The Qualities and Approach Required for Success in Stage Racing
Despite racing mountain bikes regularly for nearly four years and over a diverse variety of formats ranging from just over one hour to twenty four hours, I have never competed in events which unfold over multiple days. This is the realm of the stage racer - and after winning a free entry into the notoriously difficult Crocodile Trophy in just nine weeks time it left me pondering the questions 'What is a stage race and why is it such a popular format in cycling, but also what is the stage race equivalent in other sports such as football and rugby and, ultimately, why is it invariably the pinnacle of sporting performance.'
CyclingTips, 2013 The most famous and popular annual sporting event in the world is the three week cycling spectacular 'The Tour de France'. This is the ultimate of stage races, watched by millions around the globe, fascinated by the twists and turns, the intrigue and the drama provided by 200 men pushing body and heart and soul to and beyond physical and mental limits. Despite the fact that the sport of road cycling has been blighted by cyclists pushing far beyond what is natural and utilising illegal drugs such as erythropoietin (EPO), steroids, testosterone, Human Growth Hormone (HGH) and also blood doping, the Tour de France has retained its enormous appeal and the estimated audience this year was around 14 million unique visitors. Furthermore, the appeal of the stage race stretches to the ever growing popularity inherent in the Giro d'Italia and the Vuelta a Espana, both gruelling 3 week stage events.
Mountain bikers have the 8 day Cape Epic in South Africa, one of the biggest MTB World events both in number of participants and viewers and the 8 day Trans Alp, a classic MTB stage race in the alpine regions of Germany, Austria and Italy. In Australia, there is the Cape to Cape in Western Australia, Wildside in Tasmania and, of course, the Crocodile Trophy in Northern Queensland (See Table below).
Ochoa de Olza, 2010 Other sports have the equivalent to a stage race and, in all cases, tournaments such as the football and rugby World Cups represent the ultimate form of competition. Unlike regular league fixtures, the tournament format involves playing several games in a short period of time. This places physical and mental pressures on the players, unique to this format. Squads are required to be rotated and injuries and energy levels managed. With recovery times much shorter than normal, nutrition and sleep are critical in the hope that on game day the players can perform to somewhere close to their maximum. Peak performance is probably unlikely. Indeed, it not always the best team which is crowned the champion but the team that has successfully negotiated the rigorous and testing weeks of competition without succumbing to an array of pitfalls such as peaking too early, injuries and fatigue.
Stanger, 2012 The Crocodile Trophy is regarded by many as the longest and hardest MTB race in the world. Nine days, 15,300 metres of climbing over 855 km in energy sapping heat and humidity, with the world's longest ever time trial of 96 km thrown in this year for good measure. Attracting large numbers of riders from European cycling strongholds Belgium, The Netherlands and the Czech Republic, the event is packed with an array of gifted cyclists ensuring a high level of competition.
Stanger, 2012 The qualities needed to succeed in a stage race differ markedly from those required in a one day event. A rider will require more fitness, stamina and mental strength. At the end of each stage, it will be important to begin the recovery process immediately, which will include replenishing depleted energy stores, stretching and preferably light massage before attempting to manage a decent night's sleep in the temporary tent accommodation. It will be important to reserve adequate strength and energy for the following days and not to peak too early. The winner will not necessarily be the best rider, but the one who is able to measure and control their daily efforts in a way that keeps them close to their best during each day of racing. Elite coach and co-creator of Cycling Peaks Software Hunter Allen supports this notion stating:
The first thing you need to do after deciding that you are going to race in a longer stage race is to begin developing multi-day ‘recoverability’, so that you’ll be able to produce similar wattages day after day all the way to the final stage. We all fatigue, but those that recover quickly will ride stronger towards the end of a stage race. The racers that start with their ‘batteries’ 100% charged and then de-charge down to 80% by the end of the race, will do poorly compared to racers that start at 100% charged and then only de-charge down to 90% by the end of the race.
The first thing you need to do after deciding that you are going to race in a longer stage race is to begin developing multi-day ‘recoverability’, so that you’ll be able to produce similar wattages day after day all the way to the final stage. We all fatigue, but those that recover quickly will ride stronger towards the end of a stage race. The racers that start with their ‘batteries’ 100% charged and then de-charge down to 80% by the end of the race, will do poorly compared to racers that start at 100% charged and then only de-charge down to 90% by the end of the race.
Conserving energy during each individual stage can be assisted by incorporating a number of strategies. Cyclists during the Tour de France expend 9000 kcals per day and carbohydrate intake averages just 25g per hour, well below the recommended 30-60g for the intensity level of the exercise. In order to conserve energy the cyclist must maintain an even power output and although this is complicated by course conditions and the presence of other riders, there are great benefits from maintaining an even pace. As emotions can drain energy levels it is important for a rider to remain positive and relaxed in spite of overwhelming feelings of fatigue, frustration and fear.
Stage racing (and the tournament equivalents in other sports) therefore place physiological and psychological demands on the athletes which are vastly different to one day events. This is why the winners of the one day classic bike races are different to those who succeed in the Grand Tours. With the ability to provide exotic locations, amazing scenery, challenging and varied terrain and, ultimately, high drama, it is no wonder multi-stage events provide the public, the media and the athlete with events worthy to be classified as the pinnacle of sporting performance.
Stage racing (and the tournament equivalents in other sports) therefore place physiological and psychological demands on the athletes which are vastly different to one day events. This is why the winners of the one day classic bike races are different to those who succeed in the Grand Tours. With the ability to provide exotic locations, amazing scenery, challenging and varied terrain and, ultimately, high drama, it is no wonder multi-stage events provide the public, the media and the athlete with events worthy to be classified as the pinnacle of sporting performance.
Table of Popular Cycling Stage Races
 |  Crocodile Trophy: Stanger, 2012 |  |
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