Understanding Breakaway Strategy, Stars and Extras, and the Hidden Work of the Tour de France
Stage 9 was breakaway day. Matthew Van der Poel won after what looked like a rough start to his Tour. Quinn Simmons from Trek did the work of a hundred men in the break. And it gave us the perfect opportunity to understand how breakaways actually form at the Tour level, and what rest days really entail for professional cyclists.
This is insider knowledge that changes how you watch cycling.
The "Stars and Extras" Method: How Riders Get in Breakaways
When you watch a breakaway form, it looks random. Riders attack. Riders chase. Then suddenly a group of ten riders rides away and the Peloton lets them go.
But there's a method to it.
I call it "Stars and Extras." Here's how it works.
First, you identify the key players, the "stars." These are riders who have the fitness, the positioning sense, and the commitment to get in breakaways. At Stage 9, the stars were obvious: Matthew Van der Poel, Tom Pidcock, and Quinn Simmons from Trek.
If you watch from kilometer zero, you'll see these riders constantly testing the race. They're jumping in moves on climbs. They're forcing the pace. Their teams are helping them position. They're the ones sniffing out the breakaway before it even goes.
Then you have the "extras." These are strong riders who can follow the stars. They might not initiate the moves, but they can follow when the elastic snaps and the breakaway finally sticks.
As a coach working with amateur athletes, I tell them this: if you want to get in the breakaway, key off the stars. Watch who's making moves. Follow those riders. Stay where they are. When the elastic snaps, you'll be in position to follow them into the break.
It's not complicated. It's just about identifying who knows what they're doing and staying close.
How Van der Poel Made It Happen
Matthew Van der Poel had a rough first week. His results weren't reflecting his actual form. But his father pointed something out in an interview that's crucial to understand about professional cycling.
The TV doesn't show you how riders actually feel.
Van der Poel's results weren't there, but he was putting in incredible leadouts. He was getting in position. He was doing the work. He just didn't have the legs when it mattered.
Until Stage 9.
Watch the replay from the beginning of the race. You'll see Van der Poel testing moves on the climbs. You'll see him jumping in early attacks. You'll see him forcing the pace right before the breakaway went. He was in the mix the entire time, following the "stars and extras" principle. When the group finally went, he was there. And this time, he had the legs.
That's what separates good riders from great ones. They stay committed. They keep trying. They don't give up after one or two failed attempts.
Quinn Simmons: The Work of a Hundred Men
We predicted yesterday that Quinn Simmons would win this stage. We were wrong about who won, but we were right about Quinn being the key player.
Quinn did the work of a hundred men in that breakaway.
Trek put two riders in the break with him. But at some point, Quinn took over. He was driving the pace. He was controlling the group. He was doing the work that should have been shared among multiple teams.
This is what separates climbers and opportunistic breakaway riders from the true believers in a break. Quinn believed he could get the win. Or if he couldn't get it himself, he believed Trek could. So he worked.
In amateur racing, this is the mentality that gets you results. You have to be willing to do more work than you should have to do. You have to be committed. You can't just coast on a wheel.
Quinn was committed.
The Challenge of Making the Break
Here's what surprised me about Stage 9. The breakaway took just over an hour to establish.
An hour. Of constant attacking, constant testing, constant jockeying for position.
This is what most amateur cyclists don't understand. Getting in a breakaway isn't about one attack. It's about being present for the entire race. It's about positioning yourself so when the elastic finally snaps, you're there.
Most amateur riders either overcommit early, attacking and getting dropped. Or they sit back thinking the perfect moment will present itself, and then they're not there when it does.
The professionals know better. You follow the stars. You stay positioned. You test when you can. You wait for the moment when the Peloton checks up, and that's when the break goes.
For coaches working with athletes who want to get in breakaways, this is the lesson. It's not about the one perfect attack. It's about staying present, staying committed, and being ready when the moment comes.
The Rest Day Strategy That Most Riders Get Wrong
Tomorrow is a rest day. And this is where a lot of riders lose time.
Most people think a rest day means recovery. Sleep a lot. Don't do much. Save your legs.
That's wrong.
A rest day is actually about doing the right things to stay fresh and ready to race. Here's what that actually looks like.
The Ride
You have to get on the bike. A complete rest day with zero activity is a mistake. Your legs get stiff. Your body blocks. Your heart rate goes crazy the next day.
A proper rest day includes an easy spin, maybe 30 to 60 minutes. Throw in some openers. Get some intensity. Keep your body loose and ready to go.
The Food
This is where most riders mess up. They think a rest day means eating less. Wrong.
Your metabolism is faster at the Tour. You're burning massive calories. You need to eat a lot. The reality is, you're eating so much at the Tour that eating becomes a chore. You're always full. You're always bloated. You never feel great because you're constantly eating.
On a rest day, you still need to eat aggressively. You need to replenish your glycogen stores. You need carbohydrates. A lot of them. Many riders come out of rest days tired because they didn't eat enough to support their metabolism.
The Sleep
You need sleep, but you don't need crazy amounts of sleep. People think a rest day is for catching up on sleep. Wrong again.
When you try to catch up on sleep, when you sleep too much, you wake up groggy. You feel off the next day and the day after that. It's a mistake.
Sleep as you normally would. Maybe a little extra, but don't go crazy. Get quality sleep, not quantity sleep.
The Miscellaneous
Some riders come out of rest days struggling. Usually it's because they didn't do enough intensity on the bike, they didn't eat enough, or they slept too much. Fix those three things and you'll be fresh.
The only exception is if a rider is sick or already struggling. Then you might need to shut it down more, do less, and try to get ahead of the problem. But if you're struggling that much, you're probably already so far down on GC that it doesn't matter anyway.
