How an Olympic Road Cyclist Prepares for the Paris Heat
How an Olympic Road Cyclist Prepares for the Paris Heat
Great Britain’s top female road cyclists are gearing up for the challenging 158km road race in Paris next month. It's not just the competitive field they need to tackle; the heat is expected to be record-breaking. With temperatures soaring and humidity high, the team, led by Lizzie Deignan in her fourth Olympic Games, aims for medal contention across nearly 100 miles of demanding racing.
Three-time national champion Pfeiffer Georgi, national time-trial champion Anna Henderson, and Anna Morris round out the impressive GB squad. Coached by three-time Olympian Chris Newton, their preparation focuses on lessons learned from Tokyo, where Deignan struggled with the heat, finishing 11th.
Training to Thrive Under the Sun
Their regimen includes unconventional methods to acclimate to the expected Parisian heat, such as training in boiler suits. “Simple techniques like wearing a paint suit while on the turbo trainer help simulate race conditions,” Newton explains. They also utilize saunas to adapt their bodies to the heat, enhancing their ability to sweat and increasing plasma volume for better cardiac output.
Fueling to Win
Hydration and nutrition are critical in high heat, with a focus on replenishing lost fluids and electrolytes. Newton’s riders carry bidons with water, carb-based drinks, and electrolytes, all tailored to individual needs by Team GB’s nutritionists. They aim for 60 to 90g of carbohydrates per hour during long rides, with a balance of drinking to thirst and including salt or electrolyte tablets.
Key Takeaways for Cyclists:
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Train Your Gut and Body: Test different fuel sources during training to avoid digestive issues on race day. Whether gels or drinks, find what works for you.
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Test Your Race-Day Plan: Replicate your nutrition strategy in training rides to ensure your energy levels stay up during the race.
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Wrap Up in Training: Wear more clothing during training to acclimate to racing in hot weather. This helps your body handle the heat better on race day.
With these strategies, the GB team hopes to perform at their peak in Paris. For amateur cyclists, applying these expert tips can significantly improve performance and endurance in any race conditions.