Thriving in the BWR Experience: Surprising Yourself with Growth and Resilience
Preparing for my very first challenging long-distance race and staying focused throughout the event: Tips and strategies.
Few things have given me some anxiety when it comes to cycling because I enjoy it very much, and to be honest, it gives me the exact opposite of anxiety, riding gives me peace and freedom, and the opportunity to get a mental check from the everyday stress of work and anything personal that affect me daily. But participating in the 2023 BWR San Diego was something else on the anxiety scale. I was not overly preoccupied but there is always the unknown factor of something you have not tried before that gives you second thoughts and lots of self-doubt and what-ifs. However, having the right mindset and plan to tackle such a challenging ride can, and will make all the difference in the world. Here are my tips and strategies on how I was able to stay focused throughout the event, and after.
So, what is the BWR (short for Belgian Waffle Ride)?
The BWR is “the only Euro-style spring class on American soil” according to the official BWR website. It is an insanely challenging experience that many riders get to enjoy (or admittedly joyfully suffer), in which they experience a painstakingly beautiful ride with the aim of “surviving” the ride by making it to the finish line. In the end, you get to enjoy the festivities and be rewarded with a delicious one-pint ALE.
But let’s get serious, here are the tips and strategies that I took and which I recommend for anyone doing the legendary BWR.
Pre-Race Preparation
First things first and something that should be number one on your list when deciding if you want/can do the BWR is to make sure you know what you’re getting into. Don’t fret though, the BWR offers several different routes from which participants can pick and choose according to fitness and level of difficulty. Don’t be fooled by taking the shorter ride though, you’ll still suffer, just not as much. Plan an effective training schedule for your race, the more time you prepare and get those miles in and put some serious muscle fibers in your legs the better, trust me! And best make sure you can stick to your schedule though it’s okay to skip leg day at the gym if you do decide to get lots of miles in on your bike. It’s super important to make sure your bicycle is in top condition; from having good knobby and fast-rolling tires and a nicely lubed chain to the proper PSI on your tires. And don’t forget your helmet (must), shoes and good nutrition too, you will lose a lot of calories. I lost 6000+ on my ride.
It is super important to have a good night sleep’s rest though this can be difficult if you’re nervous or anxious the night before your race. My recommendation is to try to have some type of (hot) tea and take some melatonin at your discretion, it helps me calm down and fall asleep faster. Pack everything you will be taking with you way before it’s your bedtime so that you don’t have to worry about it later when you’re trying to fall asleep, it helps to make a list of the things you are taking with you the next day. Lastly, if you can, check out the “BWR’s bible” which is a detailed description of the course, rules, and recommendations so that you are aware and know what to expect during race day.
Race Day
So, it’s race day! and you woke up early and had a light breakfast, right? I hope so because you are going to need some energy for the first part of your ride, the morning of. As you get going you don’t have to worry too much because there are aid and hydration stations along the way every so many miles, so you get to refuel and replenish those calories you have been losing. I’d recommend doing some pre-race warm-up, do your favorite stretches to get those muscles to wake up and ready to fire up. Arrive early! This is not a joke! depending on the venue, parking can be difficult when 2000-plus people get together with cars, bikes, and families. The early bird gets the worm!
After you’ve arrived and checked in with the organizers (because you couldn’t make it to the pre-ride check-in the day before), relax a bit, remember that you’re also enjoying the event so get to socialize with others, meet new people who are more than likely also experiencing their first BWR along with you; listen to the pre-race briefing and any last minute instructions. Finally, stay calm and focused, but also enjoy the excitement and adrenaline rush.
During the race
Get set, ready, and GO! Not too fast, actually; the start will be very slow with so many people around you trying to get going at the same time, so it will be a few minutes before you are cranking up those RPMs. Remember to stick to your plan, or your buddy’s plan for that matter if you didn’t have one, so long you both are at the same fitness level. Following someone always makes it a bit easier because you don’t have to worry about anything other than staying on your friend’s back wheel. If you are into tracking all your data points via your head unit (like I do), keep an eye on your heart rate monitor, speed, and energy levels. Something I found useful was to set a notification on my head unit to remind myself to take in more energy (bars, bananas, energy gels) or drink water, you will notice that it is hard to remember to do such easy mundane tasks, but the truth is you are so focused on what you are doing (like not falling off your saddle or crashing into someone) that you forget you are thirsty, so getting that beeping reminder can be a great way to keep your energy levels up and stay hydrated. I don’t think I have to say this one but do follow the course markers and signs and obey all traffic rules; especially if there were any last-minute changes to the course. Always download the course route and have it uploaded to your head unit in the unlikely event you take a wrong turn and need to get back on course. Keep a good eye on the road for any potholes, traffic, and other riders.
Take advantage of the support/hydration stations, many riders skip them because they have a personal vendetta against themselves wanting to better their time, that’s good and all but take your time and make sure you’re properly energized and hydrated. If you keep at it, you will also have time to become a better cyclist and have a higher endurance level. This next strategy I have is more of a mental one, and I think it’s as important in cycling as it is in any other aspect of life, mentally break the race into smaller sections so that you can make the ride a little more manageable. The organizers will always tell you where every station is so that you can take a break and replenish, use those stations as little markers to keep you going. Setting small goals like that can go a long way.
Overcoming challenges
Inevitably there will be challenges along the way, after all, you did decide to go on a week's vacation to Oaxaca and eat delicious food the week before, right? surely that didn’t get you off track mentally and physically. Regardless of what your situation is, accept the challenges as they may be, in a long-distance race you will experience many challenges simply because you will get tired; a small uphill that would usually feel like a 3% inclination and you usually crush like ripe papaya with your bare hands may feel like a 10% inclination with a headwind. One thing you can do to prepare yourself for common challenges like fatigue, cramps, and saddle sores is to wear your extra padded bibs, change your saddle for a more comfortable one and take salt tablets (electrolytes) with you to aid with the cramps. I take a pain-relieving pain spray for those unexpected, all-of-the-sudden cramps that creep up on you at the worst time.
Remember to enjoy the ride as much as possible even though it’s painfully fun and difficult, having a good and positive attitude will help you so much and get your mind off negative thoughts. Have a chat with your buddy, just talk about anything, enjoy the ride and the scenery, and remember that you’ve already set your goals before the race by breaking them into smaller and achievable segments. Get in the YOUR zone and use whatever mental strategy you usually use to help you overcome difficult situations; you can do positive self-talk and mindfulness to stay focused and calm.
If after deploying the arsenal of mental strategies that you regularly use you are still feeling a bit down, you can always seek the help and support from other riders, volunteers, or medical staff if needed. My recommendation is to take it down a notch, two or three if necessary but keep pushing, you will be surprised at how capable you can be under stress; keep your head up and if needed take a break, there is no shame whatsoever when it comes to your physical and mental health in this situation; more than likely a fellow rider will stop by and check on you and cheer you up; that is one of the things I love about the cycling community, we are all here to help each other.
Crossing the finish line
So, you “survived” didn’t you? It’s time to claim your pint-size ale and have some amazingly delicious and well-deserved tacos (or whatever rocks your boat), YOU DESERVE IT! While not everyone does thank the event organizers, it is well received when you thank them, after all, they made it possible for you to suffer like never before, so thank them if you can. Again, refuel and rehydrate with your favorite food and drink. Do make sure to stretch your muscles as they just went through some serious workout, this will help avoid the cramps, you’ll thank me later.
Now that you have finished the ride, reflect on what you have just accomplished, it was no easy task, you can internalize and learn from what you have just experienced. If you have done the ride before, compare it to your previous ride(s) and reflect on the areas where you have improved and where you can still improve. Now it’s time to take some photos and let the world know that you have earned additional bragging rights, all that is left is to socialize and enjoy the post-race festivities.
Post-Race Recovery
Now that you have arrived home, some things still need to be done for you to bounce back to a good and healthy physical and mental state. Start by resting your body, followed by more of the same, honestly, take it easy champ. Keep hydrating yourself and eating well, nourish your body. After a long ride, even if it’s one of those long weekend rides, I give myself at the very least two days to let my legs rest. After those two days, I recommend resuming your training gradually. You can do the famous “recovery ride”, or simply go for walks around your neighborhood, above all just try to avoid overexertion or injury by going all out on your first workout after the race, your legs will thank you immensely.
In conclusion, long-distance racing/rides like the Belgian Waffle Ride (BWR) are a demanding endeavor both physically, and mentally for riders of all levels, but the experience is also very rewarding. The most important strategy for any type of long-distance endurance ride is proper preparation, focus, and resilience. Participating in long-distance racing like the BWR comes with the added benefit of promoting physical and mental fitness, camaraderie, and personal growth. You will be surprised how much you can accomplish, and you will happily surprise yourself if you stick to your plan. One piece of advice for riders of all fitness levels is to always enjoy the journey and savor your accomplishment. Stay ride-thirsty friends!
2023 BWR San Diego Stats:
Course: WAFER.
Distance completed: 77.30 miles.
Elevation gain: 6,227 feet.
Moving time: 6:32:58.
Total time: 8:04:16.
Calories burned: 6,169.
Satisfaction level: 100/100.
