How to prepare for a cyclosportive?

It's THE date marked in red on your cycling calendar! You've decided to take part in a cyclosportive, which will be the highlight of your cycling season. You've chosen a race in line with your level, to challenge yourself on a course you like. You're 100% motivated and want to do everything you can to reach your goal.

For beginner cyclists, the prospect of picking up your first race number can seem daunting. That's why Probikeshop advises you on how to prepare for a cyclosportive.

PREPARE PHYSICALLY

Specific preparation for a cyclosportive is built on a solid level of endurance: you need to have racked up the kilometers before you can hope to optimize your form. Once you know the date of the cyclosportive, you'll need to draw up a training plan to build up to the goal. This physical preparation should enable you to progress so as to make the most of your qualities on the big day.

A training cycle over several weeks

Your cyclosportive training program takes place over a cycle of several weeks (minimum 8 weeks), with a gradual build-up of power and compulsory recovery periods. Your program includes specific sessions at different intensities, focusing on strength, power and velocity. The last few weeks of preparation are used to work on specific qualities linked to the characteristics of the course ahead. It's advisable to target 2 qualities to improve as a priority, depending on your objective, the profile and the length of the cyclo.

Targeted progress on the qualities required for cycling

For a long cyclosportive, for example, you'll be focusing on endurance, gradually increasing the number of hours you spend in the saddle, ride after ride, initially at low intensity, then including higher intensities in the final stages. If the profile is mountainous, you'll do exercises on the slope, at a moderate pace, at the threshold, split training, to get your body used to this type of effort. As each route has its own specificities, and each cyclist has his or her own qualities and motivations, it's up to you to define the most interesting areas for progress.

Recovery is part of training

To prepare properly for your cyclosportive, you need to build up a sufficient training load beforehand, but it's even more important to recover well before the race. So, the last 2 weeks of preparation are devoted to the fine-tuning phase, the aim of which is to reduce fatigue without losing training gains. It's advisable to reduce the volume of training you do, and stick to short outings at targeted intensities, to set your performance level.

To find out more about cycling preparation, see our tips for training and progressing in road cycling.

PREPARE MENTALLY

The success of your event depends to a large extent on your physical preparation, but also on your mental stamina - a dimension not to be neglected during training and during the race. The choice of cyclosportive should be a powerful source of motivation.

A motivating and realistic goal

The chosen event must stimulate you to the point where you can withstand rigorous preparation, which implies constant physical and mental commitment. Your objective should be well defined from the outset: the cyclosportive should represent a good sporting challenge, but remain realistic in terms of your level. Rather than focusing on the result itself, approach training and racing as a human and sporting adventure, with the idea of getting to know yourself better. To energize your preparation, don't hesitate to involve friends in your challenge.

Accept the difficulties of preparation and the hazards of the race

Of course, your path to the cyclosportive won't be a smooth one: there will be periods of fatigue, doubt and questioning. You must accept these difficult moments and follow the guidelines of your program as closely as possible. You'll reap the rewards of your discipline on cyclosportive day.

On race day, the mind will take over from the body, supporting you throughout the effort. An external event can always disrupt your progress, but your motivation will help you get through it and finish the race.

PREPARING YOUR EQUIPMENT

If the cyclist is ready, his machine and equipment must also be up to the task. It's important to adapt your equipment to the type of course, your rider profile and the weather.

Adapting your equipment to the route and your rider profile

If your cyclosportive is going to be hilly, it's essential to choose the right gear ratios. Don't hesitate to fit a cassette with a large sprocket (up to 32 teeth), combined with a small chainring (34 or 36 teeth), to pedal smoothly and save your strength. Indeed, on a long-distance event, it's vital to keep your legs turning to preserve your muscular energy.

If the cyclo-cross course is fairly flat, the use of high rims gives you greater aerodynamic efficiency. We advise you to adapt your strategy according to your size and to play on your qualities. If your profile is that of a "light climber", there's no need to start out with high-profile rims. One thing to remember: light equipment is always beneficial on steep climbs.

A cyclosportive on cobbles also requires adequate material preparation. We recommend fitting wider, sturdier tires, and adjusting tire pressure to find the best balance between comfort, grip and performance. Other techniques have proved effective for riding on cobblestones, such as using a double thickness of handlebar tape to better absorb vibrations.

The longer the event, the greater the need to prioritize comfort over performance. You can adjust your position on the bike by adjusting the cockpit (handlebars and stem) and the saddle. With a slightly straighter posture, you'll be more comfortable in endurance races, reducing strain on your back and upper limb joints.

Choosing the right clothing

Your cycling gear should include a good pair of cycling shorts capable of withstanding long hours in the saddle. A breathable jersey is necessary to withstand the heat. If the weather is threatening, bring rain gear. You can always adapt your outfit to suit the conditions and the season.

Your cycling equipment (gear and textiles) and settings should be tested and validated in training, well in advance of the cyclosportive, to avoid any unpleasant surprises on the big day.

WORK ON YOUR TECHNIQUE

Don't neglect cycling technique, especially if you're preparing for a mass event with a pronounced profile, such as the Étape du Tour (mountains) or the northern classics (cobbles).

Riding in a peloton

For this type of cyclosportive, which attracts thousands of participants, you need to get used to riding in a peloton and to anticipating bends well. Riding in a group is a good thing if you can loosen up in the pack and protect yourself from the wind. But if you stay tense in the wheels, you'll be wasting energy.

Descending the big passes

If your route takes you over major passes, it's highly advisable to work on the downhill section: your position (hands below the handlebars), your release, the fluidity of your riding and your braking technique. If you're too tense on the brakes, you risk losing energy. On the contrary, if you're at ease, you'll be able to take advantage of the descent to recuperate and enjoy the rare pleasure of cycling down a major mountain pass. In this way, you'll be in the best physical and mental condition to face the next challenges.

Integrate specific sessions to work on your technique

Working and progressing downhill doesn't mean taking ill-considered risks! The aim is to gain confidence in your bike handling, familiarize yourself with the downhill position, anticipate braking and plot the best trajectories. As part of your preparation for a cyclosportive in the mountains, we encourage you to include specific mountain training sessions in your training program, to work on both the famous "climber's pedal stroke" and the descender's technique.

The logic is the same if you're preparing a cyclo-cross that takes in sectors or cobbled hills. Ideally, you should familiarize yourself with the demanding terrain you'll be tackling beforehand (if possible), test your equipment and improve your technique on the cobbles (bent arms, relaxed handlebar grip).

MANAGING NUTRITION AND HYDRATION

Good refuelling management is essential during a long cyclosportive, to give your body the fuel it needs, at the right time, to prolong the effort. Your nutritional strategy must be reliable, tested and validated in advance - nothing should be left to chance.

Staying well hydrated during a cyclosportive

It's recommended to drink one bottle per hour. This amount can be doubled in extreme climatic conditions, such as particularly hot weather. An isotonic drink is recommended to optimize hydration and nutrient assimilation, and compensate for water loss. You can couple this isotonic drink with a simple water bottle, which you can use for watering down and balancing out excess sweetness.

Choosing energy foods

It's important to eat regularly, in small quantities each time. Your choice of food (gel, bars and other energy foods) should be adapted to the duration of the event. Your solid food must also be part of an overall sports nutrition strategy, along with the drinks you consume, to ensure a regular supply of energy throughout the duration of the effort. For long formats, don't hesitate to eat solid elements based on slow sugars as early as the first half-hour. Fast sugars (such as gels) are more useful in the 2nd half of the race.

Testing your nutritional strategy during training

It's essential to test your energy foods during training, to measure their effects on your body. Once you've validated your food intake, all you need to do is find the right strategy (intake management, combination of solid food and hydration) and test it in conditions close to those of the race. It's highly inadvisable to innovate on race day... It's better to keep your bearings!

PREPARING FOR YOUR CYCLOSPORTIVE: THE LATEST ADVICE FROM THE PROBIKESHOP EXPERTS

Here are the latest tips from the Probikeshop experts on how to prepare for your cyclosportive:

- Leave the bike aside the day before the event, take it easy, rest or find something to do (apart from sport) if you're feeling stressed;
- Study the course profile one last time and review your refuelling strategy and pre-race planning;
- On race morning, don't let yourself get caught up in time: always leave yourself a little leeway to avoid adding unnecessary stress;
- Plan and follow your pre-race routine: get up, eat, prepare, warm up;
- A good warm-up is essential to get the machine going and avoid the stress of the first few kilometers;
- You may feel naturally stressed before the start, so use this to stimulate yourself;
- Your preparation has been focused on race day: make the most of it and try to enjoy every moment.