Training Advice by Stephen Gallagher, Dig Deep Coaching

Preparing for the Giant's Causeway Coast Sportive

One Week Prior

  1. Reduce total training duration by around 50% to previous training loads
  2. Avoid activities that may increase risk of injury
  3. Keep well hydrated throughout the day to avoid risk of attracting illness
  4. Complete an easy ride the day before the Sportive, around 1 hour in duration. This helps to activate your muscles and aerobic system in the final physical preparation for the event
  5. Do not change any regular activities or habits that you would normally perform and keep your lifestyle routine
  6. Avoid any changes to equipment and materials such as moving your saddle height, this only increases the chance of injury
  7. Make rest a priority, your body needs to recover from training and be ready for the event
  8. Avoid unnecessary stresses, mentally and physically

Night Before

  1. Have your bike and kit prepared, ensuring your bike is clean and in good working order
  2. Prepare a post event food bag and a recovery drink
  3. Organise any spares and equipment you will need for all eventualities and weather conditions
  4. Avoid eating too late and overeating to avoid stomach discomfort
  5. Ensure all registration documentation/bike numbers etc are included
  6. Aim for at least 8-10 hours sleep
  7. The more prepared you are the night before the less stressed you will be the morning of the Sportive

That Morning

  1. Get up early to allow time for breakfast, travel, potential road works and registration
  2. Eat a substantial breakfast including low GI carbs to help maintain energy levels lasting the event along with good fats and portions of protein -
    EXAMPLE BREAKFAST
    CEREAL: All bran, porridge oats, natural muesli, low GI bread
    PROTEIN: Eggs and whole wheat, rye bread, mixed grain
    FRUITS: Blueberries, raspberries, strawberries and mixed nuts, natural yogurts
    Coffee
  3. Finish breakfast around 2 hours before start of event
  4. Stay warm prior to the Sportive
  5. Prioritise hydration levels from time of wakening up to one hour/45min before the start, do not consume large quantities of fluid in the last 45mins instead take small sips to keep fluid levels topped up. You should ultimately be hydrated by this stage
  6. Take a last look at the route map making yourself fully aware of climbs, feed stations, diversions or dangerous descents
  7. Arrive at the start line in plenty of time
  8. Double check your bike in case anything has been knocked during the journey to the start in Ballycastle
  9. Double check the contents of your back pockets. Ensuring you have adequate nutrition for the ride. If you struggle opening bars when on the bike a good tip is to tear them open and then place in your back pocket, this way it gives you much easier access when riding the bike

During the Event

  1. Avoid the temptation to be with faster riders at the start as it is a long ride ahead. If you have a pacing schedule pre-set, stick to it to avoid potentially fading in the closing sections of the event
  2. Aim to eat and drink continuously throughout the day, aim to eat 20-30g carbs (1 gel or 1 muesli bar) in each hour along with 500ml of fluid (choosing between water, electrolytes and carb mix). Stick to your tried and tested nutrition
  3. Make sure you have spares in your back pocket along with a jacket or gilet, even on a cloudless day the gilet will come in handy should you or someone you are with puncture or have a mechanical, you can get cold very quick
  4. Avoid long stops (no more than 10 minutes) getting cold when stopped for prolonged periods of time results in muscle stiffness
  5. Keep a constant rhythm for the duration of the ride, going too hard on the longer climbs causes you to expend more energy and fade in the closing stages
  6. Rely on your aerobic system during the ride by choosing lower gears with a higher cadence (number of revolutions of your crank per minute) in particular on the climbs. This will reduce muscle fatigue and allow you to finish the sportive strong

Post Sportive Care/Recovery

  1. Have your regular protein recovery drink ready for when you return, ideally within the first 30min, for faster absorption include half a banana/or other fruit (chocolate milkshake is a good alternative to a recovery drink)
  2. Avoid lingering in damp clothes when you finish the Sportive. Change into warmer clothes to pre-empt the risk of illness
  3. Within the first hour include high GI foods (e.g. white rice, pasta, breads, bagels), protein (chicken, fish, eggs) and vegetables to help recover the muscles that have been broken down. High GI foods at this point will also benefit your immune system
  4. Keep your fluid intake consistent post event for 3 hours as your metabolism will still be working and your body requires the fluid to help aid with recovery and repair
  5. Maintain adequate calorie intake to allow optimal recovery for up to 6 hours (oat cakes, apple, nuts, hummus)
  6. Reduce your training or physical activity to aid recovery

GET THE BASICS RIGHT!

EQUIPMENT

  • BIKE: Adequate bike set up and position, this avoids injuries and increases your performance
  • BACK POCKET/BIKE BAG: Include pump, tube, multi tool, food/gel, phone, money, rain cape/gilet
  • CLOTHING: Layer up! Be aware of the weather and layer where you can, ideally with full length zipped tops to allow air through

TRAINING & PREPARATION

  • Reduce training loads 5 to 7 days prior to the event
  • Keep a consistent routine of sleep, eating and training to help maintain a healthy immune system and increase performance
  • Avoid erratic or unfamiliar activities which could cause injury or damage close to the event
  • Avoid ‘cramming’ training sessions – this can lead to high training stresses that your body cannot adapt to
  • Key to preparation in lead up to the sportive is consistency in your training and routine
  • Organising your training to fit in around lifestyle/family and work commitments to minimise external stresses and pressures
  • Avoid changes in equipment and/or materials which may affect your position on the bike which can lead to injury during or after the event
  • Use a high cadence on longer climbs to conserve muscle strength

NUTRITION

  • Maintain a healthy balance leading to up to the event, include in your diet foods that can be found in their most natural form e.g. lean meats, chicken, vegetables, nuts, seeds, hummus
  • Avoid changing food pre event
  • Ensure your body is used to the energy gels/drink which you plan to use during the sportive
  • Resist the urge to ‘crash diet’
  • Maintain a healthy natural diet, avoiding large quantities of processed foods
  • Educate yourself on nutritional food choices for pre and post training. This routine can then be used on the day of the event
  • Eat regularly during the day to maintain energy levels and performance
  • Keep rehydrated with the aim of drinking 500ml each hour which is broken down to drinking every 10-15 minutes
  • Increase electrolytes in warm weather to reduce risk of cramp and dehydration that leads to greatly reduced performance
  • Always have extra food reserves on the bike, you just never know when you may need them