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Getting Ready For Race Day

02/18/2020
by Dyllan Scholtz

Getting Ready For Race Day

Your first race can be a scary experience & preparation is key.

I have put together some tips from various sources to help guide you through your race day journey.

Do a 5 Point bike check

  • Check the wheels, Make sure the quick-release skewers are tightened correctly. Spin the wheels to check that they are true and don’t rub on the brake pads or anywhere on the frame or fork.
  • Inspect the tires, Check for adequate air pressure in the tires. “Most tires will have the proper tire-pressure range printed on the sidewall,
  • Test the brakes, Spin the wheels and apply the front and rear brakes independently of each other. Check that the brakes engage before the brake lever reaches the handlebars and that there is enough stopping power to be safe.
  • Lube the chain, Apply a small amount to the inside of the chain as you pedal backwards so the entire chain gets an even coat
  • Check the shifting, Check that the rear derailleur shifts evenly and smoothly between all the gears on the cassette.

Packing your race bag the day before

Don't get caught out by not having what you need for race day by prepping your race bag the day before, I have seen people show up for races having forgotten their helmets, socks, nutrition and even showing up with only one cycling shoe. Being prepared is key to having a successful day on the bike

Try to set up a checklist to make sure you don't forget anything.

  • Helmet(s)
  • Cycling shoes and socks
  • Sunglasses
  • Water bottle(s)
  • Nutrition (use Ziploc bags to bring just the amount you need)
  • Seat bag and tool kit: tube, CO2, levers, multi-tool
  • Gear (watches, power meters)
  • Heart-rate monitor strap
  • Favourite pre-race snacks
  • Compression clothing
  • Comfortable footwear
  • Floor pump (for local races only; pump up your tires before you leave home but leave the pump in your car just in case)

Bottles and food

As a general rule, an average adult should drink 500ml of fluid per hour of cycling in moderate to cooler temperatures. For more intense rides in warmer weather, you may need to consume two to four 500ml  bottles per hour

The Best Energising Foods For Cyclists

https://www.bicycling.co.za/nutrition/best-foods-cyclists/

Eat as you normally would before a training ride

If a mountain of pasta is not the norm for you before a training ride the night before a race is not the time for that either. Always try to stick to what your body is accustomed to, Also don’t forget to hydrate the evening before your race.

Get the legs loose the day before

The majority of the ride should be easy enough to hold a conversation with your riding partner (or yourself). Use easy gears, and spin your legs at 85+ rpm, thus avoiding any unnecessary muscle fatigue.

Overall Ride Time: 1-2 hours

After an easy warm-up, throw in the following efforts:

  • 2 x 5 minutes building from a 6 to a 9/10 exertion level. The final 1 minute of each effort should be at a hard time trial pace
  • Recover at least 5 minutes between efforts
  • 2 x 20-second sprints in the small ring, very high rpm
  • End with 1 x 200m max sprint, going for the finish line

Breakfast is the most important meal of the day

Once again try to stick to what feels good to you and try to stay away from foods you wouldn’t normally eat

My Race day breakfast: favourite is eggs, avocado, toast. And maybe a pork banger or two

What Cycling Pros Eat for Breakfast


Know how to ride in a group

Riding in a bunch can be a daunting experience if you are untrained, it's always best to get a few group rides in before a race 

Here are some of the golden rules of group riding

  • WHEN YOU’RE IN THE FRONT, IT’S YOUR JOB TO KEEP OTHERS SAFE

Depending on the group, the leader may take the front or choose to form an alternating pace line. It’s important to take personal responsibility when you’re in front to keep those around you safe.

  • DON’T SPIT

Yes, there will be a time when you’ll need to clear your throat or do an air hanky. However, doing this in the middle of a group will not be appreciated. A more polite way to go about this is to wait until you’re in the back or pull to the left when it’s safe to do so. As always, make sure you let others know your intentions to pull over and be careful when re-entering the group.

  • BE PREDICTABLE

Hitting the brakes unexpectedly, standing up out of the saddle when it isn’t necessary or safe to do so and decreasing speed without alerting others can all lead to a crash when riding in a group.

  • BE MINDFUL OF OVERLAPPING WHEELS

A big mistake cyclists who are new to group rides make is overlapping the wheel in front of them. When this occurs, any adjustments made by the rider in front could cause their rear wheel and your front wheel to touch, which could lead to an accident. 

To keep this from happening, always ride directly behind the rider in front of you. When utilizing a double paceline, a good rule of thumb is to keep your handlebars even with the handlebars of the rider you’re beside. This will help the pace of the group and keep an orderly paceline.

  • KEEP A CONSISTENT SPEED

When it’s your turn to pull at the front, it’s easy to go a bit harder than you realize. Any bump in pace could put others in the group into difficulty, which can fracture morale. The bump in effort could also cause you to fatigue later in the ride.

  • WAIT FOR OTHERS ON CLIMBS

Keeping a group together on a climb can be tough. Because of this, you should avoid racing up long climbs unless it’s been agreed upon that the group plans to reform at the top.

  • HELP OTHERS IF A MECHANICAL PROBLEM OCCURS

If you’re new to a group, an easy way to make friends is to pull off and help any other rider who has a mechanical issue. A single rider should never be left alone on the road for safety reasons, and showing others your consideration will be met with appreciation. 

Lending a hand will also help the stranded rider rejoin the group a bit quicker and ensure everyone has a good day on the bike.

  • HAVE A GOOD ATTITUDE

Sharing your love for cycling with others is part of what makes a group rides so much fun. While a little friendly competition is OK, it’s more important to have a good attitude, encourage others and keep the mood light.

Group rides are a great time to learn from others, make friends and enjoy the comradery that can only be shared with other cyclists.

The early bird catches the win

This may seem obvious, but it’s amazing how many people don’t know the exact location of their race start and then end up starting the race in a fluster, or even worse, late. Showing up early helps not only for easy parking but will also allow you to get a warm-up in, get your race number pinned on, and take your final toilet break 

Remember your goal

For your first race, your goal should not really be to win, or even be among the front runners. Instead, just aim to get to round, gain experience of being in a race situation, and most importantly, have fun. Really though, your first race should be about watching and learning and gaining that experience that in future you’ll hopefully be able to use to enable you to win.


Sources;

https://blog.mapmyrun.com/cycling-101-group-ride-etiquette/

https://www.bicycling.co.za/nutrition/best-foods-cyclists/

https://www.realbuzz.com/articles-interests/cycling/article/top-tips-for-your-first-cycling-race/

What Cycling Pros Eat for Breakfast

Why We LOVE Cycling

02/11/2020
by Dyllan Scholtz

Why We LOVE Cycling

We all remember when we first learnt how to ride, the freedom you got from getting on your trusty two-wheeled steed. Most of us started out in the yard, then down the street, around the block and before long we were cruising around the whole neighbourhood. The sense of freedom you got from being able to go visit your friends or cycling to get ice cream with your pocket money, that slowly grew into a LOVE for cycling.
Here are some reasons why we love cycling.
 
 
 

 THE FREEDOM TO EXPLORE

A ride doesn't always have to be planned to the very last detail, you can just get on your bike and ride, take the road less travelled if you feel like it. There is no better feeling than getting on your bike early in the morning and seeing the sunrise after completing that first little climb for the morning. You can keep exploring the world to your heart's content (or until your legs eventually decide otherwise)

 MAKING NEW FRIENDS 

As it goes you will eventually join a group ride whether it be from your local shop or just some fellow cyclists you met while out on your Sunday morning training. You challenge each other to go faster, climb harder, go further. You stop for coffee after the ride and make plans to meet up the next week for another ride and before you know it you’re having a braai while watching the tour. 

 A SENSE OF ACHIEVEMENT

With your new friends by your side training is going well, you decide you’re going to enter a race. Cycling with your friends is one thing but cycling with thousands of like-minded people is a whole different story. Sitting in a bunch with your heartrate just right has certain addictive qualities, you feel strong (30km in) You decide to make a break for it. 20km down the road with a headwind on a 6% incline you start to doubt your fitness (you’re suffering). 10 km further than that you ask yourself  “why am I doing this to myself?" That goes on for a while, then you see it, (10km to go) you pop your last gel and give it your all. Few things are as good as that smile of glory & pain as you cross that finish line (this is why you love cycling).
 
ANYONE CAN DO IT
 
No matter what your age, shape, size or abilities are you can cycle under your own rules, you can set your pace, judge your distance, whatever works for YOU. Whether you’re just looking for some exercise now and then, or want to push your limits to see where they are, cycling is the perfect sport.

IF YOU DON'T CYCLE (YET!)

Think about it this way: you can help the planet and your wallet too. A study done by Businessinsider.co.za states that South Africans spent on average R14.76 billion per month on fuel. The cost of powering a bicycle, however, is some pasta and an energy bar so your wallet will thank you.

No matter why you cycle, it's hard not to fall in LOVE

There are tons of reasons why we love cycling, whether you do it as a means of getting to work, to lose some excess weight or to fill up your trophy shelf, it's hard to not fall in love with being on two wheels. It goes far beyond just a matter of practicality.
 
 
Let us know in the comments below why you love cycling

The week of a cyclist explained

02/04/2020
by Dyllan Scholtz

Sunday

The cyclist’s week begins when others end.

Day of the big ride, solo, club or friends. Normally this 2-hour ride turns into 3 or 4 with a 2-hour coffee shop break, Getting up earlier than your body is designed to do on a Sunday, 

So early that you might see a few party animals returning home wobbly legged after the night out. That’ll probably be you later.

The Sunday ride causes pain in the usual pattern, You either start to question your fitness or its a good day and you are the one dishing out the pain, you know you’re going to feel it later but it’s worth it in the end. 

You eventually get home, the clock is ticking on your twenty-minute recovery window. Quick! Or is it 40 minutes? You lay on the couch for an hour checking your Strava data to see how you did on beating the segments. Then you get to the classic crossroads,

 “Do I go take a shower or plummet into the fridge?”

One look at the protein power recipe for the latest super trend food is enough to send you headfirst into the fridge, the balance of quality over quantity tipping heavily towards the latter.

You whip together a meal most people would be afraid of, and that is fine, you don’t need to justify yourself. You’ve just ridden further than the majority of the population today.

You then eventually take a long shower before tending to the rest of the day, resulting in the usual “ I’m just going to rest my eyes for a bit” You wake up a couple of hours later, groggy, hungry. Well, the day is almost over now so there is no point in doing anything now is there?

Monday

The hangover. 

You realize that you might have gone too hard on those strava segments, not to mention the other 90km. It hurts, Everywhere. You want to take a nap every twenty minutes. You need a butler. And new muscles. You try and stretch as much as possible, Mostly in the form of yawns. Walking around with your compression gear might look and feel odd but your body will thank you later.

Tuesday.

Still aching.

Nothing much going on. You have entered peak recovery mode. Attempting stretches you half-remember from poorly illustrated diagrams that didn’t quite explain how to stretch your whatdoyoucallit muscle.

Time for a recovery shake. You’ve earned it.

Better clean the bike, it looks like it has been on a safari. You take a bath. No bubbles. Some sort of weird crystals that promise miraculous muscle recovery

Back to the fridge for the painkillers. Surely a beer will numb the ache, right?

Wednesday

Things are looking up

Legs a little better. Time for another ride. A gentle one, you know the one when you ride too far and too fast aka the active recovery ride.

Then you get to the club strava segment, This is the race everyone knows about but it is never spoken of. The victor never celebrates because to do so would show how hard they were trying to win the imaginary yet very real race.  

Thursday

Time to plan the weekend ride.

A little sore still. You’re already thinking about jersey and sock combinations. Mentally cataloguing the food cupboard for your preferred carbohydrate and protein blend. Must get some Carbs “beer” in.

Planning the route it’s difficult to leave out that extra climb which is not too far from that lovely climb, 

which leads to that little beast. Before you know it a gentle 60km spin has developed into a 90km monster with more climbing than anything else, Shit, 90 km you think. Just ten more for the century. Why not? Everyone likes a round number

Friday

Prep time.

Some half-assed core strength exercises first thing. Porridge or Shake?. Your own special mix though. 75% honey, 20% blueberry, 5% oats. You can’t understand why people don’t like porridge.

Take it easy at work. Limiting the number of trips to the printer. Email everyone, including the colleagues sitting next to you. 

Keep hydrated downing glasses of water one after the other while mixing some electrolytes in between.

Return home and begin to worry about your lack of Strava activity. Post a non-cycling activity, just to prove you’re still alive and get the mileage up. Intervals cutting the grass.

Friday night. Carb loading at the bar. A  beer has 18g of carbohydrates. Another five should just about do it.

Saturday.

Forced rest

With a hangover that suggests your carb-loading programme was a success. A huge success. 

You’re grouchy, Guess it's probably time to get to that front derailleur that seems to be catching just enough to be irritating. Three hours and a whole vocabulary that you didn't know you had later, the noise seems to be worse. You head to your local bike shop admitting defeat, while they work on trying to fix your bike you walk around contemplating if you need a new one anyway.

You check the weather. Every hour. Rain threatens your ride. You check the club Whatsapp group as Excuses start to flow. Kids. Family. Injuries. But no mention of the real reason. The weather.

You’re super keen but of course, will pull out at the first sign of drizzle. You’re pretty sure you can feel the early signs of a hamstring twinge, the pain heightened whenever the clouds darken.

Kit laid out, ready for the morning. It’s only lunchtime. Counting down the hours. Being nice around the house and helping with the chores before you mutter something about a short ride tomorrow, just the seven hours.

No cycle racing on the TV you turn to the internet and begin inadvertently browsing the sales in the cycle shops.

 

Original Source

https://humancyclist.wordpress.com/2019/01/27/a-week-in-the-life-of-a-cyclist/

7 Tips Every Rider Should Know To Maintain Their Bike

01/27/2020
by Dyllan Scholtz

Bicycle maintenance is one of the most important aspects of cycling. Whether you're a commuter,  a racing snake, or just a weekend warrior out on the trails a couple of times a month, you always need to stay on top of basic maintenance to prevent unsafe conditions and costly surprises down the road which will ultimately end up becoming a frustration. Bike maintenance doesn’t have to be difficult or cost you an arm and a leg either.

You can keep your bike riding smoothly by following these simple bicycle maintenance tips.

1) Keep Your Bike Clean

Keeping your bike clean will extend the life of your components. Cleaning your bike on a regular basis will help to prevent dirt and grease buildup from eating through your bike’s mechanical parts. All you need is a bucket, water, biodegradable soap, a large sponge, a towel, and an old toothbrush or other small brush to get everything clean: the bike frame, chain, chainrings, pedals, brakes, seat, etc.

DO’s

Recycle your dish sponges. You’ll get another couple of months out of them on bike-wash duty.

Floss with a clean rag between chainrings, cogs, and other hard-to-reach places.

Be committed. A clean bike rides better and lasts longer.

DONT’S

Mix your buckets, tools, and rags. You don’t want to cover your frame with drivetrain grease.

Use an abrasive sponge or brush on your frame.

Blast your bike with a high-pressure hose. Water will get into and degrade your bearings.

2) Keep Your Drivetrain Lubricated

Always try to wipe off, clean and re-lubricate your chain after a ride. This will allow the lube to properly sink in before your next adventure. Some riders like to lube their chains just before a ride but this can attract quite a bit of dirt and dust as it does not give enough time for the lube to sink in. When lubricating your chain, add just a tiny amount and wipe off any excess. Using too much lube can attract more dirt and negatively impact shifting.

3) Check Your Tires

There are few things more annoying than having to stop during a group ride or training session to change a tube. Always inspect your tires and check the pressure using a floor pump. After checking the pressure, check the tyre for and damage cracks or objects that could end up causing a puncture,

The average pressure you should ride with is as follows: This may be different according to the tyres you are running, rider weight, terrain etc,  

  • Road tyres typically require 80 to 130 psi (5.5 to 9 bar)
  • MTB tyres need 30 to 50 psi (2 to 3.5 bar)
  • Hybrid tyres 50 to 70 psi (3.5 to 5 bar)

4) Be Sure Bolts, Screws, and Nuts are Tightened

Having your bike fall apart while you ride can be detrimental to your health both mentally and physically,  Ensuring that everything on your bike is tightened correctly will prevent any surprises during a ride, like that annoying rattling noise, or your handlebars suddenly pointing in an opposite direction,

5) Check Your Brakes 

As you are probably known, good brakes are essential. Brake pads wear over time, so be sure to check your brake pads between bike services. All you need to do is take a quick ride in the driveway and pump your brakes. If you can feel that your brakes are soft, your brake pads probably need to be replaced. 

Brake alignment is also crucial nothing can be more devastating than your valuable energy being absorbed by your brakes rubbing during a ride.

6) Learn How to Fix a Flat Tire (Amongst Other Things)

If you’re out riding alone and you get a flat tire, what will you do? 

Make sure you don’t get stranded in the middle of nowhere and avoid that call  “can you come to pick me up” by learning some roadside fixes such as changing & patching a tube, fixing a broken chain and other roadside mishaps that could occur during your adventure. YouTube is a cyclists best friend and has some helpful videos on the subject. You could even go as far as going for a class that teaches you the basics.

7) Get Your Bike Serviced

It’s important to get your bike serviced by a skilled mechanic, they might spot something you normally would not. 

Prevention is key to keeping your bike in tip-top shape and also keeping your wallet happy. If certain things are left too long you might end up having to replace not just the worn-out part but also the parts that work in conjunction with them, such as a worn chain will end up wearing out the rest of your drivetrain much quicker than normal. 




Original sources

https://www.bicycling.com/repair/g20034545/how-to-clean-your-bike/

https://www.rollbicycles.com/blogs/press/bicycle-maintenance-tips-every-rider-should-know




 

Taking your training to the next level with intervals

01/21/2020
by Dyllan Scholtz

Interval training is tough but it’s the quickest and most effective way of training to become a faster rider. Coach to the pros Alan Milway explains how.

Whether you're just trying to get your fitness up from the ground or aiming for another podium, or you simply want to give a challenge to the guys on your Saturday coffee ride which always seems to end up being a race, even though everyone agreed on the WhatsApp group that it would be a relaxed one.

Interval training is a great and effective method that can significantly improve fitness, it especially works well for mountain bikers — not only do mountain bikers need high levels of fitness to simply complete the climbs, mountain bikers also need a burst of sustained acceleration on every ride to tackle changes in terrain and gradient.

What is interval training?

Interval training is an exercise structure that mixes periods of exercise at a set (generally quite high) intensity, with periods of recovery between them, normally repeated multiple times. The intensity of these efforts can vary, so too the duration of the efforts and the work to rest ratio – i.e you can reduce the recovery time between efforts to make the session harder.

How does it work?

Because interval training programs make us work at relatively high intensities while mixing in periods of rest; It helps the body to adapt to them and increase the amount of time we can spend at higher intensities. 

It also raises the threshold at which fatigue occurs meaning that if we perform subsequent exercise that is under this threshold, we won’t fatigue as easily. Challenging the body to deal with increased lactate levels, and adapt to these is a key part of this process.

How can you incorporate this training into your outdoor training sessions?

An interval training session can be incorporated into a mountain bike ride or a commute with just a little planning, they are generally shorter sessions than a normal ‘ride’ so it works well during a commute, on the turbo trainer or during a quick blast off-road.

For every session, you do, have a gradual, progressive warm-up for 10-15 minutes at least, so by the end of the warm-up period you have an elevated heart rate close to that at which you’d be at during a climb.

As an example session, plan for 3minutes of ‘hard’ effort, followed by 3 minutes of recovery. Repeat this 4-6 times, and then cool down for 10 minutes or so with an easy spin. The working efforts of 3 minutes should be doable at a consistent pace, but by the end of the 3 minutes, you should feel like you could not continue that effort for another minute.

Recovery is best done ‘actively’, so with a light, easy spin effort, before repeating the working effort. If you are off-road, shift into an easy gear and take it easy.

As another, more intense but shorter session (more suited to an indoor trainer), try sprint efforts of 30 seconds, followed by 90 seconds of recovery. Repeat this 4 times, rest for 5 minutes and then repeat this block. As you progress, drop the rest interval to 60 seconds, then 30 seconds if you dare!

Prevent the bonk

Intervals don’t need to be all-out maximum but sustained and paced. If they are 3-5 minutes long they work well as hill repeats.

Completing the full workout is much more important than giving it everything you have for the first two intervals and then collapsing and calling your misses for a lift home.

Heart rate monitors and power meters are ideal tools to monitor effort and gauge pacing. However, if you are out on the bike, use one piece of trail and time your effort up it. This will set the pace for further efforts.

Interval sessions are shorter than your average rides — don’t worry if you have only exercised for 45-55 minutes and the session is over. Quality over quantity.

Vary the duration of effort and duration of rest for best benefit — but only after you have completed a few weeks of one session, don’t jump from one to another. 

Who is Alan Milway?

Alan is the best mountain bike coach in the business. He’s steered riders like the Athertons and Brendog to success and helps regular riders like us get the most out of our riding.

Doing Indoor interval training?

When doing indoor training nothing makes more sense than a smart trainer, Smart trainers are equipped with built-in power meters, allowing riders to target specific training goals with much greater precision.

“Smart trainers and smart bikes are now so powerful they are essentially a lab-standard bike at home,” says Dr Dave Nichols, cycle training consultant for Wattbike.

“The fact you have the ability to control power, to give targeted intervals and the bike will hold that wattage target for you, is pretty much as good as any laboratory setting,” adds Nichols.

 We suggest some of the following products to help you get the most out of your precious training time.

Wahoo Kickr Core  

Smart trainers, such as the Wahoo Kickr, have changed the way cyclists ride indoors. Dave Caudrey / Immediate Media

Wahoo Elemnt Bolt GPS Bike Computer

Original source: 

https://www.mbr.co.uk/how-to-2/get-quick-fast-383356

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