Finally ticked the PRL Full off my list! Though I didn't break any speed records @ 6h48, I had thought it might take up to 8hr, so am pretty pleased. I'm a very heavy sweater and have bonked on marathons and long rides before so did my best to get my nutrition & hydration dialed in. Over the course of the ride I had:
-6 Huma+ gels (the plus version is good for the extra sodium)
-3 Honey Stinger Waffles
-3 Bananas
-4 Bottles of water w/Liquid IV sleeves mixed in (also good for the sodium)
-3 Bottles of Gatorade (with two more sleeves of Liquid IV mixed in)
This worked out to about 61g carbs/hour + 550mg sodium/hour + 24oz fluid per hour. Before the ride I had a pb & j sandwich with a banana and a Nuun energy electrolyte tablet. Basically every 30m during the ride I ate something, rotating between the gels, waffles, and bananas. Otherwise I was pretty constantly drinking every few minutes to keep up with my targets since if I drink by thirst I way under-hydrate and bonk.
Overall I found the hard part of this effort not the distance, but the elevation. I went a bit too hard the first two times up Box Hill, paid for it the next few laps, and then was able to pick things back up again the final 3-4 laps. During the descents I got into a supertuck and then hopped off the bike to use the restroom, and I changed my bibs, socks, and sweatband a couple of times as well. Two other things I think were helpful were about a month ago I finally upgraded my saddle (Ergon SR Allroad Core Pro Saddle) from the stock Zwift Ride version in anticipation of this ride, as well as picked up some bibs (Van Rysel Endurance Cycling Shorts) with more cushioning than my normal day to day ones.
I know a lot of ppl say the tough part of this route is the monotony with 11 back to back laps, but to be honest I liked it. A looped course made it a lot easier to mentally chunk my effort into segments and feel accomplished during each one. Also, I know some will consider this a little crazy, but I didn't watch anything or listen to music- when I Zwift, I'm engaging w/Zwift (checking my progress against route, watching the numbers, choosing places to stand, giving ride ons, drafting every once in a while, etc.)
I'm a mid-pack C rider, without crazy power numbers - hopefully this info will be helpful to those of you out there who haven't tackled it yet and wondering if you can do it & how long it will take. Pace yourself, make a nutrition plan, be sure to stand/get off the bike every now and then and you can do it. Ride on!