May 20, 2014 3 Comments
If you’re looking for a fun way to spice up your riding routine, you might consider signing up for an organized event ride.
Earlier this year, we had the chance to participate in the organized ride of a lifetime: The Ronde van Vlaanderen Sportif. The Ronde van Vlaanderen is one of the most important bike races of the year, and the Sportif gives every day riders an opportunity to ride the route that the pro’s take.
The ride is tough, with long distances, cobbles, and some of the hardest climbs around.
It was one of the toughest rides we’ve ever done, but read on to find out how we prepared for it, and some tricks and tips for getting ready for your next ride.
1. Pick Your Ride
A simple Google search can help you find a ride you would like to do in your area. From challenging gran fondos (timed non-competitive rides) to local charity events, there are plenty to choose from, and most offer multiple distances for riders of different levels. Most do charge an entry fee or require you to raise donations, but don’t worry—it goes to a good cause and helps fund the ride for next year.
It’s important to pick one that suits your fitness and experience level though. Check the route map to see if there are any difficult hills or tough sections. Be realistic about what you can tackle.
For us, we knew we would need to deal with 4 cobbled sectors, 4 cobbled climbs (the Koppenberg, the Steenbeekdreijs, the Kwarmonte and the Paterberg), plus one ugly cobbled descent. This was a big part in our pre-ride training and equipment choices.
2. Train Up
Don’t be put off by the word training. Think of it more as getting out, riding your bike, and challenging yourself. Even charity rides or fun runs can be difficult if you’re not used to spending time on the bike. Prepare by riding several times a week, and slowly increasing the total distance ridden by 10-30% each week (depending on your fitness level). If you will have to tackle any hills, then introduce some gentle hill work into your riding routine (check out our article on climbing here). If you’re starting from scratch, you’ll want to start preparing 6-8 weeks before your event.
If you’ve never ridden with a group before, now is the time to start. You need to get the hang of the etiquette and nuances required to ride with a group before showing up on the start line. Try visiting your local Performance store and going on our Great Rides group rides to get some practice.
When we were preparing for the Ronde Sportif, our biggest concern was the cobbles. We’re pretty experienced cyclists and decent climbers, so the distance and the hills didn’t worry us as much as riding on the unfamiliar cobbled roads with cyclists of varying skill levels. To prepare, we spent several afternoons on Flemish farm roads riding up and down the worst cobbles we could find until we learned the tricks to finding a line, negotiating the transition areas, and how to hold your body so you can ride and still see (the shaking from the cobbles can make it difficult to see where you’re going).
3. Tune It Up
As you do your preparation rides, pay attention to what feels good and what doesn’t. If you’re having chaffing or saddle sore issues, it may be time for a new pair of shorts or a different saddle (you might also try some chamois cream). If your back, neck or knees feel sore, you may need to address your bike fit (check out our article on addressing knee pain). Use this time to test out new equipment and fine tune everything. The last thing you want to do is throw a new piece of equipment on your bike right before the big ride.
The weekend before the ride, it might also be a good time to take your bike to your local Spin Doctor for a quick check and tune up.
We rode the Ronde Sportif on a pair of borrowed Ridley Heliums. Every evening, after the work day was done, we took the bikes out for a ride to fine tune the fit. It took 3-4 rides to get the saddle height, saddle fore/aft position, and bar height right. We carried tools with us during our rides, and would stop a few times during the ride to make a quick adjustment until it was dialed in perfectly. Check out our guide to fitting a road bike for more detailed instructions.
4. Gear Up
Make sure you have the right clothing, equipment and gearing for your ride. A good pair of cycling shorts, a jersey, packable jacket, repair tools and tubes, and food are all a must for every ride. If you ride clipless pedals, you may also want to check out how worn your cleats are. If there’s plastic hanging off them, might be time for some replacements. Depending on the course, you might also want to visit your local Performance shop to discuss gearing choices. If the route is very hilly, you might want to consider choosing a different cassette for the back.
Food is usually provided on organized rides, but you’ll want to make sure you have some emergency gels, chews and anything else you think you’ll need. Depending on the distance, you should aim to consume about 1 bottle of fluid and 100-200 calories of food every hour.
If you’re doing a long distance ride (62+ miles), you should bring all your own gels and hydration mixes. Even though stuff might be provided for free, it might not agree with your system. Stick with what you know to avoid GI distress that can derail a ride. Go ahead and eat any real food provided though—that stuff usually won’t affect you as much as some unknown gel or chew.
For the Ronde we chose to use the Ultra SL bib shorts and Ultra jersey. The chamois pad in the shorts and the features on the jersey were perfect for the weather conditions and cobbled roads. We also asked Ridley to adjust the gearing on our bikes. Normally we ride a 52/36 with an 11-25 cassette, but for the Ronde Sportif we opted for a compact 50/34 crankset with an 11-27 to make handling the steep hills (some in excess of 22%) and cobbles a little easier.
5. The Day Before
There are five important things to do before every big ride:
- Make sure your stuff is ready the night before
- Eat a good dinner
- Aim for plenty of carbs, some veggies, and lean protein. Good ideas are chicken fried rice, pasta with chicken or turkey meatballs, etc… Avoid heavy or greasy foods that can weigh you down and tax your system.
- Drink plenty of fluids the night before. Alternate 8 oz of water with 8 oz of fruit juice or some everyday hydration mix like Nuun or Skratch Labs every hour to top up electrolyte and water levels in your body. But remember, there’s a fine line between properly hydrating and overhydrating (which can be very dangerous). A good guideline is to drink as you feel thirsty and your urine is clear. If you reach a point where drinking more seems unpleasant, then stop—your body is telling you you’ve had enough. Avoid alcohol and caffeine.
- Get to bed early, and aim to get at least 8-10 hours of sleep. You’ll wake up feeling better, and you’ll ride better too. Stay up all night playing poker, and this could be you.
- We know, the morning is going to be rushed. You’ve got to get dressed, pack up your stuff and your bike, drive or ride to the start line, get registered, etc… There’s a lot to do. So make it easy for yourself. The night before, make a breakfast like a bagel with some peanut butter and banana or some granola with yogurt. Make it something quick, with plenty of carbs and some protein. Things will not go well if you start the ride with an empty stomach.
Before the Ronde Sportif we did none of these, and paid for it the next day. We were out late on a photo shoot the night before, basically skipped dinner, went to bed late, woke up early with only about 5 hours of sleep, and ate a sad little hotel breakfast before hopping in the car. The result was that we didn’t ride our best, and took forever to really get going. After finally being forced to do a shorter distance than we hoped, we went back to the hotel and proceeded to feel terrible the rest of the day. Don’t make our mistake.
Most of us don’t have a professional soigneur to massage us out at the end of a long day, but there are some things you can do to help yourself. Before you head out, it’s probably a good idea to pack a “recovery bag” to keep in the car, or some events let you check them at the start line.
Here’s what we put in ours for the Ronde Sportif:
- Bottle of water
- Serving Clif Recovery powder
- Skratch Labs Everyday Hydration mix
- Clif Bar
- Flip flop
- Power Shower wipes
- Bottle of Coca-Cola
- Bag of chips
- Stroop waffles
To prevent soreness and make sure you adequately recover, you should eat a mix of carbs and protein within half an hour of finishing your ride so you can begin to replenish the glycogen in your muscles. We start by going with the Coke and stroop waffle to replenish blood sugar, then mixing and drinking down the Recovery drink to get protein and some more substantial nutrients.
Next we wrap up in the towel and use wipes to try and clean up as best we can, and then get dressed in our regular clothes. After we’re changed, we eat the chips and some water. We also always make sure to eat a meal of real food no more than 1 hour after finishing the ride, even if it’s just a turkey sandwich or something.