Fire the Metabolism

Posted by & filed under Nutrition.

Start your day with an ice cold glass of water. A study from the University of Utah showed that those who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those only drinking four glasses. The body also burns extra calories from heating up the cold water inline with… Read more »

Newbie: Become King of the Mountains

Posted by & filed under Uncategorized.

Tackling a steep climb is a great way to train and many new riders say they want to get better at climbing (well, as do most experienced riders). They key is to pace you effort across the climb and not to put in a really hard effort at the start then burn out. Switch down… Read more »

Hill Strength Building Training Session

Posted by & filed under Training Sessions.

This session throws in a mix of zones and areas to help build leg strength in the off season. Go riding for 2 – 3 hours, with the following efforts: Seated, over-geared (60-70 rpm) – 10 x 1 minute Out of the saddle hill efforts – 3 x 2 minutes Continuous climb – 1 x… Read more »

Back Pain Cycling on the Drops

Posted by & filed under Bike Fit.

If you experience back pain whilst cycling on the drops, you can reduce this by either adding more spacers below the stem or changing the stem for one which has more rise. Do this until the handlebars are an inch below the saddle.

Reducing Sore Feet on Bike Rides

Posted by & filed under Bike Fit.

If you start to feel any discomfort on long rides, loosen your shoes. As you ride, your feet will naturally swell, so you will need to slacken them off to allow for this. If you use toe clips, they might need loosening too.

Wiggo’s Warm Up – Preparing for a Time Trial

Posted by & filed under Racing.

This is how Bradley Wiggins gets his body ready to race a time trial, the discipline he has dominated in recent years. “I do the same warm-up every time I ride, and have done for 10 years. You need to gradually pull in your slow endurance and then your fast twitch explosive muscles to halve… Read more »

Be selfish

Posted by & filed under Sports Psychology.

Don’t be pushed by people to alter your training to suit their desires. If you have said you are going for a fast ride, and they just want a social, don’t hang around. You can always meet them at the half way cafe (just you will have worked harder for your treat). Similarly, if you… Read more »

Don’t help people on forums

Posted by & filed under Sports Psychology.

A lot of people post in online forums (i.e. club website, facebook groups, twitter) asking for help with training, or advice on sessions. Don’t get involved! Invariably, the person will either completely ignore your advice, or someone will try to disagree with you and be looking for an argument. Don’t engage, let your mind focus… Read more »