As the Bowral Classic approaches, it’s time to swap long training rides for rest, recovery, and preparation. Here are Geoff from CoLab Coaching’s top tips to ensure you roll across the finish line feeling strong and smiling.
1. The Lead-Up
Event week is not the time to catch up on training and chase last minute fitness. That ship has sailed. This week is all about feeling fresh and energized. You want to keep your rides short and finish each one feeling good, not tired. A short, hardish session mid week will help you avoid feeling sluggish on Sunday.
Sleep is also a huge factor when it comes to recovery. Less training this week is your opportunity to grab some extra sleep.
2. Know The Course
Breaking the course into chunks makes it more manageable both physically and mentally. The Bowral course has three sections; the opening climbs through the first 40 km, the transition from the first KOM/QOM to the reservoir, and the final tough 20 km with its two KOMs/QOMs.
Know where the rest stops are located and plan where you intend to stop, what you will do there and how much food and fluids you need in between.
3. Bike Check
Check over your bike early in the week. Check and charge electronics and batteries!
4. The Day Before
For many, Saturday is a travel day. I recommend going for a short, easy spin to keep your legs moving and loosen up any stiffness from long periods of sitting. This is also an opportunity to give your bike a final check over. Are your tyres good? Bidon cages and accessories secure? Numbers and tags fitted? Spares all good?
More often than not, most riders don’t sleep particularly well the night before an event. It’s natural to be a little nervous and excited, but being stressed is not good. Taking your own pillow, avoiding alcohol and knowing your kit and bike is sorted for the morning all help.
5. Carb Loading
Taking on extra carbohydrate prior to the event is beneficial, but the days of inhaling masses of pasta the night before are long gone. Instead, spread your additional carbs over Friday and Saturday. Snacking on an extra piece of fruit, having a glass of fruit juice with your main meal, an extra piece of extra toast with jam at breakfast, and a sweet yogurt and berries for dessert are all easy ways to take on extra carbs. There is no need to go to extremes. A little extra between or with meals spread over two days will do it.
Have a simple and familiar dinner on Saturday night. This will help you sleep and not feel heavy and bloated on the start line.
6. On The Day
If you are aiming for a time then you need to hit the start line warm. That means taking 10 to 20 minutes to ride around and build your heart rate. It’s uphill straight away with plenty of turns in the first 30 km. Pacing yourself will be critical. Everyone will be excited and ride harder than they probably should, so try to ride at your own pace. There are plenty of turns and short punchy hills in the opening 35km. Go too hard too early and you’ll sap your legs and energy for the rest of the day.
Around the 36km, past Oxley Hill, the course remains lumpy, but flattens out to Fitzroy Falls Reservoir. For those doing the 120km Challenge this is about 38 km. For those doing the Maxi there is an additional 30 km from Moss Male out to Bundanoon. This section is all about being efficient and economical. Staying with a group and rolling the crests is key. Your aim is to arrive at the base of the final two climbs in the best shape possible and bring it home from there.
With such an undulating course, people will be dropped from bunches and it is easy to become isolated. If you find yourself alone, be aware of riders behind you and aim to join another group. Ones and twos can become sixes and eights and then you have a good working number. Don’t just ride past people. Encourage them to join you and work together.
If you use a rest stop and get out. The longer you stop, the harder it is to get going.
The course has a real sting in its tail. The final two KOMs/QOMs are where you will find out if you have managed your ride well or pushed too hard. Be well fuelled before you start as they come in quick succession. Pace a little conservatively on the Glenquarry climb as there is not much time to recover before Gibraltar. When you are working hard deep into an event, liquid carbs or premixed gels are ideal. Make sure you have these available for this section. From there it’s a matter of enjoying the descent and crossing the line.
7. Embrace The Spirit
The Bowral Classic is a great opportunity to test your fitness and celebrate all the effort you have put in to make it to the finish line. But the day is always better when you share it with others. On the road, communicate with those around you, encourage others and thank the amazing volunteers who make it all happen.
Ride safely, push hard and have fun!
Geoff,
CoLab Coaching
For more advice, visit colabcoaching.com.