Avoiding the Wall:
Top 4 Cycling Tips to Avoid Premature Fatigue & Injuries
Performance Check
Prior to taking part in any races, it is important to get an assessment of your performance that will not only assist you towards more effective training, but will help you avoid common injuries occurring in your feet, skeletal muscles, back, knees and other joints.
The South African Sports Science Institute has a comprehensive assessment programme which includes:
- Testing of your maximum output levels
- Your Vo2 max
- Rate at which lactic acid builds up in your bloodstream
- The ErgoFit & ErgoMax bike fitting, and;
- A tailored bike setup based on your 7-point assessment
It goes without saying that it is important to have the highest possible energy levels throughout your race in order to avoid a drop in blood-sugar levels and the onset of fatigue.
This can be achieved in various ways, but the three basic rules of thumb is effective carbohydrate loading, a good night’s rest and maintaining an energy intake throughout your race.
- Carbohydrate loading has traditionally taken the form of dosing up on pasta and other high-carb meals over two to three days prior to your big race. The trick here is to focus on plenty of Low GI pasta and carbs the day before you race as it most effectively builds up glycogen levels in your muscles – the fastest releasing energy source in your body.
- During your race you will want to make use of High GI, or fast-release, energy nutrition since you will be experiencing relatively high levels of intensity over a short period of time. Whether you’re using glucose gels or other carbs that are quickly absorbed, you’ll want to focus on taking them at regular intervals to avoid a sharp drop in your blood-sugar levels which can cause your energy levels to crash.
- A good night’s sleep is important for more reasons than one as it is not only a good moral booster to wake up feeling refreshed, you will also be in a calmer state which means that your blood pressure is optimal and heart rate is running at a normal pace before and during the pedalling.
Everybody knows that hydration is important, but few besides the professionals know exactly how to maintain a good level of hydration during a race.
There are two primary components of hydration, namely water and electrolytes. Running low on either can have detrimental consequences and your performance will drop sharply.
Before your race you will want to stock up on your body’s water supply by topping up at regular intervals to ensure optimal absorption. Avoid lots of coffee as it is a diuretic and will force water out of your system and into your bladder – in which case it is of no use here and might force you to take an unscheduled pit-stop for the loo.
You need to drink enough to match the intensity of the exercise and this can mean consumption of between one and four bottles per hour of high intensity cycling depending on your baseline level of sweating and the conditions.
You’ll want to make sure that your drink has electrolytes, which is the case with most sports energy drinks, otherwise mixing some citrus fruit juice with water and adding a teaspoon of salt will also do the trick.
Your primary focus is a regular intake of fluids which means small sips. A sip every couple of minutes to a half-hour is far more effective than a big gulp every half-hour to an hour. At this point you will be dehydrated and it is difficult to play catch-up. Rather pre-empt your body’s needs.
Pace & Grouping Up
One of the biggest mistakes many cyclists make is by not keeping a sustainable pace during a race event. Although you might be chasing for a good time, you need to remember how far you have to go and plan ahead.
If you’re riding a long distance race that has many climbs, don’t sprint unnecessarily, but rather keep a sustainable pace on the straights and reserve your energy for the climbs that tend to be quite taxing for even the most professional cyclists.
Remember to avoid slowing down or stopping as you will lose your momentum and you will require additional energy to reach your original pace once again – This tends to happen due to an early onset of fatigue and stopping at water-points.
Carrying a Camelbak and extra bottles will mean less stopping required as you should have enough hydration to carry you the full distance of the race.
For top results you’ll want to get yourself into a working group which consists of a bunch of cyclists who travel together in tight formation that rotates those in the front with those in the middle and rear of the group. The benefit of this is of course drafting, whereby those in front effectively cut the air drag factor and you can find yourself saving up to 40% of your energy. This is particularly effective when you’re facing strong head winds.
