BIG R E WA R D S From bike fit tweaks to training changes, we reveal the tiny alterations that can transform your cycling
Cycle coaches work to improve the performances of riders whose desire to ride far outstrips the time they can devote to doing it. As a result, these coaches need to deliver big results through relatively small alterations to training technique, riding routine, diet and lifestyle. We asked a team of experts for their advice…
Get more out of your climbs
“When training, alternate between hills of differing gradients and lengths,” suggests Nigel Hale-Hunter, specialist cycling coach at BPMCoaching.co.uk.
“The more you do, the better you will become – climbing uses different muscle groups to flat riding, as does mixing your climbing up in training by both sitting and standing.
“Choose a route with five to six climbs of various gradients and lengths of between 300m to 2km. Climb each at your best sustainable pace, riding easy between each climb to allow recovery for the next one. Using both the large and small chainring will help you train further subset muscular groups, which again will help you climb faster and more efficiently at different gradients.”
Eradicate endurance errors
“Pacing is everything – think of our climbs not in isolation but as part of the whole ride,” says Hale-Hunter. “Setting your fastest time up one hill is not likely to result in you setting your fastest time over a course, unless it’s a hill climb event.
“Maintain a sustainable intensity of effort throughout the ride, negating the need for long periods of recovery after each climb, and therefore maintaining a better overall pace. You may have to dig deep on a climb, and if you have over-exerted when you didn’t need to, you may not have enough left in the tank.
“Keep a good steady cadence, progressively changing gear as the climb begins and when the gradient changes. If you have to rapidly change down gear, you have left it too late. Grinding a bigger gear is less efficient – it will drain energy reserves and induce muscle fatigue more quickly.”
Please be upstanding
Knowing when to sit or stand during climbs can put you head and shoulders above the rest of the pack.
“Sit for as much of a climb as possible as it’s aerobically efficient - less oxygen is required to maintain the effort than when standing,” explains Hale-Hunter. “Stand for gradients of 10 per cent and higher, as standing is perhaps more effective in delivering the high-power output required to maintain momentum at these difficult gradients.
“For physically taxing gradients, alternating between standing for short intervals and sitting will utilise different muscle groups and spread the workload, allowing for some element of recovery between the different muscular groups.”
Weight and see!
“It’s vital to your health to retain a certain amount of body fat,” says Hale-Hunter. “While there’s a benefit to reducing weight – without sacrificing muscle mass and power – you should avoid taking your body fat percentage past unsafe limits (5-7 per cent is not uncommon amongst pros,
“Grinding a bigger gear is less efficient it will drain your energy reserves and induce muscle fatigue more quickly”
Nigel Hale-Hunter
but not to be encouraged). If your body fat is in single figures, then to climb faster think about increasing your threshold with targeted interval sessions in zones three and four.”
Fast forward
“Video yourself,” insists Pav Bryan, director and head coach at directpowercoaching.com. “Obviously, you’ll need a friend to help, but once you have footage you can compare it against other riders to see how your technique looks.
“Small changes can benefit you. That might be something as simple as the angle of your back, which can be remedied by rotating your hips forward more. Maybe it’s a line through a corner, or position while descending. It could even be your ankle angle while pedalling, indicating a possible inefficient pedalling technique. There are great apps available, including Coach’s Eye, and your smartphone is more than capable of helping with this.”
Go for upper class
“Relax your upper body,” says Bryan. “If you feel tension from your hands, wrists, arms, shoulders or back, then try to relax more. You might need to work on your core strength and flexibility or even book yourself in for a bike fit, yoga or pilates class to iron out imbalances that may be causing you discomfort. A sports massage can help to loosen tight muscles, which could also be contributing to flexing your upper body.”
Achieve Lycra leanness
Adopting a few easy habits can cut body fat – making you lighter, more aerodynamic and faster. According to a 2017 report from Imperial College, London, increasing fruit or vegetables by one extra serving per day provides nutrient-dense carbohydrates for energy, without the negative impact that the same amount of calories from processed foods inflicts. According to a study for the Journal of the Association for Consumer Research, downsizing your plate size can lead to, on average, a 30 per cent reduction in food consumed.
Opt for a fork over a spoon whenever possible if you want to reduce your waistline. A report from Cornell University shows that test subjects ate greater quantities of the same food when eating with a spoon versus a fork – this is because spoons of food tend to be tasted gradually, and therefore seem smaller.
Natural fat loss
“The biggest gains can be had from eating unprocessed food, enabling the biggest losses in weight or excess fat,” says Bryan. “Go organic and local to ensure you have the highest density of nutrients in your food.”
Be aware of the calories you consume through drinking. Researchers from the University of Texas Health Science Center in San Antonio found even ‘diet’ soft drinks raise blood sugar levels – thanks to the artificial sweetener – contributing to weight gain. Stick to water or unsweetened coffee/tea. “If you do fall off your diet plan, don’t beat yourself up,” says Bryan. “Stressing about ‘cheating’ will only make you feel worse.”
Use the force
“A question for riders to regularly ask is, ‘Am I generating force throughout the pedal circle or am I missing key elements in my technique?’” says Paul Mill of coaching company, Elite Cycling ( elitecycling.uk). “A few small changes can absolutely lead to big improvements.”
“The most common mistake is that riders do not engage their core and drop the activating hip”
Paul Mill
Single-leg drills
“Pedalling with one leg should be done in a very structured way for analysis,” says Mill. “Self-analyse in front of a mirror or get a friend to video you. The most common mistake is that riders do not engage their core and drop the activating hip. The pelvis should always remain neutral and your hip flexors need to really work on the upstroke.
“Generally, riders fatigue quite quickly, and you’ll hear a clunk where parts of the stroke are being inefficient. This usually happens at the final phase of getting over the top of the crank. It is very important to start slow and focus. Try up to 20 strokes on the left side, then the right. Then put both feet in and reproduce what you’ve just done. In a few sessions your speed will pick up.”
Recovery tweaks
If you’re experiencing aches or pains around the knee area, try these adjustments from Asker Jeukendrup, editor of High Performance Cycling.
“For anterior (front) knee pain, switch to a higher-in-the-saddle position using cleats with more float [degree of movement, which allows your foot to move on the pedal], and avoid hills until the condition eases. If you’re experiencing medial (inside) knee pain, adjust fixed cleats so that the toes point more inwards to reduce load on the tendon. Check the saddle position (as per anterior pain), and reduce mileage as you monitor things.
“For lateral (outside) knee pain, adjust cleats to allow the toe out a little. Switch from fixed to float cleats, increase distance between the feet with a wider bottom bracket, fit cranks with a wider ‘Q-factor’ [distance between pedal attachment points of cranks] or use spacers between crank and pedal.”
Sleep sounder, ride longer
“Sleep deprivation can result in aching muscles,” warns Nick Littlehales (@ sportsleepcoach), sleep and recovery advisor to TeamGB. So, tweak your ‘sleep hygiene’ for better muscle recovery and race-day energy. Change your sheets – fresh and cool bed linen is one of the strongest inducements for a good night’s sleep. Stop eating 90 minutes before bedtime to stabilise blood sugar levels. Then just lie on your side on your mattress – gently fold your arms, assume a foetal position, and sleep like a baby.