The foundations for successful riding
5 posts • Page 1 of 1
In two weeks I am racing a 65kms race, Longford to Campbelltown a handicapped graded race.
Longer than I have raced before. I can ride 65kms but racing that distance is completely different. Other than the usual food intake and hydration prep, what should I be doing?
Im already riding 240-300kms a week and 3000+ metres climbing.
in general lots of little carb meals - not massive ones (i think that is more for me)
Rob you're pretty good with your nutrition and you've done a lot of 80km+ rides.
2 energy drinks the day before.
1 energy drink with breakie.
breakie - cereal/porridge and toast, jam and peanut butter...oh and some magnesium tablets
have a goo and a bag before you race.
take 1 bidden, 2 goos and have a pocket with 1 packets of GU chomps emptied into your jersey - easy eatin' .....you wont eat all of this
this is what i did at the Freycinet Challenge , TT, first day 60kms, second day 40kms (i think).....it just like any other race/ride, just pack what you think you might need.
oh and the Tas Bike week century ride is on the week before hand so you can use that for experimenting
when do we stop for coffee???
Just enough good fluids....all my races were 70-90km's,I didn't really change anything from a 40km crit.Just enough to drink and an extra gel or two.
I don't have any specific advice, but you'll find that distance goes by very quick at race pace. Just make sure that you've eaten enough in the morning without going overboard. I'd take some easily accessible sugar with you on the bike (e.g. energy drink, gels, dried fruit). Good luck!
In a handicap I would always try to come to some sort of agreement with the other guys you are riding with at the start.
Is your handicap good enough that if you guys go for gold - you might stay away? or will you be caught for sure?
If you've got enough of a head-start on the competition then go for it - if you don't you want to go hard enough that you don't get caught too soon as to soften up the guys comming from behind, but at the sametime you need to be aware that when you are caught - the speed is going to increase significantly so you don't want to be a mess when the catch happens.
How many riders do you have? If its a small number like 3 - 5 - you might agree to do longer turns like 20sec turns rather than rolling through so you can get a rest. If you roll through with a small group and you're not super-fit then you won't get much rest and that can hurt your group speed. If its a big group like 10 or 12 riders then you'd just roll through, keep it smooth - the guys in your group are your buddies until the last 5km
I really enjoy handicap racing, you can get a lot of comradery with the guys you are riding with especially if you race with the same guys a lot - its a bit like going into battle with your buddies.
Anyway you'll work it out - take some food in at the 1hr mark and have fun!
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