As 2020 continued to unfold and July and then August arrived without any announcements regarding Red Bull Timelaps 2020, it became apparent that the live event was highly unlikely - and the most we could hope for was a virtual event, following in the footsteps of iconic events like the 40th London Marathon.
Then finally, it was confirmed. The Red Bull Timelaps will take place in 2020 as a virtual event. And even though I'm not at all a fan of virtual events, I saw it as an opportunity to make those years 25 hours of cycling all that the real life event was not in 2019 and could not have been. Besides doing everything, he probably never will be.
What is Red Bull Timelaps?
Starting at 12 p.m. on Saturday and ending at 12 p.m. on Sunday, teams of four runners aim to cover as many miles as possible in a relay format. At 2 a.m. (BST), the clocks return to 1 a.m. (GMT), creating an additional hour known as Power Hour.
I knew what I wanted this virtual event to be - in an ideal world. Simply put, luxury; the luxury of sleeping, sleeping in a real bed. The luxury of warmth and the luxury of choice - that is, not having to ride in the pouring rain like last year.
And I knew what I didn't want - especially to be confined to the same walls that I had been for most of 2020. only event I planned to attend in 2020, and it still held, so I wanted it to be an unforgettable event.
Meet my Red Bull Timelaps 2020 team
From left to right: Sophie, Georgina, Sam and myself.
Our original plan was to end up in a barn in Essex that we rented on Air B'n'B using it as a base to get on and off, on a turbo trainer. Less than a week before the timelaps started, Essex entered Tier 2, meaning groups were no longer allowed to be together. So we needed a new plan ...
At the last minute, Red Bull confirmed they had hired Printworks in London, where our team and another team could ride. Space was not a problem in this place, so it only remained to get to the start line ...
Training for Red Bull Timelaps 2020
Since I had no idea if Timelaps was going to play out or not, I couldn't really train for it. However, I had started a 3 month training program in early September and had participated in Zwift Academy for the 3 weeks leading up to race day.
Ideally if the race had been confirmed earlier I would have trained for the event - probably with multiple sessions in a day and at different times of the day. But I knew if I could survive it in 2019, as unfit as I was then, I would do it until 2020.
Timelaps Team 2020 Race Strategy
Now everything was a bit last minute for this event, including our team race strategy. Georgina set up a program where we started with an hour of walking, progressing to two hours overnight to allow for sleep. Once the morning was up, we returned to an hour's walk.
Thinking back to my 2019 post and now looking back at this event, I certainly would have preferred to start with 90 minute stints when I'm feeling my best. I did just over 30km in my first hour and I know I could have pushed harder and longer.
My individual racing strategy
Once the virtual event was announced and we decided to get together as a team, I had pretty much decided to work my hours on an indoor trainer. In terms of strategy, you could have more control on the pitch and reduce the risk of issues like flat tires, mechanical breakdowns, and getting stuck in the middle of nowhere.
When we changed locations for the warehouse I was even more sure to stick with the turbo, but figured I wouldn't 100% say ride the track until I saw it.
This year I rode the Liv Avail 2020 Advanced Pro 1 again. Last year I chose it mainly because of the 700 × 32 tires which were perfect for tackling Windsor Great Park and bad weather.
This year I chose it because it's the same bike Sophie uses so she had the necessary skewer for the Wahoo turbo trainer that we were loaned to, because my 2019 Liv Avail is on my own turbo and the Avail is known for its all-day driving comfort.
Once I saw the warehouse space, I made the decision to stick with the turbo. You can check out the trail in the Georginas video below - the ground was quite smooth, the course was quite short at ~ 350m and there were a lot of turns. With minimal sleep I figured I would do my best on the turbo.
I researched and found out that the Tempus Fugit route on Zwift was the flattest route I could take. I was told to switch to the TT bike as well, but in all honesty, in the rush to get ready for my first hour, I completely forgot that.
I really only had one goal in mind for this event, and that was to beat the distance I covered in 2019 (which wouldn't be too difficult).
- A goal: Drive 100 km +
- Objective B: Beat the distance of 2019
How the 2020 event was different from 2019
With the obvious difference that this was a virtual event - meaning you could ride outdoors, on a turbo, or a mix of the two, there were other slight differences.
Two of the main differences concerned the application of penalties and how the Power Hour could be raced. In terms of penalties, should two riders record races that intersect for any amount of time? Fortunately, our team had very few penalties, but in most cases nothing could be done if you didn't delete the entire trip. I'll cover Power Hour in the next section…
Also, in this virtual event there were no neighbors by the pit door to chat with, share crawler pumps, and get help. The virtual format definitely lacked the sense of camaraderie we had when we were all bombarded with freezing rain and wind in the pits!
Virtual power hour
Choosing who competes in Power Hour is always a difficult task - even more difficult when you've never ridden with your team before. Georgina nominated Sophie for our Power Hour team and I had no problem with that.
I'm not sure we read the rules at that time, but it was allowed to ride more than one person during the hour - which was a change to the rules of the virtual format. This would mean, however, that more than one person would have to be awake.
The Right to Home
After doing my rounds at 12 p.m. on Saturday, at 4:30 p.m. (departure delayed by 4 p.m. after connection difficulties with Zwift), then at 9 p.m., I managed to get back to the hotel for a few hours of sleep in a king-size bed comfortable.
I got up early and early for my next laps at 4am, then my last laps at 8am. After my 4 a.m. tour, I had to take a nap for a few hours on an ottoman to get me through the last hour. It was less the distance and more the start stop and lack of sleep that was happening to me at this point.
After my 8am was over, I returned to the hotel to shower, have breakfast, and collect my things, ready to head back to Printworks to cheer on the rest of the team for their final stints.
Red Bull Timelaps 2020 team statistics
- Total distance: 474.88 kilometers
- Power hour distance: 13.92 miles
- Power hour Premium: 13.92 miles
- Position: 13th women's team
- My total distance: 137.39 km (85.37 miles)
- Driving time: 5 hours 32 minutes
- Hours of sleep: ~ 4 hours
Tinelaps 2020 Vlog by Georgina, Fitcetera
Check out what my teammates did to make laps around Printworks, London in the video:
It wouldn't have been possible without ...
Now is the time for my thanks for this year's event… I keep it as short and sweet as possible:
- A massive cry to Fresh fitness food who sent us back for the weekend with enough food and snacks to fuel an army. Not having to think about food was a huge weight on my shoulders and it tasted great was an added bonus.
- Liv bike (for whom I am an ambassador) for letting me take over their IG account for the event. You can catch up on the highlights here.
- Giant Loughton for sorting me out with my fuel on the bike and again, listening to me discuss this event, laughing at me, wondering about team tactics… and more!
- Thanks to Wahoo for the loan of KICKR Smart Turbo Trainer and the KICKR Headwind Smart Fan (and the KICKR climb - but no escalation was desired lol).
- Last but not least, without a doubt, thanks to Red Bull to sort the place and take care of us throughout the weekend!
Who's back for 2021 then ?!
I had always planned to do 2020 because once you participate you have to participate again to put all of your learning into practice. Being a virtual event, it was very different from previous years, so I think I'm still going to have to do at least one more. more. time.
Also, I will continue to do so to defend a certain diversity. This year there were 114 men's teams versus 14 women's teams (including my team). There were also 65 mixed teams.
I feel like many would have been put off if they felt they had no chance of winning - but you know what? The old cliché of "It's not about winning, it's about participating" is actually perfect.
Are you going to put Red Bull Timelaps 2021 in your diary then? Did you participate this year ?!
If you’re having dysfonctionnement beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise indications and workout partouze are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are esprit. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.
Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or intensité yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.
Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current sport level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.
Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.
For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.
Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.
Warm up. Warm up with dynamic stretches—active movements that warm and flex the groupes de muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.
Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build vêtements that last. Follow these steps to make exercise one of them.
A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.
Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers addict right by the bed and you’re up and course. Find ways to build them into your day to make exercise a no-brainer.
People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.
If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like course or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.
Activity-based film games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or la petite balle jaune, for example—can burn at least as many kcal as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone application to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as course from hordes of zombies !