TIPS FOR RAS NA MBAN

WOMENS COMMISION C.I

Paddy Doran

This is written for athletes who are not so experienced in competing in stage races. I am taking it for granted that the physical preparation is as complete as possible so these are tips to outline an approach to dealing with the essentials of getting through the race and perfoming to your full potential each day.

Pre race

Prepare well physically. A really good endurance base is essential for recovery.
Taper your training two weeks prior to the race. Train lightly and rest well in the 2 days before the race begins,

List

Write a list of all the things that you need to organise or bring with you to the race well in advance have this in your case /bag. Check before you leave for the race
? Items
Organise
Anything that needs to be done ie bags packed, bike prepared travel arrangements etc get it all sorted well in advance so that the last few days before the events is relaxed with time for rest, rather than rushing around getting stressed.
Allow more time than you think is necessary to get to the start of the race as traffic is usually worse than we hope /expect.

Bike /equipment

Reliabilty is the most important consideration here so good wheels / tyres, bike well serviced, spare pair of shoes in case of problems with shoes. Tyres pumped to correct pressures.

Mental Fitness

Set realistic – challenging goals for the overall race and most importantly for each stage
Concentrate on one stage at a time
Give full focus to each stage
Review and move on from the stage

Nutrition

Have an eating / hydration plan for before stages and recovery between stages and during stages if the stages are longer than 90 minutes.

Bring your own snacks /food etc if you have preferences, although it is best to get used to eating whatever you are served if you are going to be travelling to stage races abroad regularly.

During stages consume 60 to 80 Grammes of carbohydrate per hour to maintain energy stores. Begin eating and drinking early in the stage and continue to do so. (little and often)

Fluids:Aim to drink 150 to 200 mls of fluid every ten to 15 minutes

For more detailed information on nutrition See Beth Mc Cluskey article here

Tactics

Study opponents – route – weather when planning tactics
Always be very familiar with the last few kilometres of each stage. Be really familiar with the last kilometre of stages.

Recovery

Immediately after stage
Have race bag with change/ warm clothes
Hydrate / replace energy See indi book
Easy cycling for 20-30 minutes if massage is not available
Shower followed by rest in bed (peace and quiet)
Massage 2 hrs after stage (if available not essential)
Main meal
Relax

Pre stage

Have the same ritual before each stage always arrive at the start ready to race, have your shoes helmet, race food etc with you rather than leave them to be brought by the team car as team cars are sometimes delayed in traffic on their way to the start.

Loosen up for twenty minutes or so before the stage using low medium gears / effort
Use some of your favourite affirmations or music.