Part 4: The Secret to Good Form and a Calm Mind on Event Day
With this series of content in the Cycling Academy with Matej Mohorič, we promote a culture of respect for the road, the rules, and for one another. Respectful. Sporty. Safe.
In the fourth article of the series, we touch on a topic we all know but often underestimate: physical preparation. At the Merkur zavarovalnica L’Etape Slovenia by Tour de France events, enjoyment is possible at various levels, but the difference between "I survived" and "I rode smartly" is made long before in the months when you are planning your participation. We reveal the secret of how to build base endurance by integrating strength exercises and recovery, with the goal of having the body return exactly what was given to it on event day: kilometers, quality training, and rest.
How many kilometers are enough?
As a practical guide, we recommend that a recreational cyclist has at least 3,000 kilometers ridden by the start of the current season. This is not a competitive standard, but a threshold that, for most, represents enough repetitions for endurance, comfort on the bike, stable technique, and basic resistance to fatigue. If you are below this threshold, don't worry. In this case, it becomes even more important that training sessions are thoughtful, quality rest and sleep are guaranteed, and that on the day of the event, you choose a pace your body can handle rather than following a faster group.
Why combining sports pays off and why the bike alone isn't enough
Cycling is exceptional for building endurance, but it is also one-sided, lots of repetition of the same movements, a prolonged (forced) posture, and strain on specific muscle groups, primarily much stronger leg muscles. Therefore, for recreational cyclists, a combination pays off especially well. Cycling plus strength exercises for the legs, the whole body, core stabilization, flexibility, and light supplementary activities such as running, Nordic walking in the hills, relaxation exercises for mindfulness, breathing techniques, and strengthening the capacity for internal observation.
A stable core acts as a power transmitter. When we get tired, we begin to "sink," compensating for our posture with stronger muscles, which consequently causes pain in other parts of the body and creates asymmetry, most often affecting the shoulder girdle. With a collapsed core posture, we also negatively affect riding technique; pedal pressure becomes less efficient, we are less relaxed and technically imprecise on descents, and the possibility of (fatal) errors and injuries increases.
From theory to practice: Exercises for optimal well-being on your cycling adventures
Strength exercises for legs, core, and stabilization (2× per week, 25–40 min)
Below, we present a selection of exercises you can perform at home or in a fitness center. To start, 2–3 sets of 8–12 repetitions are sufficient; for static exercises, hold the position for 20–45 seconds. Perform all exercises with feeling, attention, and focus on correct technique. Over time, increase the number of repetitions or add another set.
In strength training, the golden rule applies: better less, but technically correct and regular, than a lot and by force. Let strength training become your regular weekly routine.
Leg and hip joint strength
- Squat (body weight or with a dumbbell in front of the chest): leg strength, glutes.
- Lunges (forward or sideways): glute and thigh strength.
- Deadlift with slightly bent knees (Romanian): hamstrings and glutes.
- Step-up on a bench: excellent for mimicking the pedal stroke, especially single-legged; perform slowly and controlled.
Core and stabilization
- Plank (front): without an arched lower back.
- Side Plank: stabilization of the core and hips, very useful for stability on the bike.
- Bird-Dog: in the starting position on all fours, pay attention to the correct placement of hands and knees, then alternately lift the opposite arm and leg simultaneously while keeping the pelvis in a neutral position. Focus on coordinated arm-leg movement and breathing. An excellent exercise for coordination, strengthening back muscles, and core stabilization.
- Dead Bug (lying down, alternating arm and leg lower): core stabilization without straining the back.
If you are a beginner, an hour of exercise under professional guidance (e.g., personal trainer, physiotherapist) to learn the correct technique for seemingly simple exercises is your strategic investment in health, well-being, body flexibility, and injury prevention.
Simulating the route profile in training
The best preparation for body and mind is that at least part of your cycling rides mimic the route profile of the event:
- If several climbs await you, train on climbs
- If the route is rolling, train longer steady sections with a rolling profile.
Another simple rule, once you have acquired a sufficient amount of kilometers for a quality base and your cycling fitness becomes stable, introduce training sessions that mimic your planned rhythm for the recreational event. It is also good to regularly e.g., once a week do a shorter, more dynamic, and intense workout. Form is built systematically, not by being a "hero of the day." If you have a recovery day, stick to a leisurely rhythm and don't try to set personal bests on segments.
Rest, sleep, and recovery: This is where training "happens"
Training is a stimulus and stress for the body; progress occurs during rest. Sleep is one of the most powerful habits affecting recovery, concentration, and stability in decisive moments. If you sleep too little, fatigue accumulates, technique deteriorates, and the risk of errors and injuries increases.
How to optimize recovery in practice?
Back to basics! Sleep routine, going to bed at the same time, getting sufficient sleep, keeping the bedroom quiet and cool, avoiding screens before bed, reducing late-afternoon caffeine, avoiding heavy food late at night, limiting alcohol, and avoiding strenuous training at least 2 hours before bed.
Recovery is not just sleep. The process also includes light recovery rides, stretching, sufficient hydration, and caloric intake after training, and crucially: including entire training sessions performed in a heart rate zone that represents recovery for you.
7–14 days before the event
Many recreational cyclists fall into the trap of doing too much in the last week before the event. In the final days, form is no longer built, but it can be very quickly ruined by overtraining, leaving your body tired. In the last week before the event, it is advisable to reduce volume, maintain short, quality stimuli, and arrive at the start fresh, with nutrition also playing an important role.
Getting to the start on time: Less stress, more energy
A lot of energy is lost before we even turn the pedals. In the rush, searching for parking, nervousness, and late preparation. Therefore, set the goal for the day while still at home: prepare your equipment the night before, fill your bottles, prepare your food, and check the technical condition of your bike. Arrive at the venue early enough to have time for calm preparation, a short warm-up lap, or a few muscle activation exercises and a calm entry into the starting area.
Additional stress is not adrenaline; it is an unnecessary waste of energy, which can show up all too quickly on a demanding climb.
A quick tip from Matej Mohorič
Form is not just in the legs. It is also in how you sleep, how stable your core is, and how smartly you distribute your power. When you arrive at the start rested and stress-free, you've already done half the job." — Matej Mohorič
Conclusion
To make your cycling at L’Etape Slovenia as enjoyable as possible, build on three things: a quality endurance cycling base, regular integration of strength and stabilization exercises, and recovery for progress. And furthermore—register for the event as soon as possible, as your preparations will be more systematic and thoughtful; above all, you will start them at the right time.
👉 Respectful. Sporty. Safe. Together we strengthen tolerance, sportsmanship, and mutual respect. [>>>Further reading]
