June 2017 | 61
Strength , speed and endurance
Another set of three points that are important to becoming a successful cyclist are strength , speed and endurance .
Strength is about being able to pedal in the face of resistance . Headwinds , crosswinds and hills all need strength to overcome them .
Speed relies upon turning those pedals over as fast as you can . If you are racing , you ’ ll need to work on your speed to get your RPM up , for short stee� hill climbs and for the finish . Combine speed with strength training and you will increase your overall power .
Endurance relies upon aerobic capacity and e�ciency so you can kee� going even when fatigue is setting in . If you can combine strength and endurance , you ’ ll be able to sustain a high workload over time . Add a long gradual hill climb to your training to improve your strength and endurance .
Don ’ t get stuck in a training rut . Changing up your training schedule will make you a stronger cyclist in the long run .
If you don ’ t feel as though you are making the most of your training time , consider finding a cycling coach who can design a programme of training to meet your needs and monitor your performance . Good professional advice will go a long way to reducing the potential for injury .
Understanding your gears
The gears on your bike are used to help you maintain a consistent and comfortable pedalling speed , regardless as to whether you are on the flat or climbing a hill . �ou can think of the gears like a car � you need to start off in a low gear before acceleration and you need your bike in a low gear when you are climbing a steep hill . High gears are for high speed , when you are putting in the most effort .
Start off training on good roads and onthe flat . �nce your fitness im�roves , take on a hill or two . �hen you feel comfortable tackling hills , increase your distance and vary your rides to incorporate a variety of terrain , including short , steep hills and gradual , unrelenting climbs . If you are training for long distance riding , take it slow and steady at first . �ee� building u� the distance and include some speed work so that you can improve your times over the distance covered .
�nce you have reached a level of fitness , you can build your training programme around three elements – intensity , frequency and duration . Add interval training to increase the intensity of your ride and your overall strength will improve . Train more often and over longer distances and your fitness and techni�ue will evolve .
�ears are all about the best e�ciency for you and the bike in combination , so using the right gear is important to your cycling technique and for avoiding injury .
Warm up and cool down
Everyone knows that a good warm-up is important before any exercise , but how many of us actually do it� Try and allow some time in your ride plan to stretch your whole body . It is not just your major leg muscles that are doing the work ; you need to take care of your knees , back , shoulders and core . Yoga and Pilates exercises are often considered good ways in which to prepare your body for a hard training session .
The same applies to stretches after your ride . Sometimes you ’ ll just want to collapse on the sofa after a