Training for a bike race takes time and dedication. A bike race is much more than just getting on the bike seat and pedaling. Nutrition, hydration, training frequency and duration all need to be considered to successfully complete a bike race. Proper training will prepare the mind and body for race day.
Nutrition
Maintaining energy levels during long bike races is the No. 1 priority during the race. Select foods that you normally consume and experiment with these foods during training. Eliminate foods that upset your stomach or are difficult to consume while riding. Select foods that pack well and are nutrient dense, such as dried fruit, nuts, seeds, peanut butter and trail mix.
Post-workout nutrition is important for muscle recovery. Consume a post-workout meal of carbohydrates and protein within 30 minutes of training. An example of a shake is a blended mixture of protein powder, dry oatmeal, fresh banana and skim milk.
Caloric Demands
Daily caloric intake should range from 16 to 30 calories per pound of lean body weight. For example, a cyclist who has 150 lbs. of lean body weight on a moderately intense training program will need about 3,000 calories per day to maintain body weight (150 x 20 = 3,000). During a long training day, every pedal on the bike burns calories. Consume nutrition every 90 minutes after the initial hour to maintain energy.
Electrolytes
Electrolytes are important for proper hydration and muscle function. Adding electrolytes to the water bottles can help maintain power output with every stroke of the pedals. Electrolyte supplements, such as nuun hydration, can be added to the water to supply appropriate amounts of salt, potassium and other electrolytes. Avoid excess sugar that could hinder performance.
Training Frequency
Spend at least 12 weeks training specifically for the bike race. Dedicate three to five days per week to bike workouts at 85 to 90 percent of maximum effort. Longer rides, at least one time per week, should last about one to three hours. Incorporate cross-training with running or swimming one to two times per week to complement the training on the bike.
Strength Training
Strength training two to three times per week can increase power output and anaerobic capacity on the bike. Combine several different total body movements, such as squats, lunges, dead lifts, shoulder presses, pushups, pull-ups and sit-sups into a circuit. Perform 15 repetitions of each exercise for a total of three rounds as fast as possible.
Interval Training
Interval training can consist of hill work or speed work. Dedicate one to three times per week for interval training. Customize the interval training based on the race course. Most races will supply an elevation graph that shows elevation changes and major hills. If the course has a large amount of elevation gain and loss, incorporate more hill training into the workouts. A sample hill workout can consist of performing 10 rounds of 30-second hill sprints at 100 percent effort. Ride up the hill for 30 seconds and take a two-minute recovery between rounds.
Tapering
Spend the last two to three weeks of training to decrease the intensity of training which allows your body to recover and be at 100 percent for race day.
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