Handcycle Racing, Training and Nutrition

History of Handcycling | Equipment | Terminology

Handcycle Racing in the United States is governed by the United States Handcycle Federation (USHF) and USA Cycling, and is integrated within able-bodied bicycle racing. Many races throughout the U.S. include handcycle divisions. The USHF promotes a national series in addition to the National Handcycle Championships each summer, which includes all of the handcycle classifications recognized by U.S. Paralympics and the International Paralympic Committee.

Types of Races

Road Race: A road race is a mass start event that involves both tactical skill, the ability to draft, and potentially team dynamics. The race takes place on closed or rolling-enclosure course with a defined distance of usually between 15 and 50 miles. Course can be a circuit of more than two miles - sometimes referred to as a circuit race - where athletes race a predetermined number of laps, or point-to-point.

Time Trial: The Time Trial is an individual's race against the clock. Drafting is not allowed, and riders depart one at a time in fixed intervals - usually one or two minutes. The objective is to cover a given distance - usually between 5 and 15 miles - in the shortest amount of time.

Criterium: Criterium is a mass start event, on a circuit less than 2 miles, often held in downtown areas. Criteriums generally have a time limit, such as 30 minutes or a predetermined number of laps. Timed events are preferred for a handcycle race. Criteriums are the most spectator-friendly race because the "pack" goes by often, and there are frequent lead changes.

Training and Nutrition

Handcycling is a great way to improve overall health and fitness. Top handcyclists are some of the best athletes in the world. Paralympians train 15-20 hours per week during peak season, and can sustain 20+ mph speeds in races longer than 25 miles. Handcycling is also a low-impact, long distance sport and athletes in tours, centuries, and ultra marathons can log as much as 100 miles per day.

There are a variety of coaching and training resources out there. Some key resources are Cyclists Training Bible -Joe Friel, Carmichael Training Systems - Coaches for the 2004 Paralympic Team.

Cyclists who routinely ride must fuel their body and maintain hydration to sustain endurance and energy. There are a variety of products available, and coaches should consider special dietary needs of the disabled athlete when developing a program. In addition, athletes with thermo-regulatory concerns (i.e. cervical injuries) must be cooled down with water from an external source at regular intervals. For information about nutritional and hydration issues, visit the website of the Gatorade Sports Science Institute.