Hello to all COCC 2019 riders! We’ve put together this blog to give you some great hints and tips to make your 2019 ride the best it can possibly be!
In the Run-Up to the Ride
If a 100k+ bike ride hasn’t been ticked off your list yet, setting appropriate goal distances in the run-up to the event will be an important part of your conditioning for a long ride. Setting weekly goal distances with increasing increments will help ensure the best chances for you reaching your target distance. Learning how your body feels at certain points will be important to understand what resources you should be taking along with you for the COCC 2019 ride. Will it be muscle spray, blister plasters, reinforced saddle, specialised sunglasses or maybe even a knee support? These are all things that could help you in the long ride from St Tropez to Monaco.
The Equipment to Bring
Let’s face the facts… St Tropez to Monaco isn’t just your weekend ride along the Basse Corniche. This means that you must be especially sure that you’ve packed the proper tools for the appropriate ride.
We suggest at the very least you bring the following:
One or more inner tubes
A small pump
A couple of CO2 cartridges
A CO2 pump
A pair of tire levers
A small Allen key
A small amount of cash money for emergencies
Also some of the more obvious items i.e. helmet, comfortable cycling shorts, gloves and eye protection.
Don’t forget the other COCC essential:
A sense of humour
What Should I Eat the Night Before the Ride?
Whole-wheat bread and pasta; other whole grains, such as quinoa or oatmeal; and fruits and vegetables are all nutritious sources of carbs. Include any of these in your dinner the night before a bike ride, as well as a wholesome breakfast the morning of the ride.
What Should I Eat the Morning of the Ride?
Pre-ride we recommend eating a good breakfast containing 750 to 1,000 calories a couple of hours before the start of the St Tropez - Monaco ride. Eat mostly complex carbs with a bit of protein and fat. Try whole-grain cereal with bananas and skimmed milk or multi-grain toast with low-fat yogurt and berries.
What to Eat and Drink During the Ride
According to Bicycle.com in their article ‘What to Eat and Drink During Rides of Every Length’ they suggest “One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb, electrolyte hydrating drink while you're eating light, digestible snacks, like fig bars and bananas. Simply separating these two categories—hydration and solid food—typically brings people back into the range of 30 to 60 grams of carbohydrate per hour, while also ensuring they get adequate sodium and fluids.” Check those facts out and get down to your local Decathlon to stock up on some hydration mix… alternative suggestions are a pint of Guinness and a burger from Ma Nolan’s in Nice.
What to Eat and Drink After the Ride
Well what would the Champagne and Oysters Cycling Club be without Champagne and Oysters at the finish line, kindly supplied by Stars & Bars... then a trip to the Slammers after-party and let’s just say kale and wheatgrass aren’t going to be featured on the menu…