Thursday, October 20, 2016 - 7:59am
Over the next six months, under the guidance of Peter Trench and the coaching team, 180 riders will participate in training. The first eight weeks will be dedicated to phase one base training. This involves steady, moderate cycling to improve skills and train endurance, up to five days a week. Your body will learn to burn fat efficiently, saving carbohydrate fuel for more intense exercise.
The following tips will assist you and help you get the most out of your training:
- Rest for one or two days each week and let your muscles recover. Over-intense workouts increase fatigue, and wear out your muscles. If you only rest one day, choose a second day for light rides only.
- Watch your diet. Eating healthy is important for the entire training period. Prior to training eat a moderate dinner the night before. Include plenty of carbohydrates, such as brown rice or pasta, along with a lesser amount of vegetables and meat (or other protein).
- Before a long ride eat a high-carb, low-protein breakfast (such as oatmeal or toast and peanut butter). Drink plenty of water in the 24 hours before the ride. Tone down the water drinking in the evening to avoid waking up in the night.
- Look up carbohydrate sources on an online glycaemic index. Foods with low glycaemic index values may be more efficient sources of training fuel.
- Check your bike including wheels, handlebars, brakes, chain and gears.
It’s also important to keep the following tips in mind when riding in a group:
- Stay behind the back wheel of the bike in front of you, to reduce accident risk. Don't bring your front wheel alongside it until you plan to pass.
- Warn your group members before switching positions, or if you notice an obstacle.
- Try to stay in the front third of the group, but behind another rider. This provides the greatest aerodynamic benefit.