{"id":13013,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"http:\/\/www.scienceinsport.com\/sports-nutrition\/?p=13013"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"competitive-cycling-tips","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/competitive-cycling-tips\/","title":{"rendered":"Competitive Cycling Tips"},"content":{"rendered":"
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Competitive Cycling Tips<\/b><\/h1>\n

What I learnt from my first cat 4 crit<\/b><\/h3>\n

By Matt Bundy<\/em><\/p>\n

29th August 2018<\/em><\/p>\n

\n
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My Race Nutrition<\/strong><\/p>\n

7:30am – Small bowl of cereal<\/span><\/p>\n

10:30am –\u00a01x Bowl of porridge + 1x WHEY20 (Mango & Passionfruit)<\/span><\/span><\/span><\/p>\n

2:30pm –\u00a0Rice & chicken bowl<\/span><\/p>\n

5:00pm –\u00a0GO Energy & Protein Bar<\/span><\/span><\/span><\/span><\/p>\n

6:55pm –\u00a0GO Caffeine Shot<\/span><\/span><\/span><\/span><\/p>\n

7:00pm –\u00a0RACE TIME!<\/span><\/p>\n

Total carbohydrate = 220 grams (2.75 grams per kilogram body mass)<\/span><\/span><\/span><\/p>\n

Total protein = 80 grams (1 gram per kilogram body mass)<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n

There is so much to cycling that no-one ever tells you, it\u2019s often a case of fronting up and jumping in. Sink or swim. Having just completed the SiS London to Paris ride with Hotchillee<\/a> and spent a large proportion of it in the \u201cracing\u201d group, I can safely say I\u2019d got the bug for competitive cycling.<\/span><\/p>\n

\n

I walked away having been competitive when sprinting and climbing, just slightly off the pace when the tactics of GC racing came into play. Still in decent cycling form, it was now or never to enter a proper British Cycling race. Unlike a triathlon, this felt nervier, it wasn\u2019t just a battle against myself, it was a very public battle against other cyclists. No hiding place on a 1-mile circuit if you can\u2019t keep up! Below are the main learnings I took out of it, hope it helps.<\/span><\/p>\n

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Leave plenty of time<\/b><\/span><\/p>\n

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Sounds simple but is so important. You never know what\u2019s going to happen before the race, we are normal people, with normal jobs, which unfortunately means you must be responsible for yourself. <\/span><\/p>\n

A meeting over runs, you need to change a tyre and then you\u2019re stuck in commuter traffic hell, suddenly you arrive 15 minutes before the start and still need to pin race numbers, attach your timing chip, go to the loo, sort out your pre-race nutrition, find your Garmin\u2026 oh, and warm up. <\/span><\/p>\n

Arrive at least 30 minutes before or risk making a stressful situation even worse!<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Race numbers go on your back, not your side<\/span><\/strong><\/p>\n

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No matter what the diagram looks like. You\u2019ve squeezed into a lycra top that wouldn\u2019t look too big on a puppy, only to now have 2 parachutes under your arms wasting precious watts. Handy tip: Sit with your jersey stretched across your knees with the edges under your legs, this will simulate the tight race fit and result in less space between the fabric and the top.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Do not rely on race briefing<\/span><\/strong><\/p>\n

\n

\u201cCome on guys, you know the drill, no swearing, no littering, race smart\u201d is not adequate instructions before your first ever race! Take time in the run up to read all the rules and terms and conditions of racing, or spend the duration wondering exactly what is happening (like me!).<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Don’t panic in the first 20 minutes<\/strong><\/span><\/p>\n

\n

<\/p>\n

You\u2019re not going to win a crit in the first 20 minutes, and it really doesn\u2019t matter if you\u2019re towards the back of the field. Spend the first 20 minutes getting to know the course and the competition.<\/span><\/p>\n

Who\u2019s good to follow, who\u2019s good to avoid. If you do too much work up front, you\u2019ll pay for it at the end. Unless you\u2019re on a different level to the competition, if that\u2019s the case, you do you.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Drink!<\/span><\/strong><\/p>\n

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After 5 minutes of hard riding, your mouth quickly turns into a desert. A bottle with GO Hydro<\/span><\/a><\/span> (hydration) or GO Electrolyte<\/span><\/a><\/span> (hydration + energy) is an absolute life saver.<\/span><\/p>\n\n\n\n
<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n
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Positioning, positioning, positioning<\/span><\/strong><\/p>\n

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Never be complacent, keep checking you\u2019re following the right wheel and don\u2019t be afraid to jump around. If you\u2019re guy starts slowing down, you can go from 2nd wheel to dead last in the space of seconds. Be alert, or risk spending the next 10 minutes battling into the wind to try and move up. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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\n

Train and ride harder<\/span><\/strong><\/p>\n

\n

After 1 race it\u2019s clear how important experience is. You can\u2019t buy this and you can\u2019t really fast track it. But the stronger you are, the more you can mitigate against it. <\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n

Enjoy it<\/span><\/strong><\/p>\n

<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Matt Bundy shares his main learnings from his first British Cycling race. <\/p>\n","protected":false},"author":15,"featured_media":13056,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398],"tags":[],"class_list":["post-13013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling"],"acf":{"subtitle":"","product_skus":"","post_banner":false},"yoast_head":"\nCompetitive Cycling Tips -<\/title>\n<meta name=\"description\" content=\"Fuelled by Science in Sport, join us as we discuss some top tips including race nutrition for a competitive cycling race.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scienceinsport.com\/sports-nutrition\/competitive-cycling-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta 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