1. The world’s toughest bicycle race Gary Feldstein

2. “Only those who are willing to go too far can possibly find out how far one can go” -TS Eliot

3. Inaugural RAAM 1982 Santa Monica Pier to Empire State Building Lon Haldeman 9 Days 20:0212.57 MPH John Howard 10 Days 10:5911.83 MPH Michael Shermer 10 Days 19:5411.42 MPH John Marino 12 Days 7:3710.04 MPH

4. Team RAAM added in 1992 2 Person, 4 Person, 8 Person

5. RAAM Records Solo2014 Christoph Strasser 7 Days, 15 Hours, 56 Minutes Average Speed 16.42 MPH 8 Person2013 Allied Forces - Team 4Mil/Strategic Lions 5 Days, 3 Hours, 45 Minutes Average Speed 24.19 MPH

6. RAAM by the Numbers Over 3,000 Miles Over 170,000 feet of climbing 507 solo finishes, 322 finishers, 900 attempts Vs 200+ TDF finishers each year 2000+ Everest summits

7. RAAM Route

8. RAAM Climbing Profile

10. RAAM vs TDF RAAM 3,020 miles vs TDF 2,100 miles RAAM 8 days vs TDF 21 days with 2 rest days RAAM is a single stage TT RAAM does not permit drafting RAAM continues regardless of weather or roads RAAM clock never stops till you finish RAAM permits IV fluids and oxygen as long as you carry them yourself or stop

11. RAAM vs Mt Everest Austrian adventurer Wolfgang Fasching has won solo RAAM three times and climbed Mt. Everest. In his opinion, - Everest is more dangerous, but RAAM is much harder.

12. Challenges of RAAM Nutrition,Hydration, & Electrolytes Pressure Points Sleep Management Schermer’s Neck Respiratory Problems Environmental Extremes Total Body Exhaustion Navigation & Mechanical

13. Sample RAAM Diet, 83,000 Calories vs 144,000 Expended 3,500 fluid ounces (over 27 gallons) 75 Gogurts (5250 calories) 19 KFC drumsticks (2300 calories) 4 McDonald’s Quarter Pounders (3000 calories) 7 Milkshakes/Malts (3480 calories) 8 McDonald’s Breakfast Sandwiches (4800 calories) 6 Hot Pockets (3540 calories) 4 Subway Tuna Sandwiches (2120 calories) 8 Banana/Nutella Sandwiches (4000 calories) 21 Mountain Dews (3570 calories) 14 Sunkist Orange Sodas (2660 calories) 11 Sprites (1540 calories) 8 Cokes (1120 calories) 13 Chocolate Milks (2470 calories) 22 Iced Mochas (3300 calories) 24 Grape Juices (3360 calories) 19 Orange Juices (2090 calories) 10 Cranberry Juices (1260 calories) 11 Iced Teas (990 calories) 5 cups blueberries 2.5 cups strawberries 10 bananas

14. Pressure Points Handlebar – Compressive Neuropathies Pedals – “Hot Foot” Saddle – Saddle sores -> Abrasive Burns

15. Compressive Neuropathies

16. Hot Foot - Metatarsalgia

17. Saddle Sores

18. Saddle Sore Remedies

19. Symptoms of Sleep Deprivation Short Term Memory Loss Long Term Memory Loss Attention Deficit Loss of ability to plan or coordinate activities Habits take over responses Increased risk taking activities Mania Hallucinations Falling asleep while pedaling

20. Schermer’s Neck

22. Shermer’s Neck

23. Respiratory Problems Hypoxia – Altitude Sickness Pneumonia Pulmonary Edema Inhalation of allergens or toxins

24. Environmental Extremes “Neither snow, nor rain, nor heat, nor gloom of night stays these couriers from the swift completion of their appointed rounds” adapted from Herodotus

25. Dessert Heat

26. Rocky Mountains Wolf Creek Pass 10,800 Feet Cold, Wind, Hypoxia

27. Plains States Wind and Dust Storms

28. Mid-Atlantic States Thunderstorms

29. Appalachian Mountains The toughest hurdle < 500 miles from finish

30. Appalachian Leg Burners

31. Total Body Exhaustion

32. Navigation & Mechanical Issues

34. RAAM Training Base Speed Work Peaking Taper

35. Base 4 Months of “training to be able to train” Longer strictly aerobic workouts “Mildly Uncomfortable” Typical accumulated miles 6,000-7,000

36. Speed Work 1-2 Months Designed to increase anaerobic threshold One long ride/week with addition of: Time Trials Intervals Hill Climbing Repeats

37. Peaking 6 Weeks Final push to peak fitness Attempt to ride ½ mph faster w/o going anaerobic Maximum load w/o bodily injury Duration of speed work increased (100 mile TT’s)

38. Taper 1-3 Weeks Allows body to fully recover and regenerate NOT REST but reduced volume High mileage ride decreased by at least 50% Only short-distance speed work

39. In 2013, I completed solo RAW in 3:19:27 in spite of Schermer’s Neck & food poisoning resulting in massive diarrhea with a 15 pound weight loss, earning the Lantern Rouge as well as the “Unstoppable Trane Award” from the Race Sponsor. Here is an excerpt from the Race Report I penned a week after RAW for my club: “I am hobbling around on 2 swollen ankles, my fingertips are still numb, my right hand is covered in blisters and doesn't have the strength to hold a fork or turn a key, my butt feels like I just slid down a 50 foot banister covered with sandpaper and it required surgical debridement to remove large swaths of necrotic skin. To keep it simple, I'm an old fart, but I ain’t dead yet.”

40. RAW Finish Photo

41. “Success is a little like wrestling a gorilla. You don’t quit when you are tired. You quit when the gorilla is tired” -Robert Strauss

42. Ultra-Endurance Cycling Resources Race Across America RAAM: http://www.raceacrossamerica.org/ Randonneurs USA RUSA: http://www.rusa.org/ UltraMarathon Cycling Association UMCA http://www.ultracycling.com/ Paris-Brest-Paris PBP http://www.paris-brest-paris.org/ The Complete Book of Long-Distance Cycling by Edmund Burke and Ed Pavelkahttp://www.raceacrossamerica.org/http://www.rusa.org/http://www.ultracycling.com/http://www.paris-brest-paris.org/