CYCLING SPORTS ENDURANCE 25 KM

Name of Event : CYCLING SPORTS ENDURANCE 25 

Objective : Endurance buildup 

Date : Sunday, 1st October 2023

Organized by : 2Wheels Kolkata 

Hydration Sponsored by : Decathlon Garia-Kamlgazi Outlet 

Distance : 25 km 

Reporting Time & Location : 5:55 AM , Decathlon Garia-Kamlgazi Outlet 

Starting Time & Location : 6:10 AM Decathlon Garia-Kamlgazi Outlet 

Ending Time & Location : 7:30 AM approx ,Decathlon Garia-Kamlgazi Outlet 

Please carry own Water Bottle , First Aid Kit and Cycle Repairing kit

Destination : Decathlon Garia-Kamlgazi Outlet  to Baruipur and back 

This is not race . Individual Time may be collect . 

Last Date of Online Registration : 30/9/2023.. 12 noon (12 pm )

Any Cycle / Bicycle / Gear / Non-Gear / Single Speed / MTB / Road Bike is permissible .

Be honest to yourself and riding well. Any tampering with timing data, will have you barred from the final standings.

We expect all athletes/rider/cyclist to honor the #2WheelsKolkata Community Standards, 

Contact number Abhijit Paul 98311 28649  

TERMS AND CONDITIONS

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By registering for this event you understand agree to the following:

> Risk involved in cycling and associate injuries of cycling

> Fatal road accidents

> Any other fatal life causing events

SAFETY RECOMMENDATIONS

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1) Wear a properly fitted helmet throughout the ride. HELMET COMPULSORY

2 ) Try wearing Cycling gloves help tackle varied climates and conditions and help with a firm grip.

3) Try Wearing fluorescent gear (i.e. jersey / t-shirts) during daylight to help stand out from the surrounding environment.

4) Use reflective tape, gear or accessories at night to be as visible as possible.

5) Equip your bike with front and rear lights for visibility.

6) Please obey all traffic light signals, traffic signs, and road markings as per the law.

7) Keep a safe distance from any vehicle in front of you and beware of their sudden stop to avoid accidents .

 8) Ride at a safe speed.

9) Always use hand signals when turning, slowing down or stopping; before passing other road users, shoulder check and use your bell, or your voice.

DISCLAIMER

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2WheelsKolkata or any of it's affiliation, sponsors, organizers, volunteers, and / or any connected entities and / or persons for this event “ 25 km endurance  on ROAD “ , will not be responsible, and / or liable, for any personal risk, injury, death, and / or loss of properties of self and / or third-parties. The participants for this event will be held solely responsible for all personal risk, injury, death, and / or loss of properties of self and / or third-parties.

Your entry in this Challenge constitutes your full and unconditional agreement to and acceptance of these rules. Entrants agree that 2WheelsKolkata or any of it's affiliation, sponsors, organizers of this giveaway, and their affiliates, subsidiaries, employees, agents or other representatives of any kind shall not be responsible or liable for damages or losses of any kind arising out of or resulting from entry in this giveaway, acceptance or use of a reward, or any other matter related to this giveaway, including, without limitation, claims based on property damage, personal injury and/or death, publicity rights, defamation or invasion of privacy. All decisions related to, as well as all interpretation of, these rules by team of #2wheelskolkata will be final.

RIDER’S NUTRITION

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Nutrition plays a key role in supporting all aspects of riding, including daily targets, weekly mileage, races, recovery and training adaptations, etc.

The main goals of performance Cycling/Riding/Racing nutrition are:

 To provide fuel for the activity required in training

 To prevent injuries, cramps spasms

 To promote recovery and drive training adaptations following sessions

 To fuel for the Cycling/Riding/Racing and recover on race day

Training

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Nutrition for training should be based on the desired training effect. To prepare for this you should practice your race-day nutrition strategies in training. These should be done with a well-designed training week including the following sessions:

 Low-intensity or recovery Cycling/Riding/Racing s with restricted carbohydrate availability

 High-intensity intervals fueled by carbohydrates

 A key race-day session where the full fueling plan for your race-day is practiced

The high-intensity intervals and hill sessions will be carbohydrate dependent. Depending on the timing of this session, including a carbohydrate source with your meals during the day and topping up with a 30g Fast&Up Energy gel just before the activity is advised. Whereas easy miles and recovery Cycling/Riding/Racing s can be fuelled using our own body fat stores, before breakfast is a good time to cover these Cycling/Riding/Racings.

Having a Fast&up Activate pre Cycling/Riding/Racing drink before you get out can lower the perception of effort and make the session feel easier. It is important to have a food and supplements plan going into your chosen race and testing this out in training with one 'train as you race' session per week is essential for the following reasons:

Pre-Cycling/Riding/Racing meal:

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Breakfast is an important the day of your event, to top up energy stores and ensure you are fully fuelled for the start line. Breakfast should be 2-3 hours before the start to allow for full digestion and prevent any chances of gastrointestinal distress while riding. Test your race-day meals in training to ensure it works for you. And just before you start the Cycling/Riding/Racing , consume Fast&Up Activate pre workout drink

During the Cycling/Riding/Racing :

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Your body uses carbohydrates as a source of energy faster in the Cycling/Riding/Racing s, therefore, consuming easy digestible carbohydrates as you go is key. Aim to take in 30 g of carbohydrate Fast&Up energy gel per 30mins. Fuelling should be in the start- if you wait until you are tired to start eating this is often too late.

Hydration: Your fluid requirements will be dependent on sweat rate, aim not to lose greater than 1-2% body mass as a result of sweat loss. With that a lot nutrients are lost and so to replenish it all Fast&Up Reload is a hypotonic effervescent hydration supplement during the Cycling/Riding/Racing for instant hydration and electrolyte replenishment for your body with the right combination of electrolytes, antioxidant, carbohydrates and vitamins.

Recovery: Hard racing depletes muscle glycogen stores and amino acids, causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on both carbohydrate and amino acids intake to replenish muscle glycogen and repair muscle damage. Fluid and electrolytes should be provided to aid rehydration. And so to replenish it all back, instant post workout muscle essential 20 amino acids recovery drink

PRE-TRAINING MEAL

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Hydration: Start the Cycling/Riding/Racing in a hydrated state. Drink 250 ml of Fast&Up Activate effervescent pre-Cycling/Riding/Racing drink to activate the blood flow to the muscles.

Energy: Your pre-Cycling/Riding/Racing meal should be at least 2-3 hours prior to have a good flow of energy.

Recovery: Ensure that you rest well between the sessions as adaptations take place. Overtraining is common in endurance athletes. Aim to get the same amount of sleep throughout your training period.

During your Cycling/Riding/Racing

Hydration: Work out how much you are sweating (per hour) and try not to lose more than 1% of your body mass through sweat loss. Include Fast&Up Reload drink to stay hydrated, energized and focused in the Cycling/Riding/Racing .

Energy: Aim for 30 g of carbohydrate per 30mins from Fast&Up Energy Gel throughout the Cycling/Riding/Racing .

Post-Training

Hydration: For rehydration, aim to replace 150% of the fluid volume lost during the Cycling/Riding/Racing by weighing. Consume Fast&Up Recover drink to replenish the 20amino acids and electrolytes.

Energy: Carbohydrate is one of the key nutrients in recovery as we will have used energy during the Cycling/Riding/Racing . Include a carbohydrate source in your post-Cycling/Riding/Racing meals.

Recovery: Kick-start the recovery process with a carbohydrate-protein meal with Fast&Up Recover drink.

PRE RACE DAY

To maximize the storage, carbohydrate intake can be increased in the 24-48 hours before race-day. To do this, increase the carbohydrate with each meal, use carbohydrate snacks between meals and drink carbohydrate drinks during the day.

Breakfast: Oat meal with fruit bowl and eggs white.

Mid-morning: Handful of dry fruits and nuts

Lunch: Chicken/ Cottage cheese sandwiches with salad.

Afternoon: 500ml Fast&Up reload + Caffeine electrolyte drink.

Snack: Peanuts and fruit bowl

Dinner: Chicken pasta with veggies.

RACE DAY

Breakfast: Have a normal race day oat meal with a fruit

Hydration: Start with enough water from the start of the day and pre-Cycling/Riding/Racing too.

Snacking: A pre-race snack can be used as a final carbohydrate source, have a fruit bowl.

Goal should be on hydration and energy during the race.

Hydration: Aim not to lose more water via sweat loss. Consume at least Fast&Up reload 500 ml of fluid per hour depending on sweat rate, temperature and humidity.

Energy: Aim for 30 g of carbohydrate per 30mins. Alongside fluid intake, an hour of fuel could be Fast&Up Energy Caffeine gels.

Racing depletes muscle glycogen stores, amino acids and causes muscle damage and results in fluid loss. Your recovery nutrition should therefore focus on carbohydrates, protein and water. Fast&Up recovery effervescent drink can be used within 30 minutes of finishing a race to provide carbohydrates and protein to kick-start the recovery process. Follow the below points for your post-race recovery:

• Fast&Up Recover drink immediately post-Cycling/Riding/Racing

• Carbohydrate-protein with veggies within 1-2 hours of finishing

• Have at least 300-500ml waterNote :

• If tyre width is less than 2 inch, that will be in the category of Road Bike

• If tyre width is 2 inch or more than 2 inch, that will be in the category of MTB,