Just to qualify right from the start, I'm not a nutritionist, a personal trainer, a cycling coach, a physio or anything as complicated as that. I have done various sports to various levels since the age of about 8 - football, tennis, squash, running (10-25k), mountain biking, weight-training, hiking, road biking, outboarding (a type of rowing in a dug-out-log boat), scuba diving, snowboarding (even ski-ing in my day!!) - some I've done well competitively and some I've just dabbled in. What I have learned is that first and foremost, you have to listen to your own body. You can read 10 books or training manuals and they'll tell you 10 "things" and then if you use a combination of those tips and techniques then you'll find what works best for you. What I'll try to do in this page is tell you what works for me and if you find 10% of it useful then that is a success for me (and, more importantly) for you.
Get as many kilometres into your legs as possible, starting now You may not want to hear this as it is snowing and pretty cold outside (at least it is here) but you have to get some cycling in during the winter months. Don't worry, this can be done indoors to avoid the snow, wind, rain, hailstones and dodgy drivers. The biggest mistake that I made last year, not just for the Etape but also for another couple of cyclo-sportives, was thinking that if you do a good spring and then a few really long rides in the run up to the events that those will be sufficient for the big day(s). Personally, I learned that pig-headed determination, a good pair of legs and lungs and a heart that will keep beating for ever is still not enough to perform comfortably during 160+ kilometres on your bike, in the Alpes, in the summertime, when you get carried away with the crowds. My unqualified advice is make sure you cycle regularly (to work, to the supermarket, to friends for dinner (even if your partner/family go in the car), to the pub (be careful on the way home; don't drink then cycle!)) then do that, every kilometre will help come June-August.Porridge is your friend Don't just train on your own Get some gadgets This may shock some of the purists, but there are plenty of gadgets that will make your cycling either more fun or more efficient - heart rate monitor, gps naviagation, power meter, cadence meter.. whatever you buy is likely to help you monitor progress, provide a bit of fun and allow you to measure progress. Also, remember that none of these are essential, so if you can't afford them don't worry, you'll still be as good a cyclist and your own body's control and warning systems will also work just as well. | Watch what you eat, but don't deprive yourself Okay, we'd probably all love to be built like Mr Contador when we will look from the bottom to the summit of Mont Ventoux and think "how the hell am i going to climb that?". However, let's face it, he cycles for a living and we don't. Personally I spend a lot of time either on the phone, in meetings or behind my desk, pretty slow-moving during the day. There are also the business trips when you have working breakfast, lunch and dinner and before you know it you've eaten more in one day than you usually do in three days (especially in the USA!). Whatever you're lifestyle is, it is unlikely to match the obsessive life chosen by professional cyclists so don't beat yourself up about it. Just think carefully; do I need that extra serving of cake or ice-cream? Do I really need a starter and a main course or will a main course be enough to fill me up? Usually you will find that you can control yourself - of course there will be times (birthdays, christmas, new year, Easter....) where you will have a blow-out but as long as they infrequent you're not going to do too much harm, are you? For me, the biggest factor that affects my weight (and motivation I have to say) is booze - if I have a heavy weekend (and they're less and less since the kids came along) then I am heavier and really can^t be bothered to train. My advice is just make sure that you behave sensibly, don't gorge yourself every weekend on high-calorie treats and booze and you'll be fine. if you are cycling 150-250 kilometres a week (and you will be come May-June) then you are going to lose weight by the law of energy in and energy out. Get into shakes and potions Some of you purists out there should cover your eyes now. Since a certain age (probably about 34 in my case) I discovered isotonic drinks, recovery and protein powders. Now, don't ask me exactly what's in them (and to avoid a debate, I only buy stuff over the counter and am anti-doping!) but I have found that they help me train hard, recover more quickly and keep my physical effort up for longer (I'm sure that's what Ivan Basso or Vinokurov used to say as well!!). You'll find many great recipes on different websites, but also don't be shy to experiment: my personal favourite is two bananas, big spoon of ground nuts, one strawberry yoghurt, few ice cubes, cinnamon and then the magic vanilla protein powder: fills you up brilliantly after a hard cycle. Sleeping is good for you
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