Cycling races are a highlight of a racing cyclist's life - and thanks to a booming amateur scene, they are also feasible for amateur athletes. The first time is unforgettable: A flood of adrenalin before the start, a lactate flood during the race and happiness hormones at the finish line combine to create an intense sporting highlight. Take the plunge!
The zero hour
A visit to your GP will clarify whether you are healthy and able to push yourself to your limits. Get a confirmation that you are authorised to take part in cycling races, then you can also compete in France, Italy and other countries where such a document is often required.
Training without stress
Adaptation processes in the body take time - endurance and strength need to be trained just as much as motor skills and energy metabolism. You can increase your energy stores in just two weeks, and after six weeks the cardiovascular system will have adapted. The basic principle is simple: the body adapts by constantly providing new stress stimuli. The right amount of exertion and recovery is therefore crucial.
Simple rules will help you to get into shape:
- ride shorter and more often rather than longer and less often
- vary the load (e.g. local sign sprints; or ride up short climbs quickly)
- vary the cadence (e.g. pedalling small gears quickly; or large gears with a lot of power)
- never ride when you are tired or ill and allow yourself recovery days
- put the fun of cycling first!
Driving in a group
The most important skill in an everyman race. You should therefore ride with others several times before the first start and consciously stay close together. This will help you to train your sense of the distance to the rider in front and learn the most important hand signals. Tip: Practise on a cycle tour in your area (dates at www.rad-net.de). This will give you a feel for the speed in the slipstream and you can ride in small groups without the stress of racing.
Be courageous
Trained enough? Properly prepared? Don't worry: the pull of the group and the adrenaline rush of the race will give you unexpected strength. Put your fears to one side and don't put yourself under unnecessary pressure. You won't come first or last. Your goal should be maximum fun without stress.
37.93 km/h
Average speed of the winner of the 60-kilometre course at the Velothon Berlin 2014
22.68 km/h
Average speed of the slowest rider on the same course.
The right race
As a beginner, avoid races on short, winding circuits. Better suited are
Alpine Marathon
Normal-weight and lightweight riders can try their hand at the short distance in an Alpine race. The field stretches out on the first climb. Hectic group rides are then a thing of the past. Power and the right gearing are essential for having fun in the mountains.
Examples: Amadé Cycle Marathon, Maratona dles Dolomites,
City race
Racing through the city in huge fields requires concentration and riding skills. However, the bigger the city races, the greater the proportion of beginners. Those who stay at the back of the field escape the stress of the giant groups.
Examples: Velothon Berlin, Rund um Köln
The days before the race
The biggest mistake made by novice racers is training too hard in the week before the race. Long and strenuous rides at the last minute will leave you limp when you get out of bed on race day. Take it easy over the last ten days: Ride for no more than half as long as usual without reducing the intensity. The day before the race, it makes sense to do a pre-load: a relaxed ride of around 60 minutes, interspersed with two or three intervals of two minutes, which you ride very fast.
Carboloading
Full carbohydrate stores are important - but that doesn't mean shovelling in pasta at the pasta party the night before the race until you feel sick. Don't experiment with your usual diet either. It is enough if you eat normally the days before, but favour carbohydrate-rich foods (potatoes, pasta or rice). Drink plenty of fluids on the days before the race. Eat an easily digestible, carbohydrate-rich breakfast three hours before the start (e.g. white bread with honey). If you want, you can eat a gel shortly before the start.
Check material
Check the tyres on your bike for damage and check the brakes and pedal plates for wear. A common reason for punctures is insufficient air in the tyres. If you change the sprocket, check whether the chain length is still sufficient when you shift through all gears. A small air pump and a spare inner tube on the bike will keep you mobile. Are the water bottles secure and the transponder for timekeeping safe? By the way: Time trial attachments and aluminium bottles are prohibited in everyman races.
Clothes make the man
Arm warmers and a windbreaker are sufficient in dry weather and are more flexible than a long-sleeved jersey. The biggest mistake in bad weather: dark-coloured sunglasses - you'll be riding blind. In heavy rain, it may be a good idea to wear short rain trousers, but in any case a cycling cap under your helmet.
Start in the right block
If you are a novice racer and are in the front row at the start and set off straight away, you will soon have used up your energy. In a middle or back starting block, you are more likely to find a group with the right speed.
Eat properly when travelling
Above all, you should drink enough to keep your body optimally hydrated. A self-mixed sports drink is best. For shorter races (one to two hours), this is enough to keep you energised - there are usually also refreshment stations where you can get bars, bananas or fruit. Stay away from hard-to-digest things like sausage or cheese sandwiches. And be sure to try out powders, gels or bars beforehand - not everyone can tolerate the fructose contained in many bars, for example.
Stay cool
Do you feel surrounded by Tour de France riders? Don't stress - many a "pro" will end up behind you in the rankings. After the start, you set off at high speed and brake frantically at the first traffic island or tight bend. No matter what happens, always keep calm during the race. Do not swerve hectically and do not brake abruptly! If you are unsure, get into the back of a group and orientate yourself towards the edge of the road, where the field is usually less dense and you can see ahead better. You should also stay cool if you can no longer keep up with your group. Chasing alone in the wind for minutes on end rarely makes sense. Instead, be patient and wait until someone comes from behind. It's better to take a cautious approach to longer climbs and gain speed further up if you still have reserves instead of wasting your energy right at the start. You have to learn how to pace yourself. In any case, you should avoid the dangerous final sprint for 823rd place in the narrow finish area.
Celebrate!
Have you completed your first Everyman race? Congratulations! Enjoy your personal success and look forward to the next race. A concrete goal is the best training motivation.
