Category Archives: training

The many benefits of interval training

Bupa Challenge 5About ten years ago, long before I had thought about taking up cycling, I used to go on a morning walk. It was a brisk walk but it was still just a walk. I had been doing the same thing for many years for exercise, but one day I decided to start jogging instead so that I was ‘getting more bang for my buck’. I figured, if I was going to exercise for 30 minutes every morning, then I should up the intensity to gain more in the short period of time.

Years later I realised that the same idea was behind interval training, but because the intervals are so hard you can’t sustain them over long periods of time. But they certainly give you more ‘bang for your buck’ and help you make real improvements in your fitness. I’ve recently started doing intervals as part of my ongoing training program on the bike and I’m seeing real results.

I prefer to do intervals when I’m on the stationery trainer in my garage because I can concentrate on metrics like my cadence, time, gear selection and heart rate. But I plan to do more of them out on the road as I get more practiced.

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Why I should be able to ride on the roads – a female road cyclist’s perspective

Cycle SydneyThere’s been a lot of media space devoted to the issue of bike riders using the roads of late, so I thought I’d put my ‘two bobs worth’ forward.

You’ll note that I haven’t called this blog post ‘Cars v Bikes’ because I really don’t think that’s what it’s about. From my observation many drivers (and by no means all drivers) think that they are entitled to use the roads exclusively and that cyclists should vacate ‘their’ roads or at least pull over and let them pass.

As a road cyclist I think I’m pretty considerate. I do most of my riding early in the morning to avoid heavy traffic, I choose not to ride on major roads except where they can’t be avoided, I obey the road rules, I use front and rear lights early in the morning and late in the afternoon, and I travel at a speed where I rarely hold up a driver for more than a few seconds.

And yet, nearly every time I ride my bike I encounter an aggressive driver who either takes my right of way at a roundabout, comes up very fast behind me and then overtakes in a dangerous manner, and occasionally I’ve been beeped at, or yelled at by impatient people.

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A female cyclist’s guide to measuring your progress

I’ve recently started working with a coach. It’s the first time I’ve used a coach and it’s come about because I’m involved with my cycling club’s women’s team. I don’t really consider myself to be a fully fledged member of the racing team but I decided as one of the key administrators of the team, I’d step up and try a bit more racing this year.

StageONE_Studio_Shimano_Ultegra1_LowRes

Stages Power Meter

Set a goal

So if you ‘re interested in stepping up and either developing your own training program or working with a coach you need to set yourself a goal. Without a specific goal you might as well just continue to be a keen recreational cyclist. There is of course nothing wrong with that, but if you’re serious about training you need to know where you are heading.

Don’t make it so easy that you’ll achieve it in the first month, make it a challenge. And make sure it’s specific like, “I’m going to research all the cycling clubs in my area, join up and try my first race by the middle of this year”. Or it could be that “I’m going to participate in a timed ride like the Amy Gillett Gran Fondo in September 2014”.

My main goal is to improve my time in my Club Championship Individual Time Trial in July. I have all the stats from my first two attempts so I’ll be able to easily measure if there’s an improvement.

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Calling female cyclists – You should try a Cycling Sportif

B2B Apr2014

On my way

I’ve just returned from an excellent weekend of cycling in the NSW central west town of Bathurst. Bathurst holds a special place in my memories because I attended University there some years ago just after I left school so it’s always a pleasure to go back for a nostalgic visit.

Every year Bathurst Cycling Club and Cycling NSW host a great weekend attended by lots of locals and plenty of Sydney cyclists who want to challenge themselves and breathe in some good country air.

There are three events included in the weekend – the NSW Hill Climb Championship, Bathurst Criterium Races and the Blayney to Bathurst race/ride (B2B), a Sportif rather than a race for most of us, which for the uninitiated is a ‘timed event’.

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A women’s guide to better cornering on a road bike

Cornering - MelCornering is one of those fundamental skills you really need to perfect if you’re going to be a good bike rider. I wouldn’t claim to be an expert but my cornering technique has really improved over the years. This has been through watching other riders with superior handling skills to mine, listening to advice, attending skills sessions and practicing what I learnt.

I’m a pretty risk averse person so when I started out on a road bike I used to rely heavily on my brakes every time I went around a corner. Over time I learned that for a vast majority of corners you don’t need to, and shouldn’t brake at all. You might wash off speed before you reach a corner, but you don’t actually brake as you turn.

Women are generally more cautious than men when it comes to anything that involves physical activity and we need lots of a encouragement before we become proficient at something.So here’s my tips learnt from various people and a bit of research.

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How to improve your hill climbing with hill repeats and circuits

Hill climbingHill climbing is definitely one of my weaknesses as a rider and I continue to work on them and slowly improve. I’ve previously written about hill climbing technique and for this post I’ve borrowed the words of the expert on hill climbing drills. Thanks again to Women’s Cycling in Canada for allowing me to reproduce these words of wisdom from Diane Stibbard. Womenscycling.ca is definitely worth a look for a range of interesting articles on technique, products reviews and more. Over to Diane……

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Tips and etiquette for riding in a group

14When I first started riding about five years ago, I was terrified at the idea of riding in a group of people. Every time someone rode close to me I’d move as far away as a could, but over time I’ve grown used to riding in closer proximity to others. In fact, I’ve noticed that the more experienced the other riders are, the closer they are likely to ride beside you, and on the whole this is pretty safe.

So I thought it would be useful to share a few things I’ve learned. This is not a definitive guide and I’m sure there are others both in Australia and around the world who do it differently but these tips will help get you going.

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Motivate yourself with a few women’s cycling videos

This week I’m sharing a few videos I’ve found on You Tube that I thought other female cyclists might find motivational, eduational and entertaining.

Tiffany’s Top Ten Tips for Female Riders

Specialized-lululemon Get Into Cycling

Anna Meares takes Gold in London 2012

Evelyn Stevens: From Banker to Pro Cyclist

I hope you enjoyed them. There are plenty more on You Tube on a myriad of topics so search for your own topics of interest.

Cycling in the sun and heat

Cycling in the sunWhen you live in a country like Australia it is pretty difficult to avoid heat and sun exposure while you’re riding your road bike. The summer sun can be pretty fierce so here’s my tips for handling it.

Ride early and late

I do most of my riding early in the morning. There are a number of reasons for riding early but one of them is definitely sun exposure and heat. You’ll also avoid traffic if you ride early in the day. But if you can’t ride early in the morning then try a twilight ride to avoid the sun.

Stay hydrated

Make sure you carry at least one full waterbottle on your bike, if not two. You can buy insulated bottles like the ones I use from Camelbak. I fill them up with fridge-cooled water before I go out and the water stays cool for hours. If you’re going on a long ride (more than say 60 km) then you should consider a sports drink in a second bottle. This helps with hydration but also energy. There are always places to stop and refill bottles, particularly on organised rides.

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Every girl’s guide to eating before a ride…

Breakfast drinkLast week we brought you Rebecca Hay’s advice on eating during a ride and this week we look at eating before you ride. Over to Rebecca once again…

Should I eat before training?

A very common question among cyclists. The answer depends on a few factors:

  • what you are planning to do?
  • what you want to get out your session? and
  • the duration of your training session.

You can apply some very simple rules based on planned intensity and duration of the activity. Even if you are exercising with weight reduction as one of your goals you will find you train better if you have a little fuel on board before an intense training session.

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