Things You'll Need:
- Racing bicycle
- Bike racing gear (shorts, shirt, shoes, socks)
-
Step 1
Increase the body's ability to process oxygen. Endurance events such as the Tour de France require that a rider to breathe more efficiently. Train in places of high altitude where the oxygen is thinner and requires the body to work harder to process the oxygen. Perform as many bike sprints as possible during training to increase oxygen intake and production efficiency.
-
Step 2
Eat as much carbohydrates as possible during training. According to experts in the field, high glycogen levels are an excellent predictor of success in endurance races and carbohydrates are an excellent producer of glycogen once ingested. Pasta is an excellent source of carbohydrates and companies make sports bars specifically designed to max out the amount of carbohydrates a person eats.
-
Step 3
Practice rides as similar to the stages in the Tour de France prior to the race. Find places that have a similar terrain to the stages of the Tour de France and practice on those routes often.
-
Step 4
Reduce the training leading up to the Tour de France. Most people think a person should train more leading up to the race. This can lead to dead legs and risks the rider tiring during the race. Peak the intensity of the training about a month before the beginning of the race and then taper it down. Obviously, a rider will still train prior to the race, but watch the intensity levels.
-
Step 5
Break up the monotony of training with different exercises. If a rider only rides during training, he can fall into a training rut. Mix in some swimming, running and muscle specific training along with the usual bike training.
