Park the excuses, pump the tires, and get set to be part of one of New Zealand’s most epic events

Don’t kick yourself wondering what if? With a month to go until the BDO Lake Taupō Cycle Challenge, there is still plenty of time to commit to a few more training rides in the lead-up to event day including the Length of the Lake, the slightly grittier Shimano Gravel Grind, or the action-packed but shorter BDO Huka Steamer and Teaser events. 

If the nerves or lack of training are getting the better of you, fear not, we’ve asked one of our ambassadors, Sheryl Duncan, to pull in the big guns. She’s hooked us up with her coaches John Rich and Michael Jones from Velolab Cycle Coaching www.velolab.co.nz and they’ve offered some solid advice on how you can up the ante, hit the start line and ride that adrenaline wave all the way to the finish line and onto the event village to soak in the atmosphere and bask in the glory of finishing. 

Here are John and Michael’s top 10 training tips and things to consider before the big day, and the good news, these apply irrespective of age, ability or discipline.

Train regularly

Training for the last month needs to be at least four or even five times per week. Spread out your sessions so they are regular and they fit around other things going on in your life.  For first-timers, and even for those attempting to improve their times from previous years, the final lead-up can be stressful. Planning your training times will add routine and ease stress.

Make your training days count

When you are doing the shorter intensive sessions during the week, make sure they are just that, intense. Time is precious, use it to the best of your ability.

Do the right type of training for the stage you are at

Now is not the time to be doing multiple long rides in a week, although you should still be doing at least one long ride (2.5 to 3 hours) every week, backed up with a two-hour ride the next day.  These long rides should be done at moderate intensity, ideally with each hour more intense than the one before.  Work on short high-intensity training sessions during the week of around an hour’s duration maintaining strength endurance (e.g five to seven minute intervals at 60 rpm cadence up hills or into the wind on the flat) and developing speed (minute on / minute off intervals; 15 to 20  minute time trials).  Intervals to improve cresting over hills and to manage bunch surges are also useful (20 to 30 second bursts at maximum effort). 

Recover well between hard sessions

Between the intensive sessions pick days where you just ride an hour or so at low intensity, with higher cadence (90 to 100 rpm).  Active recovery is very important, particularly for masters and veteran riders.  Have at least one day off a week when you don’t do anything active.  Some people respond well to soaking their legs in very cold water straight after an intensive session – this can work well if it is for a very short time only.

Discuss your training with your family, whanau, and those close to you

Let your family and those close to you know when you are training.  Write your plan down for the next month and hang it somewhere where everyone in the house can see it.  This means others can plan their schedule to give you the most support they can and that you need. 

Make sure you taper the week before your event

In the week running up to the event, ride light and only for 45-minutes to an hour.  There should be no hard sessions for this week, only very light sessions.  Three or four sessions will be enough.

Plan your nutrition for the event, before and after

Nutrition planning is not just about the event itself, but it is about eating right both before and after the event.  Think about preparing meals with predominantly low GI carbohydrates the night before (pasta, rice, some noodles) – now is not the time to try new recipes or spicy exotic nonfamiliar foods!  We do always have one small glass of red wine with our “night before” meal – a nod to tradition but also possibly an aid to digestion?  Make sure you have a low GI and high GI breakfast a decent time before the event starts – we swear by porridge with milk and brown sugar, toast and honey, and a cup of sweet tea.  For the event take nutrition and hydration along, you’ll need it every 45 minutes so be sure to take enough and stick to products you know. You will need around 80g of carbohydrate every hour as you will be burning 500-600 calories every hour.  Regularly eat what works for you.  After the event, no more than 20 to 30 minutes after the finish, this is the time for a protein shake to stimulate early muscle recovery.

Prepare a run sheet for the day, and the day before the event

Write out important target times, and plan out your days.  It is particularly important to plan out the morning of the event, from when you get out of bed until the time the event starts for you.  Lay out everything you will need for the day – cycling gear, equipment, helmet, shoes, and so on. 

Get your bike tuned and serviced no later than 10 days before the event

This seems obvious, but there is nothing worse than a mechanical failure that could have been prevented.  After this time the bike setup should not be adjusted at all, if it is not right by now it won’t ever be right.  Now is not the time to buy a new bike and roll it out for the first time for this event – We’ve seen it done before with disastrous consequences.

The most important advice we can give?  Have Fun!

Disclaimer:
Nothing takes the place of a coach who can hone your training to your personal needs. The advice and training plan you’re getting here can serve as a framework, but you’ll inevitably need to make adjustments as life gets in the way. You can try to adapt on your own, but these disruptions to your plan are when a coach is most helpful.

Download our One Week Snapshot prepared by our event partners Venturo Coaching, Tom Shand Dietician.