Taking part in a sportive can feel a bit overwhelming. Be it your first or your hundredth, you never know what to expect from your day but here are some tips to minimize the risks and to fully enjoy your experience. Before diving into the preparations, ensure that you're in good health and have received a go-ahead from your doctor to participate in the sportive. With that, let's dive in!
Train according to your goal
• Firstly, decide what your goal is for this event. Are you looking to win the race? Do you want to complete it to the best of your abilities? Or maybe you just want to have a good time with your friends, regardless of how long it takes? Defining your goal will help you shape your training plan.
• Focus on training your weak spots. If you're tackling a 180km-long sportive but are accustomed to 100km rides, ensure that your training plan includes long endurance rides. If you'll be facing mountains, try to replicate long, steady-state efforts during your training sessions at home.
• Your training plan should include a mix of endurance rides, interval training, hill repeats, and recovery days.
• Gradually increase your mileage and intensity over time to build up your fitness level.
• Consider seeking guidance from a cycling coach or joining a training group to enhance your training and receive expert advice.
• As you approach the sportive, make sure to get enough rest. An extra training session in the last few days will not make a significant difference, but an extra rest day could.
Check the route and familiarize yourself with the key parts
• Obtain the route map and profile from the event's website.
• Study the elevation profile to identify any significant climbs, descents, or challenging sections. Consider writing them down on a piece of tape that you’ll stick to your stem if needed.
• If possible, ride sections of the route beforehand to become familiar with the terrain and understand the required pacing for different sections. Since you'll likely arrive a day or two before the event, take advantage of this opportunity to warm up your legs on a portion of the course.
Prepare your bike
• Ensure that your bike is in perfect working order: change your chain/cassette if necessary (at least a few days before the event), inspect your brake cables/hoses, brake pads, and tires. Make sure your derailleurs are properly adjusted.
• Clean your bike, lubricate the chain, clean the drivetrain, and check your tire pressure.
• Pack essential tools, spare tubes, a pump or CO2 canisters, and any other accessories you may need during the ride.
The importance of nutrition and hydration
• Maintain a balanced and nutritious diet leading up to the sportive, focusing on complex carbohydrates, lean proteins, and healthy fats.
• Hydrate adequately in the days leading up to the event, aiming for at least 2-3 liters of water per day.
• Have a carbohydrate-rich meal the night before the sportive to fuel your glycogen stores. For breakfast, eat a well-rounded mea, including carbohydrates, proteins, and fluids.
• During the ride, consume a mix of energy gels, bars, and fluids to replenish electrolytes and maintain energy levels. Include some savoury food as well, not only sweet products.
• Take advantage of the aid stations along the route to refuel and hydrate.
• If you tend to forget to drink or eat, set up an alert on your bike computer to remind yourself to drink at least every 15 minutes and eat every 40 minutes.
Pace yourself
• If possible, warm up a little before the start to prepare your body. If you didn't have time to warm up, try to avoid making any intense efforts in the first 15 minutes.
• Resist the temptation to go out too fast with the excitement of the event; instead, settle into your own rhythm, especially on the climbs.
• Monitor your heart rate or power meter to gauge your effort level and make adjustments as necessary. Also, listen to your body, especially if you're struggling to match your usual numbers.
• If you're riding in a group, communicate and cooperate with others to maintain a consistent pace and avoid sudden surges or gaps.
Enjoy the experience
• Embrace the unique atmosphere of the sportive, appreciate the scenery and the good time you'll have alongside fellow riders.
• Take short breaks to admire scenic viewpoints or iconic landmarks. If stopping isn't an issue for you, capture memories through photos or videos.
• Stay positive and maintain a mindset focused on enjoying the journey rather than solely focusing on the outcome.
• Remember that a sportive, particularly L'Etape events, are more than just a ride. Take time to enjoy the activities at the village and at the finish line. It can also be a great opportunity to spend time with friends or family.
Mistakes to avoid
• Making any last-minute changes to your bike the day before the event. A few watts are not worth the nightmare of a day if anything goes wrong or if your new position becomes too painful to sustain. Make any final adjustments at least a few days before the event so you have time to test your bike.
• Not trying out your nutrition products beforehand. Sports nutrition products can be expensive, but it's important to ensure you've tried them before the big day. Some products may be difficult to digest and could cause issues during your ride.
• Underestimating the route or the weather conditions. It's always better to be cautious rather than getting carried away and exhausting yourself too early. The end of a sportive can be tough, especially if the heat starts taking a toll.
• Taking unnecessary risks. Remember, you're not a professional rider, and the outcome of this event won't change your life. Ultimately, you're here to have fun and enjoy your day, so don't ruin it by causing a crash due to excessive speed or by moving up in the bunch by riding on the shoulder.
There you have it – everything you need to make your next sportive a success. If you're still unsure about your next event, explore the list of L'Etape events that could suit you based on your profile and location.
