How should I best prepare for a multi-day event?

We ask the questions that beginners are dealing with and get answers from the experts...

DAN GUILLEMETTE, SPECIALIST CYCLING PERFORMANCE PHYSIOTHERAPIST AT CHHP AND FOR TEAM MITCHELTON-SCOTT

Physically, you must know the demands of the event: how many days is it? What and when are the longest stages? How long are they and the estimated amount of climbing? What will the weather be like? This should influence your training plan but a basic approach to training for a multi-day would be to aim for two to three rides during the week of one to two hours at a higher intensity; also plan longer rides at the weekend and ride on consecutive days to adapt.

Remember, the biggest barrier to not completing an event is under-fuelling, so practise eating and drinking at regular intervals during your rides to maximise your optimal fuelling and hydration strategies. Try a variety of products so that you find an energy gel, bar or drink that suits you best. Getting this right off the bike is vital to aid recovery between stages. Also get adequate sleep as this is probably the most important factor to stimulate the recovery process and, where possible, implement a simple stretching routine to complement your training.

Finally, when you’ve done all you can to ensure you’re physically up to the job, make sure your bike is in full working order and you have appropriate gearing. Check your clothing is sufficient, you have comfortable shorts and good chamois cream to limit saddle sores. Also ensure you have a correct bike setup to reduce injury risk and ensure comfort.

THE BIGGEST BARRIER TO N O T C O MP L E T I N G A N EVENT IS UNDER FUELLING