For many amateur cyclists, taking part in a 24-hour cycle race seems as unattainable as an Ironman for triathlon novices. However, it is not as difficult as it sounds at first to complete such a race. You don't have to do it alone! All organisers offer relay rankings. For a team of four, the net riding time is therefore six hours per rider and, depending on the course, you will cover around 200 kilometres in this time - including riding in and out, you will be on your bike for a total of around eight hours during such a race. Your key to success in a 24-hour relay race: Uniformity wins! It's not the team with the thickest thighs or the hardest start that successfully completes such a challenge, but the one with the smartest race organisation. From a training physiological point of view, the decisive ability in a 24-hour race is to ride consistently at the anaerobic threshold. You need to find your individual pace that you can ride at consistently for up to an hour without breaking down. You have to reproduce this pace six to ten times within 24 hours.
With the following tips for training and race day, you will master the challenge of the 24-hour relay race. Exclusively for TOUR, training expert Dr Björn Stapelfeldt has also developed a four-week training plan that you can use to achieve your goal this summer.
THE BEST TIPS FOR TRAINING
1. lay the foundations
The most important thing is the base. Anyone who has not trained their basic endurance on the bike in winter and spring will have a hard time in the 24-hour race.
2. train intervals in the development area
The next important building block is training in the development zone (EB). No other form of racing requires the body to constantly ride at the anaerobic threshold so many times in a row. This means that you have to find your maximum pace, which you can maintain for around 40 to 60 minutes, depending on the length of the lap.
3. driving at night
Plan one or two night rides in preparation, as neither your body nor your head are used to this strain.
4. practise eating
Sounds strange at first, but it's important. Because your body only knows this: You complete your workout, empty your carbohydrate stores, come home and eat something. That's it. In a 24-hour race, on the other hand, you need to consume energy after every lap if possible in order to keep your performance level constant - regardless of whether you are hungry or not.
5. train processes
Just as many triathletes complete a test competition around two to three weeks before their actual competition to check their form and completely run through the processes required in the competition, it also helps you to practise the "real thing".
Often neglected: recovery
Every athlete knows that only effective and regular training can lead to an improvement in athletic performance. But to be able to give your all, you need to start the next training session well rested. To optimise the effect of your training, it is therefore essential to plan your recovery times as well as the training content.
THE BEST TIPS FOR RACING
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