the world of a pro cyclist Life on tour With an exclusive access-all-areas pass, we report from behind the scenes on a day at a Tour for the world’s number one , RadioShack Nissan Trek

Words Mark Bailey Pictures Mark Bailey, Tim de Waele, Trevor Gornall

Riders Jacob Fuglsang (left) and Frank Schleck (right) with RadioShack sports director Luca Guercilena on the team coach : note motivational signs on the wall

November 2012 outdoor fitness | 69 Laurent Didier has a pre-time trial warm up

BELOW: n a nondescript municipal car park in Lugano, He is not alone in his detailed preparations. Teammate between 80 and 110rpm), then wheels away to the start. Sports director , Lycra-clad figures are spilling out of Cancellara likes to scout a time trial route before he rides Earlier, the team had sent out rider Laurent Didier to scout Kim Andersen gives Frank vehicles, chewing on energy bars and making last- it, then visualises the stage as if he’s “watching a DVD.” the route and report back on road surfaces and corners. Schleck some I minute bike adjustments. The scene is not dissimilar Preparation is the key to the success of any cyclist and it’s no Cancellara finishes in a time of nine minutes 47 seconds encouragement on to the start of any amateur sportive, except the cyclists different at RadioShack, the Luxembourg team that stormed to finish second. Stage 6 of the 2012 preparing for battle are four-time World Time Trial to victory in the at the 2012 Tour de “Our philosophy is that the riders must do everything they Champion and third-place finisher at France. The team employs over 70 members of staff, can to be the best and then they can feel good – win or lose,” the 2011 , Frank Schleck – who is currently including 30 riders, six sports directors, nine mechanics and explains Guercilena. “My job is to guide them, talk to them, suspended from cycling as he contests anti-doping charges. 10 soigneurs – assistants who are responsible for food, clothing plan their training and monitor their data. We train with Instead of family hatchbacks festooned with dog hair, there and massaging the riders. power for their specific goal – whether it is sustained power is a gleaming, state-of-the-art luxury coach with showers, “We prepare everything very far in advance,” explains for GC contenders [riders looking to win a complete stage projectors and ‘magic glass’ that darkens at the flick of a 29-year-old Italian sports director Luca Guercilena. “We race] or high power for time trial specialists. The numbers switch. And the race that is about to begin is the 2012 Tour have been planning the team leader, the training schedule are important mentally because they enable a rider to feel de Suisse. But there is one aspect which this rarefied world of and the tactics for four-to-five months since the winter. Of confident knowing that they have done everything they can elite cycling shares with its amateur cousin: nerves. course, nothing is guaranteed in cycling. If a runs and they have no doubts or fears.” “Before any race I am nervous, just like when I was a 100m in nine seconds, he knows he will win. But with The team is always looking to gain extra percentages. child,” explains RadioShack Nissan Trek’s 29-year-old weather, tactics and other variables, a cyclist can produce “Over the winter our riders were doing explosive jumps Belgian rider , a former teammate of Mark their maximum power output and still lose. Preparation in the gym,” reveals Guercilena. “That is deliberate because Cavendish at Team Columbia-High Road who finished 16th helps to improve the odds.” in modern cycling there are lots of riders coming through in the . “I like to be organised. Systems Today, with a 7.3km at the start of from a track background who are very strong and fast. So give me emotional comfort. I want to know that everything the Tour, the odds are on Cancellara. He warms up on a we want to improve our riders’ explosive power.” is in its right place. Even on the bus, I want the same seat turbo-trainer (a mix of 30-second to two-minute bursts, This ruthless eye for detail appeals to the riders. “Every every time. Being prepared helps me to relax.” alternating small and big gears and varying his cadence year I want to improve,” says Monfort. “I live in where I don’t have climbs which last more than 15 minutes, so I go to Switzerland, climb mountains, drop to the valley, “RadioShack employs over 70 people, including 30 pro riders and nine mechanics” then climb again. The advantages come from the small details: eating an extra slice of bread or not, spending one more hour on a bike than someone else or wearing a jersey with better aerodynamics. I like this because like most riders, I’m a perfectionist.” At the team dinner later that night, the pencil-thin riders Laurent Didier (left) and Maxime Monfort relax tuck into lean beef, boiled potatoes and green beans. The on RadioShack’s mountains of food seem incongruous at a table full of state-of-the-art bus continues over>

nutritional tips used by the pros Many pro riders have By Tim Lawson, founder of Science in Sport a gel every half an hour and an energy Tim Lawson, founder of RadioShack Nissan Trek’s bar on the hour supplement providers Science in Sport, shares his cycling nutritional tips, as used by top riders… >1 You need carbs for performance, but the body has a limited ability to process them so you have to take them on board every 15-30 minutes. If you miss feeding in the first hour, you can’t just take twice as much in the second hour. It’s too late. >2 Hydrating with water is not enough. You need potassium and sodium in the rehydration solution. >3 When it’s hot, most professional riders tend to get carbs from drinks as they will be drinking regularly. >4 All pro riders will have a fixed strategy which they follow religiously. Some will take an energy gel every half an hour and a bar on the hour. Most riders will take a gel before a long climb as well. >5 Taking a caffeine gel or coffee near the end of a race will not only improve your mental focus, it will also enhance your body’s ability to produce energy.

70 | outdoor fitness November 2012 November 2012 outdoor fitness | 71 BELOW: cyclists with skeletal frames. “The hardest part of cycling The doctors encourage the consumption of vegetables As the riders prepare for Stage 2, I take my seat in the Jacob Fuglsang is achieving that balance between reducing weight and and fruit each night, not just for their nutritional content team car alongside Guercilena. He is busy analysing wind gets his musette containing food maintaining power,” explains Radioshack’s doctor Lorenz but because they contain water to help the riders with directions and weather forecasts. “Despite what people say, from one of the Emmert, 31, from Germany, who works with hotel chefs to rehydration. Shakes containing broccoli, which is high in wind coming from three-quarters behind you is more team’s soigneurs, ensure good nutrition for his team on tour. “But we educate vitamin C, are prepared after rides to boost the riders’ dangerous for breaks than crosswinds,” he says. He is alert Ryszard Kielpinski them because if they understand their diet, they are more immune systems. The doctors also ensure suitable to every detail, ensuring riders have their jackets for the likely to make good choices. To them, food is fuel, but it is combinations of food are prepared. For example, Dr descent. “If they are not warm at the bottom their muscles my job to also think about nutritional content because we Emmert says the absorption of iron from beef increases if it are not 100 per cent and they could be caught out,” he adds. must ensure that they have vitamins and minerals to is consumed with food rich in vitamin C, like spinach. During the race, the riders drink, chew and suck products maintain their wellbeing. But they are humans, not robots. The next morning the riders begin their preparations for provided by Science in Sport. “Our job is to keep them In France, there are always croissants around. They are one the gruelling second stage, a 218.3km slog which finishes fuelled and hydrated, but also to help them recover and of the fattiest foods, but the occasional one does no harm.” with an 8.8km climb into Verbier. The team’s eight riders ensure physical adaptation,” explains SIS founder Tim Dietary plans are adapted to the specific challenges of the flock onto the team bus, which is driven by Danny In t Ven, Lawson. “Studies have also shown that even slight team’s riders. Those who spend long hours in a peloton will who drives over 50,000km during the summer months. dehydration causes a reduction in power and without About £80,000 work at a relatively low intensity so they are able to burn The bus contains a projector, comfortable seats, showers, a carbohydrates they will soon become inefficient. However, worth of bikes… and their body fat for fuel. “Because their bodies are so thin, they relaxation area, massage tables and a coffee machine. As this there is much more that you don’t see. We provide recovery a very posh coach need to top this up with fatty acids from foods like olive oil is the environment in which riders prepare and recover, it is drinks containing protein and carbs. People think that and fish,” explains Dr Emmert. But if they are expected to hugely important. protein is just for muscle mass but it is also for mitochondria have a high-intensity ride they will be more dependent upon “I do everything I can to make sure they are relaxed,” he – the machinery inside the muscle that produces energy. their muscle glycogen. “Again, this will soon run out after says. “I drive smoothly so they can fall asleep and play music Then, before they go to bed, the riders take REGO Night a few hours and they will instead depend on the glucose in to relax them. I always start the music, but then they take which is full of slow-release casein to help their muscles their blood for fuel, which means energy bars and gels are over.” The next morning Eye of the Tiger booms out of the bus. recover, as well as high-tryptophan protein which is used essential,” he explains. Nobody admits to owning it. to produce the sleep hormone melatonin.” Lawson visits training camps to discuss what the riders need. “It’s easy for them to get bored of products, so we have “Shakes containing broccoli are prepared after rides to boost the immune system” created a wider variety of flavours,” he says. “But their feedback also helps us to discover new products. For example, we have created an isotonic gel which means it doesn’t need water for it to work effectively. Now we have launched a nitrate gel. The latest science suggests high Fabian Cancellara nitrate levels improves the body’s efficiency and makes you tucks into some well more tolerant to high-intensity exercise. Nitrates are earned dinner available naturally in spinach and beetroot, but it is difficult continues over>

preparing the bikes As ever in pro cycling, tiny details are key…

RadioShack has a team of nine mechanics who look after the riders’ bikes, cleaning and preparing them at the end of a stage for the next day. The cleaning procedure is an interesting fusion of the rather old-fashioned (chain degreaser in a sawed-off drinks bottle) and the novel (high-pressure driers). Each bike is personalised: Fabian Cancellara likes an aggressive riding position with a 140mm stem, whereas German enjoys a more upright stance. Bike manufacturer Trek provides the team with 300 bikes. “We work very closely with the riders,” says Trek team liaison Jordan Roessingh. “Fabian is particularly keen to interact. He can feel changes of just a few millimetres and really notices the small percentages. We also like to give riders technical information because it gives them confidence. When Trek supply they know they need to produce 5-10W less power Radioshack with than a competitor to ride at the same speed, it gives 300 bikes per season them a psychological and a physical advantage.”

72 | outdoor fitness November 2012 November 2012 outdoor fitness | 73 BELOW: to get the necessary quantities, so we created a nitrate gel through your whole body. The best cyclists are very flexible. A welcome bit to improve their performance.” Fabian Cancellara is very supple and got of flat road for Cancellara during Real food is just as vital. At the feed station, riders are into yoga through his girlfriend. The longer your muscles, Stage 7 of the 2012 handed musettes filled with apple cake, fruit and paninis the more powerful you are and the fewer injuries you’ll get.” Tour de Suise – a made with cheese and ham, Nutella, banana or honey. But a soigneur provides psychological as well as physical 34.3km time trial On the final climb of the second stage, the car bursts into relief. “They know we aren’t assholes and they talk to us life when Frank Schleck makes a breakaway. He is soon 32 about their problems, knowing that it will go no further,” seconds ahead. The car fills with cries from Guercilena: he says. “We can also be mediators between riders and “Allez, allez, allez! C’mon Frankie! Die, die, die!” His lead managers because we are the diplomats: we can explain shrinks to 27 seconds, then 17, then 12, until he is finally things in a calm, rational way. Above all, we care for them.” pipped to the finish by Movistar’s . “If it was The tenderness in his voice is a reminder of the passions steeper, he would have won,” mourns Guercilena, thumping shared by everyone in the team. These figures are not people the steering wheel. you will ever see on podiums or newspaper back pages, but While the bikes are being prepared for the next day’s they are vital cogs in the team machine and share in a racing, the soigneurs are busy massaging the riders. Although cyclist’s hopes, fears, dreams and despairs. Every tiny detail this is their most well-known function, they do everything matters when you’re suffering every day. “I’m tired already,” from slicing cakes to stuffing Vaporub up a rider’s nose admits Maxine Monfort at the start of day three. “I know before a time trial to clear their airways. RadioShack’s when I get on my bike I will feel awful. But I tell myself that Cancellara plans his soigneurs include 55-year-old Pole, Ryszard Kilpinski, who if I go out and do it all again I will be better as a result.” n route as bus driver Danny In t Ven looks on used to work with Lance Armstrong. With thanks to Science in Sport who supply sports nutrition “We massage the whole body - not just the quads and to RadioShack Nissan Trek as part of their commitment to the sport, calves, but also the back and arms,” he explains. “People supporting more pro cycling teams in the world than any other think cycling is only done with your legs but the tension goes sports nutrition brand. Visit scienceinsport.com

Fabian Cancellara: not Frank Schleck is currently too famous to attach suspended from cycling as he his own bib number contests anti-doping charges

HOW TO ACHIEVE YOUR GOAL By RadioShack’s sport director Luca Guercilena

“Each of our riders like Andy walking in a desert and the sun is strong capacity for focus, determination and Schleck or Fabian Cancellara and you don’t see an oasis you will suffer. an ability to hurt. They can control has a goal which is divided But when you know you have 30km to get themselves and push themselves to into long-term, medium-term to some water, you know it is due east new levels. Every cyclist faces lots of and short-term actions. You have to and that after drinking that water it is only crossroads, from poor motivation to a understand what your challenge requires. another 10m to the town you are aiming busy lifestyle. But champions do what For example, a GC rider (one competing for, you feel confident and can find your they need to do. to win a stage race like the Tour de “Never try to achieve your goal alone. I France) like Andy or Frank Schleck must “Never try to achieve like my riders to be open and look for new train to always be around 90 per cent so ideas, new training methods and new they are ready every day, every time. But your goals alone. Be foods. Nobody can survive on their own a time trial specialist or someone who is open to new ideas” in this sport. Being open, training with targeting individual stage wins like Fabian others and listening to new ideas also Cancellara can train for short, high- way out of the desert. It’s the same in protects you from problems. It gives you intensity efforts at 110 per cent but cycling. Champions can find their way perspective. It’s easy to cut yourself off, knows he can drop back to 80 per cent out of the desert. Others just suffer. but you need to stay focused, learn to on other days. So be very clear about “When you break down your actions rest and relax. You will never step up your target and train appropriately. into training plans, diet, bodyweight unless you learn to switch off when “Breaking down your goal into these and everything else, remember that a you’re not training or you will become long, medium and short-term actions is champion is a complete machine from the exhausted. The great champions know to very important because it makes your brain and legs to the muscles and the train hard, then unwind. That is the secret goal realistic and achievable. If you are heart. A champion also has the mental to achieving your goal.”

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