Getting Started

• Consult your Doctor before undertaking your Training Schedule. These tips are designed as guidelines but it is your responsibility to ensure you are physically ready to undertake the exercise.
• Is your bike safe to ride? May sound crazy but if you’re having to dust the seat off before throwing your leg over it then it might be an appropriate time to trot down to our cycle shop, get a tune up and check over before you begin your training.
• Have you been set up on the bike correctly? The optimum seat height, handle bar height etc. are vital factors in enabling you to put maximum power into the pedals. It would be a great investment to get specialist advice in correct cycle set up check this out if you haven’t already done so.
• Do you know how to change a tyre? Again, very basic but many people haven’t a proficient system for fixing a puncture. This could make the difference of 15 minutes, or even the difference between finishing and not finishing.
• Spinning. You’ll notice cyclists talk about cadence and spinning. This refers to the number of pedal revolutions per minute, or cadence. Try to maintain a cadence of 90-100 rpm on flat terrain and don’t let it drop below 75 rpm on hills. A cadence monitor makes this very easy or count for 15 seconds and multiply by four. We have several options in cycle computers (speedos) with cadence functions for sale Heart rate monitors are now also very affordable so one of those may be a good investment too.
• Try and focus on pedalling as smoothly as possible. To do this concentrate on a few things. Don’t stamp on the pedals; rather push the downward leg through the entire movement and pull with the upward leg. Concentrate on eliminating dead spots of the pedal stroke at 12 o’clock and 6 o’clock by imagining your leg kicking outwards at 12 o’clock and wiping your foot at 6 o’clock. Hold your upper body firm with your core (abdominal muscles) so as your legs have something to push against The least amount of upper body movement you produce the better the result.
• Build your training up slowly. Just because you’ve got a ride of 100 to 160 km (phew!) to do doesn’t mean you should go out and do that tomorrow. Increase your distance incrementally by about 10-15% per week. Doing it this way will enable your body to recover and adapt from each training session and thus harness the gains you have attempted to make.
• If you miss a session then don’t go out and do double tomorrow or think that it’s time to throw in the towel. The best procedure is to take it as an extra rest day and resume the programme the following day. It happens to all of us, sometimes schedules don’t dictate that training will be done on that day, the weathers abysmal, or you’re just too tired. Relax, and make the most of a bonus day!
• Make sure you hydrate! You should be consuming approximately 750 ml of carbohydrate/electrolyte liquid solution per hour. Leppin Enduro Booster or Peak Fuel High Performance Hydration, are excellent products providing sources of these two elements. Mix as instructed on the packet. These types of product enable your body to hydrate at a faster rate, keeping up with the increased demand. If you suffer from cramping Peak Fuel definitely helps reduce this, I know from experience. Both these products are designed for use before during and after exercise. For maximum results you combine these two products with either Leppin Squeezy or Peak Fuel High Performance Gel taking a shot every half hour to keep you at peak performance. Train with the products in your water regularly so your body gets used to them and you find out the flavours that you prefer. If you turn up to the race with out prior use you may end up with problems. It is not necessary to train all the time with the booster gels they can be saved for racing. It is important to know what suits your body and taste prior to race day, don’t suddenly deviate from your usual mixture at the last minute it may ruin your day.

Basic Training Workouts

Cycle racing is primarily a moderate intensity aerobic event. Below is a list of workouts which should cover all the bases and sufficiently prepare you for any big cycle challenge. The bracketed words are referenced in the Training Schedules.

• Endurance (END) This involves training at a perceived effort of 65-80% for periods of 1-5 hours. This exercise helps the fitness of the cardiovascular system by increasing your body’s ability to uptake and utilize oxygen.
• Hills (HILLS) For hilly races (most NZ races are) it would pay to do at least one ride per week on hilly terrain. When doing this session, spend the time on the flats at a perceived effort of 65-75% and cadence of 90-100rpm. When climbing the hills though, lift the intensity to 80%, using the session as an interval type workout. This will keep it interesting without making it too regimented,
• Up Tempo (UT) (Intermediate Schedule only) One session per week towards the end of the training period should involve an up tempo workout. This is training at the pace you intend to ride, a perceived intensity of 80% effort, for periods of up to 45 minutes. Perhaps starting at 5 minutes and then extending it by 5 minutes per time. The exercise is an excellent workout for your lactate threshold and when coupled with endurance training will make a huge difference to improving your time in a race.
• Strength Endurance (SE) (Intermediate Schedule only) Because of the nature of cycling it is very much strength sport and rather than going to the gym to get stronger you can do it on the bike. Use a perceived effort of 80% and find a hill which is about 5-10 minutes long. Pick a gear which will give a cadence of 50-60 rpm and climb the hill. As you go through the programme, add an extra hill repeat each week until you are doing 4 per session.
• Spin training class (SPIN) There are several spin training classes in operation in Nelson. Contact your local Gym for details. These are an excellent way to improve your cycling in a motivating environment and in a super time-efficient way. They usually last for 1-1½ hours but will give you the gains of at least a 2 hour ride on the road.

Riding in a bunch (BUNCH)

Absolutely critical for cycle events! Make sure you are comfortable riding in close proximity to other cyclists, for your safety and others.

Riding in a bunch is great fun: time seems to go much faster and there are plenty of other riders to chat to about the pitfalls of the beginner cyclist.

Riding in a bunch however can be a harrowing experience for the beginner cyclist so here are some tips which should make your transition into the peleton (bunch) a smooth one. Bunch riding increases your average speed considerably it is worth the effort in mastering it. Learn how to hop on as faster riders pass you by. They will give you a lovely tow in their slip stream just when you think all is lost.

• Don’t slam on the brakes! Try and look ahead as much as possible (just like in a car) and predict when you’ll have to slow down and apply the brakes gradually. There are no brake lights on bikes and we don’t follow the 2 second rule so you have to help each other out.
• Ride directly behind the wheel in front. Try not to overlap the wheel in front or ride too far to one side. If the rider in front has to swerve and your wheel is over their rear wheel then down goes the bunch.
• Keep a close following distance. Start by sitting 60cm (2 feet) behind the wheel in front and gradually lessen that distance. An experienced rider will be able to sit a few cm (an inch or 2) behind the rider in front without too many problems.
• Ride consistently. Try and avoid making any sudden movements. When getting out of the seat to climb a hill, don’t throw a rear wheel backwards into the rider behind you, or a crash could result.
• Use a hydration pack. If you struggle to get to your drink bottle then use a Camelbak or Hydrapak. You’ll hydrate more often and be much safer too. There are several road specific models to choose from which we carry in store.
• Point out the pot holes. When you see a pot hole, broken glass, or other hazard, warn the cyclists behind you by moving round it and pointing to it. Wave riders behind you out from hazards like parked cars and road signs which may be out of their view.

If you would like some help to learn some of these techniques then why not join us on one of our regular training rides or come along to Star & Garter Wheelers Tuesday night races and learn the ropes.