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I want to commend you on your dedication to training properly for such a big event -- I hope the race goes very well for you and the other cyclists. In response to your question, you can prevent the buildup of lactic acid to some extent through particular training practices, which include appropriate nutrition habits and sport-specific training routines.
It is important to understand how and why lactic acid accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down to a chemical called pyruvate. If you are working at a low enough intensity, sufficient oxygen will be available to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. The result is that some of the pyruvate is converted to lactic acid, which builds up in the muscles and overflows into the bloodstream. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best.
Nutrition and Fluids
First and foremost, stay well-hydrated at all times. This includes before, during, and after training sessions as well as throughout day-to-day activities. During the training sessions and directly afterward, try to consume foods that are easily absorbed and digested. This can include sports replacement drinks. In addition, make sure that you eat soon after each training session -- within the first fifteen minutes if at all possible -- to help replenish your depleted glycogen stores. Your post-exercise snack should include a carbohydrate-protein combination.
Exercise Training
Interval training is the key to reducing lactic acid buildup during races. Your training program leading up to an event should include some interval training two to three days per week. An interval training session consists of high intensity periods interspersed with moderate intensity periods. Your body will learn how to buffer the lactic acid that is created through the alternating high intensity workouts in interval training. During the race, this adaptation will allow you to continue at a higher intensity for a longer duration without feeling the negative effects of the lactic acid building up in your muscles. Of course, on the other days of the week you should perform longer, lower intensity training sessions. Remember, these workouts should be specific to the sporting event (in your case, cycling), and don't forget to stretch properly before and after your workouts.
The combination of good nutrition, hydration, and appropriate training practices will allow you to compete at a high intensity without allowing lactic acid to limit your performance.
It is important to understand how and why lactic acid accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down to a chemical called pyruvate. If you are working at a low enough intensity, sufficient oxygen will be available to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. The result is that some of the pyruvate is converted to lactic acid, which builds up in the muscles and overflows into the bloodstream. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best.
Nutrition and Fluids
First and foremost, stay well-hydrated at all times. This includes before, during, and after training sessions as well as throughout day-to-day activities. During the training sessions and directly afterward, try to consume foods that are easily absorbed and digested. This can include sports replacement drinks. In addition, make sure that you eat soon after each training session -- within the first fifteen minutes if at all possible -- to help replenish your depleted glycogen stores. Your post-exercise snack should include a carbohydrate-protein combination.
Exercise Training
Interval training is the key to reducing lactic acid buildup during races. Your training program leading up to an event should include some interval training two to three days per week. An interval training session consists of high intensity periods interspersed with moderate intensity periods. Your body will learn how to buffer the lactic acid that is created through the alternating high intensity workouts in interval training. During the race, this adaptation will allow you to continue at a higher intensity for a longer duration without feeling the negative effects of the lactic acid building up in your muscles. Of course, on the other days of the week you should perform longer, lower intensity training sessions. Remember, these workouts should be specific to the sporting event (in your case, cycling), and don't forget to stretch properly before and after your workouts.
The combination of good nutrition, hydration, and appropriate training practices will allow you to compete at a high intensity without allowing lactic acid to limit your performance.