Are you ready for the RBC Gran Fondo Whistler?
If you are still reading, you're probably one of the 7,000 people anticipating Sept. 10, the day you find out if your training has paid off. Since you've put in so much work to get this far, the following tips will help you make the most of your training.
ONE: STOP TRAINING!
It's now two weeks from the race and you may be panicking because you still haven't ridden Cypress or cycled more than 100 kilometres or, or, or...
I'm sorry to tell you this, but two weeks before the event is too late to start and the worst thing you can do at this point is over-train. By cramming in last-minute training, you are sure to arrive at the start line feeling fatigued as your muscles try to repair and recover.
You can make the most of whatever fitness you have today by waking up the morning of the Gran Fondo feeling refreshed and ready to ride.
For the next 15 days, keep your workouts short and easy. Taper down the miles. Eat and sleep well. Consider this your new training plan for the next two weeks.
TWO: EAT THE RIGHT FOOD AT THE RIGHT TIME
As soon as the gun goes off and before you clip into your pedals, start your watch with a preset alarm that goes off every 40 to 45 minutes. When the alarm goes off, eat.
Even if you're not hungry and especially when you are, eat! Your body becomes depleted of glycogen stores within an hour, meaning you may not feel hungry but if you don't replace these stores, your performance will decrease rapidly. Dizziness, fatigue, irritability and slight confusion are all signs that you are low and need to refuel-and needed to do so at least 10 minutes earlier.
Yes, I just told you to eat... but not too much. It is very, very tempting to stay in Squamish and enjoy the wine, pizza and all the other goodies available at a gourmet feast. But when you start the climb out of Squamish, your legs will be screaming for oxygen-rich blood, which instead will be busy digesting your lunch.
THREE: HYDRATE
If you are eating every 45 minutes, you are drinking every 15. As a general rule, you should be consuming at least one litre of water for every hour on the bike. If you are a heavy sweater or if it's a hot day, you should also be replacing electrolytes through some form of salt tablet or an electrolyte replacement drink such as ELoad, Heed, Cytomax, Gatorade or Vega Sport Optimizer.
FOUR: RIDE WITHIN YOUR ABILITY
My last bit of technical advice is to relax and whenever you're faced with the choice, choose safety over speed. With 7,000 bikes on the road, and cyclists with their own agendas and race plans, a crash can become disastrous for everyone involved and not worth the five minutes you may lose to avoid an accident.
FIVE: LOOK AROUND
Of course, it is easy to forget why you signed up for this ride in the first place! Remember to check out the beautiful scenery and enjoy the ride.
See you at the finish line!
Kristina Bangma is a coach, personal trainer and writer whose love of riding and racing provides insight into all aspects of cycling, training and competition. Email questions to kris@ getfitwithkris.com.
