Cycling World Magazine June 2017 | Page 131

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