Stage Racing - any tips?

buffalo

So, it seems I'll be doing my first stage race next week, which will be a brand spanking new experience for me.

I've already been told to stock up on:
*spare clothing (putting on sweaty gear the next day is no fun)
*warmers of various kinds
*nutrition

And to make sure when I'm not racing, that I don't run, walk or stand if I don't need to!

Anybody anything to add to that list? Little tips for recovery? I've got some compression clothing, will be packing that too.

zzzzzzzz

buffalo wrote: »

So, it seems I'll be doing my first stage race next week, which will be a brand spanking new experience for me.

I've already been told to stock up on:
*spare clothing (putting on sweaty gear the next day is no fun)
*warmers of various kinds
*nutrition

And to make sure when I'm not racing, that I don't run, walk or stand if I don't need to!

Anybody anything to add to that list? Little tips for recovery? I've got some compression clothing, will be packing that too.

Organise a bag for someone to hand you at the finish of every stage. In it have a jacket or long sleeve jersey, a recovery drink, some food. Anything else you might need.

Spare wheels

Spare brake and gear cables.

A spare tyre or 2 + tubes etc.

Extra bottles in your bag - you never know, you might lose one on stage 1 and you don't want to be stuck with only 1 bottle for the rest of the stages....

Loads of chamois cream

Enjoy the race. Where is it?

Diarmuid

What Aido said about the bag
Get a recovery drink (carb + protein) into you asap after the stage. Like in the first 20mins.
If there is someone giving out massages, get one.
Figure out how to wash your kit in the hotel sink and dry it in the towels (roll them)
Don't go too crazy on the first day, loads are tired in the later stages, that's a good opportunity to get a result if you have anything left.
Dunno about compression clothing, jury's out on that one, but I guess if you have them already then no harm in using them

buffalo

aidan.offbeat wrote: »

Organise a bag for someone to hand you at the finish of every stage. In it have a jacket or long sleeve jersey, a recovery drink, some food. Anything else you might need.

Spare wheels

Spare brake and gear cables.

A spare tyre or 2 + tubes etc.

Extra bottles in your bag - you never know, you might lose one on stage 1 and you don't want to be stuck with only 1 bottle for the rest of the stages....

Loads of chamois cream

Enjoy the race. Where is it?

Good call on the bag idea, will try to organise that. Bottles was said to me as well, must make sure I don't forget. Spare cables are something I need to get as well.

And yes, seems like a good time to start using chamois cream!

It's the Ras de Cymru, across the water.

zzzzzzzz

buffalo wrote: »

It's the Ras de Cymru, across the water.

Ah savage - I just realised you were out of Orwell.

Best of luck and keep us posted how you're getting on.

100Suns

At least 10 minutes in a cold bath as soon as you get to your digs (iPod helps), followed by elevating your legs for 20/30 mins.
Recovery drink asap at the finish (leave it in the team car if possible).
A fleece and tracksuit bottoms asap at the finish line, even if you have to ride to your digs in them.
A short recovery ride (10 mins) to warm down helps IMO.
Leave the pub by midnight.

Hermy

Sorry to butt in - what does the cold bath help with? Does it relieve muscle soreness?

buffalo

Diarmuid wrote: »

What Aido said about the bag
Get a recovery drink (carb + protein) into you asap after the stage. Like in the first 20mins.
If there is someone giving out massages, get one.
Figure out how to wash your kit in the hotel sink and dry it in the towels (roll them)
Don't go too crazy on the first day, loads are tired in the later stages, that's a good opportunity to get a result if you have anything left.
Dunno about compression clothing, jury's out on that one, but I guess if you have them already then no harm in using them

First day is a nice short TT, but I'll be careful on the second day! I'm semi-looking forward to the washing of the kit. It's an almost legendary part of doing stage races to me, I've read about it so often! But I'm sure I'll be stripped of my delusions by day three. :P

aidan.offbeat wrote: »

Ah savage - I just realised you were out of Orwell.

Best of luck and keep us posted how you're getting on.

Yeah, Dave Mc will be coaching (and pushing!) me along the way!

100Suns

Hermy wrote: »

Sorry to butt in - what does the cold bath help with? Does it relieve muscle soreness?

From Sports Medicine:

The Scientific Theory


The theory behind ice baths is related the fact that intense exercise actually causes microtrauma, or tiny tears in muscle fibers. This muscle damage not only stimulates muscle cell activity and helps repair the damage and strengthen the muscles ( muscle hypertrophy), but it is also linked with delayed onset muscle pain and soreness (DOMS) , which occurs between 24 and 72 hours after exercise.The ice bath is thought to:

• Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues
• Decrease metabolic activity and slow down physiological processes
• Reduce swelling and tissue breakdown

Then, with rewarming, the increased blood flow speeds circulation, and in turn, improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes.
So, while that’s the theory behind the cold water immersion for exercise recovery, conclusive research about the pros, cons and ideal time and temperatures is still a ways off.

I've found it very helpful in the past. If you can get your hands on a bag of ice, throw it in the bath by all means.

100Suns

Hermy wrote: »

Sorry to butt in - what does the cold bath help with? Does it relieve muscle soreness?

From Sports Medicine:

The Scientific Theory


The theory behind ice baths is related the fact that intense exercise actually causes microtrauma, or tiny tears in muscle fibers. This muscle damage not only stimulates muscle cell activity and helps repair the damage and strengthen the muscles ( muscle hypertrophy), but it is also linked with delayed onset muscle pain and soreness (DOMS) , which occurs between 24 and 72 hours after exercise.The ice bath is thought to:

• Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues
• Decrease metabolic activity and slow down physiological processes
• Reduce swelling and tissue breakdown

Then, with rewarming, the increased blood flow speeds circulation, and in turn, improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes.
So, while that’s the theory behind the cold water immersion for exercise recovery, conclusive research about the pros, cons and ideal time and temperatures is still a ways off.

Diarmuid

The compression & cold water baths came up recently.

morana

organise a wet weather bag for your support vehicle. usually gloves, cape, hat and whatever else you might think. Its good if you are in a team and go out the back the car just gives you the bag and goes off to service the other riders.