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 other people is always a good plan. But without the proper training, a cycling tour It can be a terrible experience if your physique does not accompany. We reveal the 10 best tricks to get you to the great day in top shape.
Nowadays the interpretation of a cycle touring makes us talk about races that have a mileage between 60 and 200km approximately. There are many alternatives, but the advice that we are going to give you will help you to overcome a cycle touring around 100-120km.
Obviously, all training in a cycle touring 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.BEGIN 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 have a minimum of 6-8 weeks of training 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 ergonomic and material aspects to feel as comfortable as possible.
2. ESTABLISH A MINIMUM OF TRAINING DAYS
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 who 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 flexibility, but to improve muscle coordination, strengthen joints, improve strength and improve the abdominal wall, back and shoulders, something basic for the posture on the bike.
3.LARGE TO CLIMB LIKE A CLIMBER
If you do not scale in conditions, it is likely that in one of the slopes or ports you will be left behind, losing the connection with the group in which you were staying alone or in groups that are 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 power on the pedals longer. If you do several repetitions, do not forget to rest at least 5 minutes if you are doing 10-minute intervals so that you can assimilate and work to the 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 working maximum power sprint intervals 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 improve your maximum VO2 threshold, as well as power. Do not forget that before doing interval training, you must do a good muscle warm-up, with a minimum of 45 'pedaling and small power sets for 10-15 seconds in order to prepare the muscles for full power sets.
5.NO FORGET TO REST
Rest is fundamental. Rest days count as training. If you do not get enough rest, your body and muscles will not assimilate the training loads and will not recover in time for the next training. In addition, an overtraining can make you have to stop compulsorily to allow your body to recover before training again.
Depending on the training load, there will be days that you will have to rest completely and days when you will be able to afford light and short workouts, yoga or pilates sessions, or simply stretching and muscle relaxation and massages. Also take advantage of rest days to disconnect your 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 count yourself comfortable, do not leave the group neither in ascents, nor in zones of llaneo Where you pedal faster, because if you fall off it, it will be very difficult to get back in and pedaling only many kilometers can leave you very tired.
7.LA CICLOTURISTA MARCH IS VERY LONG; BE PATIENT
Especially at the start. Cycle touring marches are famous because from kilometer zero, lThe runners are well above what their average speed will be. Do not stress. Start at a good pace so you're not left alone, but never above your actual average speed. You will only get tired in the first kilometers and it is possible that this will take its toll on you for the final kilometers.
Think that the race is very long and you will already have times 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 TRAINING AND TRAINING FOOD
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 it will make you not run out of strength halfway. If there is any type of energy bar, fruit or food supplement that feels good during training, do not hesitate to take them on the run.
In the race, the food served at the stations does not feel good and you have a stomach problem or you have to stop. Also, if you take some food with you on the run, you will lose less time in the food and water stations and you will be able to better regulate your stops if what you are looking for is a good final time.
9. TRAVEL IN ADVANCE
If you have time and can take another day off, it is very important that trips a day or two before of the cycling tour. You will rest from the trip and you will be able to recognize the surroundings a little, in addition to checking first hand what the weather is going to be 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 get your body used to the new schedules. If you do it 3-4 days before, it would be perfect. Another of the positive points of traveling some day in advance is that you will have enough time to get the bike ready, as well as the rest of the material.
10.REVISA THE MATERIAL TO CONSCIOUSNESS
The bike has to run 100% on race day. It is very important that you check it well the week before the competition and take it to your trusted mechanic to check that everything is in perfect condition. Don't forget rcheck the basic hardware before the bicycle tour, 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 take the basic spare parts with you, such as one or two spare cameras, if you do not go with a tubular tube, a multi tool and a pair of CO2 cylinders. This is the bare 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 if it starts to rain or is very cold. You should not be very loaded because they are many hours on the bike, but at least a vest and a few sleeves will save you from a hurry if the temperatures drop when passing through a port.
More information about ROTOR on their website https://rotorbike.com/