Our friends ROTOR, have posted on their blog a series of tips to participate in a cyclist tour.
All of us at some point have considered preparing a March Cyclo-tourist. The idea of running in a mythical place with friends and thousands of others is always a good plan. But without the proper training, a cyclist tour It can be a terrible experience if your physique does not accompany. We unveiled the 10 best tricks to get you to the big day in top form.
Nowadays the interpretation of a cyclist tour makes us talking about races that have a mileage between 60 and 200km approximately. There are many alternatives, but the tips that we are going to give you will help you to overcome a cyclist tour that runs the 100-120km.
Obviously all cycling training must be prepared by a professional. Without the help of a qualified coach, it is very difficult for you to train with all the guarantees for the day of the race. We tell you some basic steps to follow.
1.EMPIEZA WITH A GOOD AEROBIC BASE
If you do not have a good basic training, the first outings should be done at a low or medium intensity, where distance and not intensity predominate.
In this way what we will work is the basic aerobic and muscular base to be able to work at higher and shorter intensities when we carry a minimum of 6-8 training weeks at least 3 days a week.
It is important to work in this conditioning phase where we can also find the proper position on the bike, as well as improving aspects of ergonomics and material to feel as comfortable as possible.
2.STABLECE A MINIMUM OF DAYS OF TRAINING
Training 2 days a week is not enough. The minimum must be 3 days a week alternate at least at the beginning of the workouts. The ideal would be between 5 and 6 days of training andn those that we can alternate especially in the first 6-8 weeks where we will work the aerobic part with gym sessions.
El work in gym It will allow us not only to work with flexibility, but to improve muscle coordination, strengthen joints, improve strength and improve the abdominal wall, back and shoulders, which is basic for posture on the bike.
3.LARGE TO CLIMB LIKE A CLIMBER
If you do not climb in conditions, it is likely that in some of the steep slopes or ports you fall behind, losing the connection with the group in which you were staying alone or in groups that go slower than your expectations. During the slope training, look for a long port where you can force your intensity almost to the maximum, to keep it for 15-20 minutes.
In this way, you will work on your lactate threshold and improve the intensity at maximum effort which will help you maintain the power on the pedals more time. If you do several repetitions, do not forget to rest at least 5 minutes if you are doing 10 minutes intervals so you can assimilate and work at maximum in each interval.
4.ENTRENOS WITH INTERVALS
In the same way that climbing well is a plus in order to improve your training, the intervals also work in the same way. It is important work maximum power intervals sprint for at least two minutes of charging, with another two minutes of recovery pedaling smoothly.
You can 10 series repeats something that will help you to improve your maximum threshold VO2, as well as the power. Do not forget that before doing interval workouts, you should do a good muscle warm up, with a minimum of 45 'previous pedaling and small power series during 10-15 seconds in order to prepare the muscles for series at maximum power.
5.NO FORGET TO REST
Rest is fundamental. Rest days count as training. If you do not rest enough, the body and the muscles will not assimilate the training load and will not recover in time for the next training. In addition, an overload can make you have to stop obligatorily to let your body recover before training again.
Depending on the load of training, there will be days that you will have to rest completely and days in which you can allow light and short workouts, yoga or pilates sessions, or simply stretching and muscle relaxation and massage. Also take advantage of the days of rest to disconnect the mind and relax after intense days on the bike.
6.MANTENTE IN A GROUP IN CARRERA
In the race it is very important that you find a group that rolls at an average speed in which you feel comfortable. Being a group pedaling is essential so that we do not run out of strength pedaling alone. In the same way and taking into account that in the Gran Fondo there are all kinds of levels, you do not have to join a very large group.
The important thing is that if you feel comfortable, do not leave the group neither in ascents, nor in zones of llaneo where you pedal faster, because if you fall from it, it will be very difficult to get back in and pedal only many kilometers can leave you very tired.
7.LA CICLOTURISTA MARCH IS VERY LONG; BE PATIENT
Especially at the exit. Cycling tours are famous because from kilometer zero,The runners are well above what their average speed will be. Do not stress. Start at a good pace to not stay alone, but never above your actual average speed. You will only get tired in the first kilometers and it is possible that this will pass bill for the final kilometers.
Think that the race is very long and you'll have moments to go faster, if you notice that you have strength to spare. It is better to save effort at the beginning and spend it at the end.
8.ALIMENTATION IN TRAIN AND CAREER
Do not forget eat both in training and in the race. In training, because it will help you to know what type of food you digest best. And in the race, because you will not run out of strength halfway. If there is some type of energy bar, fruit or food supplement that feels good during the training, do not hesitate to take them to the race.
Maybe in the race the food that is served at the stations does not feel good and you have a stomach problem or you have to stop. Also, if you bring some food with you in the race, you will lose less time in the water and food stations and you can better regulate your stops if you're looking for a good final time.
9.VIAJA WITH ANTICIPATION
If you have time and can take some more free time, it is very important that trips one or two days before of the cyclist tour. You will rest from the trip and you will be able to recognize the surroundings a bit, besides checking firsthand what the weather will be like to wear one type of clothing or another.
If you travel to another country or continent and accumulate jet lag, it is very important that you travel at least two days in advance, to accustom your body to the new schedules. If you do it with 3-4 days before, it would be perfect. Another positive point to travel with a day in advance is that you will have enough time to put the bike to the point, as well as the rest of the material.
10.REVISA THE MATERIAL TO CONSCIOUSNESS
The bike has to work at 100% on race day. It is very important that you review it well the week before the competition and that you take it to your trusted mechanic to verify that everything is in perfect condition. Do not forget revisar basic hardware before the cyclotourist march, as well as the tire pressures, wheel locks, pedals and the transmission is perfectly greased.
Do not forget to check the cleats screws, Brake Pad. It is important that you carry with you the basic spare parts, such as one or two spare chambers, if you do not have a tubular, a multi-tool and a pair of CO2 cylinders. This is the minimum.
It depends on you to be more loaded. You also have to choose very well the clothes you want to take with you, in case the weather conditions change, or it starts to rain or very cold. You should not go too busy because there are many hours on the bike, but at least a vest and sleeves will save you from a hurry if temperatures drop when passing through a port.
More information about ROTOR on its website https://rotorbike.com/