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How to Prepare for a Big Cycling Event2

Views: 6589     Author: Site Editor     Publish Time: 2021-12-09      Origin: Site

Training One Week before the Event



Race in a group the weekend before. About seven days before the race, ask your group to push themselves further to simulate racing conditions. Some cyclists join smaller races a week before to boost confidence, but don't try this as a beginner to racing.


Take it easy. During the last week before the race, taper your workout to short, gentle sessions. You want to be fresh and relaxed for the race. This is not the time to break your personal records or try an intense new route.
  • Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. Amateur cyclists should consider taking Tuesday and Saturday off as well.



Go on short, easy rides. Two or three times this week, go on a gentle cycle ride. Don't include any interval training or even tempo pushes. Just keep up your aerobic activity to avoid getting out of form. Most of your sessions should only last 1.5–2 hours, or 15–30 minutes shorter than your normal sessions, whichever is lower.


Add a long distance session for long races. About four to six days before the race, go on a long ride at your base pace. Ride 80-100% of the distance you'll be moving in the race. [13] This will alert your body that some serious exercise is coming up.
  • You should have some sense of how long it takes you to recover. Do this far enough in advance that you are back at peak shape by race day.



Train with light sprints or climbs later in the week. Most professionals will keep their legs at top power with a mild sprinting session during the last few days before a race. Consider one or two 15-second sprints or speed climbs, or up to five for criteriums and other sprint-intensive races. For amateurs, four 45-second sprints the day before might be enough, with several minutes of recovery time in between.


Relax the evening before. A massage is a great way to relax the evening before a race, both mentally and physically. Get to bed early to get plenty of rest.


Watch your diet. While eating healthy is important for the entire training period, what you eat in the last couple days can have a direct effect on the race. Eat a moderate dinner the night before, the same size you normally would. Include plenty of carbohydrates, such as brown rice or pasta, along with a lesser amount of vegetables and meat (or other protein). Eat a high-carb, low-protein breakfast (such as oatmeal or toast and peanut butter) two or three hours before the race to give yourself time to digest. Drink plenty of water in the 24 hours before the race. Tone down the water drinking in the evening to avoid waking up in the night.
  • Look up carbohydrate sources on an online glycemic index. Foods with low glycemic index values may be more efficient sources of racing fuel.

  • Serious athletes sometimes carb load a couple days before a race.