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.
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.
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’.
Cornering 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.
Hill 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……
When 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.
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.
When 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.
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.
Last 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.
Here’s the second guest blog post from sports dietician Rebecca Hay from The Athlete’s Kitchen. Rebecca kindly volunteered to write a few blog posts for WWC and here’s her second contribution about what to take on board during a ride………
The length and intensity of a ride dictates how much and what you might decide to take with you on a bike ride. There is a lot of information in magazines and the internet about how to meet needs. Many cyclists choose to consume water only on their rides. For a short, moderate paced ride this may be enough. When the intensity kicks up though it is time to start thinking about adding some carbohydrate to top up muscle fuel.
Basics – muscles will use glycogen for fuel. Glycogen is stored in our muscles and liver. We have enough stored in our muscles for ~90min of moderate intensity activity.
One of the major topics amongst my riding friends in the last few weeks at the post-ride café visit, has been aggressive birds. Spring has definitely sprung in my neighbourhood and birds are out in force defending their young.
Thankfully my bird attacks have been uneventful where I’ve heard a click noise on my helmet and been aware of an anonymous object nearby, but a few of my friends have not been so lucky. One of them had a butcherbird attack him on Saturday morning and draw blood on his cheek. Another was attacked by an aggressive magpie last week while visiting an area where he doesn’t normally ride. Both of them stayed calm and managed to stay upright but many are not so lucky.
These stories have prompted me to do some research and put a list of facts and tips together.