Top cycling tips

AROUND 35 000 cyclists will embark on the Cape Town Cycle Tour (CTCT) on March 12.

Cycling Coach Barry Austin said that cyclists needed to include a session with four to six hills between 1km and 3km long once a week in their training regimes.

“Ride at the maximum effort you can maintain up the hill without seeing the sun disappear under the mushroom cloud caused by your exploding legs.”

According to Austin, when riding “endurance miles” or long, slow distances, one should choose undulating terrain and ride at a pace which allows for conversation.

Austin said you should only have to compose yourself every few minutes by taking a deeper breath.

“Slowly build up the hours over the next weeks towards race day. Make sure to reward yourself with an easier week every three to four weeks by doing up to 60% less than the normal training weeks.”

Austin said that cyclists needed to learn to ride in a group in order to save between 30-60% of their energy. According to Austin, that equates to shaving between 15 and 30 minutes off your CTCT time.

He further recommends focusing on the upper body and head of the rider in front of you and to avoid staring at their back wheel.

“The best way to learn to do this is join local club rides or to enter smaller races in the lead up to the event.” But it’s important to remember race etiquette as well.

“Just remember, if you are going to hide in the bunch and not take turns pulling on the front, it’s not cool to sprint over the finish line.”