Ok it ’ s eight weeks out from your next race and your bike leg has been letting you down . Follow these tips to help you get on track and improve your bike leg before the next big event . Let ’ s start at the beginning :
PURE PERFORMANCE | BIKE
Ok it ’ s eight weeks out from your next race and your bike leg has been letting you down . Follow these tips to help you get on track and improve your bike leg before the next big event . Let ’ s start at the beginning :
1 . BIKE FIT When purchasing a bike most bike shops will offer a bike fit . This is one of the most important parts of your package . Making sure you are setup in the correct riding position for either cycling or triathlons is crucial for comfort , speed , handling the bike and injury prevention . This is your base !
2 . GOAL SETTING Planning is a crucial tool to ensuring you will not waste a day . This is when you sit down with your coach to develop a plan . They will help you to be smart , realistic and make sure you build but not over train . Once you ’ ve entered your big race your coach will grade this as your A race . Your B , C and D races will form low key training sessions and race practice leading up to the big day .
3 . NUTRITION In the first two weeks you can allow yourself to try different nutrition but after that be consistent so your body can get used to this . Advice from your coach or a nutritionist can be very useful . Tip – never change this for race day despite what you find or read at the expo !
4 . MID-WEEK RIDING The likelihood is you have a job and are crunched for time so it is key to make each session quality . Riding early is great as you avoid traffic and aren ’ t tired from a day ’ s work . Jumping on a wind trainer can also be useful too , so here ’ s a quick 60-minute session to get you through :
5 minute warm up – Easy Spin 2 x 10 minute efforts – 85-90 % 5 minute recovery between then – Easy Spin 12 x 1 minute efforts with 30 seconds recovery – 90-95 % 7 minute warm down – Easy Spin
5 . LONG RIDES This is where you build your base ( base = pace ). This is a great way of plotting a cycle out to new parts around your home . Go with a group or ride on your own , you will benefit from both . Overall , your long rides will build your strength and fitness and are a crucial session for hitting your end target .
6 . RECOVERY Your coach should have rest days in your program . Make sure you take them ! They are there for a reason . You may not feel tired but it will allow your body to perform in the next session .
Forms of recovery :
• Active recovery – going for a walk
• Massage
• Ice baths or contrast showers
• SLEEP !
7 . RACE SIMULATION It is a smart idea to have this at least two weeks before your main race . Race simulation means using the same bike setup , nutrition , clothing and hydration to get your body used to it . If you can ’ t get on the actual bike course then see if there is a similar route in elevation . Using your B , C or D grade race can also be a useful way of completing this session . Don ’ t over stress if it doesn ’ t go to plan , use it as a positive cause you will have learnt before the big day .
8 . RACE DAY You ’ ve made it through the past eight weeks and it ’ s time to give it your best . Don ’ t worry if you don ’ t get a good night ’ s sleep , as this is normal and you will be well prepped either way . Get your kit organised the night before so you aren ’ t scrambling around in the early hours of the morning . Allow yourself plenty of time in transition setting up , and this is also a great way to calm the prerace nerves . Once you have made it here go for a warm up , and I ’ d recommend a light jog and a stretch ( 15 minutes total ).
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