Tips for Riding a Cyclo Sportive

Cyclo sportives are one of the big growth areas of cycling. There are a growing range of different sportives which allow entrants the opportunity to ride a certain route at whatever pace they like. They provide a clear challenge, which is both manageable and allows a degree of flexibility in how you approach it.

Cyclo sportives can range from a short 50 mile introductory ride to a multiday challenge like Paris-Brest-Paris. However, for many a sportive implies a ride of around 100 miles, usually incorporating quite a few hills. For the more adventurous, sportives can go up-to 150 miles and replicate a stage in the Tour de France

Training for Cyclo Sportive

When you’re riding a hilly 100 mile sportive, you need to give training considerable foresight. More than anything, you need to be relatively comfortable with the mileage you are attempting. If you’re riding a 100 mile sportive, you want to have done at least a few 70-80 mile rides before hand. If you make the leap from the odd 50 to a hilly 100 mile ride, you will be able to struggle around, but your muscles won’t thank you the next day.

For more detail on training for cyclo-sportives.

Nutrition / Hydration in Cyclo Sportive

This is perhaps one of the most important things to get right, and sometimes the most difficult. Firstly, you will be consuming at least double the number of daily calories. You need to compensate for this by taking on more energy – even though it is more difficult to eat when you are exercising so mcuh.

• Energy Stores. The day before, stock up on low GI foods. (foods which give gradual energy release). Also have a good breakfast which is high in these slow release complex carbohydrates.
• Eating Enough. During the ride, you will want to supplement your calorie intake with High energy foods (basically, energy drinks based on maltodextrin, fructose e.t.c). These supply glucose directly to the blood stream when you need it.
• 4:1 Carb / Protein. Consider High Five 4:1 (mix of 4 parts carbohydrate, 1 part protein). This makes an excellent combination for long distance training.
• Glucose and Fructose Also a mix of maltodextrin and fructose such as Torq 2:1 is reported to enable a higher uptake of carbohydrate than just relying on maltodextrin.
• Real Food. As well as energy drinks take some energy bars for different taste and complexity. WIth all the sugary energy drinks floating around your stomach, you may appreciate some more savoury snacks, e.g. these natural food energy bars or some bananas. Generally, you want to avoid high fat, as this is difficult to digest. But, don’t be religious. Sometimes it is psychologically good to have food which may have high fat content (e.g. nuts)
• Hydration. Your hydration needs will depend very much on temperature. When it is hot, your liquid needs can increase significantly. Also in hot weather you will want to take on electrolytes (salt). The easiest way is to take energy drinks which include electrolytes mixed to the right concentration. This makes it easier to hydrate.
• Energy Gels. Energy gels are a concentrated energy drink. If you take them, make sure you take sufficient plain water. Generally it is advisable to take energy drinks or energy gels and plain water. Be careful of mixing. If you do want to mix try isotonic energy gels – which don’t need diluting.
• Caffeine. Some riders like to take energy drinks with stimulants like caffeine. This can give a temporary lift, but is not the way to get through a six hour ride. Also bear in mind the benefits of caffeine diminish in the heat because it can cause dehydration.

Racing v Enjoying

There’s no hard and fast rules how to ride a cycle sportive. some people get joy by racing around as fast as they can. Others get joy from finishing the distance and enjoying the scenery. Just make sure you don’t get sucked up into a really fast group and end up exhausted after first 40 mile of chain gang. If you are riding fast, you have to be very confident about the distance. Very few regret taking it steady for first half of cyclo sportive- especially if it is your first one.

Know your Limits

Distance isn’t everything, if you try something like the Dales sportive, the sheer brutality of some of the climbs, makes it effectively much harder than a flat 100. Compensate by taking it easy on the climbs (although when the climb is 20%, it’s hard to take it easy unless you walk – a good case for a triple chainring)

Common Mistakes in Cyclo Sportive

• Not eating enough. You need a lot of calories. Eat complex carbs before, take extra energy during ride. Don’t wait until you feel hungry. Remember you may not feel hungry but you need to keep taking on extra energy.
• Taking on large quantities of energy gels and finding they don’t agree with your stomach. In training take the same energy gels and drinks you will use in ride. Have mix of energy drinks and solid energy bars.
• Mixing energy drinks and energy gels. If you take an energy drink, electrolyte concentrate 6% and a concentrated energy gel, you are effectively drinking a too concentrated solution. This will make it difficult to hydrate and can leave you feeling sick.
• Starting off too quick. I’m sure many have done this at some stage. Starting off too quickly, getting carried away by the excitement of the race and then struggling around last part of course.
• Making last minute changes to bike and not testing them. There’s nothing worse than having a big ride ruined by mechanicals. Test your bike in the weeks leading up, don’t decide to put on a new handlebar, the night before and find it slipping off.
• Inadequate preparation.

Equipment

You can spend anything you want on a road bike from £350 to £5,000. You get what you pay for. Though don’t feel obliged to save a few thousand before doing sportives. A good road bike will get you round. Spending an extra few thousand will shave a few Kgs of the weight and give a stronger ride. If possible budget for a £1,000. For £1,000 you can really get some great road bikes, with carbon forks, lightweight frames and decent components.

Things to Carry

• Waterproof. Never underestimate the effect of prolonged downpour, when you’re 40 miles from home.
• Puncture repair, at least two spare inner tubes / tubs.
• Small multitool for roadside spares.
• Nutrition. You might not want to rely on roadside feeding.
• Rough idea of route. Many routes are excellently signposted, others can rely on your own intelligence.

Do you have any tips for riding a cyclo sportive you would like to share?

Related

• Best Sportif Bikes
• Cyclo Sport