by Sarah Kaufmann (K Cycling Coaching)
As we close in on one month out from the 2024 Park City Point 2 Point, the hay is in the barn. You have put in the hours of training, the skill work, the equipment checks and testing. Now it’s time to execute. There are so many pieces that must fall into place to pull off a successful P2P. Some of these pieces are within our control and some are not. But the more boxes we check and details we cover, the more we set ourselves for success. Nutrition and hydration top the list as make or break components on this list.
Aid Stations – The P2P aid station setup is as follows:
- Aid Station 1 (Deer Valley Silver Lake) – Mile 26.6 – Drop bags and Crew access. Crew can park at the Deer Valley base parking lot and ride the Silver Lake Express chairlift up to the aid station at Silver Lake Lodge (do not drive to Silver Lake). Free chairlift tickets for crew will be provided to riders at packet pickup.
- Water Station (The Montage) – Mile 32.3 – Crew access. At the intersection of Corvair and Mid-Mountain (new location from previous years). Crews can access this location by parking at the Montage and walking ¼-mile. Upgraded this year, the Montage will hand out 180 prefilled bottle “handups” of water. Drop your bottle, grab a filled bottle, and pick your bottle back up at the finish line.
- Aid Station 2 (PCMR) – Mile 54.8 – Drop bags and Crew access. 3:30pm cutoff time.
- Aid Station 3 (Oasis at the Colony) – Mile 63.5 – NO crew access
Drop Bags – The P2P provides drop bag support at two locations (Aid Station 1 and Aid Station 2). You can drop off your bag(s) at the start line on race morning. Note that if you want a drop bag at both locations you will need to drop TWO BAGS, one for Aid Station 1 and one for Aid Station 2. These bags will be moved to the finish line for you to pick up.
Estimated Finish Time – In order to determine your needs and how to make optimal use of the aid stations, start by conservatively estimating your total time for the event. If you have the opportunity to ride sections of the course, that can help in founding this estimate. If you do other comparable events, you can get an estimate by comparing your general finish percent at those events, and comparing that percent to previous P2P finish times (https://thepcpp.com/results/).
General Estimates: Course Record 6 hours, mid-pack 8.5 hours, back of the pack 10 hours.
Estimated Aid Station Arrivals – With your time estimate for P2P, break the course into approximate thirds. You will likely arrive at Aid Station 1 (Deer Valley Silver Lake) a bit less than one third timewise through the race, at Aid Station 2 (PCMR) a bit more than two thirds, and from PCMR to the finish in approximately one third.
Hydration – To determine hydration needs, plan for 20-30 oz of fluid per hour. (Your mileage may vary. Consider the fluid intake you typically consume with good outcomes in training). Carry your needed hydration via bottles and/or hydration pack for each time duration between aid stations. Determine your approximate time for subsequent sections and either pack your bottles, hydration pack/ bladder into your drop bags, have your support people meet you at the aid station to fill you up, or refill from provided water or CarboRocket caffeinated and non-caffeinated hydration products at the aid stations. Pro tip: Don’t experiment with caffeinated products for the first time on race day. Make sure you are familiar with how you respond to caffeine. Caffeine can cause an energy crash, GI distress, and is linked with cramping. Use it with caution and use it in training if you plan to use it on race day. If you have extra hydration packs that you can send in your drop bags, that works nicely and is quicker and easier than refilling a bladder or even swapping a bladder into the same pack.
Nutrition – For nutrition, along the same lines, determine your carbohydrate needs per hour and your estimated time between aid stations. With nutrition, it’s a bit easier to carry your needs for longer durations so you may opt to carry all or longer duration needs of your nutrition for the day. If you will not carry everything, you can rely on provided real food and GU nutrition products at the aid stations (aid stations will be stocked with chews, gels, and waffles. Scroll below for a detailed menu*). If you have specific nutrition or hydration products you rely on, send them in your drop bags or with your support people. Because…most of us are fussy racers and we want what we want. If you use the aid station fuel, keep in mind, as you grab GU’s and waffles and chews, your math skills in that moment may be diminished. So, check and double check your needs before you depart.
If you plan to rely on aid station hydration and nutrition, make sure you test GU and CarboRocket products in training in the leadup to the race. Nothing flattens your legs like a sour stomach so make sure there are no GI surprises on race day.
Aid Station Food & Nutrition Products – This is a general summary of the types of items that will be provided at aid stations. Generally speaking, aid station 1 will have the least quantity/options for real food and aid station 2 and 3 will be well stocked. Note that there may be changes to the listed items below based upon last minute changes and logistical issues, not to mention what the riders before you choose to eat.
- CarboRocket hydration drink mixes
- GU Products
- Gels – 2 caffeinated and 2 non-caffeinated flavors
- Rocktane Gels – Sea Salt Chocolate
- Stroopwafel
- Caramel Coffee
- Salty’s Caramel
- Salted Chocolate (GF)
- Campfire Smores
- Chews
- Orange
- Strawberry (caffeinated)
- Watermelon
- Hydration Drink Tabs
- Lemon-Lime
- Strawberry Lemonade
- Strawberry Hibiscus (caffeinated)
- Real Food
- Fruit (Bananas, Oranges, Watermelon, Pineapple)
- Soda (Coke, Mountain Dew, Red Bull
- PB&Js
- Broth
- Pickles
- Potato Chips
- M&M’s
- Gummy bears
- PB Pretzels
Be Kind and Think Ahead – A few things to consider as you approach the aid stations on race day. Remember to smile and say thank you. (Bonus: Smiling makes you feel better too!). The aid stations are staffed with volunteers helping you have your best possible day. Nobody likes bratty racers. As you get deeper into the race and your brain turns more and more mush, it gets harder to think clearly and remember everything you need as you pass through the aids. As you make your plans in the leadup to the race, anticipate your race day needs. Whether it’s from your support people, your drop bags, or the aid station itself, have a plan. That said, we know what they say about the best laid plans. Maybe you flatted and now you need a tube or CO2, maybe you need a different nutrition item than anticipated, maybe you need a little more hydration, you need an NSAID, who knows what may change. As you approach each aid station, make a list in your head of what you need. Count the number of items. Remember that number (a number is easier to remember than a list in those frenetic aid station moments). As you try to zip through the aid station, go through that list and make sure you have checked off the number of items on your list.
Water Station – Treat the water station as a bonus to top off your reserves heading into the heat of the day. Consider drinking from your bottle (not hydration pack) between Aid Station 1 and the water station. Filling a bottle is much faster than filling a hydration bladder. You will likely need more water between Aid Station 1 and 2 than you think.
Aid Station 3 (Oasis at the Colony) – This aid station will definitely look like an oasis as you get into the final 12 miles of the race. Watermelon? Mountain Dew? Ice? Yes, please!
Final Thought – Don’t sit down in the aid stations. It’s the kiss of death. Even if you are feeling exhausted. Try to get what you need and keep moving, even if you give yourself a few minutes of soft pedaling. The longer you linger, the harder it becomes to get back in the groove and carry on. This is never more true than at the PCMR aid station. It’s a major crux of the race, there is so much inertia to overcome to get out of there and get that last section done.
There is so much to think about and plan for this race and it really rewards those who sweat the details. Make your plans. Check and double check. See you on the start line, let’s have an amazing race!
Happy riding!
Sarah Kaufmann is the owner of K Cycling Coaching. She has been coaching since 2012 and raced at the elite level from 2007-2021. She is based in Salt Lake City, UT and can be reached at www.kcyclingcoaching.com.