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 Kiwi Greg Henderson shares his tips on preparation, nutrition and hydration for a one day race. Plus learn what this pro cyclists says is the number one mistake amateur riders make.
Henderson wins a Grand Tour stage at Vuelta a Espana (c)Unipublic
Greg Henderson rides for Columbia HTC, the team with the most wins this season and the most wins last season.
Greg himself has won many races this year, including the one day race Classica Almeria in Spain.
He's also New Zealand's only current cyclist to have won a Grand Tour stage.
When RoadCycling.co.nz told Greg our readers had requested "tips from the top", he was more than happy to help out.
These tips are what works for Greg, please check with your own doctor / dietition / coach regarding your own specific needs, we are all very different.
Greg Henderson's tips for one day races
Preparation
In one day races it is vital that the days leading in are perfect. For Tour riding you generally want to come in a bit too fresh, but one day races are totally different.
For me my last long ride is 4 days out from the race. Maybe 4-5hrs. The next day is usually pretty intense but generally only 2.5-3hrs. 2 days out is the rest and reload day. Big eats and not a lot of riding, 90mins.
Then the day before can be anywhere up to 2.5hrs with some openers. 3x3mins. Close to full gas. Important to hydrate this day but not eat too much.
The night before I eat large. Carbs and the stuff they recommend. I don't eat pasta. Haven't done for about 5 years now. I eat rice. But it's all the same. Carbs, carbs, carbs the night before.
Remember this is how I approach things. Everyone is different.
Race Day - pre race food
Race day breakfast is just normal for me. I never over eat at this time. A bowl of Muesli and yoghurt. Maybe an egg on toast and a coffee or two. Hydrate.
I hate over eating in the morning and feeling bloated, full and sluggish on the start line. Also, I try to eat 3hrs before I race.
For a one day race you have nearly all your energy already stored, so no real need to over eat in the morning.
Pre race - hydration
I generally try to drink one litre from the time I get up till start time. Sure, why not throw down a race drink. I generally just go with water and oj at breakie though.
Race Day - last minute preparations before the race starts
- Golden rule. Sunscreen on before Chamois cream. Other way around is just a bit gross.
- Number 2's as many times as you can.
- I'm a bit anal about my number pinning also. Must be 8 pins per number.
Henderson in Paris Roubaix (c)TDWSport.com
Race Day - during the race
Generally in the classics the weather is colder so we make our bottles stronger. I bump mine up to 300cals. I try to nail one of those an hour.
My first 2 bottles are 300cal bottles then I switch to 100cal bottles and more food.
I generally try to put away 300cals an hour. First 2hrs I can take a bit more but last 3-4 hrs it's had to keep it up.
During Paris Roubaix I burned 6500cals that day and was sugar flat at the finish as I was struggling to find bottles with mix in them.
Every bottle I got was water and I had no team car as they were with George [Hincapie] behind and I was in the break all day.
The final kick
If you know the final burst is going to be 'violent', sharps hills or a big fight to the line for a sprint, I recommend something with a bit of caffeine in it.
Really, it can give you that lift you need 40k from home. You can 'crash' when it wears out but if it's a one day race then that's not a real problem. Something as simple as a can of Coke or Red Bull can do wonders.
The biggest mistakes amateurs make
- They are obsessed with eating massive feeds.
- Sometimes I can't believe how much some people eat.
- Also not drinking enough. Hydration is the key in my opinion. Before, during and after races.
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Thumbnail photo (c)TDWSport.com
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