Cycling
Pro racer Wout van Aert explains how to adapt to endurance cycling
Moving from sprint races to long-format road races can be difficult. Cyclo-cross World Champion Wout van Aert gives his tips on how to do just that.
So, you've mastered the art of short-format races – whether that's time trials or sprints – and now you're ready to up the ante to endurance cycling events. There are many aspects you need to consider; increasing fitness and mental endurance, kit and nutrition, to name a few.
Having recently switched hour-long Cyclo-cross races for longer road events, cyclo-cross champion Wout van Aert knows exactly how to make the transition.
These are Wout's top eight tips on how to adapt to longer race distances.
1. Build physical endurance
Wout van Aert warming up
© Kristof Kramon
Obviously the most important thing is to make your endurance capacity bigger. In the CX season you’re trained very well to do super intense efforts, within a short period of one hour. To be a strong classic rider you need this same intensity after a very long day in the saddle. A lot of base miles and low-carb training sessions can make your ‘engine’ bigger. This is what I focus on the most between the CX Worlds and the first classic.
Another important thing during the CX season is to make sure I stay fresh and put in enough base miles between races. It makes you perform on a high consistent level through the CX season. Once I switch to my road bike, it is way easier to build up with a strong base condition.
2. Get strategic
Wout van Aert
© Kristof Ramon/Red Bull Content Pool
In CX it’s basically a one-hour fight with yourself. In road races I feel more like battling against others. It’s harder to keep your focus on your own effort during road races. Because it’s longer but also because you really have to choose a moment to go all-in. On the road it’s impossible to react on every attack, so you need to be clever. In CX I just try to make sure nobody goes away without me!
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3. Adjust your training plan to include a taper week
In CX season my training is really planned from race to race: Sunday: race, Monday: recovery, Tuesday: endurance, Wednesday: intervals + endurance, Thursday: speed, Friday: easy with sprints, Saturday: race, Sunday: race. After the Worlds, we plan around the race where I want to be on my best level. Training will be focused on these days and other races will be used as preparation.
Once the last week before a big race is coming up we plan a ‘taper’ week. A week with shorter training and only a few intervals to keep momentum. This gives you an extra boost of freshness and form going into your goal. You need this taper week to have a fully charged battery. You definitely need that for a seven-hour race.
4. Stay warm and dry during your ride
There are a few important things you need to stay comfortable when riding longer distances. Clothing is super important. I advise you work with layers, so [you've got] warmth when you need it and can adjust when it’s getting more warm or dry during the ride. Try to buy quality and follow advice from professionals, especially when buying shoes, bibs etc. Second important thing is your bike comfort. A proper bike fit, some chamois creme and a strong core are essential.
5. Nail your nutrition
In the long races we try to take 90g of carbohydrates per hour. This is something you really need to train on and you need the right sugars to absorb the energy. You need this big amount to keep your energy levels high during the whole ride. Don’t wait to eat because you’re not hungry in the beginning. Take on energy from the start.
Examples of 90g carbs/hour:
- One bottle isotonic drink (30g) – finished within the hour
- One energy bar (30g) – finished within 30mins
- One energy gel (30g) – finished after the hour is up
6. Make it fun
Wout van Aert celebrates another success
© Kristof Kramon
Try to relax and make it fun! Even during races, I try to have as many chats and laughs as possible (during the quiet moments of the race). It makes the time fly by and you save your mental energy for the hardest parts of the ride. Never panic when you have bad luck. Calmness is the only thing that can get you back in the game.
7. Remember you're preparation
Cyclocross is a dirty business
© cxmagazine.com
Just think about all your preparation! I don’t want to ruin a race that I've been preparing for for months because of a bit of rain. I even try to think that I am stronger in the rain than others because I am used to it during the CX winter. That’s my mindset.
8. Waterproof smartly
"Buy a high-quality rain jacket. Of course, look for something waterproof but it needs to be breathable as well. Sometimes you wear it for hours. When it’s also cold I always choose a waterproof bibshort and tight and waterproof shoe covers. The trick is to keep your feet dry! I put my waterproof tights over my covers, so the water can’t run along your legs and into your shoes.