COUREUR 500 TRAINING PROTOCOL

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  • Friday 24/12 : 75 km (3h)

  • Saturday 25/12 : 62,5 km (2h30)

  • Sunday 26/12 : 100 km (4h00)

  • Monday 27/12 : 50 km (2h00)

  • Tuesday 28/12 : restday or max 1h30.

  • Wednesday 29/12 : 111km (4h35) COUREUR 500 GROUP RIDE

  • Thursday 30/12 : 62,5 km (2h30)

  • Friday 31/12 : 50 km (2h00)

 

TRAINING TIPS

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  1. Fuel your way through the ride: eat and repeat it, from the start until the last minutes. Try to eat between 30-60g of carbohydrates each hour. This can be a gel, cookie, candy, banana, energy bar, ... This will give you the energy to survive the longer rides and to keep warm during the cold and wet rides.

  2. Stay hydrated; before, during and after the ride. Drink isotonic sportsdrinks during your rides. Although you’re not sweating so much during winter rides, you still need water. 

  3. Find your rhythm : pace yourself, doesn’t matter if you use RPE, heartrate or power as long as you know your rhythm

  4. Plan your stops : Look for bigger cities or villages on your route.

  5. Take the essentials : for mechanicals, bad weather, for an urgent pitstop, …​

  6. Layer-up: "there's no such thing as bad weather, only bad clothes." Start with a thermal layer, wear something breathable, waterresistant and with some good windprotection. Overshoes, wintergloves, wintersocks (merino for example) and a buff to protect your ears and neck.

  7. Proteins : Try to have a meal or something rich with proteins immediately after the ride. This is called the window of opportunity and will enable an enhanced recovery. Whey protein is for example a good idea.

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ROUTES *Scroll and click the selected route image for more info and the gpx-file.

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