the proper lights for this ride. Outside the bigger towns, it will be pitch-dark.
4) MULTI-TASK. When on the bike, I eat and stretch. When I stop at a control stop, I chew my food while stretching. It helps to plan what you're about to do at a control a few minutes before that point. Try to make the most out of your time and be efficient.
5) CHANGE CYCLING KITS. This is not a fashion-driven tip. I am very particular with hygiene and health in cycling. It's enough that you're exposed to the elements as you ride long hours on the bike. I highly suggest you have a change of clothes (or at least cycling shorts) 2-3 times throughout the entire ride to let your body breathe. Believe me, your a** will thank you for it.
6) USE CHAMOIS CREAM. This helps avoid chafing, blisters and saddle sores. My favourite is the Assos cream. Aside from the lubrication, it is anti-bacterial. I call this the miracle cream that has helped me go through Paris-Brest-Paris (1,240km) twice without any bum problems.
7) CHANGE TO SHORTS. If you plan to stop (nap, eat, etc.) for more than 45 minutes, get out of your cycling shorts, clean up and wear a breathable pair of shorts so your bum can breathe. My favourite alternative to the shorts is the malong. Your bum will thank you for it. When it's time to ride again, use a fresh pair of shorts and put some chamois cream.
8) KEEP YOURSELF HYDRATED AND TAKE NOTE OF YOUR NUTRITION. We are now in the middle of summer and it is very important that you keep yourself hydrated and well-nourished throughout the ride. There will be times that you won't have an appetite to eat. You have to force yourself to eat properly to avoid bonking.
9) GET PLENTY OF SLEEP THE NIGHTS BEFORE THE RIDE. With the anxiety of the ride creeping in, most won't be able to sleep well the night before. Even if you only had 2 hours of sleep the night before the Audax, you will be fine as long as you have slept well the previous nights. ,I am a strong believer of SLEEP BANKING. Nights leading up to the Audax, I would take melatonin gummies to sleep more soundly. Make sure you get your doctor's approval for you to take any sleeping agent.
10) SLEEP-DEPRIVATION. You will definitely be sleep-deprived during the whole ordeal especially at night. The following are some ideas to battle sleep at night: munching on chocolate covered coffee beans. Eat moderately. Too much can cause palpitation. You should know your body and do not do anything new during an audax ride. You should have practiced this even before the audax itself. Avoid caffeine during the days leading up to the audax. This will ensure the caffeine kick is extra strong when you take coffee during an audax ride.
11) BE READY FOR THE WEATHER. I've said it several times in the past, "an audax rider is not a fair-weather cyclist". We brave the elements as long as it's not life-threatening, of course. We've ridden through torrential rain, extreme heat, extreme cold, etc. Personally, when I encounter such bad weather conditions, I just imagine myself in one of those Rapha Braver Than The Elements ride and I get a renewed sense of strength. There are a lot of cyclists out there but there are only a small percentage of those cyclists who has the physical and mental strength to overcome such challenges.
With that said, I hope you are ready for another epic adventure on the bike!