Road Bike Racing Tips
Our road biking Experts have spent years training and competing as competitive road cyclists. Here are their top tips for developing the skills necessary for successful road racing:
Colin Barrett | Photo: Ross Downard Colin Barrett | Photo: Ross DownardRoad Racing Tip #1
If you’re riding in Park City, a little tip is to stay in town and you can do an amazingly hard ride. Ride up into Deer Crest and drop down to Highway 40. It’s a beautiful, but hard climb back up with no cars. From there head to Royal Street and then to the Aire. You can kill yourself in two hours and never leave town.
Road Racing Tip #2
Remember to change positions on your road bike. Stand up and pedal frequently. It helps circulation and uses different muscles. It’s easy to forget and just sit in the same position for long periods of time. Stand on the hills, sprint for a few road signs – mix it up! You’ll get more out of the ride and become a better rider in the process.
Road Racing Tip #3
Strength and core training is pretty important to any road bike racer. Use your strength program to help target your weaknesses on the bike. I can climb with anyone, but I’m not a sprinter. I use strength training to develop more power in my calves, quads and glutes.
Road Racing Tip #4
Base layers are as essential to road bikers as carrying a spare tube or air. Even in the summer, and especially on early morning rides, a thin base under your jersey will help regulate your body temperature.
Road Racing Tip #5
When eating before a race, the key number is three. Make sure you eat three hours prior. Whether you’re riding a short, high intensity race or a long endurance event, you don’t want to start with a full belly. Trust us on this one.
Road Racing Tip #6
Start preparing for your race the night before. Consume electrolytes so that you’re well fueled and your body and muscles are completely loaded. Overdo the carbs a little bit, add higher protein and fats to your diet the day before. This is especially important if you’re riding in an endurance event.
Road Racing Tip #7
Most racers should consume calories at least every 30 minutes. In a 100 mile road race eat pastries, sandwiches, bars or even candy. Make sure you have two bottles – one filled with water and the other with an energy drink mixed with water so you can alternate between the two. A good rule of thumb is to drink at least one bottle an hour.
Road Racing Tip #8
If you’re racing, it just makes sense to invest in one of the top-end helmets. The improved venting means you’ll stay cooler, the antimicrobial pads deter bacteria and the retention systems use thinner, smaller straps making race helmets that much lighter. Basically, top tier helmets just fit and perform better.
Road Racing Tip #9
Don’t discount energy drinks during a race. Take a can of Coke and open it the night before so it goes flat. The morning of the race, make a special water bottle with half Coke and half water. Drink the mixture towards the end of the race. It can give you a much needed last burst of energy.
Road Racing Tip #10
You need to think about proper fueling on a ride. For every hour of hard riding, plan on consuming 200-300 calories (kcals) in order to not fall flat on your face when you hit that last climb home. Most energy supplements sold at Jans have plenty of electrolytes, but if you are big sweater, plan on using an electrolyte drink as well.
Road Racing Tip #11
Make sure to invest in a good pair of cycling shorts. You have to remember that the connection between you and your saddle is the 5th, but the most important contact point between you and your bike (the others being your hands and feet.) So when you are going in to the shop to find a pair, make sure they fit you properly. You do not want them to be baggy at all. You need a nice snug fit so nothing moves around because that will cause chaffing. Also, for me, bib shorts offer a better degree of comfort because they eliminate a waist band, which can cause constriction around the mid-area of your body on a long ride.
Road Racing Tip #12
The biggest mistake people make when finishing their rides is not adequately recovering. Even if it was just a one hour easy spin, take the time to consume a quick recovery drink, or a lean protein snack consisting of at least ¼ gram of protein per kilogram of your bodyweight. (For a 220 lb. guy that’s about 25 grams of protein, for a 110 lb. woman it’s about 12.5 grams of protein.) To help your legs recover faster and feel fresher for the next ride, put on some compression socks to help promote recovery and drink a full water bottle within the first hour after riding.