6 Tips professional, how to get 9200 km cycling and survive
Sport And Fitness / / December 19, 2019
In August 2014 the Russian Anatoly Nesterov together with the Austrian Andreas Fuchs made bike ride from Moscow to Vladivostok in 13 days 14 hours and 56 minutes. As part of the expedition "Race through Russia" athletes covered the distance 9254 km, constantly replacing each other: one of the partners has always been on the track. Nesterov cyclist gave a few tips on how to overcome the difficulties that he had to face.
On July 15, Moscow launched the first in the history and the longest bicycle race Red Bull Trans-Siberian Extreme. Route 9 195 km repeats the legendary Trans-Siberian Railway. Cyclists need to overcome the way from Moscow to Vladivostok in 23 days. A week later, the athletes have already arrived to Krasnoyarsk. Rider overcame the way from Moscow to Vladivostok last year, told how to survive and get to the finish.
How to prepare
Identify the main challenges, we have been preparing the body for a long and heavy loads, six months before the bike ride. We decided that we need to carry out long-term training on the highway, make regenerative trip in the park or in the woods and train at night.
loads
The load is composed of two parts: the volume (length) and the intensity (velocity). This volume is in the race, we could not run, so try to compensate for its intensity. During training tried to travel at a speed of at least 32 km / h. To complete the task, we will gradually increase the speed and reduced the time of rest between workouts. I had to train for seven or eight hours a day, and four months before the start of the pass at 250 km daily.
Sleep is also necessary to train. At first we slept for seven hours, then six, and is closer to the start I brought sleep to five hours. If you're used to sleep a lot during the race time to reorganize is impossible.
Speed
Due to the lengthy training managed to reach a top speed of 30 km / h. Closer to the start I kept the speed of 34-35 km / h without much effort for three to four hours. Another important point: the main function of a landmark in the race played a pulse. At this speed it should not be more than 120 beats per minute. As soon as it rises above the body is acidification, and you can not go further. Therefore, each of us had a heart rate monitor that allows you to follow the pace.
Food
diet had to completely revise and reject meat because it does not give power. Most of the foods we eat, are high-calorie, because of the small amount of food necessary to extract maximum energy. Suite of products was great, but we did not have enough fat, carbohydrates, fresh fruits and vegetables. Also colds may occur during the race, with digestive problems. Therefore, we must be as careful in health matters, the selection of food and clothing choices.
Bicycles
At our disposal - sports bicycles premium. Each of them selected on the growth and individually configured. We put a little wider tires, as well as set the armrests. In this revision was completed.
Fatigue and sleep wrestling
Get to the finish line I let the preparation done before the start. I had confidence in their own abilities. When it was especially hard, saved us a massage therapist. Also, every 20 minutes, I tried something to eat. It's like a car: if the machine is filled up - it goes - if not stopped. So they had to make sure that the tank is always full.
There were moments when I have bathed with water, so as not to fall asleep. Constantly trying something to chew on: I have always been in the pocket of energy bars. Frequent contact with the driver escort car that was traveling behind. Somnolence occurred at night. During the day, fortunately, there were no problems.