{"id":53848,"date":"2023-08-22T17:00:00","date_gmt":"2023-08-22T15:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=285699"},"modified":"2023-08-22T17:35:32","modified_gmt":"2023-08-22T15:35:32","slug":"what-is-a-sportive-training-tech-pacing-and-nutrition-questions-answered","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/what-is-a-sportive-training-tech-pacing-and-nutrition-questions-answered\/","title":{"rendered":"What is a sportive? Training, tech, pacing and nutrition questions answered"},"content":{"rendered":"

How to find, train for and complete an organised cycling event <\/p>

By Jack Evans\n \t\t<\/p>

Published: Tuesday, 22 August 2023 at 15:00 PM<\/p>

\n\n

If completing a sportive is next on the list of your cycling goals or you don\u2019t know what one is, you\u2019ve come to the right place.<\/p>\n

Our comprehensive guide to sportives will help you choose the right event, train correctly, nail your nutrition and enjoy the ride itself as much as possible.<\/p>\n

We also share tips on which bike you should ride and how to set it up correctly for long-distance riding.<\/p>\n

What is a sportive?<\/h2>\n
\"Cyclist\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Sportives usually offer roadside support for mechanical and medical incidents.<\/span><\/figcaption> Chris Sansom<\/i><\/span><\/div>\n

A sportive is an organised, mass-participation bike ride you pay to enter. Sportives are also known as gran fondos (from the Italian for \u2018big ride\u2019) and cyclosportives.<\/p>\n

The route will be signposted on roads usually open to non-event traffic.<\/p>\n

In some sportives, police stop drivers at junctions and major road crossings to let you through.<\/p>\n

Your entry fee will include food and drinks at feed stations and occasionally a post-ride meal and massage.<\/p>\n

Unlike an audax<\/a>, sportive events are supported, meaning there\u2019ll be mechanical and medical assistance on hand.<\/p>\n

\"Jack\u2019s\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Some sportives include timed sections up climbs.<\/span><\/figcaption> Haute Route<\/i><\/span><\/div>\n

Although cycling sportives often use chip-timing to record your time, they\u2019re not meant to be competitive, so you won\u2019t get a placing.<\/p>\n

However, some sportives do have timed sections, for example on climbs, where you\u2019ll be ranked by time.<\/p>\n

European gran fondos, or cyclosportives, turn into races among the fastest riders. The UCI Gran Fondo World Championships is a competitive event for amateur riders.<\/p>\n

How to choose a sportive<\/h2>\n
\"Cyclist\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The \u2018Fred\u2019 route takes in some of the UK\u2019s steepest ascents.<\/span><\/figcaption> Chris Sansom<\/i><\/span><\/div>\n

When you pick a sportive, you have a choice of distances, difficulties and locations.<\/p>\n

Sportives range in length from 50km up to 300km and beyond. Larger events, such as the Dragon Ride in Wales, offer a choice of routes.<\/p>\n

Some sportives are pan-flat while others, such as the Fred Whitton<\/a>, are feared for their ferociously steep climbs.<\/p>\n

\"Jack\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Riding a local event can reduce startline nerves.<\/span><\/figcaption> AWOL Adventure\/Dragon Ride<\/i><\/span><\/div>\n

It\u2019s a good idea to sign up for shorter and easier cyclosportives, ideally close to where you live, to begin.<\/p>\n

Riding to the start at a leisurely hour is much less stressful than travelling to an unfamiliar location at the crack of dawn.<\/p>\n

It\u2019s also cheaper, better for the environment and supports your local cycling scene.<\/p>\n

If it appeals to you, you can then enter a more glamorous and expensive European gran fondo when you\u2019re more experienced.<\/p>\n

What bike do I need for a sportive?<\/h2>\n
\"Vitus\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
A comfortable but pacy endurance road bike is the perfect sportive steed.<\/span><\/figcaption> Steve Sayers \/ Our Media<\/i><\/span><\/div>\n

The best endurance road bikes <\/a>are designed to help you cover long distances quickly and comfortably. These characteristics make them ideal for sportives.<\/p>\n

In fact, endurance road bikes used to be called sportive bikes and some people still use this term.<\/p>\n

If you\u2019re willing to sacrifice a bit of comfort, the best climbing bikes<\/a> could enable you to complete a mountainous cyclosportive at speed.<\/p>\n

But there\u2019s no need to splash out on a new bike to ride a sportive. Your commuter bike<\/a> could be fine as long as it has adequate gear range<\/a>.<\/p>\n

\"Specialized\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Some WorldTour pros use generous gravel bike gearing on hilly days.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

Swapping on a set of road bike wheels<\/a> or road bike tyres <\/a>could turn the gravel bike<\/a> you already own into a decent sportive bike.<\/p>\n

More and more riders choose gravel bike gearing<\/a> for hillier gran fondos to make a 20 per cent after 150km a little easier.<\/p>\n

Avoid riding a hybrid<\/a> or mountain bike<\/a> in road sportives. Their upright, non-aerodynamic riding position and heavier, slower tyres will cost you more energy.<\/p>\n

Sportive training tips<\/h2>\n
\"Bike\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Train for a sportive by gradually increasing your weekly volume.<\/span><\/figcaption> Robyn Furtado\/Our Media<\/i><\/span><\/div>\n

Completing a cyclosportif often requires you to ride 100 miles or further<\/a> for the first time.<\/p>\n

As a result, your sportive training plan should include plenty of base miles<\/a> (long, slow riding) to improve your cycling endurance<\/a>.<\/p>\n

Particularly if you want to get fit fast<\/a>, throw tempo riding<\/a> and sweetspot training<\/a> into the mix.<\/p>\n

\"Merida\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Combine intervals with your long rides to raise your FTP.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

Combine this muscular endurance training with Functional Threshold Power<\/a> intervals to raise your FTP. This will improve your climbing<\/a> and enable you to hold a higher pace on the flat.<\/p>\n

The higher your average speed<\/a> in a sportive, the less time you spend out on the road.<\/p>\n

A road gran fondo isn\u2019t as technical as a gravel<\/a> or cross-country mountain bike race<\/a>. However, you should balance indoor and outdoor cycling<\/a> to develop your bike-handling skills.<\/p>\n

On mountainous routes, you\u2019ll have to descend safely<\/a> from the top of climbs. In any mass-participation event, you need to know how to ride in a group <\/a>and corner confidently<\/a>.<\/p>\n

How to prepare for a sportive<\/h2>\n
\"Liam\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
A bike fit is a good idea before tackling a long-distance cycling event.<\/span><\/figcaption> Joseph Branston \/ Our Media<\/i><\/span><\/div>\n

Improper bike fit leads to the most common types of pain caused by cycling<\/a>.<\/p>\n

So before tackling a challenging sportive, ensure your road bike position<\/a> is right for you.<\/p>\n

Even if you think you know your road bike geometry<\/a> back to front, a professional bike fit <\/a>could be well worth the investment.<\/p>\n

\"Oscar\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Check your bike is working properly and don\u2019t leave it until the night before.<\/span><\/figcaption> Kaden Gardener \/ Our Media <\/i><\/span><\/div>\n

Mechanical assistance is on hand in some cyclosportives. However, you should still carry spares, such as inner tubes<\/a>\u00a0and a pump<\/a> to reinflate your tyre after fixing a puncture<\/a>.<\/p>\n

Prevention is better than cure, so it\u2019s better to safety check your bike yourself <\/a>or have it professionally serviced before the ride.<\/p>\n

Consider replacing the chain<\/a> and changing the rim<\/a> or disc brake pads<\/a>, especially if you\u2019ll be descending a lot.<\/p>\n

What to eat and drink on a sportive<\/h2>\n
\"Ribble\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
You\u2019ll need to replace the carbohydrates you use in riding up hills or risk bonking.<\/span><\/figcaption> Steve Sayers \/ Our Media<\/i><\/span><\/div>\n

Riding a sportive can burn thousands of calories<\/a>. A large proportion will come from carbohydrates, of which your body has a limited supply.<\/p>\n

To preserve these glycogen stores and avoid bonking<\/a>, ensure they are topped up.<\/p>\n

Heavy carb-loading isn\u2019t necessary for a single-day ride.<\/p>\n

Eating a higher than usual proportion of carbohydrates the day before the event, after reducing training volume in the preceding week is sufficient.<\/p>\n

During the ride, consume small, regular amounts of carbohydrates.<\/p>\n

\u2018Real foods\u2019, such as jam sandwiches and boiled potatoes, are fine early on when your level of exertion is low.<\/p>\n

As you work harder, your stomach will struggle to break down solid foods.<\/p>\n

\"Science\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Gradually transition to fast-release energy sources, such as chews and bars, over the course of the sportive.<\/span><\/figcaption> Dave Caudery\/Our Media <\/i><\/span><\/div>\n

Simpler, more readily digestible carbohydrate sources, such as sweets and sports nutrition products, come into their own in the latter stages.<\/p>\n

Depending on the distance of your sportive and the intensity you intend to ride it, aim to ingest 60g to 90g of carbohydrates an hour.<\/p>\n

This equates to two to three energy gels<\/a> or bars<\/a>, or one washed down with a bottle of medium-carb energy drink.<\/p>\n

Use your training rides to familiarise your stomach to what and how much you\u2019ll consume during the event.<\/p>\n

Check which products will be stocked at the feed stations. If they don\u2019t work for you, bring your own.<\/p>\n

\"Food\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Don\u2019t treat the feed stations like all-you-can-eat buffets.<\/span><\/figcaption> Chris Sansom<\/i><\/span><\/div>\n

As tempting as they may be, steer clear of fatty, baked goods at feed stops. Because they are hard to digest while riding, particularly uphill, these are likely to cause GI issues.<\/p>\n

A good guideline is to carry two water bottles<\/a> on your bike: one filled with plain water, the other with energy drink.<\/p>\n

Drinking to thirst, rather than a set amount per hour, should ensure you stay hydrated.<\/p>\n

How to pace a sportive<\/h2>\n
\"Jack\u2019s\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The course profile might indicate you should hold something back for a tough finish.<\/span><\/figcaption> Haute Route \/ Olivier Penpenic<\/i><\/span><\/div>\n

Everyone needs to pace a sportive, not just those who want to record a fast time. Time cut-offs mean you can\u2019t ride as slows as you like at the back.<\/p>\n

Starting so hard you fade towards the end and see stars on the final climb is not a fun experience.<\/p>\n

You can pace yourself by riding to power<\/a>, heart rate or feel, also known as rate of perceived exertion (RPE).<\/p>\n

Used in isolation, each has its limitations. In an ideal world, you\u2019ll use a combination of all three.<\/p>\n

For example, on a worse day, your heart rate monitor <\/a>might show you\u2019re working harder than your power meter<\/a> suggests. You might need to back off the pace.<\/p>\n

\"Garmin\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Don\u2019t be a slave to your bike computer because power, heart rate and perceived effort won\u2019t always correspond.<\/span><\/figcaption> George Scott \/ Our Media<\/i><\/span><\/div>\n

Hopefully, though, your training will pay off and you\u2019ll be so comfortable at your target average power you\u2019re able to push harder.<\/p>\n

Also consider the finale: is it 20km downhill or will you need to hold plenty back for a testing 20km ascent?<\/p>\n

Whichever pacing method you use, try not to \u2018surge\u2019 (increasing your effort only to have to slow down). This could be unavoidable into stiff headwinds and up steep gradients.<\/p>\n

Elsewhere, stay below zone 4 of your heart-rate and power training zones<\/a> or 6\/10 (with 10 being all-out) on an RPE scale.<\/p>\n

Where to find a sportive<\/h2>\n
\"Time\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Listen out for recommendations from satisfied sportive riders.<\/span><\/figcaption> Chris Sansom<\/i><\/span><\/div>\n

We\u2019d suggest using a combination of websites, social media, cycling apps<\/a> and word of mouth to find sportives.<\/p>\n

In the UK, some sportive events are listed on websites, such as British Cycling\u2019s.<\/p>\n

You may see that someone you follow on Instagram or Strava has completed a gran fondo that you\u2019d like to enter next year.<\/p>\n

Or a fellow club member might personally recommend an event. If you\u2019re lucky, your own club might organise or support a sportive itself.<\/p> <\/body><\/html>\n

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