Training & Technique

The eagle-eyed amongst you might have noticed mention on this ‘ere blog of an upcoming family holiday (training camp) in Mallorca. That holiday has come and gone. Thankfully I am pleased to report that quite a bit of road cycling took place.

Since I’ve road bike holidayed in Mallorca twice now, I feel (semi-)qualified to present my “ultimate” guide on the subject. My aim is help you get the most road cycling goodness out of your holiday to the island, particularly if you have to work around other non-cycling family members who apparently just went there for a bit of sun…

My report will be structured largely as a report on my own holiday because i) it worked quite well; and ii) I haven’t done an exhaustive study of all the road cycling opportunities on the island. So put that in your inner tube and pump it.

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In this post we will explore pedalling (‘pedaling’ if you are American) technique for road cyclists. This is an important area.

The meeting of foot and pedal is the primary interface between human and bicycle (well, primary moving interface – you wouldn’t get padded cycling shorts if there wasn’t a pretty significant ‘interface’ in that area as well).

Good technique increases the efficiency with which the power that we generate is turned into forward movement. It also helps avoid injury, both by avoiding unnecessary strain on joints and ligaments and by promoting an even strengthening across the leg and core muscles.

This post is, in fact, in response to a reader request. The Lanterne Rouge wrote,

“… I’ve been struggling with my pedalling technique for some time. Books and the internet give all sorts of advice. Perhaps you might blog on the subject of perfecting ones pedalling technique and when and what variation might be appropriate?…”

Let’s start at the beginning.

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I have this sense that there is a secret to training that, if I crack it, will result in my becoming a stronger/faster/more stylish cyclist. If not instantly, then at least overnight.

It is this inner inkling that prompts my fascination with power meters (“If only I had a power meter then a programme of effective training would be within my grasp…”).

My innate Yorkshireness (long arms/deep pockets) means I haven’t quite pulled the trigger and bought one. Perhaps my other inner inkling is saying, “Don’t be ridiculous. Spending £500 on a Stages power meter just because Team Sky uses it is clearly not going to turn you into Luke Rowe.”

And yet, and yet… Those crank-based power meters do look awful shiny…

Thankfully, before I splurged half a monkey (or a couple of stoats) on a cheeky power meter, I remembered an email I received from a company called TrainerRoad, way back in the mists of time 2014…

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So i did it. Let the mini trumpets toot.

I successfully achieved my objective of riding every single day for 35 days, from 28th December (last year!) until 31st January 2016.

(Why 35 days? Cos I wanted 16.67% more challenge over last time).

Rather than focus on the stats (which are… epic!), I thought I’d outline some advice that might be helpful if you’re looking to get into into the swing of cycling on a regular basis, as well as some of the benefits I encountered.

Whether you’re new to the sport, or coming back after a winter layoff, setting yourself a challenge can be the perfect way to build a cycling habit and kickstart an improvement in your fitness.

My aim in writing this blog is to help and inspire you to ‘do more cycling’. After all, this website is all about you, dear reader (said the narcissist who publishes photos of himself in Lycra…).

So why should you undertake your own ride-every-day challenge? Because there are benefits (with friends). Begin!

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So I’m just over half way into my 35 days of cycling challenge and …

* Espalier Alert! *

… I’m still on track (for greatness).

Here’s an update!

(PLUS, I reveal the new book cover for the re-release of ‘Sportiveur’. Exciting times.)

Once Upon A Time, In A Garage Far Far Away

Quick catch up: in order to get back into the habit of cycling regularly, I’ve committed to riding every day until February.

Since I started my challenge on 27th December (which is well-known to be an auspicious date), this means that I plan to ride my bike for 35 days in a row.

The rules are simple:

• Minimum of 15 minutes a day;
• Indoors on the trainer or outside;
• Any bike.

The objective is to work my ‘habit muscle’ as much as it is to rebuild a little fitness. The 15 minute minimum time limit is set so low in order to make any excuse for not riding unacceptable.

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Which is an aspirational title for a blog post, if ever there was one.

And I should probably be clear. This post will not contain the solution to all your time vs cycling vs motivation challenges (well, it might but I can’t guarantee it…).

Essentially, as I’ve done before, I’m committing publicly on this blog to (re)build a cycling habit, with a view to kickstarting my cycling fitness for 2016.

Last time, I successfully completed a (self-imposed) challenge to ride my bike every day for 30 days. This time, things are going to be bigger and better.

I’m going to ride every day for…. (wait for it) 35 days!

(Which is…. *wrangles calculator* …16.66% (recurring) more challenge).

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In this post, we’re going to get into the meat of producing your personalised cycling training programme.

I’m going to set out a step-by-step methodology for building a structured training programme, with the aim of peaking your fitness for one or two target cycling events.

By the end of the lesson (for want of a better word), you’ll have a 9 – 12 month overview (in a spreadsheet or on paper) of the series of training blocks that will take you to your target cycling event.

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Way back in the mists of time, I conducted a survey of Sportive Cyclist email subscribers, asking them for their biggest frustration with cycling. 

There were complaints about the state of British roads (and those of Azerbaijan) and the standard of cycling when riding as a group, but the main frustration was the lack of time to go cycling.

This is understandable. We live busy lives. We have time-consuming jobs, family commitments, the new series of Strictly Come Dancing. Cycling can sometimes be pushed to the periphery. With worsening weather and shortening days, the periphery can sometimes disappear entirely.

The purpose of this post is to explore the theme of lack of time for cycling, and some of the strategies that we can employ to address it.

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I have hit the big time. I have been sent a book to review. By a publisher. For free.

(For now, let’s ignore the fact that I contacted said publisher myself, fragrantly exploiting the Sportive Cyclist readership, in order to procure this freebie.)

The book in question is ‘Fast After 50: How To Race Strong For The Rest Of Your Life’ by friend-of-this-blog Joe Friel*.

(*Joe Friel does not know he is a friend of this blog).

If I had to pick one book subject and title that would fit well with a large proportion of the Sportive Cyclist readership, it would be this one.

Spoiler Alert: It’s good. You should buy it.

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