Of course, as a dedicated cyclist your New Year’s resolutions should all be about cycling, so here’s my suggestions when you’re setting yourself some goals for 2014:
Don’t attempt to go from riding zero kilometres per week to riding hundreds because it just won’t happen. Make it realistic and just increase your cycling incrementally. You’re only setting yourself up for failure if you aim too high too quickly.
Make them measurable
Don’t come up with a general statement like ”I’m going to ride my bike more than last year”, instead make it measurable like “I’m going to increase my number of ride days from two to three by 31 March and then by three to four by 30 June” or something similar.
I would like to wish all my loyal followers a very Merry Christmas. I’d also like to extend best wishes to all female cyclists.
I’ve had a great 2013 and I hope you have too. Make sure you use your summer holidays (that’s if you live in the southern hemisphere like me) to ride your bike as much as possible. You’ll definitely benefit from it.
Tiffany wins the Omloop Het Nieuwsblad in 2013.
Pro female cyclist Tiffany Cromwell has always loved sport. Despite her short stature (166 cm) she was a keen basketballer before she was identified as a potential cyclist in a school talent search program in her home state of South Australia. Interestingly fellow pro cyclist Nettie Edmondson attended the same school and was picked up in the same program.
The transition from baggy shorts to lycra was not a difficult one and Tiffany began her career as a professional when she joined (as a guest rider) the Colavita-Sutter team in 2007 at the tender age of 18 and headed to Europe. She’s since ridden for the Lotto, Hitec, Orica-AIS and has just signed a contract with Specialized-lululemon for 2014.
After two years with the Australian Orica-AIS team Tiffany says she’s ready for a change and in fact thrives on change. It takes her out of her comfort zone and helps her to raise the bar. She says that she wouldn’t have made the team switch for just any team, she’s very excited about joining the high profile Specialized-lululemon team which has had consistently good results since it was formed two years ago. Her debut race with the team will be the Tour of Qatar in early February, followed by the defence of her title in the Omloop Het Nieuwsblad in Belgium in late February.
This year’s Christmas list is a little extravagant and is really a bike bling wish list for me. I guarantee that if the special women in your life is a dedicated road cyclist, then she’ll love these suggestions or something similar in her favourite colours. My favourite bike colours are unashamedly white, red & black in combination.
Specialized Amira Pro
This gorgeous bike has a carbon frame and is powered by SRAM Force gearing and includes Roval Rapide carbon wheels. It’s also available in a Specialized-lululemon team replica version and is a bargain at $5,699.
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.
Before I worked in the bike industry (a mere one year ago), I was of the view that if you wanted to buy a road bike then your focus should be on the gearing of the bike, but the more I learn about road bikes, the more I realise that the frame is far more important than the gearing which plays a secondary role.
Just like many road bike buyers, when I bought my current carbon-framed bike I used the level of gearing on the bike as the key determinate. I first decided whether I wanted an aluminium or carbon frame and then I decided that I wanted Ultegra level gearing or better. Once that decision was made, I set about developing a short list of bikes that met this criteria. I also decided that I wanted to buy a women’s specific bike. You can read more about this topic in a couple of previous blog posts I’ve written.
But back to the frame. Just to give you an example which concerns a friend of mine (a male friend). He cracked his carbon bike frame recently. Lets call the brand M. I believe the frame had a manufacturing fault and over time the weak point gave way and it literally snapped and tossed him off, just behind me on a weekend ride.
- Photo courtesy of Sportzhub
At the recent Sydney bike show I was lucky enough to meet Emily Miazga who is the effervescent woman behind Em’s Power Cookies & Bars. Canadian-born Emily runs her own business from the south island of New Zealand and agreed to answer a few questions to help unravel the secrets of her success.
When did you first start making your power bars and cookies?
Back when I was a teenager, I used to make yummy cookies for myself as well as to give to friends, etc. I found people loved yummy cookies and it was fun giving them away, including to my high school teachers! Over the years everyone used to say I should sell my cookies. I ended up studying to be a registered dietician, so followed the foodie-career route. My recipe also evolved. When I started travelling and ended up in NZ, I needed work. So it was a perfect time to launch my power cookies! That was Feb/March 2004.
While I was researching a couple of topics for future blog posts I came across this rather glamorous book called Hollywood Rides a Bike which features images of Hollywood movie stars from a bygone era. I have absolutely no interest in the current crop of Hollywood starlets, but was intrigued by the interesting photographs I found of screen legends like Judy Garland, Elizabeth Taylor and Marilyn Monroe riding bikes. Not all of them are necessarily featured in the book but here’s the ones I found for your interest and entertainment.
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.