Don’t let a flat tyre puncture your spirit
IT’S ALMOST the final stretch until the Cape Town Cycle Tour on March 8. And whether you are confident or not that you will complete the race, top trainer Elton Davids said as long as you have been following his weekly training schedule you should be ready to conquer the world’s biggest timed cycling event, which is sponsored by the Cape Argus, Pick n Pay and Momentum.
But weeks of preparation could easily be derailed on race day by a flat tyre. Davids said it was important to know how to repair a punctured tube going into the event.
As a 17-time veteran of the Cycle Tour and a participant in Iron Man and the Coronation Double Century, Davids knows what he’s talking about.
“Often we see folk on the road side with a flat wheel and many are unsure about what to do. When fixing a wheel it’s important to do it right the first time,” he said.
If your tyre is punctured while riding, first feather the brakes to ensure you have a smooth stop. Pull off from the road into a safe place (avoid obscuring traffic). Establish what has caused the puncture by assessing the wheel by spinning it.
Then undo the skewer of the wheel. Release the brake adjuster and remove the wheel from the frame. Check what has caused the puncture and remove the obstacle – be careful if it’s a shard of glass. Replace half the tyre on to the rim. Inflate the tube slightly and insert the new tube. Push the valve into the gap first and then gently feed the tube under the tyre. Gently pull it over the tube, but ensure that the tube still stays within the tyre.
Once the entire tyre is back on the rim, inflate to your desired pressure. Place the wheel back on the frame, tighten the skewer and ensure you tighten the brake release. You are ready to go. “Practise this before race day. Doing it right the first time will make sure you finish the race with many minutes to spare.”
Here is Davids’s training programme for Week 6. A quick note: RPE is the rate of perceived exertion, it’s measured on a 10-point scale, one being minimal effort and 10 going all out.
Monday: Take a break. If you are feeling antsy take a brisk walk or run for around an hour. (RPE: 6-8)
Tuesday and Thursday: Start with a 15-minute warm up ride. Then move on to a session consisting of 12 four-minute bursts (RPE: 7-9) followed by two-minute recovery sessions. Cool down with light gears for around 15 minutes.
Wednesday and Friday: It’s time to get off the saddle. Do five sets of 20 squats, don’t bend the knees fully; five sets of 20 situps and the same number of press ups.
Saturday: Time to sit back and nurse any sore muscles.
Sunday: Try cover the length of the Cycle Tour, riding between 90 to 110km along your favourite route.