preparation

preparation

your bike

Make sure you have a racing bike, in good condition. Electric or OMA bikes are not suitable for this journey. 

Check that the bike’s tires, cables and chain are ready for a 4-day challenge.

Every cyclist is responsible for their own spare parts and other equipment they need for the journey. Last year, we had 50 flat tires overall, so it’s best to be prepared! 

Are you based in the Netherlands? citizenMovement can arrange transportation of your bike for an additional fee of €50. 

Are you not based in the Netherlands and need your bike shipped back home? Send an email to citizenMovement@citizenM.com to request additional information.


training

Base training is the foundation for all long-distance cycling. Long, mellow trips build your condition and endurance, helping you gradually build a base for your fitness. 

It’s very simple: the better your condition, the heavier you can train. Think about it. If you are barely in shape, then you reach your maximum ability to perform very quickly. Riding a bike just a couple of times is already tough for you. So, start with good base training by riding easy, at a good steady pace. 

Soon, you’ll not only be able to handle a heavier load, you’ll also recover faster from the effort, and get back on the bike quicker. You’ll be delivering a great low-effort performance without problems – for example, cycling for five hours.

The better your condition, the heavier you can train once you reach a good physical condition and stamina from base training. You can then put in a better performance in the more intensive training sessions. 

To get better from here, you will combine endurance training with more intensive training sessions that will boost your heartbeat. For example, cycling three hours at a slightly higher pace. Your plan to become a better cyclist is essentially about training in low and high effort, with your condition as the basis.

heart zones

To help you train, you should learn your heart zones and their turning point. To do this, you can take an exercise test by yourself, or with a sports doctor or trainer. Once you have this data, you can base your training on it. 

To build endurance, you need to train in the D1 and D2 zones. This effort can be sustained for hours, because your heart rate will remain well below the turning point. 

When you move onto D3 training, you chase your heartbeat to the tipping point. Think of cycling a time trial. This is the right zone to add speed to your endurance.

During a training session in your D4 zone, you reach your maximum heart rate during intensive intervals. This adds strength to your endurance and speed. If you have strength, you can really cycle at high speeds. 

train with high cadence

If you want to become a better cyclist, you also have to be able to kick a high number of revolutions. Think hundreds of revolutions per minute or more. Your pedaling rate (the number of revolutions per minute) is called cadence. Recreational cyclists typically reach 60 to 80 rotations per minute. 

First, you cycle more efficiently with a high cadence. Just look at the riders in the Tour de France. They always start the race with a very high cadence, to save energy for later in the ride. If you cycle for four hours with a low cadence of 60 rotations per minute, you will feel your muscles much sooner.

five exercises to cycle faster

sprint training

Take a sprint of ten seconds, take five minutes of rest, and repeat this a number of times. The rest periods can be made shorter and shorter as your condition improves. For example, do six to twelve sprints in one training session. Make sure you always recover sufficiently.

extended sprint

Bike for one minute as hard as possible. Try to keep the pace as long as possible with your heart rate in D4. Then, take enough time to recover. Here you can easily make a 10-minute block: one minute D4, followed by nine minutes of recovery.

block training and time trial

Bike a few blocks in D3, starting with five minutes. Let each block follow through a long recovery. You can build this training: extend your time trial blocks to ten, twenty, or even 45 minutes.

sprint after the turns

Turning on after a turn costs a lot of force. You can train this in a simple way. Every time you pass a corner, turn on for just ten seconds. Then you have a nice interval training and it makes your round more interesting.

long interval blocks

Bike three to five minutes above your turning point. Try to go as hard as possible and stay in your D4 zone for as long as possible. Then, take plenty of time to recover and do not do this too often in one training session. This exercise is debilitating but very good for your power and speed.

join a preparation tour

Tours that are a good preparation for Paris Rotterdam citizenMovement ride: 

  • Joop Zoetermelk Classic – 23 March
  • Tour of Flanders – 6 April
  • Amstel Gold Race – 20 April 
  • Steven Rooks Challenge – 28 April
  • Classico Boretti – 11 May
  • Ronde van Zuid-Limburg – 25 May
  • Keienrennersclassic – 2 June
  • Limburgs Mooiste – 14 June
  • Jan Janssen Classic – 22 June

join a special evening with Steven Rooks

Participants who register before 1 May 2019 can join a special meet-up with Steven Rooks for personal advice over drinks. This meet-up will happen at citizenM Amsterdam Zuid on 16 May 2019. 


clothing

citizenMovement will provide you with a beautifully designed, high quality cycling gear from Bioracer You will receive your gear during the registration event on June 26th. To get it ready for you, we will ask you to check your sizes and send them to us in advance. You will receive:

  • 2 cycling jerseys
  • 2 pants
  • 1 body 

Make sure to wear the uniform at least on the first and last day of the event, when we will be taking professional pictures of you and your fellow cyclists. These pictures will be shared with you after the event, so you can use them to thank your sponsors. You can bring any additional gear you need.


food

Everyone has different needs, so check with your nutritionist about what would be the best diet to follow in preparation for the ride. 

During the ride, we will provide enough carbohydrates, water, isotonic drinks and gels to keep your energy levels high. 

 


strava

Join the citizenMovement group on Strava: https://www.strava.com/clubs/citizenMovement

All the routes will be placed here in advance, so you can download them and have them available in all cycling devices. You can also view both routes here