Modern Athlete Magazine Issue 122, September 2019 | Page 59

READY TO RIDE?
With major cycling events such as the Medihelp trapNet and Discovery 947 Ride Joburg
just around the corner, how prepared are you to take these races on and ride your PB?
Here are four tips you should consider when training for any race, no matter whether
you’re a seasoned veteran or a novice taking on your first big event.
– BY Coach Devlin Eyden
Tip #1:
Training
It goes without saying
that training for any event
is key. However, are you
training correctly? More
often than not, we feel that
time is a major constraint
and every training session
needs to be at high intensity,
and unless we’re leading a certain
Strava segment or bleeding from our
eyes, what’s the point? It is exactly for
this reason that professional coaching advice
is the game-changer. Depending on how far out
of your goal event you are, periodising or planning your training rides to best achieve
a desired physiological response, is how you start to see results and get you off that
“plateau” you may be experiencing.
Pro tip: Consistency is the key to success in training. If you can complete every
training session as prescribed, without any layoff due to illness, injury or
laziness, you are well on your way to getting the job done come race day.
Tip #2: Nutrition
As with training, seek professional advice, because what you eat and
drink on or off the bike as well as on training days or rest days, all plays
a significant role in fuelling your performance. Deciding on what to mix
into your bottles or what food to eat on the bike is solely dependent
on what works for you. Playing around with what and when to eat is all
part of your training and should be done well before the race, to ensure
you don’t experience any gastro-intestinal discomfort, and as always,
nothing new on race day!
Tip #3: Recovery
Recovery is often overlooked when we are in the build-up to an event and feel
we’re falling behind in training. Too often we try and force more training sessions
in and at higher intensities, but if you neglect your recovery, you jeopardise your
chances of achieving your goals when you race. Sleep is a non-negotiable,
especially when you are in a peak training block. There is no substitute for a good
night’s rest, and eight hours really is the magic number. It’s during rest where
adaptation to training actually happens.
Pro Tip: Nutrition for recovery is another vital component. What we put back into
out body determines how well we regenerate, and how ready we are for the next
session.
Tip #4: Skills & Awareness
While cycling is like, well, riding a bike, you would benefit hugely from developing
and sharpening you bike handling skills. As much as I am a big fan of indoor
training, there is no better way to gain confidence and possibly make up some time
in a race, than spending time on your bike out on the road. Knowing how to corner
well, or just reaching for your bottle without taking your eyes of the road, are some
of the elements that keep you and other riders safe, as well as make you more
efficient on the bike by reducing unnecessary fatigue.
Get used to riding in a bunch and drafting, no matter what level of rider you are.
Even as an experienced rider, you may have
spent most of the winter on an indoor
trainer or riding on your own,
meaning you still need to
sharpen your skills when
riding with others.
Repetition leads to
mastery. Be aware of
those around you
and considerate
when deviating
off your line
or passing
someone. You
are not the only
rider on the
road.
Good luck and I hope you have a great race,
no matter what your goal is. Don’t forget to
have fun... it’s why we ride bikes!
Get the most out of your
Ride Joburg training
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Motivation & Accountability
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