Pretty_pedal

Well done to all our ladies & men in

What a day! You all did your best & finished safe and had fun!

Special well done to for flying fast to first place on tandem in mixed teams!

And well done to our coach on getting sub3 and 3rd place overall on the 109km route.

New kit day just on time for 🌸💃🤸‍♂️

Thanx

ladies are ready to rock & roll

Final longer ride is done and now it’s taper time!

Hope you got your bike serviced or prebooked for final service!

Your nutrition for race day should be dialled in now too!

Take it easy next week but keep moving!

Keep an eyes on our race tips next week!

Our favourite road route, Cape Town, Camps Bay, Chapman’s Peak, Nordhoek and back. How stunning are these views?

What’s your favourite route?

Good luck to all ladies for

Race tips for the final day from our coach

Get all your stuff ready the evening before so you don’t forget anything.

Have a breakfast that you normally have high in easy to digest carbs. Toast with Nutella or oats with honey, porridge is a good option too!

Start eating an hour into the race or earlier.

🥪 Aim to have 60-90g of carbs per hour!
That is 2 gels plus banana or energy bar per hour. Or 1 gel, 1 bottle of energy drink, 1 energy bar or hot cross bun etc.

Don’t try new drinks or new gels.

Add a packet of Rennies in your packet and have 1 or 2 in half way mark latest to avoid indegestion and cramps.

🧃Drink electrolytes as well not just water or energy drink.

Try to work together as a group. Help the weaker riders.

Remember it’s a team race and you want to have fun too.

Don’t forget to check the views!

Support each other with positive and kind words.

Save energy for last few climbs. Stronger riders can push the weaker riders! This is what’s it about!

You got this!

Good luck to all and ride safe!

C u at the finish line!