Not long now until the big one… The Factory Youth Zone Cycle Sportive.

In just over 7 weeks you’ll be experiencing a ride like no other. You may be thinking I am not prepared or I’ll be alright when the day comes?

It only takes a few (relatively…??) small changes to make the day as enjoyable as possible.

Whichever route you face will be a challenge of some description. If you’re the leader of the pack, you’ll need to work hard to drop your mates or just the terrain will be enough to do some damage.

The purpose of this blog is to help you arrive on the day in the best possible shape. There are a number of topics we’ll be covering to get you thinking:

Setup

Having the right setup is important in making sure you’re as comfortable as possible. It may also gain you some Watts along the way.

  • Ideally you want to be pedalling away on a road bike
  • Bike Fit – no point having a fancy machine if it doesn’t fit you correctly. Trust me, it will be worth every penny when you are approaching the back end of the ride. You won’t have super tight shoulders or a sore back where you’re struggling to get off the bike
  • Clothing – Yes, buy the best possible shorts you can afford. There is no comprising in this area. Also a good quality rain jacket is very versatile in many conditions

Safety

The road is there to be shared with every one that uses it. Be aware of your surroundings and use common sense.

  • When riding on the road please don’t be more than two wide
  • Be aware of your surroundings so if there is traffic or the roads are narrow, single out
  • Communicate in the bunch
    • Point out pot holes
    • Signal there is a park car on the side
    • Yell out gravel on the corner
  • Tyre pressure
    • Dry – 100 to 120 psi
    • Wet – 90-100 psi

Mental Preparation

The ride is not too far away, but it may be a good idea to break it down and create a few little goals along the way. This may help you stay on track and keep the motivation up.

For example:

  • Aim to ride the bike 3 times a week
  • Cut back on treats by 10-20%.
  • Find a segment on Strava that you can test yourself on
  • Go alcohol free

Once you’ve hit your goals, what will be your reward?

Physical Preparation

Our bodies are a temple and we become one with the bike. Like anything, the more you put into something the more you’re going to get back.

Cycling

  • Consistency – no matter how little, something is better than nothing.
  • Be specific – Understand the demands on the circuit – hills and endurance, therefore work on developing power for the climbs and if you think it will take 5 hours to ride you should at least ride 4 hours prior

Nutrition

  • Look at your diet as a whole – therefore you may be able to pinpoint something you can improve.
  • Make sure you’re eating enough protein for muscle recovery and fibre to keep you full and healthy. Aim to consume the carbohydrates around the exercise so you can maximise the limited amount of time to train.

Over the next few weeks we’ll look to go in more depth about each topic. If you want to hear / chat about something in particular, please let me know.

Also, if you want to step up the nutrition and cycling training please get in touch as we’re here to help!

Rich

rich@hauterouleurs.com