Training tips for Spring Cycle Classic
INNISFREE Wheelers Spring Classic Cycle takes place in five weeks’ time – on Sunday the 6th of May (Bank Holiday Weekend). The Classic consists of two distances 60km and 120km. It is all happening at The Clayton Hotel Sligo beginning with the 120km at 9am followed by the 60km at 10am. On-Line entry is available on a link on Wheelers Website www.innisfreewheelers.com or Innisfree Wheelers Facebook page
It is important to be well prepared, regardless of which distance you intend cycling on that day. Cycle training requires plenty of dedication so we have provided a sample training plan below, but there are other factors which can impact on your performance.
There are a number of general tips for the beginner that will help you get started and progress safely so that you can get the most out of your cycling training. After four weeks, depending on your current level of fitness you should be able to enjoy one of the distances in our Spring Classic in Sunday 6th of May. Apart from the training program please keep in mind the following;
1. Set up your bike correctly
Trying to ride a bicycle that is not set up correctly is like walking two steps forward and one step back. Everyone is different with respect to leg, arm and torso length, so visiting a specialist bike fitter or bike shop — where you can have your saddle, stem and handlebar positions adjusted so that the bike is effectively tailored to your body is an extremely worthwhile exercise.
2. Bike helmet
An absolute must. Modern cycling helmets are lightweight and well ventilated, and can literally save your life in an accident. The likelihood is that a cyclist will sustain an injury in any kind of spill — so protecting your head should be your top priority.
3. Carry some food and avoid the ‘bonk’!
Running low on energy, or ‘bonking’ as cyclists call it, will prevent your cycling enjoyment. Cycling will increase your energy requirements, so aim to eat small, frequent meals and snacks on the go in order to maintain energy levels. On the bike, carbohydrate drinks will keep you well fuelled — or you could try taking a couple of energy bars which are easy to eat in the saddle.
4. Hydrate properly when cycling
Whatever the weather conditions, your fluid requirements will increase significantly when cycling. Losses from exhaled breath and from sweating will serve to reduce your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you will already be dehydrated, so try to drink small, frequent quantities of water or a sports energy drink throughout the ride. You can check the colour of your urine in order to monitor your hydration in between stages of your training: a pale straw colour indicates that you are well hydrated, whereas anything darker means that you need to drink more. 5. Go for fairly long training spins
The foundation of all your cycling training should be your long ride. Ideally, do a long ride weekly or twice weekly. The long spin will build your endurance and also make you more efficient at utilising fuel. ‘Long’ means anything longer than your typical daily commute spin so anything from one hour upwards is recommended, depending on your fitness and goals. A long cycle spin is also a great opportunity to explore new areas and visit new destinations.