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HomeRunning events in EuropeBeating Your Finest: Our Very Personal Nicolas Cap Takes on La Doyenne

Beating Your Finest: Our Very Personal Nicolas Cap Takes on La Doyenne


Meet La Doyenne

La Doyenne, formally often called Liège-Bastogne-Liège, is a part of the UCI World Tour and one in all Europe’s most esteemed and demanding one-day biking occasions. Its nickname, La Doyenne, roughly interprets to “the outdated woman”, reflecting the occasion’s lengthy historical past, courting again to 1892 when it was first held. 

The route spans roughly 250 to 260 km beginning in Belgium’s industrial metropolis of Liège and winding south in the direction of Bastogne by a myriad of small cities and picturesque Belgian countryside. After reaching its midway level in Bastogne, the route turns round and heads again north to Liège.

The return journey is infamous for its problem, with a sequence of steep climbs often called “côtes.” A number of the most well-known embrace the Côte de La Redoute, Côte de la Roche-aux-Faucons, and the Côte de Saint-Nicolas, all identified for his or her punishing gradients. Every côte serves as a ceremony of passage, making the return journey of La Doyenne an actual problem for even essentially the most seasoned athletes. It is on these steep gradients that legends are made, information are damaged, and private bests are overwhelmed.

The race usually concludes within the suburb of Ans, just a few km away from Liège’s metropolis centre. Right here, the riders have to beat one last climb earlier than reaching the end line.

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Coaching good, not simply exhausting

Like many athletes, one of many largest coaching challenges Nicolas confronted was a scarcity of time. Balancing work, household, and coaching isn’t any straightforward feat, however with only a few hacks, you can also make it occur. Nico’s moto? “Prepare good, not simply exhausting”. He goes on to clarify:

“Effectivity is essential when time is proscribed. By targeted, focused coaching, you may obtain lots. When time is proscribed it isn’t all the time doable to carry amount to your coaching, it’s relatively about honing in on what you particularly want, particularly when making ready for an occasion like La Doyenne.”

Right here’s how he did it:

Utilizing Zwift 

Zwift is a digital coaching app for biking and operating that allows customers to work together, prepare, and compete in a digital world. With Zwift, Nicolas was in a position to simply match periods into his schedule, compete with different customers and set intervals to imitate the terrain he could be going through at La Doyenne.

Take a look at runs

To check his stamina towards the hilly terrain, he did a 200 km take a look at run the week earlier than – confirming his readiness for the upcoming 250-260 km occasion. 

The precise dietary supplements

Nico’s complement regime consists of Maurten gels (the caffeine model) for a carbohydrates enhance, 6D shakes for restoration and the 6D isotonic drink for hydration. And for stamina? Nothing beats XTRACT.

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Bottles

The XTRACT Issue

XTRACT performed a key function in Nico’s coaching plan, offering the burst of endurance and restoration assist he wanted to make it to the end line. Right here’s how he described it:

“You understand that feeling whenever you hit the end line and nonetheless have gas to spare? That was me. I used to be even in a position to be part of a quicker group in the direction of the tip, and I used to be quicker on 80-90% of the climbs than my earlier time.”

As well as, collaborating in occasions like La Doyenne aligns with the values and mission of XTRACT. As defined by Nico:

“At XTRACT, we’re all about serving to athletes hit their objectives – whether or not that is nailing a long-distance run or smashing a brand new private document at an occasion like La Doyenne. We imagine in our product primarily based on private expertise.” 

So it’s not shocking that he represented the model at La Doyenne, carrying the XTRACT restricted version biking cap and describing the expertise as “superb!”.

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Past the end line

Like most endurance junkies, Nico is not one to cease at one occasion. He explains:

“Sporting retains me sharp at work. There’s one thing about biking that is akin to yoga—it is a type of meditation. Once I’m on the bike, my thoughts turns into clear and targeted. It is like hitting the reset button.”

Subsequent on his radar are the Soiled Boar a 170 km gravel course later this 12 months after which the Mallorca 312, a grueling 312 km single-day biking occasion.

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