{"id":2935,"date":"2021-11-12T02:06:17","date_gmt":"2021-11-11T15:06:17","guid":{"rendered":"https:\/\/cyclingclassics.com.au\/bowral\/2021\/11\/12\/top-tips-for-last-minute-training\/"},"modified":"2025-03-20T11:22:47","modified_gmt":"2025-03-20T00:22:47","slug":"top-tips-for-last-minute-training","status":"publish","type":"post","link":"https:\/\/cyclingclassics.com.au\/bowral\/2021\/11\/12\/top-tips-for-last-minute-training\/","title":{"rendered":"Top Tips for Last Minute Training"},"content":{"rendered":"<h3>It&#8217;s safe to say it&#8217;s been a huge year for all of us. With the uncertainty this year brought, some of us have definitely fallen off the training wagon. But don&#8217;t worry! You still have time to up-your-game before you tackle the 2021 Bowral Classic. We&#8217;ve put together this little article to motivate, inspire and get you back on the bike!<\/h3>\n<h3>Look After Yourself<\/h3>\n<p>Firstly, you have to look after yourself.<\/p>\n<ul>\n<li>A good sleep and a good meal will completely change the way you train.<\/li>\n<li>Keep hydrated &#8211; it&#8217;s getting warmer and keeping hydrated is a non-negotiable!<\/li>\n<li>Fuel yourself before and after your ride, keep yourself fuelled with nourishing fruit or protein bars.<\/li>\n<\/ul>\n<p><strong>A\u00a0Bike Check &amp; Fit?<\/strong><\/p>\n<p>A bike fit does not last forever! Periodically it is well worth \u2013 and can be extremely beneficial \u2013 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<p><strong>Service\u00a0And Maintenance<\/strong><\/p>\n<p>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<p><strong>Make A Plan &amp; Ride With Mates<\/strong><\/p>\n<p>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<p>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<p><strong>Stick To Your Goals<\/strong><\/p>\n<p>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<p><strong>Ride Inside<\/strong><\/p>\n<p>We agree time is tight and sometimes, we can&#8217;t all go for a 2 hour ride in the morning. Fortunately we riders can now enjoy the luxury of having the most technologically advanced training systems easily available indoors.<\/p>\n<p>Platforms such as Zwift make winter training enjoyable, competitive, motivational and productive!<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cyclingclassics.com.au\/bowral\/wp-content\/uploads\/sites\/2\/2021\/11\/Rider-Information-768x245.jpg\" alt=\"\" class=\"wp-image-7981\" style=\"display: block; margin: 0 auto;\" \/><\/p>\n<h3>Recovery<\/h3>\n<p>Time spent on the bike preparing for your next\u00a0ride, race or Gran Fondo will be payed back in spades come event day. And just as important as warming up and time spent in the saddle, warming down and those precious post-ride recovery hours are vital stepping stones to making you a stronger, fitter and faster rider.<\/p>\n<p class=\"p\"><strong>Cool Down Slowly<\/strong><\/p>\n<p>Recovery begins the moment you stop moving. Whether it\u2019s a race, training ride or Gran Fondo event, spend a minimum of five to ten minutes cooling your body down \u2013 whether it\u2019s spinning or time on a stationary trainer. Once off the bike keep moving \u2013 stretch, shake, bend and allow your body to ease settle back to off bike mode.<\/p>\n<p><strong>Keep Hydrating<\/strong><\/p>\n<p>Regardless of how much fluid intake you\u2019ve had on the bike, now\u2019s the time for more. Whether it\u2019s simply an one or two more bidons of water, or an electrolyte or sport drink, it\u2019s time to top up lost fluids and prevent the onset of dehydration.<\/p>\n<p><strong>It\u2019s Protein O\u2019Clock\u00a0<\/strong><\/p>\n<p>Protein feeds the body and fuels recovery \u2013 whether it\u2019s a simple bar, shake, chocolate milk or small meal, starting the refuelling process is important soon after you stop exercise.<\/p>\n<p><strong>Reset With Rest<\/strong><\/p>\n<p>For a cyclist the couch can be just as important as cadence! Rest is vital for recovery and kick-starting the muscle repair process. It also heals the body, helps prepare muscles for your next ride\u00a0 and assists in the prevention of illness. The equation is simple \u2013 eat, sleep, ride, repeat.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><strong>Keep training and we&#8217;ll see you on the start line!\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s safe to say it&#8217;s been a huge year for all of us. With the uncertainty this year brought, some of us have definitely fallen off the training wagon. But don&#8217;t worry! You still have time to up-your-game before you tackle the 2021 Bowral Classic. We&#8217;ve put together this little article to motivate, inspire and [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2680,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[369,1],"tags":[],"class_list":["post-2935","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-2021-news","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top Tips for Last Minute Training - Bowral Classic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cyclingclassics.com.au\/bowral\/2021\/11\/12\/top-tips-for-last-minute-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top Tips for Last Minute Training\" \/>\n<meta property=\"og:description\" content=\"It&#8217;s safe to say it&#8217;s been a huge year for all of us. 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