🚴 Beigao 360 Training Log

📏 Body Measurements (cm)

🦵 Posture Assessment (checked results)

🚲 Cockpit Setup (measured before fitting)

🔩 Recommended Frame Geometry (for choosing a bike)

✅ Fitter’s Three Recommendations vs Status

🧠 Coach’s Take

• The 145mm sit bone width is the most valuable number in this report. The “mid-term best-value fix: measure sit bone width and change saddle” in the training notes was actually already measured back in January — jump straight to “buy a 155mm saddle”, no need to measure again.
• X-shaped legs + both feet splaying outward + restricted cervical spine echo one another: a splayed-out leg shape on standard-axle pedals forces the feet inward, and over long rides both the outside of the knee and plantar pressure run high — consistent with the July history of sore foot soles.
• Inseam 87cm, height 186cm: saddle height 76.0cm ≈ inseam × 0.874, within the standard range; no knee discomfort has appeared since the 7/22 fine-tuning either, so keep it as is.
• Restricted cervical mobility = staying low and looking far ahead for long periods is uncomfortable. A drop D of only 4.0cm is right (conservative, upright); for a 14-16 hour event like Beigao 360 an aero position should not be pursued at all.

⛰ Elevation Profile

Vertical lines = checkpoints. Apart from Miaoli, it is all small bumps from overpasses and approach ramps.

🥤 Fueling Plan (estimated at 21 km/h average, 265 kcal/hr, 0.6 L/hr)

• 💊 With Mounjaro, “eat when hungry” fails → run the whole ride on a clock: set a Garmin 45-minute repeating alert; when it sounds, drink half a bottle of sports drink, hungry or not.
• 🥤 Base = liquid carbs: 2 bottles of sports drink (≈250 kcal/L) + powder packets / concentrated syrup in the saddle bag to top up the bottles. Add solids with a Snickers snack-size pack every 1-1.5 hours (tested on the 9/27 long ride: 3 packs + 6 bottles over 4:43, calories on target, zero GI trouble); at aid stations also eat rice balls and bananas.
• 🔴 No official aid on the 120 km from Hsinchu to Changhua, about 5:43 of moving time = you have to handle ≈1,500 kcal and ≈3.4 L yourself. Leave Hsinchu with 2 full bottles + 4 powder packets, and find a convenience store around km110 and km150 each to refill water.
• 🧂 Add electrolytes / salt tablets to each bottle (cramps are prevented mainly this way). Keep drinking when it is cold at night and in the early morning, don’t wait until you are thirsty.
• 🩺 Medication timing on race day is decided by the doctor (already on the list of three questions to ask).

⏸ Rest Plan

⏱ Stop budget: 3×20 + 5×8 = 1:40. Moving 16:53 + stops 1:40 = about 18:33 overall. 🚩 Official time limit 20 hours: 11/13 (Fri) 23:00 start in Bali → 11/14 (Sat) 19:00 finish cutoff; station cutoffs Hsinchu 03:00 / Changhua 09:50 / Tainan 15:00 = buffer of about 1.5 hours.

• On 9/13 and 8/29 stationary time reached 30%; in an 18-hour event 30% = 5 extra hours. Stop time is the easiest thing to save and also the easiest to lose control of.
• 🔦 18 hours means you will certainly ride into the dark: front and rear lights + spare batteries, reflective vest.
• 📋 Rehearsal suggestion: directly simulate “Start → ② Changhua 190 km”, covering the longest unsupported stretch and the only climb, and run the stops and fueling once exactly as in this table.

🚗 Support Car Version (main plan; the convenience-store version above becomes the backup)

With a support car, the number-one risk of “no fueling on the 120 km from Hsinchu to Changhua” disappears. The car does not follow you; it drives ahead to the next meeting point and waits, and each handoff takes 3-5 minutes.

⏱ Stop budget: 3×15 + 5×3-5 = about 1:05 (the convenience-store version is 1:40), about 18:00 overall. The time saved comes from: no queuing to pay, bottles pre-mixed, everything kept in fixed places.

• 🧴 What to have in the car: pre-mixed sports drink, 14-16 bottles (about 10 L for the whole ride, plus a spare margin) + cooler box, spare powder packets, solids (rice balls, bananas, salty things), hot drinks, night warmth (the November coastal route is windy at night: vest, arm warmers, thin windbreaker), front and rear lights and batteries, spare tube / pump / spare wheel, chamois cream, medicine.
• 📋 For the driver: .fit / .gpx route, this meeting-point table, live location sharing. The car is much faster than you, so at each point arrive first and wait; take the bottles out of the cooler in advance with the caps open.
• ⏰ Keep drinking on the clock between meeting points (every 45 minutes). The car only swaps bottles; it doesn’t mean you can wait until you see it to drink.
• ⚠️ Check the event rules before the start: most long-distance events prohibit vehicles following, tailing, or drafting for riders, and may also restrict where you can park. Meet only at the meeting points; don’t go near the car while moving.
• 🔁 If the car doesn’t make it: always carry 2 bottles + 2 powder packets on you; the nearest convenience store is the backup (see the convenience-store version above).
• 📋 Rehearse with the car too: at the 190 km rehearsal have the support car run this table once; the handoff routine needs practice, it shouldn’t be the first time on the day.

🚴 Bike / Power

📟 Electronics / Logging

🌬 Indoor essentials

• A big fan aimed at the upper body on max — the most underrated piece of indoor gear. Tested 2026/8/13: at the same intensity, fan + in-session drinking lowered HR by 11 bpm and the cramps disappeared.
• 2 bottles + electrolytes: at least 600ml per one-hour session; the trigger to drink is “each new interval”, not “thirst”.
• Trainer mat + sweat towel.

📊 Current baselines