{"id":2796,"date":"2021-06-07T04:42:07","date_gmt":"2021-06-06T18:42:07","guid":{"rendered":"https:\/\/cyclingclassics.com.au\/bowral\/2021\/06\/07\/top-tips-for-training\/"},"modified":"2021-06-07T04:42:07","modified_gmt":"2021-06-06T18:42:07","slug":"top-tips-for-training","status":"publish","type":"post","link":"https:\/\/cyclingclassics.com.au\/bowral\/2021\/06\/07\/top-tips-for-training\/","title":{"rendered":"Top Tips for Training"},"content":{"rendered":"

Brrrr \u2026.. Been feeling it in the early mornings? Yes, it\u2019s officially winter.<\/p>\n

Each and every year it\u2019s a similar challenge, one as difficult to uphold\u00a0as it is to get your head around. Maintaining a personally acceptable level of bike fitness despite the colder weather, darker starts and half frozen fingertips.<\/p>\n

In the lead up to major events or busier times on the cycling calendar, it always seems to go the same way. \u201cThere\u2019s plenty of time to train,\u201d we say. But invariably those days become weeks, the weeks months, and before we know it the event or occasion is frighteningly close.<\/p>\n

Have a read of our top tips for training for your next Gran Fondo to keep on top of your game!<\/p>\n

A\u00a0Bike Check & Fit?<\/strong><\/h3>\n

A bike fit does not last forever! Periodically it is well worth – and can be extremely beneficial – ensuring you are getting optimum performance form yourself and your steed. For any sort of training you need to be as comfortable and efficient on the bike as possible. It\u2019s critical to get your bike fit sorted before you commence a solid training block.<\/p>\n

Service\u00a0And Maintenance<\/strong><\/h3>\n

How long since your bike was last properly serviced? Mechanical problems generally creep up slowly \u2026 you might not even realise but before you know it there may be ten wasted watts or more through your drivetrain alone! While you\u2019re in there getting a bike fit why not treat your bike to a full service and check up.<\/p>\n

Make A Plan & Ride With Mates<\/strong><\/h3>\n

Put together a training plan to work out the amount of preparation you need to do for your chosen distance. Never ridden a century but using the 90km or 120km events to help achieve the goal?<\/p>\n

Work to it gradually \u2013 starting with 50km, then 75 km, then the big one, the 100km. Look closely at the elevation you are training on and try to incorporate similar course elevation to that of your chosen course.<\/p>\n

Stick To Your Goals<\/strong><\/h3>\n

Planning is a critical component of success. Set your goals and stick to them using helpful apps such as Strava, Garmin Connect or Map My Ride. Logging your hours or kilometres even via a simple note on the fridge can help you stick to your end goal. Make a pact with riding buddies, stick to not only meet ups but your individual and weekly targets, and steadily\u00a0build strength and form so you\u2019re best prepared for the event.<\/p>\n

\u00a0Ride Inside<\/strong><\/h3>\n

We agree winter mornings are not terribly conducive to being outdoors. Fortunately we riders can now enjoy the luxury of having the most technologically advanced training systems easily available indoors. Platforms such as Zwift make winter training enjoyable, competitive, motivational, and productive!<\/p>\n

If you can’t ride inside or love the outdoors, check out the tips below to help you stay warm and safe.<\/h3>\n

Invest In Quality Winter Kit<\/strong><\/h3>\n

Cycling kit has come ahead in leaps and bounds over recent years with many toasty warm yet lightweight and breathable products around \u2013 light, thin and comfortable fabrics offering more insulation and better all round efficiency than ever before.<\/p>\n

Be Seen Out There<\/h3>\n

High powered lights are ideal for darker mornings, early evenings, and night riding. It seems bike light and battery technology is being boosted year on year \u2013 there\u2019s simply no excuse not to have front and rear lights fitted to your bike. Day and night running lights are a no brainer, we don\u2019t leave home without them and nor should you.<\/p>\n

Layer Up<\/strong><\/h3>\n

When preparing for a cold to cool weather ride dress for the expected temperature 20 to 30 minutes into the\u00a0ride. You might be a little colder when you initially roll out but for the majority of the ride you\u2019ll be far more comfortable (and carrying less excessive gear).<\/p>\n

Head, Hands & Feet<\/strong><\/h3>\n

Remember your extremities \u2013 your head, hands and feet. Headwear such as a thermal scull cap or winter cycling cap is critical \u2013 \u00a0up to 30% of heat is lost through the head. A wide variety of high quality half, three quarter and full fingered cycling gloves are also available and mandatory for not just warmth but hand protection \u2013 particularly during the cooler months.<\/p>\n

Quality thermal socks are also important as are waterproof \/ windproof shoe covers that will ensure your precious training time remains far more bearable during the cooler months.<\/p>\n

The simply inclusion of rear mudguard can also make a major difference\u00a0in\u00a0winter. Most bike shops stock \u2018ass saver\u2019 type spray and splatter guards \u2013 disposable versions are also readily available.<\/p>\n

Retain Your Mojo<\/strong><\/h3>\n

One of the\u00a0major challenges of winter is maintaining that warm-weather mojo. With the Noosa Classic on August 26 and the Bowral Classic just 5-months away and counting, it\u2019s important to keep training, to retain and maintain fitness and ensure you\u2019re in the finest possible form on event day.<\/p>\n

Set weekly targets on Strava, register for distance and altitude challenges and arrange regular rides with friends. You may even want to set a pact with mates that you\u2019ll motivate and encourage each other, all powering on despite the conditions.<\/p>\n

What are your winter training techniques? We\u2019d love to hear your comments \u2026 Have your say in comments below.\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Brrrr \u2026.. Been feeling it in the early mornings? Yes, it\u2019s officially winter. Each and every year it\u2019s a similar challenge, one as difficult to uphold\u00a0as it is to get your head around. Maintaining a personally acceptable level of bike fitness despite the colder weather, darker starts and half frozen fingertips. 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