-Make sure you eat (as always) 3.5 hrs before the stage with a good breakfast of carbohydrates-based. (Porridge, pasta etc)
-After the stages, drink a recovery drink right after, eat a snack, take a shower and go to bed and relax for at least 1hr.
You can put compression socks and legs up too. After relaxing in bed do some stretching.
At this point will be already passed enough time and you are ready for dinner. It is important to not have dinner right after the stage.
This because you need to allow your body to recover and not think about digesting food; the digestion process requires a good quantity of blood which is needed to flow freely during the recovery process.
-At dinner make sure you eat a good amount of carbohydrates to fill up the tank for the day after. Proteins are essential to recover but try to avoid red meat.
This because is hard to digest and you don't want still digest while you are racing. Remember, digestion requires blood which is needed to flow freely during races. Some fruits and vegetables are always good.
-While racing make sure you keep yourself hydrated, If is 100+ kms make sure you finish three bottles. Out of the bike make sure to drink enough water (at least 2 liters per day).
-Right after the stage make sure you don't completely stop. Do at least 10-15 min of warm down. This will help your recovery for the following day.
-While racing make sure you eat, 60gr/hr recommended depending on the race distance.
-While shower after the race you can switch between cold water and hot water on your legs to help your circulation and recovery.
-Make sure you sleep at least 7-8 hrs.
-Make sure your bike is always ready and in perfect condition before the stage.
-Make sure to have in the team car the "wet bag" with inside spare shoes, waterproof gloves, hat and waterproof overshoes. This in case the weather turn bad during the race or your break your shoes while racing (This happen to me at the Paris-Roubaix JNR)
-If you are racing for the classification make sure to check out your competitors and not lose time against them, but gain the time
-If you are not racing for the classification decide what stage you would like to do well and focus in that one.
So for example, if you want to do well in stage 3 and you get dropped in stage 2, don't get too mad and try to arrive to the finish with less time possible from the firsts. Take it easy. (But of course don't go out of the time-limit).
Matteo Cigala
Founder & Head Coach
