COUREUR BRUSSELS
GENERAL STUFF WE LEARNED
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Try to ride as much days as possible. 8 times 67 kilometers will be easier than 4 times 125 kilometers.
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Ride on day one !
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Ride in group to have an easier rhythm and faster pace.
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Install mudguards and wear overshoes. These will keep you and your bike dry and cleaner.
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If really rainy, wear your tights over your overshoes. Thank us later.
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Layer-up. Start with a thermal layer, wear something breathable, water resistant and with some good wind protection a buff to protect your ears and neck and gloves.
TRAINING & NUTRITION TIPS
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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.
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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.
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Find your rhythm : pace yourself, doesn’t matter if you use RPE, heartrate or power as long as you know your rhythm
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Plan your stops : Look for bigger cities or villages on your route.
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Take the essentials : for mechanicals, bad weather, for an urgent pitstop, …
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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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Eat well before and after all your rides, this will boost your general recovery.
WHAT GEHAN HIS FESTIVE PROBABLY WILL LOOK LIKE.
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Friday 24/12 : 60km Bruine Put before the shop & 40km Petit Pajot after the shop.
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Saturday 25/12 : Probably no ride.
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Sunday 26/12 : Flat Gran Fondo ride for fast kilometers 100km.
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Monday 27/12 : Petit Pajot 40km.
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Tuesday 28/12 : COUREUR 500 GROUP RIDE 110km
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Wednesday 29/12 : Petit Pajot 40km.
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Thursday 30/12 : 150km ride to the Felix' hometown
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Friday 31/12 : Hopefully no more ride, this would mean I skipped too much earlier on.
SOME ROUTES AROUND BRUSSELS