CYCLING: FROM ZERO TO HERO

Dr.Alan Cheung’s personal experience with ActiveSg’s ZERO TO HERO cycling challenge allows for both professional and insider insights on the dos and don’ts of cycling

“Earlier this year I was asked to take part in the ActiveSg ZERO TO HERO cycling challenge. I undertook six weeks of intense cycling training under the tutelage of Arthur Tong @arthurtongtri, Natalie Dau @rockstararms, and James Yeo @ sportsnutritionistjames,” shares Dr. Alan Cheung of the International Orthopaedic Clinic (IOC). While he frequently cycled as a commuter in his home country of England, he never trained seriously as a cycling athlete. Here’s what he learned.

For those starting their cycling journey, particularly those with the goal of doing long distance cycling, what are the important things to remember?

Endurance sports can take years to excel at. Cycling is a lifestyle because you need to be disciplined and train with purpose often. You will need to sacrifice things you may enjoy like alcohol and nights out with friends. A well-balanced diet is also essential to improve your cycling and fuel your rides. One of the first activities I did was to perform a grueling FTP (Functional Threshold Power) test to establish my level of cycling ability. The FTP is a measure of how much work (measured in Watts) that you can do as a cyclist for an hour. It immediately establishes your training zones, which can be used to set a specific intensity for training. These are personal to you and based on your level of fitness. Training zones are divided according to heart rate and average power. A vital principle for endurance athletes is the importance of Zone 2 (light to moderate intensity) training – you have to ‘go slow to go fast’. This builds your aerobic capacity (efficiency of creating energy by using oxygen to burn fat) and endurance (ability to exercise over a long period of time). You can’t improve as quickly by going hard every session and neglecting the easy days.

Rest days are also vital to allow the body to recover and maintain a strenuous

training program over time. All this can be confusing to a beginner. Following a structured training program, such as @ elevateperformancecoaching, is much better than going it alone.

What kind of exercises should cyclists do more of to ensure that they are fit enough to meet the sport’s physical demands?

Having a body that can withstand the rigors of a long ride is important. I was fortunate to have undergone an intensive training program with @withers.leigh, Strength and Conditioning coach @ ufitsingapore prior to the Zero to Hero cycling program, and trained during the six weeks with Ron Ng @unkkle_ron. Most exercises for cycling are focused on the legs and core. Upper body strength is not so important. Ultimately the best exercise for cycling is cycling itself.

Does diet play an important role on ones cycling journey?

Nutrition is important to fuel performance and to maintain an ideal weight. The cliché that you can’t out exercise a bad diet is unfortunately true. With the help of @sportsnutritionistjames, I was able to understand more about my dietary choices, count my calorie intake and follow a dietary program without much difficulty. I was able to give up alcohol for a month and lost 3kg. Apart from feeling great, losing weight helped my power to weight ratio and improve my FTP.

Before cycling, what kind of warm up exercises would you recommend?

Most cycling sessions should begin with 10 minutes of light warm up on the cycle itself, starting at a low intensity and gradually increasing. Stretching after (but not before) a ride is useful to maintain flexibility, relieve soreness, and reduce risk of injury. Stretches for cyclists target the gluteal muscles, hamstrings and quads, calves, thoracic mobility, and neck/trapezius. If you are feeling stiff or not sure how to stretch, consult a friendly physiotherapist.

Some beginners might get carried away and push themselves beyond their limits. When should they slow down/ take a break?

Pain is a bad sign and indicator of an overuse injury. This can occur in any part of the body. Seeing an orthopaedic surgeon when this happens can help. Some cyclists overtrain and experience symptoms like trouble sleeping, constant muscle soreness and fatigue, and feeling flat and lethargic. Taking time off from training, cross training in a different sport, and following a tailored training program can all help.

Any important dos and don’ts after a day of cycling?

Hydrate, stretch, and pat yourself on the back after a job well done. The most important thing is to have fun. It’s good to remind yourself why you enjoy cycling and what you are trying to achieve. Don’t beat yourself up if you didn’t manage to finish a training session or set a new personal best. We all lead busy lives and not everyone is fortunate enough to be a professional athlete. Pick yourself up, keep training, and you will eventually get there. Ride on!

Dr Alan Cheung is a British Consultant Orthopaedic Surgeon, Events Team Doctor of the Singapore Cycling Federation and Wrestling Federation of Singapore, and Director of the International Orthopaedic Clinic, 05-24 Mount Elizabeth Novena Hospital, 38 Irrawaddy Road, Singapore www.ioc-ortho.com @dralancheung