4 Weeks to go to the Momentum 94.7 Cycle Challenge - What should I be doing?

With 4 weeks to go to the Momentum 94.7 Cycle Challenge what should I be doing?

Training 

Hopefully you have spent the past six weeks (at least) training for this event! If not you are going to struggle. Your final 4 weeks should involve a continuation of that training with a taper on your final week. If you are following a Fit Track plan make extra sure you follow the final week to the letter, as the plan is designed to take you into your event fit and fresh.

You should aim to cut your duration in the final week down to between 50% to 70% of your usual weekly duration. Intensity should remain with some shorter intervals. This will keep you sharp and in good form. 

Aim to do a pre-race ride the day before the race. The duration thereof should be between 20 to 60 minutes (20 minutes for the beginner and 1 hour for the more advanced cyclist). This pre-race ride should be extremely easy. The pre-race ride helps to flush toxins from muscles, as well prepare you mentally for the big day. Its also a good time to make sure all your equipment is in good working order.

Sleep and Rest

Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. So make sure you have adequate rest between your training sessions.

Getting a good amount of quality sleep is vital to peak performance as this is the time when your body heals and recovers best!

Nutrition

As an athlete, you need to provide your body with high-quality nutrition. The best way to to this is to eat a balanced diet consisting of a variety of high-quality foods.

Carbohydrate (which converts to glycogen in your body) is the fuel that makes exercise possible, so adequate carbs must be eaten each day if you hope to train and race consistently. Protein and fat also have a place in your diet and should be consumed daily. In general, each meal should contain a varied combination of carbohydrates, protein and fat.

Try to stay away from fatty foods that are high in saturated fats like fatty cuts of meat. Avoid carbohydrates with a high glycemic index, like cakes, sweets and biscuits. Preferably choose those low GI carbs which will sustain blood sugar and energy levels.

Drink plenty of fluids, especially water to keep your body well hydrated.

Race Nutrition: Make sure you chose tried and tested on race day. Use the products (carb drink, gels etc) that you have used during training. Don't fall into the trap of buying and trying something new at the expo the day before and find that you react badly to it on race day!

Eat your breakfast 3 hours before your start time to ensure proper digestion. Choose foods that are high in carbohydrate, low in fat and fibre and moderate to low in protein.

Equipment

Make sure your bike is clean and in good working order. Clean and lube your chain. The chain and sprockets on your bike play a key part in the transfer of power from your legs to your wheels. When they collect dirt and grime, it will slow you down. Make sure you have spare tubes and bombs in case of a puncture.

Ensure your tyres are inflated to the correct pressure. Flat tires can slow you down, and are more susceptible to punctures.

Check your brake pads to ensure they are not worn.

Check your cycling shoes and make sure your cleats are not worn and that they are solidly attached to your shoes.

Race Day

Don't be late! You are probably going to be feeling some race nerves anyway, don't compound things by adding the extra stress of being late. Make sure you are in your pen with plenty of time before the start of the race. Do some stretching while you wait for the start. If you can, rather sit whilst in the pen than stand. Save all your energy for the race.

Pin your number to your jersey, prepare your cycling kit and race nutrition the night before so that you are less stressed and ready to get going on race day.

Don't forget to eat breakfast and don't forget your helmet!

Wishing you all a safe and successful Cycle Challenge Sunday!

Structure-less system Killing our Sport

Its been a while since I last blogged. Guess I have had little to say on the subject of cycling lately, other than ride your bike and enjoy. I like to blog when I have something to say .. well that time has come again, and I am pulling out the soap box.

Success in anything in life requires structure. Right? A system, a plan, a way to get from A to B. Its my opinion (and I stress my opinion), that this system in cycling in general has, and is crumbling. More so in women's cycling than men's simply because the pool is smaller.

Think about it, five to ten years ago we had talent coming through the 'system' and headed for greatness. The best SA has seen to date in women's cycling has come through this 'system'. I speak of a 'system'... what am I on about?

We had in place a proper structure (or lets say better than we have now). It went something like this. Josephine Blogs joins her local cycling club. She starts in the beginner bunch and after a couple of rides realises she can move to the D and C group. Within 6 months she is riding regularly and is keeping up with the top girls in the club. She gets noticed and is invited to participate in the monthly Inter-club series. She then participates in her local Provincials and then at inter-provincials. She gets her racing license and joins the racing Elite girls. Josephine is really determined to succeed so although she gets spat out on the first climb for the first 6 months of racing, she gets a coach and improves. She receives her provincial colours. Through good coaching, a bit of club sponsorship and guidance, she becomes a regular in the racing peleton at the races. She gets noticed by a team manager and is signed up on a professional team. She starts as a team helper and works her way up in the ranks eventually becoming one of the strongest team riders. If the team is affiliated to an international team (as has been the case in the last two years with the Lotto Belisol team) she has the chance to show case her talent at an international level.

The above example shows how someone with talent was able to work her way from the bottom of the pyramid to the top. Where is that structure today? No more Inter-club. If we can't filter talent through from a club level, how can we possibly find the talent of the future? Provincials have become so small because very few people at a club level know how to take the next step from club to provincial. Inter-provincials no longer take place. So provinces are not given the opportunity to compete against one another. Then we have the pinnacle called SA Champs. Yes, this still exists, but how do we get the talented beginner eighteen year old Josephine from starting at club level to SA Champs? If she wants to get there she still can, but she is going to have to be incredibly street wise all on her own. Not necessarily a bad thing but this I believe is why we now sit with only a handful of talented junior riders. As we have seen from the past perhaps fifty percent of the handful will make it into Elites, so where does this leave the sport of womens cycling? I my opinion it is dying a sad death and will continue to until we look at the structure.

(In my opinion) it should look something like this:

Step 1: Schools:
It must start at a schools level. Mountainbiking and track in particular, to keep it safe for the youngsters. This is the launching pad into getting youngsters to join clubs, once they leave school or beforehand.

Step 2: Clubs
Clubs need to offer Inter-Club racing again. Full stop! This in turn will motivate riders to license and race Elite.

Step 3: Racing License

Step 4: Provincials
The best from the clubs will feed through to Provincials.

Step 5: Inter-Provincials
The best from Provincials will feed through to Inter -Provincials.

Step 6: Nationals
The best from Inter-Provincials will feed through to National Champs.

Step 7: International
The best from Nationals and the top women from professional racing locally feed through to International teams.

Nope, its not rocket science! Its just a system to ensure we find the talent we know exists in this country.

I dont mean for this article to be negative, anything but! Lets fix it!

Ok, done soap box shoved under my bed again...