(Cape Town, 15 November 2011) The annual Coronation Double Century is set to take place in Swellendam on 26 November. Race doctor Dr Basil Bonner of Mediclinic has warned cyclists taking part in the race not to underestimate the difference between a 100km and 200km race distance, especially in terms of the physiological effect the longer distance has on a rider’s body.
The Coronation DC has fast become one of the most popular team events on the cycling calendar, attracting many of South Africa’s top cycling teams. However, there has been a dramatic increase in the number of first-time entrants this year, prompting Bonner to offer his advice to riders of this increasingly popular extreme event to ensure everyone has a safe and enjoyable race.
“What a cyclist can expect between 100km and 200km largely depends on their levels of fitness and degree of training. Most average individuals that regularly exercise can ride the 100km. A 200km challenge is something very different - you are likely to be out on the route a lot longer, so you’ll need supplemental energy sources in addition to fluids to replenish exhausted glycogen reserves. Unless your body is conditioned for such physical strain, you are likely to begin to cramp and risk injury as you put your muscles, soft tissues and joints through the lengthy race distance,” explains Bonner.
“Cardiovascular fitness is also a factor, and if you are a smoker your ability to cope with the rigours of the ride will be impeded.” Bonner continues: “Psychologically, the extra distance gives riders a lot more to contend with, requiring significant mental conditioning to ensure a strong finish. Team spirit and motivation makes a real difference in this event.”
Bonner advises cyclists to pay attention to warning signs, such as raised heart rate and difficulty breathing, accompanied by a lack of energy. “Before these signs, there may also be some early muscle aches and cramp (aggravated by weather changes) combined with loss of concentration and focus. Riders may experience a sense of loss of control and agility, then ability. Not being able to hold a line might be an early sign of poor concentration, and might result in senseless and involuntary drinking, with possible hydration excess and exercise-associated water to salt imbalance.”
“When riding in pelotons and navigating traffic to avoid collisions, cyclists need to keep their safety in mind – especially as the roads are not closed, and there are many vehicles and other cyclists on the road,” continues Bonner. “To improve concentration on the route, keep flexible by stretching a little when stopping to drink or re-feed to balance muscle forces. Ensure that you take enough food and fluids on board, and adapt your intake according to weather conditions – heat and wind change the dynamics significantly, so be aware and adapt on the day.”
Here are some useful pre-race tips from Dr Bonner:
Don’t over-train
Ensure that you do the distances in the lead up to help with the preparation - both in terms of physical conditioning and mental preparation.
Cross training
Not all training has to happen on the bike and some cross training is good – especially when building stamina and general cardiovascular fitness.
Routine
Get used to a routine of exercise, rest and feeding and stick to it. There is no benefit to changing what you choose to ride with just before the day – you will not know how your body reacts and could end up in trouble.
Keep healthy
Keep yourself healthy and virus free. If you are unwell before the race, check with your doctor if you can safely ride and trust that decision. If you are unable to control your heart rate rise, it is unlikely that you will be able to finish the race and may end up causing a metabolic or heat-related injury which could potentially be fatal.
The Coronation Double Century is a team event over a distance of 202km, with up to 12 cyclists per team. The 225 participating teams have 10 hours and 30 minutes from their official start time to complete the race. For more information please visit www.coronationdc.co.za or for event-related queries, please contact the Cape Town Cycle Tour Trust Events Office on (021) 681 4333 during office hours.
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