Don’t train like crazy in the last couple of days before the Cape Argus Pick ‘n Pay Cycle Tour on Sunday. A total of four hours of easy cycling during the final week, with a last light training session the day before, and a light, carbo-loaded breakfast two hours before starting time, would be the best thing to do.
Advertisement
Here is a list of last-minute dos and don’ts for cyclists ahead of the Cape Argus Pick ‘n Pay Cycle Tour:
What you shouldn't do
Rush into your cycle shop and demand that they fix that problem on your bike that has been troubling you all season - they are simply not going to have capacity. If you've trained with it, you're going to have to ride with it.
Rush to your physio/doctor/chiropractor and demand that they fix the back/knee/ankle problem that had been troubling you for months now - it's too late to make any significant changes now.
Train like crazy, thinking that those extra kilometres/hours will make all the difference. They won't - they will simply tire you out.
Climb Chapman's Peak for the first time as fast as you can - if you're going to climb it for the first time this week, do it very slowly - or in a car! In fact, if you haven't climbed it before, rather wait until the day unless you are a very strong cyclist.
Decide to change your carbohydrate drink now.
Eat nothing but carbohydrates between now and the ride.
Get drunk the night before the tour.
Leave picking up your race number to the last minute - particularly if you live in Cape Town.
Buy new equipment/clothing this week and use it on the ride - only ride in tried-and-tested clothes on a tried-and-tested bike.
What you should do
Ride for about four hours this week – all easy rides, with just a small amount of sprinting.
Do your last ride on Saturday - an easy ride (no more than one hour) - using the same kit you will ride with on Sunday.
Prepare yourself mentally for the ride - know that you will relax and enjoy it.
Check your splits on the Cape Argus Pick ‘n Pay Cycle Tour website - it will give you a good idea of where you have to be when, in order to achieve your target time. Be realistic!
Make sure you have adequate amounts of your favourite carbohydrate drink - put it in the fridge or the freezer the night before.
Decide what you will take to eat on the ride, and pack it into easy-to-access bags.
Pick your race number up in good time.
Try and have an early night on Friday - you will sleep better than you will on Saturday.
Don't go to bed too early on Saturday - you won't sleep.
Pin your race number on the night before and lay out your cycling clothes for easy access in the early morning.
Make sure that your start and finish cards and your transponder are with your clothes.
If you are starting late, make sure you know which roads are going to be closed and when, so that you can get to the start on time.
Check your bike the night before - including pumps, spare tubes and puncture repair kits (please - no punctures!).
Make sure you know your starting time and when you need to be in your shute.
Eat breakfast about two hours before your start. You must eat mainly carbohydrates, but keep it light.
Take something to eat and drink while waiting to start - again, carbohydrates in both the food and the drink.
Stretch while you wait to start and try to sit down until you have to go into the main starting shute.
Bookmark with:
What are social bookmarks?