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Overcoming Stage Race Problems
  Training Article Library Main Page Tweet Watching the Tour de France year after year and seeing how many things must go right in order for a rider to win the overall or simply win a stage never ceases to amaze me. Not only do riders have to be super fit from a prior training and racing program, but you must have a certain amount of luck to be successful in the Tour or any stage race. This year’s Tour may not be decided based on who is the most dominant rider, but which rider makes the fewest mistakes, has the least bad luck and has the fewest bad days (e.g. Valverde’s crash which resulted in a broken collarbone that cost him a chance at the overall win.) Q: In stage racing, what are the biggest athletic challenges that you encounter and what do you do to solve them or at least cope with them? Chris: The obvious problem in stage racing is recovering day to day. I use a recovery formula with protein and carbohydrate, drink plenty of water right after each stage, stick with my stretching routine even if I am tired, and try to get as much sleep as the race allows. Aaron: For me, the biggest problems an athlete can encounter would be an injury, especially from a crash. Nothing worse than training hard, both physically and mentally preparing yourself to do well, and then have an injury keep you from finishing a race or performing up to par. But, if you can stay positive and continue to race, things may go well for you. If you are motivated, you can go a long way in racing (and life); once you lose the motivation for whatever you are doing, it is time for something else. Let’s summarize: To no surprise, recovery and injury are the two main issues to deal with in stage races or any race, but the odds increase in a stage race, especially a long event like a Grand Tour. Let’s take a look at a few things you can do to assist in day-to-day recovery: Warm down – A good warm down is important, and begins the process of loosening up the legs after hard efforts. Get out of those clothes! – Once you are done with your race, especially in the heat, get out of those cycling cloths immediately. The last thing you should do is hang around in those “bacteria traps.” Proper recovery starts by changing and cleaning up the sweat and sodium stains immediately. Recovery drink – Have your preferred recovery drink ready to go in a cooler. There have been a lot of studies on recovery drinks and as we all know, there are many products out there. Use what is best for you, and start the hydration process immediately after finishing the race. I like to have my athletes start first with a serving of cool, clean water, then about 30 minutes later, take their favorite recovery drink. Ice – Ice packs on the legs can help reduce swelling. Swelling is one of the major causes of delaying the recovery process. Massage – No doubt, this is #1 on most athletes list. Not only does a good massage aid in the recovery process, it also relaxes athletes. Hang the legs, drain the lymph node system – Simple and easy to do, lying on the floor and putting the legs up against a wall is a great way to drain the lymph node system. Lymph nodes are the filters along the lymphatic system. Their job is to filter out and trap bacteria, viruses, cancer cells, and other unwanted substances, and to make sure they are safely eliminated from the body. Stretching – As Chris made a point of saying, he continues his stretching routine. I suggest purchasing the book “Stretching”, by Bob Anderson. Known for years as the “bible” of stretching. Vitamin I (Ibuprofen) – Ibuprofen can help with the aches and pains, as well as assisting to eliminate swelling. If you suffer a crash or have some type of overuse injury during a race, it is important to assess the situation with a doctor. Obviously, if you suffer a broken bone, it will be difficult to continue. The important thing, as Aaron put it, is to find a way to stay motivated and make the most of an unfortunate circumstance. For example, even though Chris Horner has already fallen in this year’s Tour and hurt his hand, I can guarantee that with his attitude, he is looking forward to getting better while on the road and making the best of the situation. A positive attitude can take you a long way in sports and life! Ride safe, ride strong. Ride safe, ride strong Bruce About Bruce Bruce Hendler is a USA Cycling Coach and owner of AthletiCamps (this site) in Northern California. For the past 9 years, he and his experienced team have helped athletes of all levels achieve their goals in the great sport of bike racing thru cycling training camps, cycling coaching and performance testing. To contact AthletiCamps, either give us a call at 1-866-370-6516 or request more information at the Contact Us page. Check out all our training articles here... |
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