CRUSH 109 KAYS

Jarred Salzwedel, sports scientist and coach at Science To Sport, takes you through the Cycle Tour’s ups and downs, and shares advice on nutrition, bunch riding, splits – and the hottest new cramp remedy.

NAIL THE CLIMBS

It’s easy to get caught out on the hills – and lose time. This is where you have to be smart, explains Salzwedel. “If you struggle with climbs, then a good strategy is to start at the front, and slide back slowly through the bunch.” Here, Salzwedel breaks down the Cycle Tour climbs.

Edinburgh Drive

“Edinburgh Drive is sharp but short. Place yourself in the first quarter of the group, and you’ll be over it before you know it.”

Smitswinkel

Salzwedel says Smitswinkel is the first real test of whether you’ve brought your climbing legs – it’s a long, gradual drag. “Sit near the front; and ride behind someone who has a smooth pedal stroke, and focus on that. Don’t move about on the bike, that’s just a waste of energy.”

Chapman’s Peak

You can divide this iconic section of the Cycle Tour into Little Chappies and Big Chappies, says Salzwedel.

“One of the biggest Cycle Tour mistakes I’ve seen is at Little Chappies: when riders tackle the climb, they shift into the small chainring at the front too quickly – and that puts them at risk of dropping their chain. What happens is that when you shift down, the chain line is running at an angle; and then when you put too much pressure through the pedals, the chain drops.

“I’d suggest that you power up in the big ring; but if that’s too tough, don’t destroy your legs. If you need to shift to an easier gear, then back off the power when you shift . You may lose a little momentum, but it’s better than dropping a chain.

“The advantage of being in the big chainring is that when you crest Little Chappies, you’re ready to take on the fast section that takes you to the start of Big Chappies.”

Don’t dig too deep on Big Chappes, though – there’s still a fair bit of the race to come.

Suikerbossie

If you’re going for a sub-3, Suikerbossie is a five-minute all- out effort. “Do your best to hang on to the group – because if you don’t stay with them when you get to the top, you will lose them (and your sub-3) for the fast, easy ride to the finish.”

For sub- 4 and sub-5 riders, it’s still a tough climb, because it comes when you already have almost 100 kays in your legs (but at 2km, it’s actually not that long). Let the cheering fans motivate you. Get into an even rhythm, and pace yourself to the top.

SEEKING SHELTER: THE ART OF BUNCH RIDING

The bunch is your best friend. “Research has shown that you can save about 30% of your energy by being in the slipstream – that’s why not many people can achieve a sub-three solo,” says Salzwedel.

“Ride as close to the front as possible – that’s the best place to be, safety-wise. The bunch is massive, and if a guy in the front slows, there’s a ripple effect as everyone behind him hits their brakes; and because of the reaction times and movement, it’s much more dramatic at the back.

“The bunch will shelter you from the wind, but don’t be scared to take a turn at the front. You may be expending a bit of energy, but ultimately it will save you; because the pace is more constant, and there isn’t that jerking, stop-start effect of being in the bunch to contend with.”

Salzwedel says it’s good to encourage those around you to form a rolling pace line – where you get to the front, then fall off, and no- one’s on the front for too long.

It’s important to look forwards, too. Try not to look behind you, as you could end up riding into riders in front of you. Avoid braking unnecessarily, as this could cause riders behind you to crash into the back of you. If you need to move within the bunch, make sure other riders don’t have their wheels overlapping yours.

GET FUEL- HARDY

The main thing to remember is not to do anything differently on race day. It’s a nutritional no-no to try products you haven’t used before, because they could cause negative side effects for you on the day. If you want to try something, do it on a hard training ride a few weeks before the race.

Breakfast

Go for carbs. Our bodies use carbs more readily than other fuel sources. Oats is the perfect pre-race meal. You should eat two hours to 90 minutes before the start time.

30 Minutes To Go Time

Top up with half a protein bar or half a banana 30 minutes before the start. Also, drink 500ml of an

electrolyte drink – sip it slowly.

During the race The general principle is 60g to 80g of carbs an hour. Take small sips very often of a high-carb electrolyte drink, and eat the other half of the protein bar or banana. A common mistake is that during the first hour, you get drawn into the race and forget to eat – or you get overexcited, and stuff your face.

After Misty Cliffs, there’s a short climb where you’ll have to dig deep to hang with the bunch. But know that when you turn right to Ocean View, there’s a moment for recovery as you head to Chapman’s Peak. Take advantage of this time to eat something solid, and drink your energy drink.

After the second hour, riders going for a sub-3 and who are used to gels should consider taking a gel. You should train with gels if you are considering using them in the Cycle Tour. It’s important to train your gut – you don’t want to get caught short. Gels are a highenergy source, and will give you a spike. So continue taking them every 20 to 30 minutes. If you take gels, it’s important to remember to drink a lot of water during the race – and/or straight after.

At the bottom of Chappies, top up with your electrolyte or energy drink, because Suikerbossie gets quite hot.

Recovery Don’t head to the beer tent just yet – alcohol dehydrates you, and you need to be rehydrated. First have a chocolate milk and 500ml of water, and something solid to eat – but not too high in carbs, as you would have had a lot of carbs during the race. Biltong is a good choice.

Now, go and get that beer (or three).

AIN’T NOBODY GOT TIME FOR CRAMPS BAY

You’ve done everything right. You’re ahead of your splits, and feeling strong. You’re in a great bunch that’s working well together. Your target time is within reach – and that’s when your hamstring seizes like nobody’s business. Cramp has struck.

“Click down into a harder gear,” advises Salzwedel, “and give a short burst – a little acceleration. It will hurt a lot, but you’ll be recruiting bigger muscle fibres for a harder force, and we’ve found that this can help cramps go away. Then go back to the gear you were riding.”

Many people swear by Rennies, but Salzwedel says there’s no science to back up the antacid as a crampbuster. “It’s the power of the mind. But researchers have found that there’s a chemical in chillies that stops cramps. So if you can handle the hot stuff… pop a chilli.”