How should I prepare for a bicycle race in 3 weeks?

S

Steven

New member
I have just been given the "OK" by my doctor to compete in a local 30 mile bicycle race in my hometown after recovering from a bicycle wreck injury. This will be my first real race, although I have been actively touring for a while now and am in decent shape.

I am not planning on winning, but would like to go into the event as prepared as possible so that it will be a good learning experience. I am specifically looking for ways that i can maximize the early workouts of these three weeks, ways that I can taper my workouts at the end of the three weeks, and any advice on nutrition.
 
Steven, I also participate in bike races. I usually eat as much meat as I can. You'll need lots of protein to build muscle mass. I wouldn't suggest gatorade or sports drinks. All they are is just sugar water and a couple of vitamins. I would, however, suggest drinking at least 3 bottles of water a day or somewhere close to that. If you keep hydrated you won't twist or pull muscles as much. I also learned that eating something with a lot of carbohydrates helps before a race. Such as spaghetti or some sort of pasta. Its also a good idea to stretch every time before and after you work out. If you don't stretch after you will feel locked and tight the next day or after a few hours and that'ss not good before a race. since its a 30 mile bike race i wouldn't suggest a water bottle to carry with you. If you don't already own one, there is a type of bag that sits on ur back like a bookbag. It holds a decent amount of water. If you buy a waterbag then i would suggest washing it out first, because it takes like plastic. These bags cost about 30-40 dollars and have a small straw that clips in your mouth. Many professional bikers use these instead of water bottles so they don't have to remove their hand from the handle bars but simply hold the mouth piece in their mouth.
 
It is massively important to keep your joints and muscles as supple as possible over the next while.Focus greatly on long gnetle stretches that are exaggerated yet not forced.

Nutrition wise you need to absolutely keep track of your protein intake and not only that but the RIGHT protein.That means 100% high biological value.The only food containing this is eggs(not many people know this).In training protein and lean forms of it are essential for repairing worn and torn muscles and keeping them in shape.Try lots of lean turkey and chicken and snack on nuts such as cashews,brazil,pine and peanut.

One major thing Im sure you know is carbohydrate loading the 3 days before the race.You do this by eating loads of pasta and wholemeal carbs to store up glycogen reserves to keep you going strong throughout the race.OFten right beforehand you should take a packet of chewy sweets for a burst of energy to set you on your way.

Make sure you are getting plenty of sleep too(NB!).

An excellent supplement for healthy joints and cartilage is Glucosamine Sulphate and Chondrotin.I normally think supplements are a gimic but these are scientifically proven to work and Ive used them myself.

This isnt the Edinurgh to Glasgow Race?

Well good luck anyway:)
 
If you are kidding with us, this is ticklish

Where I live, I participated in my first sport competition (a cycling event) in mid-May. I confidently planned to win, not just humble learning experience. However, I arrived late by more than a couple of minutes and lost to the Champion by less than two minutes (I was 1st Runners-up)

Mid-June I participated in my second sport competition (another cycling event). This event invovles seasoned competitors fifteen years my junior as well. The Champion and 1st Runners-up out performed me, so I was 2nd Runners-up

If you are not planning to win, you are just participating for the head count, so there is not much to prepare. Just be present and follow behind the others through the event

You can simply stay away from cycling to taper any workouts of these three weeks, and just maintain your current nutrition which keep you in decent shape

I am aged 56 now
 
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