First stage race.

[Tristand]

Anyone who rides regularly can ride a 4 day stage race.

 

Focus on carbs on and off the bike. Have numerous meals after the stage with an emphasis on complex carbohydrate. Don't eat more protein than you normally do as it inhibit your appetite.

 

PS. You might loose your appetite on day 3 or 4 but you really do need to carry on eating properly.

[PygaSchmyga]

So I want to do my first multi day stage race. I am thinking of entering the Lowveld tour which is a four day race around my old stomping ground in and around Hoedspruit.

 

However I have the route profiles for all the stages and I am a bit nervous. 3 of the days have rides of 120km or more. With one big day of climbing up Able Arasmus pass to graskop.

 

The thing is how do I know I am ready for a multi day race? I mean I am pretty fit. My most recent result was the 100 cycle challenge and I finished in 2:17:36. I often do weekend tides over 100kms. However shortly after the 100 challenge I was off the bike for 5 weeks from bronchitis. However I'm back on the the bike. Been at it about 3 weeks now. And with 5 weeks to go I want to know how I am ready.

 

How do you guys know if you are ready to race a stage. Especially if it's your first?

you will smoke it - you are more than ready.  Will kick yourself for not doing it sooner - enjoy!!

[Alastair_S1D]

I have done many stage races and many SBR laps. I need some laps for the Race to the Sun. I will gladly ride with you on Saturday and /or Sunday to share whatever I can. Win Win. I am not fast. 2:20 to 2:15 laps but I am prepared to answer what I can.

LET ME KNOW

Cheers

I will always jump at the opportunity to ride with someone! What time?

[Alastair_S1D]

So I think pacing is one bit of advice I can certainly take to heart. I know I am very guilty of getting caught up in the heat of the moment. And while I know I am fit enough to ride with the pros in the single day events. It's doing it multiple days in a row.

 

The other thing I was thinking about as has been alluded to as well is nutrition.

 

So I figured planning for around 4 hours on the bike. I think 4 hours is a good figure. Not too extreme that I'm lugging unnecessary amounts of fuel with me. But I think enough fuel if the days are longer than the 2:30ish single day races I am used to.

 

So yes fuel. I was thinking an energy bar per hour or so and two gels for the last 30mins or so of racing. I only have enough space on my Transonic for two bottles. And they are only 500ml bottles. So I figured a 1L hydration pack under my riding jersey?

[TALUS]

One of the seniors here taught me another lesson that I think is the most important difference between 1 and multiple days.... Eat today for tomorrow. Eat real food from day one - on the bike already.

 

I am keen on the a 8 start on any weekend with any Hubber at SBR. I can't go faster but I know going slow is still good training. Offer is open. I love riding with peeps.

[JuliBoB]

Your current fitness sounds fine and your muscle memory will be sufficient. As mentioned, post stage protein and carbs intake, very important. Also kinda stick to what your stomach is use to! Keep an eye on your sugar levels as well, during and post stages. One thing that did wonders for me on my first 3 day stage race was Core Strength Training 3 times a week. I started 8-6 weeks prior to the race and it really helped a lot, physically and mentally. Saddle sore cream also important, I have only used it during stage races and I am glad I did! Good Luck

[Alastair_S1D]

Well thank you all for the kind wishes. I'll definitely keep an eye on my nutrition and pace v myself as best I can on the first day

[Grey Hubs]

No.1 - Indoor trainer intervals

No.2 - Modders double laps on Wednesday nights

No.3 - SBR sub 3hr a must

No.4 - 2 x SBR sub 5hr

No.5 - Recover enough to do the race

No.6 - The most important thing - Make sure you have a GOOD CRAP before you race each day

Lastly, don't forget to actually enjoy the experience!

[HappyMartin]

When I did my last Panorama my final big preparation was at SBR over Easter weekend. I did double solo loops three days in a row and on the fourth day a single loop.

 

It was a weird experience actually but kind of fun. Seemed to help with the race.

[TALUS]

Double lap SBR is good enough for ANYTHING.

[Grey Hubs]

Are you doing a team race or a single entry race?

 

A good experienced partner will help!

[Alastair_S1D]

Are you doing a team race or a single entry race?

 

A good experienced partner will help!

I am solo'ing this one!

[Patchelicious]

The very first bicycle race I ever did was a 3 day Stage MTB thing... I trained exactly 1 day for it, weighed 95kgs, day 2 took me 8 hours to do 90kms, came dead last.

 

BUT

 

Finishing it is more about the mind than anything else.

 

The one piece of advice that I was given, that I now know is a bunch of *** is this “eat a lot”. Don’t, you don’t need it. And don’t drink too much energy drinks or gels. Real food, water, and take 2-3mins at the stops, that little rest helps loads.

[WrightJnr]

What has always helped me is to make the mornings as simple as possible. You do not want stress in the morning. So I packed a separate plastic bag (I use those Vacuum bag things) for each riding day. Complete kit for the day incl on the bike nutrition etc... Easy then to kit up in the dark or unfamiliar space and as you take your riding stuff out that bag you put your shower stuff and afternoon wear into that bag. Then as you finish you can grab the bag and head off to the showers, clean up and then use that bag for your dirty kit and put it out the way.

 

Second, make sure you check your bike the night before. You do not want a mechanical surprise in the morning.

 

Eat normally. Too much sweet stuff on continuous days will bugger up your stomach.

 

LISTEN at the briefings every night and on the start line. There can often be last minute changes to route or water points etc...

 

Most important, have fun. We ain’t no pro’s here. When you get back to work nobody will care about your sprint finish for 85th spot :-)

[Alastair_S1D]

Well I did some biggish riding this weekend to try test the legs after multiple days of riding. I unfortunately wasn't able to meet up with Talas. He had things going on. But I still made a point to go out this last weekend even though it was bitterly cold. I did a 56km after work on Friday. Followed by a 105km ride to Irene and back to Benoni at 31ish Kph. Did a 22km recovery ride on Saturday afternoon with the GF. And rode another 105km down towards Meyerton on Sunday at around 36kph.

 

Both days I experimented with food. I packed with me peanutbutter saamies in addition to my bottles. Not the best I know but I didn't have any bars or gels with at the time. I found that they helped a hell of alot. Especially on the Sunday where I was out solo getting hammered by the crosswind. I turned away from the wind at around 60km and I started to feel a bit flat. I had metered my food into 45 min doses but at this point I decided to double up. Shortly afterwords I felt great again!

 

So I think I can do it I just need to plan some real food and nutrition for both on and off the bike. I have a recipe for some oat based energy bars that I am going to try baking and using those on some long training rides.

 

 

All in all. This weekend was 288km with 2241 meters of climbing.

[Alastair_S1D]

What has always helped me is to make the mornings as simple as possible. You do not want stress in the morning. So I packed a separate plastic bag (I use those Vacuum bag things) for each riding day. Complete kit for the day incl on the bike nutrition etc... Easy then to kit up in the dark or unfamiliar space and as you take your riding stuff out that bag you put your shower stuff and afternoon wear into that bag. Then as you finish you can grab the bag and head off to the showers, clean up and then use that bag for your dirty kit and put it out the way.

 

Second, make sure you check your bike the night before. You do not want a mechanical surprise in the morning.

 

Eat normally. Too much sweet stuff on continuous days will bugger up your stomach.

 

LISTEN at the briefings every night and on the start line. There can often be last minute changes to route or water points etc...

 

Most important, have fun. We ain’t no pro’s here. When you get back to work nobody will care about your sprint finish for 85th spot :-)

Oh I plan to have fun. But I am also planning on doing as well as possible. Racing elite this year is all about getting as good results as possible in the hopes of catching someone's eye for next year when contracts start expiring. But I have been dying to do a stage race! And I'm going to regret it if I keep putting it off. At best I do well and put on a good show with the big boys like I have been doing at my single day events. At worse. It's a learning curve and a new experience. But either way it's going to be fun. Because nothing is better than riding my bike. Especially when it's in my favorite part of this beautiful country.