The importance of nutrition in your ride recovery

Earlier this year I attended a women’s training camp and met sports dietician  Rebecca Hay from The Athlete’s Kitchen. Rebecca kindly volunteered to write a few blog posts for WWC and here’s her first contribution about recovering from a ride……… How do you recover after a ride?  There is a lot of information around how best to recover …but how do you know if it is correct? Despite what you often read carbohydrate should make up the bulk of what you consume. It is used to fill muscles up again with glycogen – this is muscle fuel.  You will empty

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The life of a female pro cyclist in Europe

I’ve always wondered what it would be like spending part of the year living in Europe. My fantasies have centred more around hanging out in Tuscany for six months and learning to speak Italian but I’m also interested in what it would be like to live the life of a female pro cyclist (not that I have the talent). You may remember I interviewed Aussie cyclist Jo Hogan in January before she headed for the cycling season in Spain. Jo is now part the way through a great season in Europe and she reflects on her own website The Healthy

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What does a girl need to get started in road cycling?

Obviously the most important thing to get into road cycling is a bike but there’s also a few other items that will enhance the experience for any budding roadie, both women and men. A road bike You can spend any where from about $800 to $20,000 on a road bike, even cheaper if you opt for a second hand or low quality one. However, like all manufactured items in our modern world, you do tend to get what you pay for, so stretch your budget just a little and you’ll enjoy the riding experience much more. I suggest you consider

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Resistance training for female cyclists

Whether you’re a competitive or recreational cyclist you can benefit from regular resistance/strength training sessions at the gym. Cycling is an endurance activity, while resistance training is an anaerobic activity, that is, periods of work interspersed with periods of rest. But regular resistance training can improve your strength, help you maintain bone mass and aid in injury prevention. I’ve been doing a weekly resistance training session for about seven years which is longer than I’ve been cycling. I believe it plays an important part in my exercise program which also includes jogging. My focus has always been on general resistance

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Success – Kacie & Dani race across America

A couple of months ago I wrote about the amazing Kacie & Dani who were in heavy training to complete the 3,000 mile Race Across America. I’m pleased to say that the pair made it, and I was lucky enough to catch up with them again post race. Q: Were you both nervous in the days leading up to big race? And did you feel like you’d trained enough? Dani: I wasn’t nervous. I tend to not get overly anxious before big races or nervous. I did feel overwhelmed in the days before we left Atlanta, I felt like I

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Riding in cool and cold weather for female road cyclists

I wrote about the subject of dressing for riding in cooler weather in April last year and while this post is not dissimilar, I’ve changed a few items and habits in my cycling wardrobe and I’m happy to share my updated preferences. Firstly, I need to stress that I live in Sydney, Australia and we enjoy a temperate climate which affords me warm summers, and cool (not really cold) winters. I know many of you live in climates where you frequently experience sub-zero temperatures which thankfully I’ve never experienced on my bike so I won’t be covering that subject here. I thought it would be useful to share with you

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Watch out for the 2013 Giro Rosa

One of the things I said I would do when I started this blog nearly two years ago was to provide regular updates about women’s professional cycling, and while I’ve done a few cyclist profiles, I haven’t done nearly enough to inform my readers about women’s pro cycling. So here’s an attempt at least to get you all on board with an update about one of the biggest women’s pro races of the year – the Giro Rosa, which was formerly known as the Giro Donne. Firstly, I have to say that I can’t fathom why the Giro Rosa and

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How to stay safe riding on the road

Too often  I read about cyclists being killed or injured on our roads and each time I read with great sadness. But recently when I read about a female cyclist being killed on a Sydney road it seemed all too close. It reminded me how vulnerable we all are when we ride on the roads, so I thought it was timely to share a few tips I’ve picked up about riding safely on roads. Be clear and assertive Make sure you signal your intentions to other road users by signalling with your arms when you are turning left or right.

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Finding the right saddle for female cyclists

Finding the right saddle should be a high priority for all female cyclists. I’m a strong advocate of women-specific saddles, like I am of women specific bikes, because women have very different anatomy to men and therefore have very different needs. The good news is that if you buy a women- specific bike then it will already be fitted with a women’s saddle so you’re already part the way there. I was really lucky that my Specialized road bike came with a saddle (pictured) that suited me and I’m still using it, two and a half years later. One potential

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10 great cycle routes for women

Women Who Cycle was contacted by a guy called Aaron who offered to write a blog post about great bike routes around the world for women (and men of course too). I couldn’t turn him down. So here’s Aaron’s top 10 around the globe…….. Not all of us are like Bradley Wiggins and Chris Froome – as cyclists we don’t all aspire to conquer the biggest, greatest races the world has to offer, and we’re not all enamoured by the Tour De France. Although many of us do cycle for fitness, many of us also cycle for pleasure, and would

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