The mountain has always given the best spectacle in cycling, but unfortunately every day the differences between the best in this field are smaller.
The preparations of the cyclists and the roads (the pavement with the better floor) have favored to some (the rollers) and disadvantaged to others (the climbers), and the victory is decided more times in the counter clock. If you are not a chrono specialist, you should not give up, just like on the mountain, the counter clock is synonymous with physical strength, and you can work to improve your score.
In this specialty, being a veteran is a degree, because you perform better than the rookie, as opposed to climbing, although you know how to modify, the mountains are choking you more and more. I mean with this that knowing the best possible makes the most of himself, however, there are some rules to follow valid for all, specialists or not.
The recognition of the terrain, if possible of the whole route. Better on the cycle than on the car, the same day but the day before if possible. Of course, they have to do at least the talented team men in the race. In contrast to other teammates, the manager and a mechanic the developments to take in the competition. On the other hand, the director should take notes of dangerous curves (taking note of the km.) And benchmarks to contrast between their runners or the opponent in their respective steps.
The rider meanwhile must visualize the course as if it was in competition(in the beginning to pick up a rhythm in this first part. The area to recover the legs a little, as areas where you have to push hard, it is where you can gain time and ends part, give the whole thing for the whole). Later, in the meal as in the warm-up phase, you should continue to display the counter clock, up to the same exit ramp.
The food, Eat pussy (but not two sectors) three hours before. Much carbohydrate (spaghetti or another type of pasta). Warm up is major disputes or not the counter, is very important to avoid injuries, so even if you have nothing to gain, it is good always to roll a little so that your muscles have a medium muscle tone.
It is necessary to warm up a lot or a little depending on the characteristics of the counter clock and its length, inversely proportional. If short (prologues – less than 10 km.-), much and with enough intensity at the time of approach the exit; medium distance (from 15 km to 40 km.), with an hour and a half, is excellent. The first would be to roll, and the rest perform several long series at a high pace, or; long (over 40 km.) would leave similar to the previous, but the series will be long with a good heart rate but never to the maximum. If it is the second sector, it would be reduced to one hour.
You should also take into account other factors such as the intensity of the wind throughout the race, if it starts with a sharp rise, etc.
The more intense and short the effort, the more heat. From the very moment of starting the competition. Your body must be in perfect conditions of perspiration and heart to perform to the maximum; you can not give the advantage to anyone. The first kilometer is very important (if the prologue is 7 km, the first is capital, especially when the differences with which we move today are a few seconds. However, as the distance grows, the moment of the start is not so important, and your heating should not be too demanding (you have to save forces for competition).
When to start: it would be like an hour minimum preheating time, suffering variations if the rider has competed in the morning or not (in this case I think 1½ or 2 hours would be advisable).
In the heating, in turn, you must do three phases: A first, contact with the bike, which would occupy most of the time, where wheels at the pace of training; A second would be the moment of intensity, making series more or less long (if short counterclockwise, short series, maximum 1 km, if long, maximum 5 km.) looking for personal anaerobic threshold, with breaks to recover a little heart and legs, and;
A third, rehabilitation, about ten or fifteen minutes. All this warm up would finish at least 15 minutes before your departure, you would use to dry the sweat, put on the shirt dry and roll a little roller until you almost have to go out and compete.
This would be ideal, but every time we see more cyclists perform part of this heating on the roller, it has significant advantages, on the one hand, the effort never wears as much as when you do it on the road. Because what you are looking for is not a high wear, but put on achieving the right tone of the competition of your heart, legs, and body (perspiration).
And on the other hand, when you look for areas to do this preparation phase it is challenging to find them (but tell me at the start of the Tour of 1989 in Luxembourg), and on the rollers, you do not have traffic problems or losing yourself in the city. Although that, the heating will never rely exclusively on the roller.
You’re already in the race, the most important thing now is to get the right rhythm (or frequency of pedaling), you must be careful that by nerves you can go very revolutionized or the opposite, stuck, it is good for that reason the director or the person accompanying you if it is of trust. But, you must be yourself.
From the first kilometer you must have already caught the rhythm that you have to keep throughout the counter clock, taking care of it long does not abuse much development at first (you can pay dearly, in the end, it removes explosiveness in final moments) and you must play a lot with the change (change a lot of development, but not the tun-tun, but you will ‘ask’ your legs). From the middle of the journey on-wards is when you have to abuse a little development (not the beast) feeling the strength you print on each pedal. Avoiding ‘nailing.’
Concentration is significant, you must be thinking about what you do (pedaling, seeing the road, calculating the right development, doing the effort in one area for another that you must force yourself more.
Visualize where you can gain time and where you can take a short breathing,) and do not distract yourself with negative thoughts such as leg pain, adversary, shouting (they are not always good, they can create an excess of responsibility in the athlete and block him).
You must become a machine to make miles at full speed, overcome the feeling of impotence (especially when the air blows in the face) and know how to “suffer” on the bike.
The position is proven to be essential to take advantage of the effort you are making. With the tunnels of the wind has been established as an excellent aerodynamics as to the position of the cyclist, can achieve 2 or 3 km / h. (An obvious example is the tri-athlete’s handlebars, but tell Fig-non in the Tour he lost on the last day of the 1989 Tour).
The stance of the cyclist to change over time, mainly due to the incorporation of elements to improve aerodynamics, such as couplings that are worn counterclockwise, angles of the picture, etc.
Other elements to improve the result are the aerodynamic hull, the bike, the wheels. Everything is important to succeed, but the factors I have listed above are the most important.
Because they depend on the cyclist, of yourself, the material helps to obtain better results, no more performance, and in each generation the technology is changing, but the cyclist remains the same, and on that basis we must work and use the technology that you have at that time at your disposal, but try to test the material before , to avoid discomfort.