The cyclocross season is getting into full swing. Even in this off-road discipline the level is getting higher and higher and consequently every aspect is, and must be, more carefully taken care of. And it's not just about the bike's specs or setup, but also about integration. Joel Bertolini (Instagram photo at the top – Billiani), who is one of the best Italian performers of this specialty, explains how to manage it from this point of view.
The athlete of Selle Italia Guerciotti Elite He's a true perfectionist. He combines supplement use with a healthy diet and a wealth of experience. An experience he brings back to the international arena. He was the only Italian in the last World Cup race in Tabor, for example...
Supplementation and cyclocross: We often talk about supplementation for stage races and time trials. Time trials in particular have extremely stringent protocols that start the days before. Is this the case for you too?
There are certainly some small rules to follow, like eating carbohydrates and chicken the night before the race. Few vegetables, just some zucchini, to limit fiber (like cronomen, ed.). But we don't have a real diet to follow.
In terms of duration, a cross-country race and a road time trial are comparable: is the effort required the same, and consequently, what is your nutrition like beforehand?
The effort is actually similar because you are both at full speed all the time, However, the time trial is a more constant effort while in cyclocross there are many more variations and even some sections to tackle on foot. In Tabor for example I burned about 1.200 calories (a very high expenditure, ed.). Before the race, I always eat a plate of pasta 3 hours before the race, maybe with some prosciutto.
How many watts and heart rate do you average in a cross-country race? And how many calories do you burn?
It's difficult to establish or give a precise number of how many watts, because in cyclocross races it depends on whether you walk a lot or not. Furthermore, there's another, not secondary, and much more practical aspect. And that is: few athletes have two bikes with power meters and therefore if you change bikes you no longer have the parameters.
Can you tell us a little about your pre-race routine? What you eat, what you drink. How do you balance between the recon and the start time?
My typical pre-race day begins with testing the course. And this is where I start paying close attention to supplements (in Bertolini's case). EthicSport, editor's note). After this reconnaissance walk, I usually eat a Sport Fruit or a normal non-protein bar. An hour before departure I take, mixing them, the Pre Race Dynamic and Endurance. And again: 15 minutes before departure I use the Powerflux.
And during the race? Can you eat or do you only drink when you pass the pits? And what do you eat if you do?
In our races we usually don't carry a water bottle because it's difficult to carry the bike on your shoulder. for this reason I only bring with me a super Dextrin Boost gel which I use on the last two laps.
How do you manage the post-race experience? And above all, what factors influence it? Perhaps other races in a row, the weather, or overexertion...
In the post I take the Extreme Recovery within half an hour of arriving. Certainly, having so many races so close together is a problem and needs to be managed as best as possible post-race, especially with fluid supplementation first, and carbohydrates afterwards.
Does climate affect integration?
When it's hot, it's definitely important to take supplements before the race by drinking a lot and taking in salts. While when it's cold it's always important to drink but, clearly, not as much as when it's hot.
Type of route and terrain: do these also affect integration? In this case, we're talking about "millimetric" adjustments, we imagine...
For my part, no, we won't go that far. Personally, I have these habits before and after the race that I find very good. and for this reason I prefer not to change them.
