June 2017| 131
Ensure you prepare properly for your cycling training
camp. Failure to prepare is preparing to fail.
the cam so tired that you need to take a week off
training to recover. Training consistently before, during
and after the camp is crucial. A good coach will adjust
your training volumes so you can get the most out of the
camp but still pick up your regime once you get home.
Communicate honestly with him/her to help them make
these changes.
Poor hygiene can cause illness or injury, which both mean
time off the bike. iscuss with your coach what would
happen if one of the riders became ill. Living in close
proximity can allow illness to spread rapidly through a
group, especially one where people are making greater
training demands than usual on their bodies. Strategies
to avoid illness would include good quality of sleep
(normally eight hours), well-balanced nutrition, keeping
hydrated and washing your hands thoroughly with soap.
What to pack
Agree a check-list with your coach before departure and
make sure you pack the things you need.
Will you need to take your own spares or will these be
covered gree the chain set if you are training in the
mountains. Many camps suggest that you take your own
shoes and helmet, even if you are hiring a bike.
Another useful thing to pack is some extra chamois
cream to help with the increase of time on your bike.
Hand sanitizer can help you avoid illness.
The best advice we ever received from a professional
rider was to put another roll of tape on your handle bars
for extra comfort.
Going on camp gives you more time to focus on your
training, but being away from home (and possibly work)
means more “down-time”. What do you need to take
so this rest time doesn’t get boring ou may want to
consider whether the accommodation has plenty of
“individual” relaxation space as well as “social” areas
where you can share your day’s experiences with the
other cyclists.
Your destination may have higher temperatures than the
UK, but a warmer daytime climate may not mean higher
overnight temperatures; many places will still become
much cooler when the sun is down and your efforts on
the bike may leave you more susceptible to cold than
usual. Waterproofs and extra layers are always worth
the space in your suitcase.
Post Camp
Before your departure from camp, evaluate your
performance with the coach and agree a plan moving
forward. Take all the good work and the new knowledge
home with you to help you continually improve.
Hygiene is im ortant during the first few weeks of getting
home. Cold weather back home may mean your body
has to acclimatise once more, and fatigue from the extra
training on camp could make you more vulnerable to
illness. If your camp was a pre-race camp, the last thing
you want is to let lax hygiene rule you out of racing.
Follow the training program prescribed by the coach and
keep in regular contact.
During the Camp In summary
There is always the temptation to ride at a greater
intensity than you would do at home, especially if you
normally train alone and have a competitive nature.
Being on camp may mean consistently covering more
miles and possibly pedalling more gradients than you
would do at home. Greater distances, more gradients, all
at a higher speed, are not pretty and will probably lead to
a meltdown at some point during the camp.
Be honest with the coach and communicate before,
during and after each session. It will take the coach a few
days to begin to read your body language, which may be
too late to prevent meltdown. Be aware that whilst some
days will be tough on your legs, there will be other days
that will test your mindset and emotions. Decide what you want
to achieve from the
camp; research which
camp and coach
will best help you to
achieve it; prepare
yourself physically
and practically;
communicate with
your coach before,
during and after; and
remember to enjoy
yourself!
n effective training cam will hel you achieve your
goals, but it is important to ensure that you don’t leave