One day race tips from a Kiwi pro

Henderson wins a Grand Tour stage at the 2009 Vuelta a Espana ©Unipublic

Nov 18th, 11. With the Taupo Cycle Challenge just one week away, and many more fun rides coming up, have a read of one Kiwi pro's advice for one day racing.

Greg Henderson wrote this article about one day race preparation, nutrition and hydration back in 2009 when he was riding for HTC Columbia.

That year, as well as winning a Grand Tour stage he won the Spanish one day race Clasica de Almeria.

Since then Henderston has had two years and many successes racing with Team Sky. In 2012 the Kiwi will race with Lotto.

With his permission, we are able to republish the article.

These tips are what worked for Greg, please check with your own doctor / dietition / coach regarding your specific needs, we are all very different.

Hendy's tips for one day races

By Greg Henderson

"Hydration is key," Henderson ©RoadCycling.co.nz

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 four 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. It is important to hydrate this day but not to eat too much.

The night before I eat large. Carbs and the stuff they recommend. I don't eat pasta, I 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 there is 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

1. Golden rule. Sunscreen on before chamois cream. The other way around is just a bit gross.
2. Number 2's as many times as you can.
3. I'm a bit anal about my number pinning also. Must be 8 pins per number.

Henderson in Paris Roubaix 2009 ©TDWSport.com

Race Day - during the race

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.