Quelques conseils pour votre première course de cyclisme sur route

 

 

Whether you are a seasoned cyclist or a cyclist with only a few seasons under your belt, you have been there and set yourself that same challenge: participating in your first competition. The excitement is there, but you also feel a certain apprehension in the face of so many unknowns. To experience your first race as serenely as possible (if that’s even possible!), here are a few tips:

 

Preparation and organization

Since participating in a first race is stressful in itself, it is particularly important to pack your bag the night before to ensure you don’t forget anything. Having a checklist of the equipment to bring can be a great help. This list can also be reused for future competitions.

Here is an example* that you can customize.

On race day, it is strongly recommended to arrive at the venue about 2 hours before the start. This gives you plenty of time to register on-site (if you haven't already done so), prepare your equipment, and warm up.

 

Warming up before the race

Whether on a trainer or on the road, warming up before a race is essential to prepare your muscles. The golden rule to remember is this: the shorter the distance, the longer the warm-up. For an 80 km road race, the average duration is 15 to 20 minutes, while for a 20 km time trial, the average duration is more like 45 minutes. Furthermore, there are three steps to a complete warm-up: low-intensity warm-up, high-intensity intervals, and a cool-down.

 

 

Reconnoitering the course and considering weather conditions

It is sometimes possible to scout the course before your start, and it is highly recommended to do so. This allows you to gain confidence and identify the course's difficulties (technical turns, hills, road conditions, etc.). However, if that isn’t possible, you can always study the route on a Strava map and with the help of Google Maps a few days before your race. Don't forget to consider the weather on the big day. You can use the Windy website to estimate the direction and strength of the wind based on your race time.

 

During the race

There are several things to keep in mind when you are in the pack: always look ahead, hold your line, and stay attentive. Something not to neglect during the race: nutrition. It is vital to eat and stay well hydrated. It is suggested to do so every 15 minutes to avoid running out of energy for the final sprint. So, don't forget to put your Näak bars in your jersey pockets ;)

 

 

Once these steps are completed, you are ready to head to the starting line.

And no matter the result, persevere, have fun, and keep cycling! :)

 

*Checklist example:

● Safety pins x8

● Race numbers x2 -> check how to attach them to the jersey

● UCI license

● Helmet

● Gloves

● Sunglasses

● Sunscreen (optional)

● Calf massage gel

● 500ml water bottles x2

● Sports drink (ISO type or other)

● Recovery drink

● Jersey x2

● Cycling shorts

● Long-sleeve jersey for after the race

● Bars x3

● GPS computer and heart rate monitor strap

● Post-race meal (optional)

● Di2 charged (optional)

● Camping chair (optional)

 

Katherine Bergeron