While many of Frazier’s races include rides through the night, she certainly didn’t start that way.

   In fact, the only reason she tackled her first overnight ultra-endurance event was because she really, really didn’t want to race the ‘short’ 320km Unbound again. Even that was a race she’d built up to gradually; she first raced it in 2019, then came back for the 560km XL in 2021 and won it in 2022.

200km may not seem that long, if you ride long rides regularly. But if you’re used to a relatively flat road endurance event, an elevation-rich adventure is an entirely different beast.

   “It’s important to look at a course map ahead of time and know what to expect,” Frazier says. “Checking finisher times can also be helpful. You might assume a 160km race would take six hours, but looking at the results, you might realise most people are doing eight or nine. And that requires a different type of preparation.”

The longer you ride, the greater the potential becomes for saddle sores and other abrasions; as you sweat, the salt can add to the chafing. Because of this, for truly long events you may consider swapping into a clean pair of shorts mid-ride if possible.

   “For really long events, I do a quick change and wash my sweaty shorts, then hang them behind the bike so they dry as I keep pedalling,” says Frazier. A wet-wipe for a quick clean up if things are getting uncomfortable can also help.

In a short race, one thing’s on your mind: how can I catch/beat/outsprint the rider in front of me? But in an ultra event, a shift happens. Rather than asking how to beat a rival, you’re simply trying to do the best you can on that day.

   After realising chasing competitors just burned a lot of matches early, Frazier learned to ride her own race, and potentially reel them in later

“You have to get used to the fact that there are so many things you can’t control in these races,” Frazier says. “And if something happens, you need to figure out the best step to take next.”

   Weather can change rapidly, particularly in more mountainous areas. Being ready to handle your own mechanicals – and never thinking you’re out of the race, as the rider in front of you could be dealing with punctures too – is a huge part of the racing experience.

If there’s a chance you’ll finish your goal event in the dark, don’t let it be your first night ride!

In season, Frazier’s calendar is packed. And with that comes the need to temper her training expectations. Rather than maxing out training volume when she's home and able to ride, she takes more days off than the average pro – sometimes even three in a week. She prioritises recovery, and says that’s how she’s managed to stay injury-free.

   If you’re doing long, hard events monthly or even more frequently, bear in mind that you’ll probably use those events to do your harder efforts; the rest of your time should be spent recovering and maintaining fitness, rather than cramming in blocks of hard training.

The biggest key to endurance success? Eat and drink enough. We’ll dig deeper into both later.

   But while this sounds like a fun problem to have, wait till you’ve been riding for 10 hours and your body’s not interested in another gel, or even a Bar One, and the thought of another sip of sports drink is nauseating. Too bad; you must keep the calories, electrolytes and water coming in.

   “You’ll hit a point where you don’t want to eat, but you have to,” says Frazier. “I was forever against gels, but as I went longer, I was having trouble taking in enough calories. I needed something easy and fast to eat that didn’t bother my stomach. I carry 25 gels with me at the start of any race, and they’re what I use as soon as eating real food feels unappealing.”

   “If you’re feeling really bad, you probably need food.” says Frazier.

In ultra events that go through the night, riders often take catnaps on the side of the road. But this occasional longer stop can be used in shorter events too.

   Often, that feeling that you just can’t go on will pass if you pull over, sit down (or walk around) and stretch out, have a snack and a few sips of water, and just gather your thoughts. “Nighttime can be really hard for me,” says Frazier. “When my motivation’s low and I can’t get out of my head, I just need to stop and nap for 15 minutes, and I’ll feel completely reset.”

The mental game is as important as the physical in long races. Staying present is great, and obviously you need to focus on the road ahead of you; but Frazier’s also all about the mental tricks to make the time pass faster when the going gets tough.

   “I start doing visualisations around how I’d handle something like a flat tyre, so when I do come across a potentially negative situation, like a flat, I’ve already thought through the steps to get moving again,” she says.

   Mental check-ins are also key when races get longer. As you tire, it’s easy to start making little mistakes; having a mental checklist can be helpful. Ask yourself things like, Have I eaten lately? Am I well-hydrated? Can I see the road well enough? Am I mentally clear?

Bigger distances = more potential to forget critical gear. Most people know how to pack for a three-hour event, but for a 10-plus-hour ride? That can be tricky.

   “I’m a spreadsheet queen,” says Frazier. “I have one that lists all the stuff I need to bring, from clothes to bike parts, and then I have lists that break down what goes in each pocket and bag on my bike. I print them out, so that I have them when packing and when doing final race prep.”

Ultra-endurance races are really all about making friends. You’re out there for hours on end, suffering together – and that leads to instant camaraderie, in-race and at the finish.

   “Wherever the race finishes, everyone usually ends up staying for a while, especially these really long events where people are finishing for days!”

   “Endurance racers are really supportive, super-positive people.”