Winter Training Blog – Part 2

Winter Turbo Sessions

When winter draws in and the weather gets less inspiring, spending time outside on the bike seems less appealing and sometimes, not possible owing to floods, ice or snow. Turbo training is a great way to keep your fitness ticking over.

The following sessions offer some variety to keep boredom at bay and make the sessions more appealing. You can achieve a lot in a short time. Try to make a turbo session a regular part of your winter fitness programme. However, always get a check up from your GP before undertaking strenuous turbo training sessions. The reason that turbo sessions are so effective is because they are hard!!

Just like the rides you do outside, you should think about fuelling and hydrating. Before you do a high intensive session you need to be in the right state of mind. For additional focus and extra kick you can take caffeine drink like HIGH5 ZERO X’treme or a caffeine gel like HIGH5 IsoGel Plus Citrus.

With no air resistance (except maybe a fan), you will be sweating a lot on the turbo. If you’re not, then you’re not doing it right! The below sessions are all around 1 hour long. Refuelling with carbohydrates is not essential so a zero calorie electrolyte drink like HIGH5 ZERO will keep you hydrated.

Don’t forget to take a HIGH5 Protein Recovery drink straight after your session. We like to prepare it before we go on the turbo and have it ready in the fridge for immediate refreshment and to kick start your recovery. High quality whey protein isolate contributes to muscle growth and maintenance.

We’ve prepared 4 sessions to get you sweating…

Session 1

This session is designed to raise your lactate threshold and help you perform near it.

Warm-up

5 minutes spinning while increasing gearing/resistance, followed by 5 minutes of 10 seconds sprint and 50 seconds recovery.

Main set: 3-6 x 5min with 3min recovery

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Shift to the big chain ring and work hard for 5 minutes. Aim for a heart rate 15-25 beats below your maximum or, if using power, your FTP. The trick is not to go out too hard at the start so that you can maintain the pace for the full 5 minutes.

At the end of 5 minutes, drop back to the small chain ring, drop the resistance and spin easy for 3 minutes.

Depending on your ability/fitness, repeat this work/recovery cycle for three to six reps.

Cool-down

10 minutes easy spinning.

Session 2

This session is designed for building hill strength, as well as mental toughness!

Warm-up

10 minutes easy spinning, including some 10-20 second seated sprints in the second 5 minutes.

Main set: 3 x 6min of ascending difficulty with 2min recovery

Select the big ring but with a moderate sprocket (for example, 22t) the resistance should be at about a third of your turbo’s maximum. Ride moderately hard. After 3 minutes, shift up two gears and try to maintain the same cadence for a further 2 minutes. Finally, shift up another two gears and ride hard for a minute out of the saddle.

Drop to the small chain ring, drop the resistance and recover with easy spinning for two minutes. Shift back to the big ring but this time perform the ‘3 minutes, 2 minutes, 1 minute sequence with two more clicks of resistance.

Recover for two minutes again and then work through the ‘3, 2,1, again cranking it up by two clicks/gears.

Cool-down

10 minutes easy spinning.

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Session 3

This session is designed to develop climbing strength and pacing.

Warm-up

10 minutes easy spinning.

Main set – Up & down the gear block in 1min intervals

Zero your trip computer and select a fairly heavy resistance on the turbo along with your bottom gear (for example, 39 x 25). Ride sustainably hard, remembering you’ve got a long drag ahead and it’s going to get harder before it gets easier. Every minute shift up one gear all the way through the block. By the time you’re at the 11t or 12t, you should barely be turning the cranks. Keep going until you’ve been up and down the entire block twice.

The workout should take 33, 37 or 41 minutes depending whether you have a 9, 10 or 11 speed groupset. How far did you cover? Try to beat it next time!

Cool-down

10 minutes easy spinning.

Session 4

This session is designed to do a bit of everything! Pedalling technique, leg speed, strength, power and sustained effort.

Warm-up

10 minutes easy spinning.

Main Set

10min spin-ups

With resistance and gear fairly low, stay seated and spin up to maximum cadence. Hold the cadence up to 30 seconds and recover at an easy spin for the rest of the minute.

10min mixed climb

Crank up the resistance to high and find a gear that allows you, when working fairly hard, to maintain a cadence of 80-90rpm. Climb seated for 1 minute and then, having clicked up a couple of gears, climb out of the saddle. Alternative between seated and out of saddle riding every minute.

10min big gear sprints

Recover spinning easily for 1 minute at the end of the climb, and then select a high resistance and a big gear. From a standing start, sprint out of the saddle to get on top of the gear and then sit down and maintain the sprint. It should be a 100% 30 second effort. Rest completely for 90 seconds between efforts.

10min time trial

At medium resistance and gearing that allows you to work hard, but sustainably, at 90-100rpm ride a consistent 10 minutes. Try to make your effort constant without any tailing off.

Cool-down

10 minutes easy spinning.

So there you have it, four super awesome turbo sessions to bring pain and suffering back into your training schedule.

Enjoy!

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10 Reasons to join a RIDE IT event in 2017

If you’re looking for a challenge or just need some extra motivation to get out on your bike in 2017 then here’s 10 reasons why you should check out the Evans Cycles RIDE IT series.

1. Explore new areas
RIDE IT events take place right across the country, so offers a great way for riders to explore some new regions with the knowledge you’ll be riding routes designed to take in the best cycling those areas have to offer. There are some real bucket list riding spots on the schedule that every cyclist should experience at least once; Such as the Yorkshire Moors, Brecon Beacons, Peak District, North Wales and South Downs to name a few.
2. Ride with others
Sometimes things are better together and that’s definitely true for cycling, whether it’s the friendly encouragement to get over that hill, the thrill of riding in a group or the wheel that brings you to the finish when your legs are tired, you’ll usually find some new RIDE IT friends along the way.
3. Try another cycling discipline
RIDE IT events feature a choice of road sportives, off road MTB rides and increasingly popular mixed terrain Sportive Cross rides aimed at those with cyclocross or adventure road bikes. If you only ever ride on the road or you’re a die-hard mountain biker that never ventures on to the tarmac you could be missing out on some of the fun so why not set yourself a goal to try something different in 2017?

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4. A day out with the family
At all the RIDE IT events kids under 16 can ride for free when accompanied by an adult so they’re a great way to get the family out on their bikes and enjoying a ride together. At many of the events there are fun route distances of around 15 miles that are ideal for novice and younger riders.
5. Set yourself a challenge
One question the RIDE IT team often get asked is “Am I good enough to take part”? With this in mind the event series is designed to cater for riders of all abilities. The events feature a range of route options which make it easy to find a challenge that’s suited to your ability whether you’re a novice or experienced rider. There’s everything from 15 mile fun rides and local rides from Evans Cycles stores rides right up to 100 mile plus epic challenges such as the King of The Downs.
6. Ride with an Olympic legend
Riders taking part in the HOY 100 sportive could find themselves riding alongside Olympic legend Sir Chris Hoy. The ride is based in Cheshire and features a choice of 100km or 100 mile routes that offer a great mix of flat and fast lanes across the Cheshire Plains as well as some challenging climbs on the edge of the Peak District.
7. Be king for a day
For those looking for a real challenge then the King of The Downs is the flagship event of the RIDE IT series. It’s harder, longer and hillier than the rest, offering cyclists a chance to test their legs against some of the toughest hills in the South East. The 115 mile route has over 9,000 feet of ascent and takes in 10 iconic climbs that will be familiar to many cyclists with them having featured in events such as the 2012 Olympic road race route and the RideLondon-Surrey Classic.
8. Well stocked feed stations
Every cyclist knows a decent bit of cake can make a ride. The cherry loaf and lemon drizzle at the RIDE IT feed stops gets regular compliments from participants. As well as the cake the feed stops are supported by HIGH5 so there’s a selection of their sports nutrition products alongside a range of regular food on offer to fuel you to the end of your ride.
9. Mechanical back up should things go wrong
Hopefully your ride goes smoothly and you never need the services of the support van but it’s great to know that should you have a mechanical or your legs just decide they’ve really had enough then there’s someone to call on to come your aid. Often they’ll be able to fix mechanical issues at the road side so you can continue your ride but if not they’ll bring you and your bike back to the event centre.
10. Enter early for some HIGH5 freebies
The RIDE IT series is supported by HIGH5, not only are the feed stops well stocked with HIGH5 sports nutrition products, all riders who enter an event more than 8 weeks in advance can claim a free HIGH5 Bottle pack at the event.

For more information on any of the RIDE IT events visit – http://www.evanscycles.com/ride-it

To find out how you and a friend can win one of five pairs of free entries to an Evans RIDE IT of your choice, simply click here.

 

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winter nutrition

Winter Training Blog – Part 1

Winter offers a great opportunity to spice up your training and to try new sessions. We asked our friends at Andy Cook Cycling how to keep yourself riding through those cold winter months.

  1. Try riding your usual routes the other way round for a change and to add variety.
  2. Devise some small road circuits for use in the winter months, around 6-8 miles long. This means you are never too far from home should the weather turn or you run out of energy. Time yourself and try to beat it on the following lap!
  3. Commuting to work on a bike is a great way to utilise your travelling time and will keep your fitness ticking over.
  4. Keep motivated by looking back on your season and evaluate what you have achieved. Then look ahead to next season. Identify your goals and plan accordingly. Think about the events you want to enter.
  5. Join a club or go out with a group of like-minded friends. You’re more likely to get out of bed if you’ve arranged a meeting time and point. Riding in a group with the inevitable banter and competitive edge will make the miles more enjoyable and the hours pass far quicker. Other benefits include the fact that you’ll always have someone with you should you run into trouble to give a helping hand with mechanical issues. Sprint up the hills and then regroup at the top. Joining a club is also a great way to learn from experienced cyclists. You will learn the etiquette and skills of group riding. This will help at your next events.
  6. If you like to use events to keep you focused and motivated, try some winter sportives, reliability trials or Audax events.

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If you don’t get the chance to ride during daylight, it can be daunting to ride in the dark but there are still options to stay on the bike:

  1. Try some of your local industrial estates. They are usually well-lit and traffic-free in the evenings: great for an hour’s tempo ride or intervals. It’s also a good opportunity to perfect cornering/gearing technique. Sprinting out of corners on a short 1 km circuit is great interval training.
  2. Try the Velodrome (if you live near a velodrome – there are more and more popping up around the country), they often have winter track leagues or sessions on during the evenings. It’s a great way of completing a good session in the warm and dry.
  3. Outdoor velodromes or cycling circuits often put on training sessions during the winter months. A great way to get some riding in on traffic free roads!
  4. Hit the turbo. High intensity interval sessions are very effective for maintaining and improving your fitness without needing to spend hours on the bike.

There are a lot of tips and tricks to keep you riding throughout the winter. It is after all the best opportunity to improve on areas of weakness and test out that new bike you want for Christmas.

In part 2 of the winter training series of blogs we will delve into some great turbo sessions for those days that you just to want to stay indoors.

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Nutrition tips to get you through the winter

With the cold frosts and shorter days setting in, a lot of us need that little bit of extra motivation to get out there and train. Winter training is the time where we can all work on our weaknesses to make us a better, stronger athlete. With time away from competition, we can introduce fun training sessions and even get more experimental with our approach!

One very popular training component which athletes should focus on during winter is their nutrition. The right nutrition will give you energy for your training sessions, help you recover better and strengthen your immune system. This is especially important in the winter, where we are more susceptible to becoming ill.

One myth which certainly needs putting straight is that “protein is just for body builders”. Protein is an essential component of any diet, no matter what your age, gender, ability or activity level is. Essential for many functions in the body such as repair and growth of muscle tissue, protein can also help keep us fuller for longer, meaning we’re less likely to reach for the cookie jar. Your immune response requires rapid cell replication and the production of proteins to ensure that we can fight off illness. Therefore, being slightly deficient in protein can increase your risk of becoming ill.

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Athletes who exercise three to five times per week would benefit from consuming 1.4-2.0g of protein per kilogram of bodyweight(1). As an example, if you weigh 70kg you should aim to consume 98g-140g of protein per day. Your protein and fat intake should stay fairly consistent on a day-to-day basis and it is best to periodise your carbohydrates around training.

As far as protein timing is concerned, it is best to spread your protein intake evenly over the day(2).Consuming protein at every meal and snack seems to work best for recovery rather than consuming a large amount in one go or at the end of the day for example.

We’ve put together our top five products to make your winter training hours a little more warming both physically and mentally!

1. HIGH5 Protein Hit

This is brand new to our healthy snack range and is already a firm winner in our office. In three mouthwatering flavours, Protein Hit is packed full of nutritious goodness. Drop this into your bag as a convenient source of protein, fats and carbohydrates for on the go. Alternatively, it serves as an ideal pre-training snack to keep you radiating energy all session long.

2. HIGH5 ZERO

Light and refreshing, ZERO provides the essential warmzeroelectrolytes and minerals to aid hydration, ZERO is the perfect drink to go with your high intensity training sessions, whether that’s in the pool, gym, fitness class or on the turbo at home.Versatile in its nature, owing to both its sugar and calorie free make up, you can also use ZERO to add some flavour to your water throughout the day.

A special favourite in the office is to make warm ZERO. Simple boil your kettle, fill your mug with warm water and drop your preferred flavour in! Delivering a dose of Vitamin C to help support a healthy immune system and protect cells from oxidative stress, ZERO also helps to reduce tiredness and fatigue.

3. HIGH5 Protein Recovery

Most of you will probably know that recovery is vitally important to stimulate the training adaptations you want through training. With the perfect combination of whey protein isolate and carbohydrates for refuelling, this drink will serve as your saviour after a tough session in harsh winter conditions.

A top tip for really cold days: reward yourself with an indulgent hot chocolate recovery drink. Simply warm up some milk (but don’t bring it to a boil) and mix it with our Protein Recovery Chocolate powder. For an extra treat, chuck on some marshmallows.20161108_165712

4. HIGH5 EnergyBar

Feeling peckish? EnergyBar is a must in our top 5 products for winter training. A natural mix of fruits and grains, this easy to chew bar is perfect for those sessions where you need to fill a gap and keep those energy levels up. In fact, we’ve added so much fruit, it provides you with one of your “five-a-day”! Our bodies burn extra calories in the cold to keep our bodies warm and maintain homeostasis. Don’t get caught out by not having enough energy, keep an EnergyBar in your pocket.

EnergyBar is great as a healthy snack throughout the day or to use before and during training.

5. HIGH5 EnergySource 4:1

Last but not least, this all in one sports drink, with 4 parts carbohydrate to 1 part whey protein isolate, helps to maintain endurance performance and contribute to the maintenance and growth of muscle mass. Our go to drink for longer training sessions, the SummerFruits flavour will bring the sunshine back into your training routine.

There you have it, our top five products for your winter training to help you enjoy building the base that you need going into 2017.

Reference:

(1)Kreider et al. (2010). ISSN exercise and sport nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition. 7:7. http://www.jissn.com/content/7/1/7

(2) Areta, J.L et al. (2013) Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology. 591.9. pp2319-2331

 

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MTB: 5 tips on how to improve your speed

Going fast off road can be a work of art if you get it right. If you don’t you could be spending a lot of time going into rocks or trees! We spoke with #HIGH5fuelled Kargo Pro MTB Team to get some top tips to help you hit your next trails. So what can you do to go faster off road?

1. Picking a line:01
This is the most important thing when it comes to negotiating that gnarly downhill. Firstly, your line of sight should not be directly looking down at your front wheel, but rather a good few meters ahead of you. You want to be able to plan what you are going to do before you arrive at that first rut or rock.

Secondly, look for the line that’s going to make your life easiest. For example, if you have a choice between a tight squeeze in-between two rocks or a ride-able line over one of them to the side that might require a bit more momentum, opt for that line over instead. It could save you ripping off your derailleur and allow you to keep up your speed rather than slow right down.

If you are constantly looking down the trail, you will almost always be able to anticipate what you need to do. If  you ever get in a situation you did not plan and it has caused you to completely deviate from that plan you had, don’t panic. Just let the bike find its own flow, stay relaxed, control your speed with your rear brake and gently revert back to the first step. Picking good lines comes with experience, so the more you ride, the better you will get at it, until it becomes second nature.

2. Climbing Switchbacks:
When it comes to climbing switchbacks or 180 degree uphill turns, line choice is still very important. The idea with a switch back is to make room for yourself. Switchbacks are normally so tight that you always want to be hugging the outside of the trail when coming into one. For example: if it is a left turn, come into the switch as far to the right of the trail as possible. This will now give you as much space as possible on your left side to play with. You can now point and steer your bike into the turn giving yourself the most space possible to find the most graceful line.

Avoid standing going into the switchback. When you are seated your weight is already nicely centred over the bike. This will make sure you have have grip on the back wheel and weight on the front wheel, reducing the chance of wheel spinning. Once you’ve made the tight turn you can then go as fast as you like up the climb until the next one, where the above applies once again.

033. Build an aerobic base:

Winter is fast approaching and so are the December holidays. Use this time wisely and instead of dropping your riding buddy up every climb, use it to get to know your mate better. Ride together at a constant, steady speed. Give your heart an opportunity to beat regularly and steady for long periods of time. This is sometimes refereed to as ‘TITS’ or  Time In The Saddle.

Let your heart pump like a diesel engine at a steady 2000 rpm. Your body is going to get stronger while operating in this state. Building more capillaries to support this steady flow of blood to your muscles. This can be thought of like giving your car engine more valves. More valves mean more horse power when it’s time to light a fire on your mate in the new year.

4. Hold the Power04
When the new year arrives put those ‘TITS’ into practice and start getting the newly upgraded engine into the power phase. Practice holding the intensity for different durations with time to recover between each interval. Alternate what you do in the week and choose a day to do interval sessions on the flats and a day to do them on a climb.

If you are looking to become more explosive, intervals of 30 seconds to 2 minutes is a good duration. If you are wanting to burn off your competition on a longer climb practice holding the power for 4-8 minutes on repeat. Keep this sort of training session to around 90 minutes. Short and sweet.

5. Get a bike fit by a professional:
The most important step in the whole equation. None of the above is really relevant unless you’re sitting on your bike optimally. Weight distribution and power transfer are some of the most important factors when it comes to riding your bicycle efficiently and with style.

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Tour of Britain 2016 Preview

Quite arguably the most prestigious UK cycling event, the Tour of Britain returns to the UK this month. Starting in Glasgow on the 4th September and ending in London eight days later, the 1296.6km race is set to be a great preparation for those competing in the World Championships in Doha this October.DSC_4955

Last year’s race was won by #HIGH5fuelled Edvald Boasson Hagen from MTN Qhubeka (now Team Dimension Data for Qhubeka). It was a thrilling battle between him and Team Sky but Boasson Hagen came out on top to be the first rider to win the race twice overall. This year’s route offers something for everyone: five stages could end in a sprint with big names like Manx Missile Mark Cavendish and German Powerhouse Andre Greipel battling it out at the front, there is a tough summit finish atop Haytor in Dartmoor and the 15km time trial on Stage 7 could decide the overall title. The Tour of Britain 2016 is set to be a thrilling race.

10 World Tour teams. including #HIGH5fuelled Team Dimension Data. and seven British teams will set the race alight as they jostle for the top step of the podium. Kurt Bogearts, DS of Irish Continental team An Post Chain Reaction is looking forward to the race: “We like to ride aggressive by going for breakaways and try to win stages this way. With that in mind it’s an ideal opportunity to also go for the sprint or king of the mountains jersey.

We are very happy to participate in the Tour of Britain and it is our main target for the second part of the season. We even went to Livigno in Italy to get some quality training in preparation for the race.”

Let’s have a look at the different stages and how we can expect the race to unfold:

Stage 1: Glasgow to Castle Douglas
The first stage of Tour of Britain is more than likely going to end in a sprint finish. The major teams will want to assert their authority and grab a hold on the leaders jersey. But can the underdogs break away and steal victory!?

Stage 2: Carlisle to Kendal
Unlike stage 1, stage 2 will offer the first uphill finish of the race with a tough climb of Ambleside in the closing kilometres. Our tip is a breakaway finish here.

Stage 3: Congelton to Tatton Park, Knutsford20160714_MS_TDP_835
Moving further south, stage 3 will still offer some challenging terrain including the ascend of The Cat and Fiddle, one of the longest climbs the UK has to offer. Perhaps another stage for the punchy breakaway hopefuls.

Stage 4: Denbigh to Builth Wells
The race now in Wales could potentially hold the second sprint finish of the Tour with a finish in the Royal Welsh Showground. Can the sprinter teams keep it together for the finish?

Stage 5: Aberdare to Bath
Heading from Wales to Bath, stage 5 looks like another sprint finish, perhaps the only one until the final stage in London.

1D4_0086Stage 6: Sidmouth to Haytor, Dartmoor
Heading towards the finish of the race, Dartmoor will offer a stimulating race for the line as the terrain rises up to the top of Haytor. Spectators will crowd the barriers as they cheer the riders to the line.

Stage 7: Bristol presented by OVO Energy
The penultimate stage, split into two parts: a 15km Individual Time Trial and a circuit race in the afternoon. Recovery will play a key part here to prepare for the stage in the afternoon. The rider who can recover the best could potentially blow the race wide open with one stage to go or will we see another sprint finish?

Stage 8: The London Stage presented by TfL
The race now reaches its Grand Finale in central London with a 14 lap, fast paced circuit race. This stage will be a stage for the sprinters, but who will ride away with the Leaders Jersey?

 

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Riding in the Mountains

Have the long mountain stages in the Tour de France inspired you to ride up some of the iconic climbs? After his incredible 2nd place on the iconic Mount Ventoux stage, we caught up with Team Dimension Data’s Serge Pauwels to get his top tips on how to survive long climbs and get to the summit ahead of the pack. 

Do you have a particular technique when riding up a long climb? What is your pacing strategy?
Generally, I aim to pace the climbs steadily throughout, while keeping a good tempo. Repeating this over a number of climbs on consecutive days is a very good strategy to improve your climbing technique. It may 81B_5229seem very obvious but the best way to improve is the keep doing it.

What cadence (gearing) do you ride in the mountains?
For me it works best to keep a brisk cadence of 80-90 rpm. It’s very important to make sure to keep your legs spinning. On the steeper climbs gear selection is very important. This will allow you to maintain that desired high cadence. If you’re riding in a bigger gear, it will require a lot more effort and wear you down much more quickly. It’s also important to maintain a good position on the bike throughout the climb. This will allow you to be more efficient a save a bit of energy on the climb.

Is it a good idea to know the climb beforehand? What else can I do to prepare for the climb?
Sometimes yes. It can allow you to know where the steeper sections are which can allow you to plan an attack. At the same time knowing a shallow section is just around the next bend can be equally useful. This doesn’t necessarily mean you have to have been up the climb before. The road book for races generally gives a good representation. Knowing the wind direction can be useful to know in advance. A strong cross-wind can change the way you need to approach the the climb.

81A_2660 CroppedIf you are riding in a group am I best riding at the front or the back on the climb?
This dependson how the group have been climbing earlier in the race. If it is a fast climb, being hidden from the wind a little bit towards the back can be helpful,  but you don’t want to get stuck behind riders you think could be dropped on a narrow road. Being further back also makes it harder to respond to moves. So on the steeper climbs and in larger groups it’s better to be positioned nearer the front.

Is nutrition important? What do you eat and drink on a long climb?
You should concentrate on eating and drinking before the climb. Once you are on the climb the harder you are working the more difficult it is to take on food. So it’s best to make sure you’re fully hydrated and take on enough food before the climb. It’s also a good idea to take on an EnergyGel around 15 minutes before the climb. That way the gel will take effect just as you get to the start of the climb. Of course, pouring a bottle of cold water over your head can be a nice relief on a hot day too.

What is your top tip to get better at riding in the mountains?
It’s quite simple, ride more in the mountains.

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Surviving a long ride

Are you looking to step up your distance when cycling? Five or six hours on the bike can seem like a huge physical challenge so we caught up with Team Dimension Data’s Daniel Teklehaimanot. The winner of the king of the mountains jersey at this years Criterium du Dauphine has some top tips on how to survive a long ride.

What effort is best to ride at during a long ride?
When I prepare for breakaway days I do long rides with many climbs. Cycling / Radsport / 73. Polen Rundfahrt - 5.Etappe / 16.07.2016On these climbs I focus on trying to ride close to my threshold power or just below depending on the length of the climb.Tackling a high number of climbs in a single long ride is not only going to help you with your climbing but also help to reduce the recovery time you need in-between the hills. An easy way to gauge your effort is the talk test. If you can talk to your fellow riders without issue, your pace should be sustainable. If it starts to become difficult to keep talking, you should ease off a little.

How do you mentally prepare yourself for a tough day in the saddle?
You need to know what you will face during the day and then you plan according to the terrain you will be facing. Knowing the route is very important. This will help you to divide the route into shorter sections. Most riders find it helpful to give themselves a goal to achieve in each section. Remember to enjoy the experience, there are some fantastic views to be taken in, especially at the top of a climb.

What training sessions will help improve my endurance?
Like I mentioned before, training to the demands of the race gets you physically and mentally ready. You will need to gradually increase your distance over time during training. For example, ride 3 times a week for as long as you can, you will soon find that your time in the saddle increases as your body becomes more comfortable with the distance. I also like to do multiple climbing intervals during a day in order to prepare my body.

D5B_6388Is nutrition important? What do you eat and drink on the bike?
Yes. First thing is to make sure that you are already well hydrated before you start your ride. During training I like to keep it simple and have water (with a ZERO tablet) and maybe an EnergyBar. If I’m doing a long hard day I will have EnergySource and a few EnergyBars to keep my energy levels high. It’s important to remember little and often is the key with your nutrition during a ride. You should aim to take a bite of your energy bar every 20 minutes or so. You should also be looking to drink around 500ml every hour. This should be increased in warmer weather.

What should I carry with me on the bike?
You should always plan for the worst. It is advisable to pack tools and kit to fix two punctures. I would also recommend taking a phone with you in case you need to contact someone. Some money for a coffee break is also a good idea.

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What other tips do you have that will help me prepare for a big ride?
Prepare all your equipment before the ride and make sure everything is in place. Make sure you have enough energy drinks, enough energy bars and gels if need be. Keep an eye on the weather especially in winter when there is a good chance of rain. Always be prepared for the worst weather conditions.

 

Images: Stiehl Photography & Gruber Images

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Five ways to train more effectively

Fitting your training around a busy schedule isn’t always easy. Not all of us have the time to be out on the bike for hours at a time. That’s why Achieve Cycling have put together five useful tips to help you put more focus into your training and be more effective with your time.

1. Consistency
Having some consistency within your training is pivotal to Achieve Cyclingfitness improvements. It is far better to train four days a week for a shorter duration than to do two longer sessions. Backing up your workouts is where the real training stimulus lies and it’s key to developments in fitness. Try to block days together in two’s or three’s depending on the demand of the workouts. Separate these blocks with a rest day or active recovery off the bike, like walking or swimming.

2. Be Specific
The training you are doing needs to be targeted towards your goals or target events. For example, endurance events require more volume in training and aerobic conditioning. In contrast, if you’re training for a 10 or 25m time trial then you should approach this with more threshold work and also spend some time in your race position. Specific quality sessions for your goals are as important as keeping your training consistent. If you’ve got a hilly sportive coming up, then check out our blog on how to get through a hilly sportive.

3. Intensity
One of the biggest mistakes amateur athletes make, is training too much at a high intensity. When you have time constraints and limited time to train, the temptation is to ride hard every session. You should use intensity sparingly and make your hard sessions really hard. Mix maximal efforts with sub maximal (under threshold) and conditioning rides at the top of your endurance zone which is up to 80% of your functional threshold power or maximal heart rate.

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4. Setting Goals
If you have limited training time, give each session a specific goal or target that you want to achieve. This allows you to maximise every available hour you have to train. Maybe you need to build endurance, work on your threshold, or improve your sprint prowess?  You can even use your next recovery ride to work on your pedalling efficiency. Giving each session a goal, will help you be more effective with your training.

5. Use your data
Do you ride with a bike computer to measure your speed, heart rate or even your power? Use the data to track and measure your training. Keep a diary either via GPS uploads or write them down so you can look back at your training and spot potential areas you need to work on. Or maybe you’ve trained really consistently and you can go into your next event with full confidence. If you use heart rate and/or power then learn to understand how monitoring and using this data can enhance the quality of your training.

If you want to learn more about Achieve Cycling’s coaching services. Visit their website at: http://www.achievecyclecoaching.co.uk/

Don’t forget to enter our latest competition for your chance to win a day with Team Dimension Data at the Tour of Britain

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A day with Team Wiggle HIGH5

Spending a day in a team car can be a very special experience for any cycling fan and earlier on in the year we offered you the chance to join Wiggle HIGH5 for a day at the Aviva Women’s Tour. So we’ve caught up with our lucky winner, Andrew, to share his once in a lifetime experience with you.

On route to Nottingham for my lifetime experience, I I thought I’d stop by in Chesterfield to watch stage 3 and I met the Wiggle HIGH5 team and the guys from HIGH5 after the finish. From there we drove to the team hotel.

That evening I was able to attend the Wiggle HIGH5 teamWiggle HIGH5 meeting, where the riders and Director Sportif (DS) analysed the stage ahead and discussed tactics for the race. The stage 4 profile looked flat early on with some tough climbs towards the end. Elisa Longo Borghini was sitting in third place and the team still had a great chance of taking the overall lead. It was exciting to listen to their plans on how they would take on the race. This was followed by a big buffet dinner with the riders. It’s so nice to meet them away from their bikes. After dinner we relaxed in the bar with the team staff, photographer and owner. I listened to some interesting insight stories of what goes on behind the scenes.

I awoke early on Saturday, the day of the Nottingham to Stoke on Trent stage and joined the riders for breakfast, before making the trip to the race start. If you’ve never been to the start of a big race then I would highly recommend it. All the teams are really approachable there’s a lot of bike bling to admire! At the Wiggle HIGH5 team bus I watched as the riders warmed up on rollers and had a close look at the team edition Colnagos. I enjoyed a second breakfast in the hospitality whilst watching the riders sign on for the stage.

20160618_102246_1468006985976Then the big moment arrived! I settled into the front seat of the Wiggle HIGH5 team car next to the DS Nico Claessens. We were third car in the convoy so I had a good view of the action ahead. We crossed the start line and flanked by motorcycle outriders we sped through the crowd lined streets of Nottingham. When we reached the beginning of the race the flag was dropped and our speed increased dramatically.

Watching the back of the race was thrilling and action packed. Team cars were regularly called to the front of the convoy to visit their riders for food, drink and talk tactics! The pack of team cars were constantly shuffled around as the cars returned to their assigned positions in the convoy.

To add to the action-packed stage, Wiggle HIGH5 stage 2 winner Amy Pieter was caught up in one of the crashes which also damaged her bike. A replacement bike was dispatched from the roof in seconds. Once she was safely back in the bunch, we pulled over and the team mechanic quickly fixed her bike. We set off at great speed to catch up and Amy swapped over to her preferred race bike again.

image3During the stage the riders talked regularly on their radios between each other and back to Nico in the team car. It was fascinating to listen in on these conversations as the race unfolded.

I was hugely impressed by the skills involved to drive a car in the race convoy. Acute observation and fast reaction times are required at all times by the drivers and riders. I climbed out of the team car with awe.

What a fantastic experience! Thank you HIGH5 and Wiggle HIGH5 for the most awesome prize!

Andrew

Don’t worry if you didn’t win this time around, we are now offering the chance to win another once-in-a-lifetime experience with Team Dimension Data at the Tour of Britain! Simply click here to enter.

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