Even the best cyclists in the world don't shy away from experimenting in competition. We have seen this several times at the Tour de France. But our advice is very clear: everything that is used in competition should be tried and tested. Really everything. This applies to the material, but also to the procedures, the food and the clothing. After a hundred or more hours of preparation, the competition should not be marred by details such as a rubbing seam on a new pair of trousers, an incompatible gel or socks that don't give your feet a good grip. That's why you should really only use things that have been tried and tested in training.
One thing you can learn from the pros is that many things are easier when you work as a team. If possible, you should therefore travel to the competition with supporters who can help you to simplify the many processes surrounding the event - right down to banal but effective tasks such as collecting warm clothing in the starting block. However, there are strict rules for support on the course that everyone - athletes and helpers - should adhere to. Here, less is more, especially at large events.
How and what you want to eat on the way, what pace division makes sense and what clothing strategy supports the ride over many mountains - you should think about these things extensively before day X, make a plan and then simply implement it during the race. This saves energy and avoids miscalculations under race stress.
We have summarised our experiences of competitions, in particular the successful running of the competition day, here.
Journey
If possible, we recommend travelling early the day before the competition, or even earlier if the distance is very long. This makes everything much more relaxed than travelling at the exact time. Travelling means effort and stress - not good ingredients for achieving maximum performance. If there are only a few competitions per year, you should allow yourself the luxury of planning generous time slots. This also leaves enough time to ride the final pre-ride on the roads of the competition area the day before the race and enjoy the atmosphere. This familiarises you with the local conditions and calms your nerves. In major competitions, it helps to spend the night after the race at the finish line as well; this makes it much easier to digest the physical exertion.
Overnight tricks
Sleeping well the night before a competition is an art. Because excitement and anticipation are euphoric. Everything that helps to ensure a good night's sleep should be considered. This could be your favourite pillow that you bring to the hotel or another accessory. It helps to prepare everything the evening before so that there is no stress in the morning. The race clothes should be ready, the start numbers attached and the race refreshments ready.
Weather and clothing
Choosing the right clothing for the competition is often not that easy. Motto: As little as possible, but as much as necessary! It is therefore essential to study the local (mountain) weather forecast carefully for orientation. Weather protection is a must in the mountains. Always take a light rain jacket with you, as well as a windproof headband. In very good weather, a waistcoat may be sufficient, but a jacket in reserve is better if there is a threat of thunderstorms. Arm warmers are flexible and can be rolled up and down while riding. In wet conditions, you should wear overshoes and possibly long-fingered gloves, and consider short rain trousers for long distances - and an extra layer for warmth. A small, aerodynamically shaped rucksack can take the strain off your jersey pockets and doesn't slow you down at all: it can even be aerodynamically advantageous. But if you're going to use a rucksack, don't stuff it indiscriminately with stuff: every gram you carry must have its place.
Dinner
Eating sensibly and well the day before is already part of the race preparation. Don't snack throughout the day and then fill your stomach at the pasta party late in the evening! The last meal of the day should be easy to digest and not a huge portion.
Breakfast
Have breakfast early - it should be finished two hours before the start. Don't eat anything unfamiliar for breakfast, but tried and tested, easily digestible food. Feel free to bring your favourite prepared foods! For long distances, a good portion of carbohydrates is a must for breakfast.
Competition catering
Eating on the road is essential and all the more important the faster you ride! 60 grams of carbohydrates per hour is the minimum. Those who have trained specifically can manage 90 grams or more. Many bars contain less energy than you think - so read the contents list carefully beforehand. The nutrition strategy should be well thought out and tried and tested(!). Tried and tested: eat at a fixed rhythm right from the start, e.g. every 15 minutes, regardless of whether you are hungry or not. Liquid mixtures are great, but two large bottles are only enough for two to three hours. Solution: Start with two full bottles of energy mix. Later, just top up with water and eat a gel or bar. If you are travelling at a slower pace, you can eat more varied food.
Pacing
Even on long distances, many people race as if the race only lasts an hour. However, if you ride sensibly, you will reach the finish earlier: find your own rhythm and pace yourself - power metres are ideal for this. Don't exceed the upper wattage limits on the mountain, don't ride above the threshold, don't exert yourself brutally, don't pant, but ride smoothly - and take into account that your performance will drop slightly over the course of a long race.
