Former Rás winner Tommy Evans on how to survive the eight-day sufferfest

The Rás has always been unique in its style of racing, and major teams still find it a struggle to control a bunch of 150 plus riders with a team of five. For years it’s been famed for its constant attacking and race leaders getting trapped with the “stickys”. It’s endured as a true hardman’s race. Having won and lost the race on the roads of Donegal, I’m in no doubt this is where the decisive action will be again next week.

I wanted to take some time to offer my advice on how to get through the race in the best condition possible. So hopefully there’s something for everyone in this piece.

Some general tips to start with

• Check out the exact route of each stage on a large map. Look at wind direction and weather forecast to identify areas were the wind may have an impact on the racing, i.e. crosswinds. Move up prior to these changes in wind direction in anticipation of the bunch lining out.

• Have a wet gear bag packed and ready in the car; perhaps two pairs of gloves in case the weather is really bad. Ensure you have your cape and other items the correct way round and unzipped to make putting them on easier and safer.

• Take note of sprint and KOM primes; very simple to put a note on your stem relating to the distance that these fall.

• Decide on where exactly you will feed during the feed station, best to select a slight rise in the road rather than attempting to feed on a flat or fast section.

• Prepare your race food the night before; aim to have a mixture of solid foods (breads, pastries etc) combined with energy products.

• Check the location of your hotel after the stage to know if you require a change of clothing for the transfer.

• NPSS... Number Pin Stress Syndrome - ask Dave McCann! Get this done the night before and not the morning of; it’s easy to forget and then to feel stressed in the morning doing it in a hurry.

Morning of the stage 

• Breakfast should be taken 2.5-3hrs prior to the stage start. Stick to your normal routine for breakfast; no need for the urban myth Ras breakfast of steak and 1kg of pasta. A little extra is fine but there’s no need to gorge. You want the blood to be flowing round your muscles by stage start and not based round your stomach.

• Warm-up is key. Stages normally start with an attack off the back of the lead car at 0km. If and where possible, ride to the stage start; 20-40 mins easy ride with some little sprints is best. It’s also a good time to get some pre-race fluids into the system; ½ bottle of energy mix during the warm up.

• Call of nature; don’t get caught short and end up peeing in front of the local school. Allow yourself time after sign-on to get this done.
• Rain gear into the team car; with some extra food if you have special requirements.

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During the stage

• Stay out of those big gears; leg efficiency is the secret to keep your legs supple and fresh. The bigger the gear the more torque and power you have to use to accelerate. Save the big gears for going fast when really required.

• Feed, eat and drink at regular intervals throughout the day. Waiting until you feel hungry or thirsty is too late - every 20-30 mins for food and 15-20 mins for fluids.

• Feed stations - remember your plan from the night before. Be on the right side of the road and don’t panic, you’re less likely to drop the bottle that way. Likewise, when feeding in the cavalcade pick a suitable time when the racing has eased; wait your turn, stay at the back of the bunch until your car comes up. Dropping back only causes confusion and breaks up the cavalcade. The commissaries are fair; they will do it in order.

• Puncturing - If this happens, don’t panic. Let the mechanics do their job. Then work your way through the cavalcade. Most team cars will help you provided you let them past. Again, take your time but always be aware of what is happening two-three cars in front; don’t end up a passenger in the back of a team car!

• Getting dropped - again don’t panic. Look to see where the nearest group is; be it behind or in front. You have a much better chance of making the time limit if you’re in a group. Just remember tomorrow is another day.

• Stage finish - know exactly what’s in the last km in terms of roundabouts, tight corners etc because these are crucial if you’re gunning for a high stage placing.

After the stage

• Check medical control, the last thing you want to do is miss a dope test.

• Change into something warm quick as you can and start the recovery process.

• Recovery drink proteins and carbs, with a small sandwich - this is enough to start the ball rolling. You have a 20-30 min window to get some fuel in quickly.

• Cool down, ride to the accommodation 20-30 mins if that’s possible. This is by far the best way to flush out the lactates and stiffness from the day’s racing and a good time to mentally unwind.

• Quick shower and clean-up – there are two options here to aid recovery; a cold bath to sit in, or swap between warm and cold shower on the legs. This will really help get the bloods flowing though the muscles.

• Wash your kit - if necessary this can be done in the shower with you to save time and effort. Wring the clothes out the wrap in a towel and wring out again – this will help to get it dried quicker. Shoes can be stuffed with old newspapers to speed up the drying out process.

• Fluids - continue to sip fluids throughout the remainder of the day because dehydration is a massive factor in overall muscle and body fatigue.

• Quick nap – this is great to let your body naturally get to work repairing you from a day in the saddle. The body releases hormones to aid recovery during sleep.

• Massage, relax and unwind. Stretch prior to the massage if this is your normal routine.

• Evening meal – like breakfast, stick as closely as you can to your normal routine. Yes, you will be burning up the carbs, but a little more refueling than normal is adequate otherwise you can end up coming out of the race heavier than you started.

• Team meeting - go through the same routine to prepare for the following day. Discuss what went well and what you could improve on. Set achievable targets for each member of the team to make everyone feel like they are contributing.

• Bed early - even if you don’t sleep, laying down relaxing is the best recovery possible. Again, it lets the body release hormones to aid the recovery process

I hope you all have a safe and enjoyable Ras. I’ll be watching twitter, Facebook and www.stickybottle.com for all the news.

Good luck and try to enjoy it!

Cheers

Tommy