Bicycle Century Training: by James Wannop

Cycle Century Training Program by James Wannop
Bicycle Century Training
By
James Wannop
Table of Contents
Introduction....................................................................................................................3
Why Ride A Century?................................................................................................4
Mental Approach .......................................................................................................5
Safety .........................................................................................................................7
Equipment ......................................................................................................................8
Road Bike Fit and Set Up ..........................................................................................8
Road Bike Gearing...................................................................................................10
Road Bike Kit Lists..................................................................................................11
Cycling Clothing......................................................................................................13
Training........................................................................................................................19
Heart Rate Monitor Training ...................................................................................19
Power Meter Training for Cyclists ..........................................................................22
Weight Training for Cyclists ...................................................................................25
Indoor Cycle Training..............................................................................................26
Training Types .....................................................................................................28
Base Training ...........................................................................................................28
Interval Training for Cyclists...................................................................................30
Cadence & Pedal Stroke Training for Cyclists ........................................................32
Bike race training.....................................................................................................34
Recovery in Cycle Training .....................................................................................34
Nutrition.......................................................................................................................38
Nutrition Basics for Cyclists....................................................................................38
Hydration for Cyclists..............................................................................................39
Long ride nutrition for Cyclists................................................................................41
Recovery Nutrition for Cyclists ...............................................................................43
Vegetarian Cyclist Nutrition ....................................................................................45
Recipes.....................................................................................................................47
Specific Training Workouts.........................................................................................51
Training Plan 1 Beginner .........................................................................................56
Training Plan 2: Intermediate .................................................................................57
Training Plan 3: Advanced .....................................................................................58
Legal Disclaimer..........................................................................................................59
Notice...........................................................................................................................59
Introduction
Ok well you have decided that cycling 100 miles is a good idea. It is
a good idea however it can also be slightly daunting. In this book
you’ll learn everything you need to prepare you for and allow you to
complete your first cycling century.
As with any type of challenge the key to succeeding is preparation.

This book has been specifically designed to help you understand
what you need to do to be the most prepared possible. He aim is for
you to learn from the book throughout your training so that you are
fully prepared and in the best physical and mental shape when you
roll over the start line.
This book has been designed to give you two main things:
1. To prepare you physically for your century ride
2. To try as far as possible to prevent any unexpected surprises

hampering your race day. These can be anything from personal
injury, comfort, weather, food issues and mental strength.
You can be as fit as a proverbial fiddle and still either fail to

complete your century or complete it, and suffer terribly doing so. If
you follow the advice written in this book you should complete the
ride and do so feeling good at the end.
If there is one thing you need to do now to ensure success it is to

commit to ample time to preparing both physically and mentally for
your century ride. Just like running a marathon you won’t be able to
do this by just turning up on the day and gritting your teeth. In
order to succeed you will need to apply a disciplined approach to
your training to ensure you maximize your performance to the best
of your abilities.
Why Ride A Century?
One hundred miles is a long way. While riding a century your legs
will turn the peddles on your bike anything up to 40,000 times. By
the end you will be physically exhausted, you legs will feel heavy,
your undercarriage may be chapped, your lower back may well ache
and there is a strong possibility you may be hobbling around for a
few days after the ride. So why should you ride 100 miles?
Health Reasons
Cycling is probably one of the best forms of exercise out there in

terms of getting you fit. Cycling is a wonderful form of exercise that
improves both your cardiovascular and muscular fitness without any
of the injury causing impacts of other sports such as running.
By committing to cycle 100 miles you are in effect committing

yourself to getting fit. This is not something you can just go out and
do on a whim to do it, and more importantly to do it and still enjoy
it will require you to train hard over a period of time.
By training for the event you should expect to see the following
health benefits:
- Lower resting heart rate

- Increased cardio vascular fitness
- Increased efficiency at burning body fat
- Possible weight loss
Why Not?
People often find it hard to explain exactly why they do foolish

things such run marathons. For many people the answer is simply
they want to push themselves. It is amazing how much benefit we
can gain by setting ourselves and successfully completing difficult
challenges.
I believe it was the famous mountaineer Sir Edmund Hillary that

said of conquering Everest “It is not the mountain we conquer but
ourselves”. The same can be said of riding a century. You can
expect to learn a lot from yourself during the process. There will be
time ahead when you want to just get off your bike, throw it in a
ditch and never ride again. However, when you ride over the finish
line and have completed your goal you will look back on such
moments as periods of discovery.
In the infamous training of the French Foreign Legion the officers

can often be heard shouting “pain is weakness leaving the body”
during their torturous training exercises. Essentially they are saying
to their suffering troops that by suffering now, they will end up
stronger in the long run. The same can be said of cycling 100 miles.
It will make you a much stronger person both physically and
mentally.
Mental Approach
As with many endurance sporting events your mental fitness is just

as important as your physical fitness. Riding 100 miles will test your
mental strength as you push your body out of its comfort zone in
search of accomplishing your goal.
Break it down
One common approach used by athletes is to break the whole thing

down into smaller pieces. On race day treat the race as 4 separate
25 mile rides. Doing this means that the whole thing is less
daunting as you will only be concerned with the current 25 mile ride
you are on.
This modular approach can be extended into your training program

too. If you are starting from a base of nothing then cycling 100
miles can seem a long way off. The worst thing you can do is to get
ion a bike and see how far you can go. Mentally it will be a big blow
if you discover you only get 20 miles before having to stop. Instead
break your training down into weeks and make sure you have a
goal for each week. Doing so will give you much more realistic
target to meet meaning you’ll get the mental satisfaction from
performing to plan.
Do it for charity
Another great motivator to get you through the bad times is by

doing the ride for charity. When you feel awful, are ready to throw
your bike in the ditch and get a cab home being able to remind
yourself of the benefits others in a worse position than you
will receive may well be the incentive you need to keep going when
you want to quit.
Visualization
One common trick used by many professional athletes is

visualization. This is a powerful technique that involves running
through the event in your mind before the big day. Sit down for half
an hour every few days and run through how you will be feeling at
various stages of the race. Nervous at the start line, worried about
going out to quickly after 20 miles or so, good at 50 miles, dead to
the world at 75 miles.
Visualization gives you a sort of dress rehearsal via mental imagery.

It will allow you to rehearse how you will feel at various points with
the idea being that on race day you will already know how you will
feel which will both remove the surprise and in some way tell your
body how it feels rather than the other way around.
Athletes of all levels can use this technique not only to try and set
down the mental feelings they want on the race day but also to help
them prepare for any adverse situations. If you have already run
through what you will tell yourself if you are feeling terrible on race
day you’ll be much more likely to handle it and quicker to drag
yourself out of any slumps of self pity.
How to visualize your success.
1. Sit somewhere comfortable and quiet

2. Take a couple of minutes to breath slowly, shut your eyes
3. Imagine yourself riding at a steady pace
4. Try to focus on what race day will be like, the terrain, the
crowds, the competitors
5. Focus on how you are feeling at various stages of the race
6. Imagine you are exhausted halfway up a climb, now pick yourself
up out of the saddle and begin tapping out a steady rhythm on the
pedals
7. Pick out the details such as the smells, sounds and tastes as you
go.
8. Always end visual situations on a positive feeling.
Pretend you are Lance Armstrong
This is I guess a slight variation on the visualization theme though

equally effective. We have all at some stage or another (usually
when we are young) pretended to be a professional sportsman. Well
despite supposedly being the stuff of child’s play this pretend/role
playing can be a very effective tool to boost performance.
All you need to do is simply when you are bored, tired, not in a
group (any time really) just pretend you are a famous pro cyclist.
Just imagine your favourite race commentator lauding your efforts
on the bike. Maybe he will be praising your recovery from a
previous fall, eulogizing over your tearing through the pelaton or
remarking on your strength as you drop the pelaton. What ever you
choose, just the thought of someone praising your efforts (even if it
is made up in your head!) will almost certainly give you a boost to
get through and difficult periods.
Safety
When you are out riding on the roads there are so many dangers to
be aware of. Obviously traffic is easily identifiable as the main
danger to cyclists however do not forget all of the other things such
as that may cause you problems when riding:
• Uneven road surfaces (pot holes)

• Weather conditions (wind rain, ice etc)
• Tiredness
• Cold hands
• Mechanical Failure
• Hazards (gasoline spills, pot holes etc)
• Wildlife
• Debris getting into your eyes
The point of this list is not to scare you but instead to make more
aware of the sorts of thinks that potentially pose a threat to your
safety.
When out for a ride always ensure that you take the easy
precautions such as checking your bike over before setting out,
ensuring you wear a helmet, making sure you have appropriate
clothing for the expected weather.
When you are out on the bike try to anticipate potential hazards.
For example when descending at speed and you approach a wooded
outcrop you should be anticipating wildlife potentially straying onto
the road. Stay within your limits and take sensible precautions and
you should avoid any unwanted incidents.
By following the advice in this book you are agreeing with the
disclaimer at the end of this book.
Equipment
Having the right equipment is a vital piece of your century jigsaw.

The equipment you choose will decide how comfortable your cycling
is. Not only do you need to ensure you have the right bike but also
the right clothing, tools, spares, food etc all play a massive part in
your riding.
Because we are all physiologically different from one and other

there is no general rule for the type/size of bike that bests suits us.
With many variables such as size, frame materials, price, strength,
stiffness and weight it is impossible to predict what will work best
for your particular needs.
Assuming you have not already bought a bike, or you are looking to
buy a new one be sure to take your time and test ride plenty of
different frames before making a purchase. You’ll be spending a lot
of hours on the bike you buy so you need to be as sure as you can
that it is the right one for you.
Road Bike Fit and Set Up
Fitting a road bike
Having a correctly fitted bike makes a huge difference. Without one

a normal ride can turn in to an uncomfortable painful experience
that can lead to injury. Never buy a new bike without first getting
one correctly fitted and trying it out on a test ride. Below are some
of the basics you should look out for when looking at a new bike
however be aware that there are an ever increasing variety of
frame geometries out there so be sure to test out any potential new
rides before purchase.
When sizing a bike try to focus your thoughts on the three contact
points that you make with the bike: your butt, your hands and your
feet. Your aim is to end up in a situation where you have equal
pressure on all three points. In order to set your bike up best for
you you’ll need to do a lot of trial and error during your training.
However if opting for a new machine below are some pointers to
help you choose the right bike size.
When buying your bike never buy one without trying it out on the
road. If buying off the internet ensure you have test ridden the
exact bike and frame size at your local bike shop. Even better, tell
them the price you can get it for online and ask them to match it. If
possible it is always nicer to buy your bike locally as you may need
to go back if there are any faults with the bike, not easy if buying
online.
Frame Size
Your first port of call to finding a correctly fitting bike should be to

select the correct frame size. If you select the wrong frame size you
may not be able to adjust the other components (handlebars, seat
etc) enough to find the fit that works for you.
The best way is to stand over the frame with the bike between your
legs - ideally there should be a gap between the horizontal top tube
and your crotch of about 5cm. This should be used as a rough
guide. Because all of us come in different shapes and sizes this
formula may not be relevant for us all so be sure to experiment.
Any good bike shop worth their salt will be experienced with bike
fitting. Ask which size they think is suitable for you. If their simply
shout out a size and send you out the door for a test ride then go
elsewhere. A decent bike fitting will take about 15 minutes of
adjustments to saddle and handlebars so be sure to go to a shop
that knows how to do this.
Seat Height and angle
When adjusting your seat height the best approach is to sit on the
bike. When you pedal is at the bottom of the pedal stoke (and your
foot is parallel to the floor) your leg should be very slightly bent. If
your saddle is too high you may be overstretching (over stretched)
and you leg very bent you may lead you towards knee problems. At
worst you'll pace too much stress on your quads causing you to run
out of power too quickly. If you're unable to get the seat height
right it means you’re on the wrong bike, go back a stage and
choose a different frame size.
Be careful not too set you seat to high. Most seat tubes will have a
maximum height marker - be sure not exceed this.
Never tilt your seat forward as this will make you put too much
pressure on your arms and hands. Ideally the saddle should be level
or even slightly raised at the front. It is important to remember that
when you first start riding a new bike it can take several rides
before you get used to a saddle so resist temptation to rush out and
replace it if it leaves you sore after your first ride.
Handle bars
The golden rule with handlebars is that they should be at least as

high as you saddle. If not you'll be riding leaning forward/down
which can be dangerous both in terms of balance and visibility. The
rest is down to comfort. Most handle bars can be raised however as
with raising your seat be sure not to raise them above the
recommended height indicated on the stem.
Road Bike Gearing
Choosing the right gearing is essential to ensure that you are

comfortable when riding. If you are planning on doing a very hilly
century ride in the French Alps you will require a very different
gearing set up to a flat ride in Oregon. The main decision you will
need to make is between a double or triple or compact chain set.
Triple v Double v Compact
On a bike all of the gearing mechanism is often referred to as the

chain set. The average setup on a road bike will have either two or
three chain rings on the front (making it either a double or triple
chain set) and between 7 and 10 rings on the back.
When looking down at your chain set while riding when you are on
the smaller ring at the font the resistance will be lighter whereas
the smaller ring at the back will provide more resistance. In general
a double will end up having between 14 and 18 gears versus 21 to
27 usually found on a triple.
Double Chain sets
The small ring at the front of a triple chain set is often referred to
as the granny ring, inferring that only grannies require such light
gears. One reason many amateurs opt for a double is that there is
often thought to be a stigma attached to triples and you are
somehow a weaker rider if you need a triple to get up hills.
Traditionally road bikes have not had triple chain sets. Much will
depend on the sort of terrain you intend to be riding. Obviously if
you live in the Alps as opposed to the Netherlands then you may
decide to opt for a triple. In addition a triple will obviously slightly
increase the weight of your setup due to the extras chain rings,
longer chain etc.
Triple Chain sets
The success and popularity of Lance Armstrong during and following

his 7 Tour de France wins has helped promote the advantages of
turning lower (easier/less resistance) gears at a higher rpm or
cadence. Riding lower gears places less strain on your
muscles/knees and instead will call on your cardio vascular fitness
more so if you tend ride at higher cadences then a triple may be of
more benefit to you.
Consider the terrain you'll be riding both now and in the future. If
you feel you may want to ride up mountains in the future then a
triple might be the wise option. There is nothing worse than being
halfway up a mountain climb only to run out of gears and wish you
had a triple chain set! Consider the fact that all mountain bikes are
triples....that extra chain ring is there for a reason!
Triple chain sets have increased in popularity in recent years. Most

bike shops now have the option of double triple or even compact in
most of their bike ranges. In addition much the stigma of triples has
disappeared as different riding styles (high v low cadence) have
emerged as commonplace and are recognised as not necessarily
better than the other.
Compact Doubles
A compact chain set can be thought of as a halfway house

somewhere in between a triple and a double. As with a double set
up you have two cogs on the front but instead of a 53/39 you'll
have something in the region of 50/34. The main benefit is the
you'll have access to much lower gears than a standard double
without having to replace you shifter and derailleur. The downside is
that you will lose some of your higher gears, however in everyday
riding these may not be missed, particularly if you tend to ride at a
high cadence.
Road Bike Kit Lists
Cycling Basic Kit List
Below is a essential kit list that should be stowed away in your

jersey pocket or saddle bag and should accompany you on every
ride, no matter how short. A small saddle bag is probably the best
storage option as you can simply put all the kit in there and forget
about it with no need to unpack and repack before and after every
ride!
Saddle bag contents (bare minimum)

Spare inner tube
Puncture repair kit
Tyre levers
Pump or CO2 cartridge
Water
ID
Mobile Phone (just in case)
Money (to fund emergency sugar needs or a bus home!)
Multi tool
Assuming you are heading out on a slightly longer ride or are the
conditions are not ideal you may want to consider some of the kit
mentioned below. What exactly you choose will vary depending on
the course and conditions you intend to ride in. In addition as your
training progresses you may find some of these items become
essentials to you and can be moved onto your essential list.
Optional Kit:
Food
Additional bottle for energy/electrolyte drink
Water proof clothing
Arm/Leg Warmers
Lights (if night riding)
Spare tyre
Spare spoke
Spare batteries for lights
Spare bulbs for lights
Spare brake/gear cables
Duct tape (many uses)
Cable ties
Aspirin
Ibuprofen
Sunscreen
Chamois cream
Maps
Over time try to develop and write down your own kit list so that
whenever you head out on a ride you know exactly what you need,
leaving you free to worry about other things such as nutrition and
the weather!
Cycling Clothing
Choosing the correct clothing to ride in is very much a personal

thing with different people having different tolerances of
temperatures and conditions. As a result, choosing the right kit to
wear should be a process of trial and error. Try to avoid rushing out
to buy all your gear in one go. Instead buy the essentials (helmet,
shoes, shorts/bib and shirt) and add to this list as your cycling
progresses and you are able to define you needs more precisely.
The essentials – body, head and butt
When riding in cold or variable weather common theory says that

you should first try to keep your core body parts (body and head)
warm as this is where the body loses most of it's heat from. On
your top half there are a large variety of fabrics or tops on the
market. The best approach is to wear thin layers that will help trap
air in between which will help insulate you. If you get too hot you
can peel one layer off. To keep you head warm you should consider
investing in a skull cap to wear under your helmet.
Helmet
Buy a good one and wear it every time you get on your bike. There
is no more to be said.
Shorts
If there is one bit of kit worth spending some money on it is shorts.

As it is one of the three contact points you will have with the bike
(the other being hands and feet) it is crucial you get something that
will give you comfort if you want to avoid ruining your long rides.
While riding long distances increased body heat and sweat can
provide a perfect breeding ground for all types of bacteria that can
lead to infection and sores – not very pleasant. Most decent cycling
shorts combat this by having a breathable padded area around the
butt that help to increase air flow and wick the sweat away from
your skin.
In addition these pads provide a certain amount of cushioning that

do a great job of protecting your behind, especially on bumpy
roads. Once you have worn a good pair of shorts while riding you
will never ride without them again.
In order to further boost your comfort on the bike and prevent any
bacterial infections most riders use some form of chamois cream.
These products are non greasy lubricants that not only help fight
infection but also do a great job to prevent anything from chafing.
They only cost a few dollars and can be applied either directly to
your skin or onto the padded insert in your short.
Rain Jacket
Cyclists only usually tolerate getting caught in the rain once. If

descending a mountain or hill in the wet you'll be amazed how
quickly you can get very very cold. To avoid such discomfort always
carry a light weight rain jacket. The two things to look out for are
size (so you can stash in your jersey pocket when not wearing it)
and water proof ness. The exact quality of jacket your opt for
should be decided by the exact requirements you want it for - do
you need it to just get you through the odd wet commute home or
through a multi day tour (potentially endless rain for days on end!)?
Arm/Knee Warmers
These are great for riding during cooler temperatures (autumn,

spring, evenings, early mornings etc). They simply look like long
socks with the end cut off! Their main benefit (apart from helping to
prevent heat loss from your limbs) is that they are very compact so
can be stuffed into your jersey pockets without taking up too much
room. In addition in race conditions if you become too hot you don't
have to pull over to remove them - simply roll them down to reveal
your skin again!
Over shoes
Having cold feet on the bike is a horrible sensation. If you are riding
in winter or early spring/autumn you should consider a pair of over
shoes. You simply pull them over your existing shoes and align the
hole on the bottom with you cleats to allow you to clip into your
pedals still. Not only do they help insulate by keeping the wind out
they will also help keep any moisture away from your feet if riding
in the wet.
One quick cheap work around to cold feet is to use sandwich bags.
Cold feet are usually caused by the wind evaporating any sweat
around your feet, causing rapid localised heat loss. Simply take a
sandwich bag and trim down so you can slip the front part of your
foot (keep your sock on as normal) into it then place your bagged
foot into your shoe. The bag should help prevent evaporation and
help keep your tootsies warm!
Gloves
Your average fingerless gloves may not be adequate during winter.

Again consider the temperature differences you'll experience
between mountain ascents and descents. Many riders you
training/race out of summer time invest in waterproof full length
gloves. These can easily be stuffed into a back pocket if not
required on a climb or on the flat. It's better to have them and not
need them than the other way round!
Eyewear
As with any outdoor activity if out in the sun for extended period
during summer it makes sense to give your eyes some UV
protection by wearing sunglasses. In addition sunglasses provide
the cyclist with added protection from insects and road debris and
wind getting into the eyes while riding at speed which can causing
streaming eyes or loss of vision. Ordinary sunglasses will suffice for
the beginner however the large range of cycling specific shape on
the market are designed for riders who tend to be in a crouched
down position looking up and offer better protection.
Long distance cycling equipment
Going on a longer ride such as a century, double or longer will

obviously require you to take more equipment than if heading out
on an evening training spin, This is especially true if your ride will
be unsupported. During training create a checklist of kit and
maintenance checks to do before any long ride. Add to this list over
time so that come the day of your race or long ride you'll know
exactly what you'll need and can concentrate more on the task
ahead.
The Bike
It goes without saying that before a long ride your bike and set up
should be familiar to you. During your training, when you find a set
up or fit that suits you write down the details such as saddle height
and handlebar height so that should you need to remove or replace
a component for any reason you are quickly able to reset the bike
to your ideal setup. To aid this ensure you always have a tape
measure at hand. By using a tape measure if you need to dis-
assemble your bike during travel or for any other reason you’ll
quickly be able to set up you handlebars and seats to the exact

height you are comfortable with.
On longer rides you'll generally encounter much more varied

terrain. As a result there is a valid argument to adjust the gearing
of your bike accordingly, perhaps by selecting a compact chain set.
Doing so may relief any stress on your muscles and knees which
may help you go the distance.
Performing repairs on the road is a fact of cycling life. At the very

least you should be comfortable repairing or replacing a tube with a
puncture, and make sure you have the equipment to do so. Being
able to patch a torn tire, replace spokes, adjust brake pads or a
derailleur may be the difference between making it to the nest help
station and having to abandon your ride so be sure to learn these
skills.
Clothing
Over a long ride you are much more likely to experience different
weather conditions and temperature ranges than on a short ride. As
a result you'll need a wider variety of clothing to help you remain
comfortable on your ride.
As with other sports, layering your clothing is the best approach.

That way you can remove or add more layers to adjust to the
changing conditions. Be sure to thoroughly test your gear out and
work out what works and what doesn't. You may find for example
that you have a favourite pair of cycling shorts or a lucky pair of
gloves. Make sure it is all tried and tested so that come race day
you are not worried about new or untested kit/clothing.
During your training be sure not to skip training in poor weather.

Unless you get out there and do a long training ride in the cold and
wet you will not know if your clothing will be adequate on the big
day. Getting cold or wet is best avoided as it can turn a long ride
into something much worse than just uncomfortable.
Baggage
Once you've worked out during training what equipment you'll need
or want to take with you your next decision will be to decide where
to put it all. You'll have to choose from seat bags, panniers,
handlebar bags, frame bags, rucksacks. Your choice will depend on
your personal preferences however as with all equipment and
nutritional decisions you should use your training to find the answer
that suits you best.
On longer rides it is best to keep all baggage on the bike not you so
this rules out back packs or bum/fanny packs. In addition extra
large handlebar bags may obscure your view of the wheel in front if
riding in a group which may be dangerous; however they do provide
much easier access than large seat bags which can only be
accessed when stationary. For longer tours, panniers may be the
better option if you're carrying much more gear.
Carrying larger baggage on your bike can seriously affect you on

bike balance and braking distances. Be sure to spend time riding
'fully loaded' so you are used to both riding with the extra weight
and able to adapt to the bike handling.
Cycling Computer
Cycling computers are now cheaper than they have ever been. You
can pick up a basic model form about $10 or a top end model could
cost you up to $300. Here are some of the features most models
contain:
- Current Speed
- Average Speed
- Trip Distance
- Total Distance
- Time
- Duration of Ride
Some more advanced feature you may want to consider are:
- Cadence (RPM)
- Average Cadence
- Altitude
- Gradient of current terrain
- Current Heart rate
- Average Heart Rate
- % of Max Heart Rate
- Average % of max Heart Rate
- Current Heart Rate Zone
Bike computers can be great motivational tools. When on a long

ride you are easily able to break the ride down into 5, 10, 20, 40
mile sections and focus your efforts on one section at a time.
By having a computer that logs this information you will be able to

populate your training log with key statistics about each of your
rides. By doing this and looking back on the data you will be able to
easily track your progress and perhaps identify areas of your riding
that need further training or improvement.
In addition if you have a heart rate monitor incorporated into your

computer you can quickly and easily see how hard you are working.
This can be essential for sticking to a structured training schedule
as we will discuss later in this book.
Training
As with all programs, techniques, and materials related to health,

exercise, and fitness, you are strongly urged to consult a physician
or other appropriate healthcare professional(s) before using any of
the information, services, and products made available by, or
through This Website and/or our Personal Training Services. If you
have chosen not to obtain a physician's permission prior to
participating in vigorous training and/or utilizing information from
This Website and/or our Personal Training Services, then you are
doing so at your own risk.
Training Techniques & Tools
Heart Rate Monitor Training
Over the last 15 years the use of heart rate monitors has been
perhaps one of the most successful and important advances in the
cyclists training arsenal.
The heart of the matter
When the heart beats it pumps a certain amount of blood around

our arteries and carried throughout our bodies. As we exercise our
muscles require more oxygen and in response our body increases
the heart rate (number of heart pumps per minute) in order to feed
the muscles the oxygen they need. As we train and become fitter,
the heart increases the volume of blood that it pumps with each
stroke. As a result as we become fitter (through training) our heart
rate for a particular workout should reduce. By measuring their
heart rates then cyclists can monitor and gauge their fitness.
Heart Rate Monitors
Heart rate monitors are simple devices consisting or a chest strap

and a display unit. You simply place the chest strap round your
chest and it's sensors pick up the small electrical currents in your
heart and send the data to the display unit. Display units are
generally either watch type units or integrated into cycle computers.
Depending on the unit you buy they will allow you to input you
maximum heart rate (MHR) and will display your current heart rate
(either as a number or a percentage of your MHR and record your
average heart rate over a period of time.
Maximum Heart Rate (MHR)

Your maximum heart rate (MHR) is a sport specific number that is

the maximum heart rate you can achieve while performing a
particular form of exercise. Once you have calculated this number it
will form the basis of most of your training as based on your MHR
you can devise training zones with which you can structure your
training. The number is specific for you and varies greatly amongst
different people so don't be tempted to compare to friends as any
comparison is worthless.
The best way to assess you MHR is to perform a field test. After a
20 minute warm up try to find a long steady hill and as you ride up
it try to increase your effort in small increments every minute. Keep
doing this until you feel like you can go on no longer then sprint all
out for 30 seconds. Be sure to get medical advice before performing
such a test and remember it should only be performed by people
with a base level of fitness. If performed correctly the test will hurt
a lot! A slightly worse (but much easier) way to find your MHR is to
take 220 minus you age however this number is not always
accurate in all individuals so the field test is the most accurate.
Heart Rate Training Zones
Once you have calculated your maximum heart rate your next step
is to calculate your training zones. There are many different
definitions and numbers of different zones proposed by different
coaches however they all try to achieve the same thing. Training
zones are a way of measuring/controlling the intensity of your
training workouts so that you can optimize your training rides to
focus on achieving various different physiological improvements;
Zone 1 (up to 65% of MHR) Recovery Rides
These rides are used to help rest and recovery. They should be used
in place of a rest day for instance the day after a race or hard
training day. Their aim is to simply allow you to get out on the bike
and get some blood moving through your muscles which will help to
flush out any waste products and allow your muscles to recover
without placing any strain on them whatsoever. Try to limit these
rides to a maximum of an hour in duration.
Zone 2 (65% > 75% of MHR) Endurance Rides
This zone provides your 'base miles' and you should use the early
part of the season training in this zone. While riding in this zone
conversation should be easy without getting out of breath, in fact
riding at this pace may seem too easy and you'll be tempted to ride
faster but resist. Endurance rides will help the slow twitch muscle
fibres build up in your legs and improve your body's efficiency of
using fat as its primary fuel source at lower intensity. In addition a
base of miles at endurance pace will help you get used to spending
time in the saddle and reduce your risk of injury when you start to
train at higher intensities. Try to have at least one long endurance
ride per week where you spend over 2 hours at this intensity.
Zone 3 (75% to 83% of MHR) Tempo Rides
These rides are of a slightly higher tempo than Zone 2 training with
the intention of building up your aerobic endurance. Riding at this
speed you'll find yourself unable to hold a continuous conversation
without getting short of breath. The aim is to work as hard as you
can without reaching your lactate threshold which is where the body
starts using it's carbohydrate or glycogen stores as fuel instead of
fat. This is crucial to the distance rider as the body can only store so
much glycogen.
Zone 4 (84% > 93% of MHR) Lactate Threshold
The aim of riding at this intensity is to try and raise your lactate
threshold. As discussed elsewhere your lactate threshold is the
point at which lactate acid removal in your muscles is outstripped
by lactate removal resulting in muscle fatigue. By incorporating
lactate threshold intervals into your training rides you will over time
manage to raise your threshold, which has the effect of allowing you
to ride harder and faster for longer.
Zone 5 (94% > 100% of MHR) Anaerobic Training
Training at this intensity can only be maintained for very short

periods, perhaps up to a minute and will help develop a cyclists
sprinting ability. Training in this zone usually consists of maybe 5-
10 very short intervals (30 seconds) with each being separated by
2-3 minutes at zone 3 intensity. Be aware however that your heart
rate will not rise straight away to the very high intensity so timing
such short intervals by relying on the heart rate monitor can be
tricky. Instead use the perceived effort method where you simply
pedal all out for each interval period.
Avoiding Overtraining via your waking heart rate
Your heart rate can also help you decide when you are training too
hard and need to take an extra recovery day or day off the bike all
together. Taking your average heart rate over say a 3 minute
period right after you wake up is a great way to gauge your fitness.
If you have a particularly heavy training day you may notice your
waking heart rate perhaps 10-15 bpm higher than usual. This can
be a sign that you need more recovery time before embarking on
another hard training ride. In addition a higher resting heart rate
may indicate you have a bug or other illness.
Tracking your fitness

As you train and get fitter you should find that your waking heart
rate slowly falls over time. This is because your heart increases the
volume of blood it pumps with each stroke, meaning it has to pump
less frequently. Another great way to track you fitness is to perform
a time trial either on a stationary bike in the gym or an outside
course. Try to keep all factors the same, make sure you are well
rested beforehand and simply track your average heart rate and
time. You should find over time that you are able to ride the same
course in the same time at a average lower heart rate or at the
same heart rate with a quicker time. Either way you know you are
getting fitter.
Power Meter Training for Cyclists
Training with a Power Meter
Training using Power as the measurement instead of Heart Rate has

only really become popular in the last few years as power meters
have become readily available and affordable to the average cyclist.
Benefits of Power meters over Heart Rate Monitors

Power training for cycling offers a much more accurate and instant
measure of how hard the cyclist is working. Heart rate monitors
only measure the body's reaction or response to physical activity
whereas a power meter measures the actual activity itself. In
addition there is often a time lag between exertion and the hearts
response, this lag does not exist as the power you put into turning
the cranks is what power meters measure.
Though hear rate monitors provide the cyclist or coach with

valuable data to the body's response to a ride there are so many
variables that can affect your Heart Rate while riding such as,
altitude, temperature, hydration, nutrition, terrain, wind resistance.
As a result when measuring heart rates there is always a degree of
uncertainty that does not exist with power measurements.
Functional Threshold Power

Functional Threshold is the power level at which you can sustain a

certain power output for a 1 hour period. In reality you need to be
highly motivated to acheive your max power output for 1 hour,
hence functional threshold is often called your time trial pace. If you
can perform a training ride at say 200W, it may be safe to assume
that if your life depended on it or you were in a big race you may be
able to manage 220W. Once you have measured your functional
threshold you can set out certain training zones, in much the same
way you would if using a heart rate monitor.
Level 1 - Recovery - <60% of Threshold Power
These rides are used to help rest and recovery. They should be used
in place of a rest day for instance the day after a race or hard
training day. Their aim is to simply allow you to get out on the bike
and get some blood moving through your muscles which will help to
flush out any waste products and allow your muscles to recover
without placing any strain on them whatsoever. Try to limit these
rides to a maximum of an hour in duration.
Level 2 - Endurance - 60-75% of Threshold Power
This zone provides your 'base miles' and you should use the early
part of the season training in this zone. While riding in this zone
conversation should be easy without getting out of breath, in fact
riding at this pace may seem too easy and you'll be tempted to ride
faster but resist. Endurance rides will help the slow twitch muscle
fibres build up in your legs and improve your body's efficiency of
using fat as its primary fuel source at lower intensity. In addition a
base of miles at endurance pace will help you get used to spending
time in the saddle and reduce your risk of injury when you start to
train at higher intensities. Try to have at least one long endurance
ride per week where you spend over 2 hours at this intensity.
Level 3 - Tempo - 75-90% of Threshold Power
These rides are of a slightly higher tempo than Zone 2 training with
the intention of building up your aerobic endurance. Riding at this
speed you'll find yourself unable to hold a continuous conversation
without getting short of breath. The aim is to work as hard as you
can without reaching your lactate threshold which is where the body
starts using it's carbohydrate or glycogen stores as fuel instead of
fat. This is crucial to the distance rider as the body can only store so
much glycogen.
Level 4 - Lactate Threshold - 90-105% of Threshold Power

The aim of riding at this intensity is to try and raise your lactate
threshold. As discussed elsewhere your lactate threshold is the
point at which lactate acid removal in your muscles is outstripped
by lactate removal resulting in muscle fatigue. By incorporating
lactate threshold intervals into your training rides you will over time
manage to raise your threshold, which has the effect of allowing you
to ride harder and faster for longer.
Level 5 - Anaerobic zone - >105% Threshold Power
Training at this intensity can only be maintained for very short

periods, perhaps up to a minute and will help develop a cyclists
sprinting ability. Training in this zone usually consists of maybe 5-
10 very short intervals (30 seconds) with each being separated by
2-3 minutes at zone 3 intensity. Be aware however that your heart
rate will not rise straight away to the very high intensity so timing
such short intervals by relying on the heart rate monitor can be
tricky. Instead use the perceived effort method where you simply
pedal all out for each interval period.
Cross Training to Improve your Cycling
Cross training can be a great way to keep your training fresh and
varied as well as maintaining you physical condition during time
when you are injured. Not only does cross training give you the
opportunity to take a break from cycling (to keep you mentally
fresh) it also gives you a good opportunity to work on developing
some of the muscle groups not usually used when cycling.
Running
Running obviously stresses and develops mainly lower body

muscles, many of which are used while cycling. However due to the
impact of you legs constantly pounding the ground it can be more
stressful on you muscles to begin with. At the same time your
cardio vascular demands put on your body while running are
different to those when cycling - as a result your Maximum Heart
Rate (MHR) will be different for the two sports. Running provides a
great alternative workout to cycling and can easily be incorporated
into any cycling training schedule.
Swimming
Swimming is often quoted as one of the best forms of exercise that

you can do. Not only is it a great cardio workout but it also gives
you a great opportunity to work some of your upper body muscle
more than you would on the bike. The cardio benefits should not be
underestimated as when learning to swim with good technique

you'll have to focus carefully on your breathing patterns and you'll
soon realise the importance that breathing plays in physical
importance. One of the main benefits of swimming is that there is
no impact whatsoever, meaning that swimming injuries are very
rare.
Rowing
Again rowing (either in a boat or on a ergo trainer in the gym) is

another great way of working out in a low resistance way which has
a low risk of injury. It provides great workouts for the upper body,
shoulders, back as well as the thighs, hips and buttocks. One thing
to remember is that your technique is very important as your back
may become stressed so always be sure to seek advice until youtr
technique is up to scratch. Professional rowers are some of the
fittest sportsmen out there, proving that rowing can be a great way
to increase your cardio vascular capacity.
Cross Country Skiing
Cross country skiing (or more recently elliptical trainers in the gym)
have long been used by cyclist in the winter to maintain or build
cycling fitness. The leg motions used while on cross country skis are
incredibly similar to those when cycling. Skiing is great for cycling
because your heart and lungs will get a workout while at the same
time you'll be building cycling specific strengthen your hips, quads
and abdomen.
Weight Training for Cyclists

Cycling is well known to be great for building strength in the lower
body however cycling does little for upper body strength which can
prove a disadvantage for the competitive cyclist. Professional riders
have long integrated a weight training element into their training
program in order to help them develop core, upper body and lower
body muscle strength.
Why do cyclists need to do weight training?
By performing weight training in the pre or early season phase the

cyclist can build up the appropriate muscle mass i the gym much
quicker than they could on the bike. Once the season starts the
cyclist can reduce the strength training significantly, to a level
where the muscle mass is merely maintained.
The core strength of a rider should not be under estimated. The

abdominal muscles, arms, shoulders and lower back are all crucial
muscles that require strength in order to develop an efficient
pedalling technique. This is particularly true when talking about
sprinting or climbing where riders will often rock the bike in order to
help transfer more power to the pedals. In addition a fatigued rider
on the flat will often begin to rock sideways, starting at the hips.
Weight training tips
First thing is first, do not over do it. Lifting extremely heavy weights
will significantly increase your risk of injury. Instead mix up you
sessions by alternating moderately heavy weights and fewer reps
(up to 10 per set) with lighter weights and more reps (up to 30 per
set).
Technique is key. Weight training can be very dangerous and lead

to injury if not performed correctly. If you are inexperienced make
sure you seek advice on technique at your gym from an instructor.
Without good form during lifting, you'll be working the wrong
muscles which could damage your performance and lead to injury.
Variety is key. Cyclists who weight train are looking for good all
round core strength so be sure to not focus too much on a
particular set of muscles. Many cyclists simple head straight for the
bench press or only perform weighted squats. Do not neglect the
slightly less glamorous muscle groups such as the abdominals,
back, flexors etc.
It is well know in body building circles that the return phase of a lift
(the eccentric phase) is equally, if not more, important than the
lifting phase. Be sure not to slam the weights down on this phase
and return to your start point in a nice, slow, controlled manner to
fully maximise the benefit.
Conclusion
Spending months in the weights room at the gym alone won't make
you a great cyclist. Think of your weight training as a quick way to
build muscle mass, especially during the winter or at time when you
are unable to ride. You will still need to work on your on bike
strength to turn this mass into more cycling specific form/strength.
Indoor Cycle Training
Why train indoors?

The most popular reasons to train indoors include; poor weather,

lack of time, convenience and safety. In today’s modern lifestyle it
is not always possible to head out every morning or evening for a
training ride. By adding indoor training (be it in the gym or at
home) into your training regime you will be more likely to
successfully fit your training around your family and work lifestyle.
In addition it is often easier to find the motivation to train indoors
as opposed to outdoors in the middle of winter and the weather is
fowl.
Stationary Trainers/Turbo trainers
These are simple devices that you simply clip your back wheel into
that then provide resistance allowing you to ride indoors without
having to worry about balance. Depending on the model or type you
use you'll be able to vary the resistance against your wheels
meaning you can accurately control the type of workout you are
receiving.
Rollers
These evil devices are the doyen of indoor cycling. They are often
only used by more experience riders as their initial difficulty to use
scares off many potential users. They consist of 3 rollers, your front
wheel sits on top of the first drum, and your back wheel is
sandwiched between the second and third roller. The bike is entirely
free standing on the rollers which means using them requires high
levels of balance which will significantly improve your on bike
balance and bike handling skills.
When starting off on rollers be sure to position them near a wall you
can use for balance (between a door frame is ideal) and try to have
a friend there to help you. To successfully stay upright on rollers
you'll need to develop a smooth pedal stoke. If not you'll find the
bike will tend to move sideways more often causing you to lose your
balance and find the floor rather quickly!
Spin Classes
Spin classes have existed in gyms for a few years ago. They usually
involve a small room filled with fixed wheel bikes with variable
resistance. When the class starts the lights are generally turned
down low and music turn ed to provide atmosphere. An instructor
will bark instructions via a microphone and will try to simulate you
riding up hills, descending, riding flats etc by telling you when to
change the resistance of your bike and when to sprint, stand and
sit.
Many advanced riders have shunned these due to their unstructured

nature and the fact that instructors are often not cyclists. However
they provide a kind of fartlek training by using various intensity and
technique intervals throughout each class. In addition to giving you
a varied and intense workout spin classes can help relive the
monotony of sitting on a stationary trainer every day throughout
the winter!
Indoor training tips
Drink plenty of fluids while training indoors. Because there is no

airflow moving around you to cool you down you will generally
become hotter much quicker while riding indoors. As a result you'll
tend to sweat a lot more when riding indoors as opposed to outside
so be sure to keep an eye on your hydration by drinking plenty. In
addition try to keep the window open and plenty of towels to hand.
Also if you have one, be sure to place a fan in front of you to get
some air movement around you to stop you overheating too much.
Boredom can be a big factor with indoor cycling. However there are
various ways to relieve this such as by watching TV or films, reading
or listening to music. Unlike outside riding you can afford to distract
your attention away from the bike with these entertainment
methods without having to worry about traffic or other riders.
Try to always structure your indoor rides. Do not simply get on and
ride. By having a purpose to each session (such as intervals or
spinning sprints) you'll be more motivated to complete each session
to plan and less likely to abandon halfway through or go to the pub
instead!
Training Types
Base Training
Many seasoned cyclists talk about base training. This should be the
first phase in your training schedule. The main purpose of this
phase is to get your cardiovascular system in shape and work on
developing the muscles and tendons needed for cycling. Doing this
will help you avoid injury as well as improve your efficiency on the
bike.
As with many endurance sports to get truly good at long distance

cycling requires a sustained period of riding in order to develop a
physiology more suited to cycling. Base training is all about
spending time on the bike, turning the pedals, not worrying about
speed or times, just riding.
The bread and butter of base training is riding for many hours at a
very steady pace. If you are using a heart rate monitor you should
be aiming to stay under 75% of you Maximum Heart Rate (MHR) at
all times. You should be riding at a pace where you can hold a
conversation easily. Struggle for breath and you know you are going
too fast. In addition try to keep you cadence up around 90-95 RPM.
At first riding at such a low intensity can seem like a waste of time.
It almost feels too easy and you may think that there is no way you
are benefiting from this. Wrong. By riding at such a low intensity
you will be able to ride for much longer distances. Over a period of
time (2-3 months) you can expect to see a big jump in the speed
you are riding with little or no perceived increase in effort.
This steady riding helps you develop the right muscles. Ride to hard
too early and you will most likely end up injured. The time to ride
hard will come later so for now just enjoy riding for ridings sake.
Not only this but this low intensity riding makes your body much
more efficient at burning fat. This is crucial for your century ride as
you aim is to be burning fat (not carbohydrates) for as much of
your ride possible. The reason being that you burn much more
carbohydrates than you can consume during a ride. If riding at a fat
burning (low) intensity you should be able to ride all day.
Aim to start your base training today. It does not matter if you only
have 30 minutes in the gym and not 5 hours for a ride outside. The
key is just to ride and ride at a steady pace for as much time as you
can spare.
Thanks to the fat burning nature of base training one of the great
side effects is that it is great for helping you to shirt any unwanted
weight. Next time you are in the gym and you see someone hop on
a stationary bike and ride like there is no tomorrow for 15 minutes
you can feel smug knowing that your almost effortless riding is
burning much more fat than theirs. All they will do is burn the
carbohydrate that they will replace when they have their sandwich
for lunch.
Another great feature of base training is that you do not need as

much recovery time in between ride. Thanks to the low intensity
you should not need to take rest days like you will later in your
training schedule.
If your century is in the summer try to use the winter period for
your base training. Stationary bike in the gym can be used when
the weather is too bad to venture outside, just remember to keep
the resistance low.
Interval Training for Cyclists
Why do intervals?
The basic concept behind interval training is to increase the overall

amount of time spent training at a high intensity and therefore
increasing your endurance performance or ability to ride faster for
longer. It is known that training at a high intensity leads to
performance gains, particularly amongst trained individuals. The
whole point of intervals is to allow you to increase the amount of
time your body is able to train at a high intensity therefore
increasing your fitness levels.
This increased high intensity training time is achieved by performing

intervals of high intensity work, separated by periods of low
intensity or recovery riding. Lets look at an example: if you were to
cycle at 95% of your maximum heart rate you may only be able to
sustain that level of intensity for say 20 minutes before exhaustion
set in. However if you were to perform intervals at the same
intensity (90% of max) of 10 minutes each, with 15 minutes of
recovery in between (at 65% of max), you would most likely be
able to perform 3 intervals. By performing the intervals you will
have performed 30 minutes of high intensity work instead of just 20
minutes and should therefore improve your fitness at a greater rate.
Intensity is key
The key to successful intervals is intensity. They are particularly

unpleasant to perform as they require you to train at a high
intensity however the benefits they bring in terms of increased
fitness are usually worth it. To get the most from them ensure that
the intensity is high and you allow enough time to recover at a low
intensity in between intervals.
Although intervals can be performed using you judgement or

"perceived effort" using a heart rate monitor or power meter
enables you to see exactly how hard you are working. It is worth
noting however that if your intervals periods are very short (say 30
seconds or 1 minute) you heart rate will take time to settle down
and reduce during the recovery phase. As a result during very short
intervals it is probably better to use perceived effort as your
measure.
Types of interval training
To relieve boredom and also improve your riding over a range of

disciplines it is best to mix up the types of intervals you perform.
Below are a few example interval workouts you may consider
integrating into your training.
Lactate Threshold Intervals
As discussed elsewhere is the same as your time trial pace. You can
find out your lactate threshold is by performing a lactate test. The
purpose then of lactate intervals is to increase you lactate threshold
which will have the affect of allowing you to ride further at a higher
intensity.
The classic lactate interval would consist of 2 x 20 minute intervals

at 85% of you maximum heart rate (MHR). The remainder time (10
minutes to warm up, 10 minutes recovery in between and 10
minutes cool down) should be performed at 65% MHR. You may
want to adjust the 85% figure slightly. The aim is to be working at
such an intensity that you can just about maintain a consistent pace
throughout both intervals but another few minutes on the end of
the second interval would cause you to blow up.
If you are forced to slow down during the second interval you have
gone out too fast in the first one. It may take you a few tries before
you get he pace right so experiment to find out the exact level of
intensity that works for you.
Sprint Intervals
Here the focus is on much higher intensity all out intervals that are
performed for a much shorter period of time. A typical workout may
consist of 8 30 second sprints where you go as fast and as hard as
you can. Leave about 5 minutes in between each interval and
reduce your heart rate to around 65% MHR. Remember to warm up
and cool down for 20 minutes (again at 65% MHR) before and after
the intervals.
Hill Intervals
If you have a rolling course or route available to you then you have
a ready made hill interval workout. Treat each hill as an interval
where you raise your heart rate up to about 85% MHR or just
above. Use the flats and down hills to recovery and get your heart
rate back down to 65% MHR.
Recovering form intervals
Due to the overall increase workload you'll be placing on your body

by performing interval workouts it is crucial that you allow your
body adequate recovery time. You should try to avoid performing
more than two interval workouts per week and try to ensure you
have scheduled a light training day before and after each interval
session to allow your body to recover from the extra workload.
Cadence & Pedal Stroke Training for Cyclists
Pedalling Technique
It may seem strange to many to think that they need to work on

their pedalling technique however much research has been done
that indicates that most peoples techniques is 'sub-optimal'. The
most common error is not applying a constant pressure at all points
of the circular pedalling motion and simply applying most of the
power on the down stroke. By improving your technique, you'll be
able to share the load around a wider variety of muscles.
Try to imagine the pedal stroke as a clock. From 12 o'clock to 3

o'clock try pushing your feet forward as is you are treading on a
barrel. At the bottom of the stroke (5 o'clock to 8 o'clock) imagine
you are scraping mud off your shoe in a backward motion. From 8
o'clock to 12 o'clock try to concentrate on pulling up with your foot.
By improving the above phases of your pedal stroke you will benefit
from using a wider variety of muscles during your riding. As your
stroke improves the main benefit will be you'll be able to push out
the same power level with less overall stress on your muscles.
Spinning / High RPM
The aim of this exercise is to increase the efficiency of you pedalling

stroke. They should be performed on a flat road with good
conditions (no wind, no rain, minimal traffic, minimal turning). After
you are have warmed up for 20 minutes or so slowly bring your
cadence up to a speed of 100-120 rpm. Focus on keeping your
upper body as still as possible and avoid rocking your hips or
bouncing in the saddle. Your gearing should be such that there feels
like there is virtually no resistance on the pedals as you push them.
Maintain the interval for anything between 1 and 10 minutes and
allow yourself 5 minutes of more relaxed pedalling in between
intervals.
Single leg intervals
These exercises will help develop both of you legs at a similar rate
as they ensure you develop your technique without any natural
muscle imbalances that may exist between your legs. These are
easiest to perform on a stationary bike in the gym though if you're
careful you'll be able to manage these outside by unclipping one
foot. Choose a gear that offers quite high resistance and pedal using
only one leg for 1 minute intervals, alternating legs with 3-4
minutes rest in between. When pedalling try to focus on moving
your foot in a complete circle around the full stroke as opposed to
simply pushing on the down stroke.
Fixed Gear Riding
It seems that fixed gear bikes and riding are under going something
of a comeback. Increasingly cyclists are opting to spend part of
their training time on fixed gear bikes to help develop their
pedalling technique. One of the main benefits are that on a fixed
gear bike you are unable to free wheel so as long as you are on the
bike you are pedalling. Not only does this mean you'll burn more
calories but you will definitely improve the efficiency of your
pedalling stroke, especially when you are forced to spin at high
rpm's while riding downhill.
Big Gear Riding
Riding big gears comes naturally to many cyclists, the most famous
example being the pro Jan Ulrich who is famous for being a
powerful rider that mashes big gears up mountains. However not all
cyclists have the natural power to push big gears for a long period
of time without fatigue setting and these types of rider can benefit
from introducing big gearing into their training regime. Ideally try to
find some relatively flat or slightly uphill road and try to remain
seated throughout. Assuming you normally ride at about 75-90 rpm
choose a gear that reduces your cadence down to 50rpm. Try to
maintain the same speed. Before too long you'll feel your muscles
burn. Maintain these effort for 2-3 minutes and allow 5-10 minutes
easy spinning in between to recover.
Bike race training

Training for bike races is not an easy thing. It requires you to pull
together large amounts information on all aspects of training,
equipment and nutrition and formulate them into a coherent plan.
Once you have you race plan you have the added problem that
races rarely evolve as you expect. Though there is a wealth of
information out there on the internet it is sometimes hard to get
race specific advice or to learn how to respond to the changing
circumstances of a race situation.
One of the biggest problems faced by riders setting out on the race
scene is lack of experience. Unfortunately many don't have the
resources to be able to hire a professional coach who could pass on
invaluable information gleamed from years in the race scene. It is
no coincidence that virtually all directeur sportive (Sporting
Directors) of professional race teams are ex racers themselves.
Recovery in Cycle Training

One of the most common mistake made by the amateur cyclist is
over training. In recent years more and more importance is being
paid to recovery by top riders. All too often riders will go out and
ride hard at every opportunity which would appear the best way to
improve. However it is actually after rides when your fitness will
improve when your muscles recover from their workload. Exercise
damages muscle tissues creating small tears and it is during the
post ride recovery period that they heal and grow back larger and
stronger.
Symptoms of Over Training

There are several different types of over training which will require
different approaches to recovery. After any training session your
body and muscles will require some period of recovery. Initial
symptoms may be as obvious as being out of breath or after a few
hours having stiff or heavy legs. If you do not allow sufficient
recovery between sessions over a period of time you may develop a
general feeling of fatigue or notice a decline in your performances
on the bike. This is a sure sign of over training and is often referred
to as chronic over training.
The widespread use of heart rate monitors has made it much easier
to gauge when you need more recovery time. A common method
used amongst cyclists is to take their waking heart rate every
morning. To do this leave your heart rate monitor next to your bed
and take your average heart rate over a five 5 minute period every
morning. You will soon notice that the morning after days where
you have had a long or intense workout your heart rate may be
anything from 5-15 beats higher. Such readings indicate that your
body is not fully recovered from it's previous efforts and that you
should consider a rest or at least a day of light training.
Alternatively you may notice your average heart rate increases over
a period of a few weeks which can indicate chronic over training.
On the bike recovery
While the most obvious form of recovery is to rest completely, there

is a place for on the bike recovery in any training plan. It is highly
beneficial to go out and ride at a low intensity (keep you heart rate
under 70% of your maximum) for anything from 30 to 90 minutes.
On such rides try to keep in a low gear and spin at a cadence of 80-
90 rpm to avoid placing too much stress on your muscles.
This light exercise will allow you get the blood flowing through your
legs which will help remove lactic acid and other waste products
from your muscles. The aim of such rides is to enable to to get out
on the bike, burn a few calories and reduce any stiffness or heavy
legged feelings you have from previous workouts without creating
further muscle damage by training too hard or too long.
Off the bike recovery
Apart from total rest there are other things you can do to help you
recover faster after hard rides. Stretching for 10-20 minutes
straight after a ride is a great way to reduce any potential stiffness.
It also has it's benefits when performed at other times. In general a
good stretching routine will help you develop healthy supple
muscles and to some extent may help you develop some extra core
strength, aiding your riding position and strength on the bike.
Massage has long been used by elite sports athletes to help them
recover quicker and come back stronger. The principle here is the
same on the bike recovery. The act of massage stimulates blood
flow in your legs that will help speed up the recovery process in
your muscles.
Nutritional Recovery
As soon as you stop pedalling you should be thinking about how you
can optimise your nutritional intake to help speed up your recovery.
While cycling at high intensities or for long periods you'll most likely
have used much of your body's carbohydrate stores or glycogen.
Scientists have discovered there is a glycogen repletion window that

last for 4 hours after a ride where you body is can convert
carbohydrates from food into glycogen at a much quicker rate than
normal. Therefore by eating the right food straight after a ride you
can help your body recover quicker. In addition a small amount of
protein will help your muscles repair themselves from the stress of
your ride.
A great post ride snack should contain about 1 quarter protein and
3 quarters carbohydrate. Chocolate milk has long been used by
riders as an initial snack. Not only does it contain the right blend or
carbs and protein but because it is liquid the body will absorb it
quicker. Chocolate milk will also help stave off any hunger while you
take a shower and prepare a more substantial meal, maybe a
turkey sandwich or pasta/rice with steamed vegetable and chicken.
Do not forget to replace any fluids you have lost during you rides.
Hopefully you'll have avoided dehydration by drinking while riding.
If you've been sweating heavily you may consider an electrolyte
drink to help replace some of the fluids you have lost. A good way
to work out how much fluid you have lost is to weigh yourself
before and after rides. Any weight lost will be almost all fluid so aim
to rink the difference over the hours after your ride. Remember not
to over do it and drinking too much can be just as bad as drinking
to little.
How much recovery time do you need?
The answer to this will depend entirely on how hard you have been
training. If you have completed a hard interval workout you may
just need a day off the bike or day with just a short recovery ride
before you are fully recovered and ready to work hard again. On the
other hand if you are severely over trained you may need to take a
week or two off the bike to recover both physically and mentally.
A good precaution is to adapt your training schedule fo that one

week in every four is set aside for recovery where you reduce your
weekly mileage and intensity of your workouts. This will allow your
body to recover and train at the same time, reducing the risk of
chronic over training.
The main lesson to be learnt about recovery is to listen to your body

and rest when required. Whether you deduce your tiredness levels
from a heart rate monitor or by how stiff your legs are or how tired
you feel is unimportant, what is important is to give your body the
recovery time it needs.
Nutrition
Nutrition Basics for Cyclists
Protein
Protein are building blocks of the body. Protein we eat are broken
down into amino acids which are then used to help the body's tissue
to grow and repair following the damage caused to muscles by
exercise. You'll have often heard of weight lifters eating huge
amounts of protein to aid their muscle gains. For cyclists there is
much less need to eat huge amounts of proteins as all of your
protein requirements will be met by eating a normal balanced
healthy diet.
Studies have shown that the average endurance athlete requires

about 1.3 grams of protein per kg of bodyweight. This means for a
cyclist weighing in at 70kg their daily requirement is around 90
grams of protein. For elite cyclists the figure would rise to around
120 grams.
The best sources of protein are in lean beef, chicken and fish. For
vegetarians beans and pulses as well as eggs, milk and cereal
grains are all good sources of proteins required by the body. In a
normal balanced diet there is no need for protein supplements to be
taken.
Carbohydrates: Simple Vs Complex
Simple Carbohydrates are basically different types of sugar -

fructose, glucose and sucrose. These carbohydrates occur naturally
in many foods such as fruit, honey, milk etc however in recent
years many so called processed foods (ready meals, snacks,
sweets, crisps etc) have increasingly large amounts of simple
carbohydrates added to them. They do provide a source of energy
however it is usually in the form of a short term spike in energy
where you feel fine but is soon followed by a period of low energy or
possible cravings for more sugar. Simple carbohydrates are not the
best source of carbohydrates for cycling.
Complex Carbohydrates are found in foods such as breads, cereal,

rice, pasta and potatoes and to some extent fruit. They too are
made up of sugars, but in a much lower concentration than simple
carbohydrates. As a result they result in a much more consistent
energy stream to the body as the sugars they contain are released
into the body in a much slower, sustained rate.
Both types of Carbohydrates have their place. If you need a short

sharp burst of energy then opt for a simple carb snack however if
you're going to need sustained energy, say for a 5 hour ride) then
you should fuel up on food containing mainly complex
carbohydrates.
Fat
Fat in foods tend to have just over twice the amount of calories per
gram in as carbohydrates. This is the main reason that a high fat
diet can quickly lead to weight gain in an individual. In a normal
balanced diet the fats contained within foods will all be burned off
as energy and not lead to weight gain meaning that it is perfectly
normal to have some fat in your diet.
Fats provide the body with several benefits including fatty acids that
the body uses aid growth amongst other things. In addition fats
help to transport fat soluble vitamins (A, D, E and K) to where they
are needed. During low intensity rides, fat is the primary energy
source for the body. This is the main reason why endurance cycling
is a great way to help control or reduce weight. During such long
rides it would be impossible to ride using just the body’s
carbohydrate stores (glycogen) and carbs consumed on the bike.
Low intensity endurance rides help to train your body to become
more efficient at burning fats and converting them into energy.
Saturated fats are the "bad" type. They increase cholesterol and can
increase your risk of heart disease. The easy way to identify them is
by remembering that they tend to be solid at room temperature.
Examples of saturated fats are butter, beef fat (lard), animal fat,
cheese, ice cream etc.
Un-Saturated fats tend to be the more healthy types and are

usually found in liquid sources such as olive oil, margarine (which
has been made to go solid), fish fats and some nuts.
An average male should consume up to about 110g of fat per day.

Where possible opt for un-saturated fats and aim to not make fats
your primary energy source. As with all food types a normal healthy
diet can contain fat but just beware how much you are consuming.
Hydration for Cyclists

Staying adequately hydrated on the bike is as important as ensuring

your calorie requirements are met by eating correctly. As with
calorie/food intake your hydration should start long before you even
get on the bike. Dehydration is potentially more common amongst
cyclists due to the average exercise length being longer than other
sports. In addition due to the high speed and wind rushing past
you, evaporation can mean that a cyclist is unaware of their fluid
loss until it is too late.
A good indicator of hydration levels is the colour of your urine.

Ideally it should be very pale yellow/clear. A darker yellow can
indicate de-hydration. This should be used as a guide only as there
are a number of factors such as food consumption and medications
that can affect the colour.
De-hydration can very quickly lead to a loss in performance. Not

only does dehydration often give you a tired feeling but it will also
reduce your energy levels. The negative effects on performance
have been shown to start as early as 15 minutes into exercise if
starting from a poorly hydrated state. In order to maximize your
performance you'll need to ensure you are adequately hydrated
before, during and after your ride.
How much fluid do you need to drink on the bike?
In normal conditions a cyclist will lose around 1 to 1.5 litres of fluid

an hour through sweat however this will increase significantly as
temperatures and sweating increases. Interestingly enough a large
proportion of fluid loss comes not through sweating but through
repertory movement (heavy breathing), a fact proved by the fact
that long distance swimmers get dehydrated.
Aim to replace your fluid be taking small drinks regularly as

opposed to downing a whole bottle in one go. The main reason is
that your body can only absorb the fluid at a certain rate so
consuming it too quickly will only result in you being uncomfortable
bloated and no having any physical benefit.
A simple way to measure how much fluid you are losing during long
rides is to weigh yourself before and after a long ride. Do not forget
to subtract the equivalent weight of any drinks you have consumed
on the bike. Ideally you are looking for a net zero difference.
Hydration for Longer rides
For rides of under two hours only water will be required to re-
hydrate you. If you are attempting longer rides you may want to
consider a drink with electrolytes in. Electrolytes are a mix of the

minerals such as sodium or potassium that you lose through your
sweat. Excessive sweating or fluid loss can result in a drop in these
electrolyte levels in the body which in turn can lead to a drop in
performance. There are a wide variety of cycling specific electrolyte
drink available in the shops. An alternative is to make your own by
mixing up some diluted fruit juice, a little bit of sugar, pinch of salt
and some water.
There are also a large number of sports drinks now available that
contain large numbers of calories, known as carbohydrate drinks. If
you struggle to eat on the bike (some peoples stomachs just can't
get used to it) and out considering long endurance rides (over 2
hours) then carbohydrate drinks might be the best way for you to
top up your energy stores (glycogen) on the bike. In addition the
body can process these liquid fuel sources much quicker than solids,
meaning the calories go from mouth to pedal much quicker.
Long ride nutrition for Cyclists

In the weeks before the event
On any long ride (and by that we mean any ride over 3-4 hours in
length you should start considering your nutrition many weeks, if
not months, before your ride. Your starting point should be to
anticipate the conditions. For example if your ride is an organised
race, sportive etc there may be food provided - if so find out what.
If you are riding a brevet or an unsupported ride you'll need to plan
everything yourself. Remember you need to consider your bodies
requirements for both food AND fluid.
The best way to find the winning formula is through trial and error.
As your training steps up try to ensure you trial various foods and
fluids during hard long rides that are closest in type to your event
ride. You will soon discover whether you prefer the small size and
convenience of gels, energy bars and energy drinks or whether your
stomach prefers real foods such as jam and peanut butter
sandwiches and fruit juices with water (which contain electrolytes).
On your longer training rides try to note how much fluid and food
you are consuming and in what conditions. Naturally the
temperature can vary the amount of fluid you need dramatically so
pay attention to what your body need in various weather.
Sometimes it can be easy to forget to eat or drink (especially in a
race or big event). To avoid this problem it may be worth setting a
small alarm to go off every 20 minute or so, reminding you to eat a
little and drink, before it is too late.
The week before your ride
Most people have heard of carbo loading but don't really understand
what it is. In the week before the event you should be tapering you
training which in turn will help you maintain your glycogen
(carbohydrate stores). Carbohydrate loading requires a regular
healthy diet with the emphasis on making sure all you big meals
contain lots of carbs, particularly in the last couple of days before
the ride.
Aim to consume 8-10 grams of carbs per kg of body weight each

day. This may seem like a lot and you may notice some small body
weight gain (partially due to less calories being burnt from the
tapering) however do not despair, this will most likely get burnt off
during your race event.
Along with your carbo loading ensure you maintain your hydration.
Drink plenty of water each day and aim to have your urine running
clear (not yellow) at all times. Try to avoid too much caffeine of
carbonated drinks as these can dehydrate you.
The morning of the ride
Try to avoid changing anything from your usual training routine. By

now you should be in a good pre ride routine from your long
training rides. If it aint broke, don’t try and fix it. Eat familiar foods
that you know will not upset your stomach. Simple foods like
oatmeal with fruit and plenty of fruit juice are hard to beat. Make
sure you practice with different breakfasts in your training to find
what works for you.
The slow release card in oatmeal are great as they will give you
plenty of energy released over the following few hours. Try to avoid
fatty foods such as fried meats (bacon, sausages etc). Also many
riders fire in a good strong coffee to make them nice and alert if
starting to ride early in the day.
Try to avoid eating too close to the start to avoid feeling overly full
while riding. A good guideline says that breakfast should contain
about 50 grams of carbs for each hour before the ride it is eaten.
The purpose of this meal is to top up your glycogen stores (that will
have diminished slightly over night) and to ensure you have a good
few calories in you to get you through the first couple of hours of
riding.
During the ride

Again here you should be on autopilot. Assuming you have ironed

out any issues in training you should not need to worry about what
to eat and when you should know. As soon as you start riding start
to eat and drink at regular intervals even if you do not feel the need
to. Eat before you get hungry and drink before you get thirsty.
Fluid intake will depend on the temperatures. Again your specific

amount per hour should have been worked out in training. This can
be done easily by weighing yourself both before and after a long
training ride. The difference is the amount of fluids lost through
sweating. Divide this number by the number of hours of you ride
and you'll know what you need to consume each hour at that
temperature.
Consensus says that you will need between 30-60 grams of

carbohydrates per hour. Eat to little and you'll go into a glycogen
deficit and bonk. As mentioned earlier you can get these carbs
through either real food or gels, energy bars and carbohydrate
drinks. Find out what works best for you in training and stick with it
on race day.
Recovery Nutrition for Cyclists
The importance of post ride recovery has long been severely

underrated by not just cyclists but all athletes. Studies in recent
years have showed that an athlete can significantly reduce the time
required for post ride recovery by paying close attention to
nutritional intake after a ride.
The main source of energy used while on the bike is carbohydrates

that are stored as glycogen in both the liver and muscles. The
average body can only store about a finite amount of carbohydrates
as glycogen, forcing the rider to eat mid ride for longer rides to
avoid glycogen depletion. At the end of a long or hard ride/race
there is a fair chance your muscle glycogen levels will be very low.
The Glycogen Repletion Window
It has been shown that a glycogen repletion window exists for up to

4 hours immediately after exercise. During this period the body is
able to process and replace glycogen at a much faster rate than
usual (up to 3 times as quick). For the cyclist this means that by
eating the right types of food as soon as you get of the bike you can
significantly increase the time required by your body to fully
required. This can have a major impact on performance over a multi

day event or in an athlete with a very intensive training schedule.
It is thought that around 3 grams of carbohydrate per kg of body

weight should be consumed during this repletion window. In
addition a small amount of protein consumed at this stage can also
give your body a head start on repairing the muscles that have
been damaged during the exercise period. There are now a large
number of specific recovery drinks on the market with differing
levels of carbs, protein and electrolytes which you may find work
well for you. A simpler, cheaper and often tastier method is to
consume chocolate milk straight after a ride. Chocolate milk has
been found to contain the right amount of carbs and protein and
has the benefit of being available at many grocery stores and is
very cheap.
Post Repletion Window
Assuming you've taken advantage of the glycogen repletion window

as soon as you've stopped riding it won't be long before you are
home, showered and ready for some more serious food. Again fatty
foods should be avoided and a similar proportion of carbs to protein
should be consumed, along with fruit and vegetables to replace any
vitamins and minerals lost via sweat. A great meal would be
something like chicken breast served with steamed vegetables and
brown rice.
Try to make sure your carbohydrates are 'complex carbs' such as

brown rice or wholemeal bread as opposed to sugary carbs that
tend to give a shorter energy spike and are harder for the body to
turn into glycogen.
Beware of over eating
One common mistake amongst amateur riders is to over eat after

training. The routine is you finish your ride feeling starving and eat
and eat as you feel smug thanks to the 50 mile training ride you've
just completed. However bear in mind that you may have loaded
with carbohydrates before your ride and may have been topping up
with very high carb energy bars or drink. It is well worth trying to
work out your daily carbohydrate needs and consumption on both
ride and non-ride days.
As part of a good training plan you should already be logging

various data such as average speeds, heart rates, distance ridden
etc. In addition it is worth jumping on the bathroom scales every
morning to weigh yourself to ensure you are not over compensating

and consuming more carbs than your cycling is burning.
Vegetarian Cyclist Nutrition
If you are a vegetarian you may need to pay particular attention
Why we need iron in our diet
The average person has about the same amount of iron in their
body as a large rusty nail. It's purpose in the body is to help with
the formation of red blood cells that are used to transport oxygen to
a cyclists hard working muscles. A deficiency of iron could lead to
anaemia and the associated symptoms of tiredness and fatigue. In
athletes where the risks of overtraining are high (such as in cycling)
it is vitally important to maintain high levels of iron in order to
maintain performance.
Symptoms of Iron Deficiency in Cyclists
Symptoms of iron deficiency are not unique to the condition and can
easily be mistaken for general states of tiredness. To the cyclist
however, many of the symptoms can simply be diagnosed as over
training when in fact a deficiency can be a cause of the symptoms.
Symptoms of iron deficiency include:
Fatigue
Weakness
Brittle Nails
Irritability
Paleness of colour in the face/tongue
Pica (a strange craving for mineral rich non food substances such as
dust or sand)
Vegetarians and iron
Iron is one of the most difficult minerals for our bodies to

breakdown and absorb. In addition endurance athletes such as
cyclists lose iron duing exercise and therefore need to ensure iron
intake is high to maintain the correct levels. Add to this that
vegetarians generally have a lower iron intake because of their diet
(see below) and it is easy to see why cyclists with vegetarian diets
need to pay particular attention to their iron intake to avoid an iron
deficiency.
Foods that are rich in iron

Most mild iron deficiencies in cyclists can be corrected by changes in

diet that result in an increase in the consumption of iron rich foods.
Generally foods contain two types of iron:
Heme iron sources are usually found in meats and are much more
easily broken down and absorbed by the body than non-heme iron
that is usually found in vegetables and grains.
The foods listed below have high iron content;
Lean red meats, chicken, turkey

Fish (eaten by some vegetarians)
Eggs
Beans (fresh or baked), lentils, chick peas
Nuts
Fortified breakfast cereals
Brown Rice
Tofu
Whole wheat bread
Leafy greens such as spinach and broccoli
Dried fruit such as apricots, prunes, raisins
Avocado
Iron Absorption
Most vegetarian diets do not contain as much iron as a non-veg

one. The interesting thing about iron as mentioned above is that the
body finds it very hard to absorb. Vitamin C has been found to be
great at helping the body absorb iron. Foods particularly rich in
vitamin C such as oranges, kiwi, broccoli, kale, tomatoes, peppers
and orange juice can massively increase the amount of iron you can
absorb. Therefore if you are a vegetarian be sure to make sure you
include these types of foods in your diet.
On the flip side tea has been found to impede iron absorption so
again try to avoid drinking tea with or immediately after your
meals.
Iron Supplements
Iron supplements are usually not required unless you have very
severe iron deficiency. Too much iron can be very bad for the body
and so most doctors recommend treating any deficiencies purely
through the adaptation of diet.
Donating Blood
If you give blood you usually have about 1 pint removed each time
which equates to about 10% of the total blood in your body. If you
have particularly low iron levels the nurse may send you away
without taking any blood telling you to increase your iron intake.
Assuming you do give blood, you will need to pay attention to your
diet to help your body recover it's haemoglobin levels as quickly as
possible. Your on bike performance should not be affected for
moderate rides however during high intensity rides (races, interval
training etc) you may notice a drop in performance until your body
has recovered which can take up to 14 days.
Recipes
It is scary how much money you can spend on specially formulated

energy bars, drinks and snacks. There is no doubt that the majority
available on the market are very effective and formulated to give a
good balance of fats, sugars and carbohydrates.
The two main complaints seasoned cyclists have with these

products are the cost and taste. It can be very testing on the
stomach to spend up to seven hours in the saddle eating nothing
but these “artificially formulated” foods and drinks. Instead a great
alternative is to eat more natural foods that don’t just taste great
but also have a great nutritional mix that will ensure you have the
energy needed to cycle all day long.
Energy Flapjack Recipe
The below recipe is a basic recipe that can be easily tweaked to add
any ingredients you have lying around or prefer.
Ingredients:
Rolled Oats (Plain porridge oats)
6 tablespoons of Golden Syrup
Raisins (handful)
1 Mashed up banana
1 know of butter
2 table spoons of sugar
Method:
Melt the butter and golden syrup in a pan. Once melted add in the
rest of the ingredients and mix thoroughly over a low heat. Add the
oats last and keep adding until the mixture gets very thick and
difficult to mix.
Line a shallow baking tray with aluminium foil and add the mixture
pressing down firmly. Place in a hot over (about 180 degrees) for
about 10-15 minutes, until the edges start to go a dark golden
brown colour.
Remove from the oven and allow to cool before chopping into small
cubes and wrapping 2-3 pieces in foil which can be conveniently
stuffed into the back pocket of you cycling jersey.
Energy Bar Recipe
Ingredients:
250grams of peanut butter

250 grams of clear honey
175 grams of plain muesli
200 grams of dried fruit (apricots, raisins, pineapple, apple, pear
etc)
100 grams of seeds/nuts (cashews, sesame, pumkin seeds,
sunflower seeds)
Method:
Gently heat the honey and peanut butter over a gentle heat. Once
melted add the other ingredients and stir well.
As above place in a lined baking tray and bake for about 10-15
minutes until golden brown before cooling and cutting to bite size
cubes.
Bagel of Power!
A long favourite of cyclists all over the world is the jam and peanut
butter sandwich. This little snack packs all the right levels of sugar,
slow release carbs and taste needed to get you though as couple of
hours on the bike.
Ingredients:
Whole meal Bagel

Peanut butter
Jam
Method:
Toast the bagel and spread one side with peanut butter, the other
with jam. Simply place together and cut into bite size quarters,
wrapping in pairs.
Home made Energy Drink I
Ingredients:
1 herbal lemon or orange tea bag

2 table spoons of sugar
a pinch of salt
5 table spoons of orange juice
Method:
Bring 16 ounces of water to the boil and add the tea bag and allow
to infuse for a few minutes. Add the sugar and stir to dissolve then
allow to cool. Remove the tea bag and allow to cool. Add the orange
juice, mix and it is ready to go!
Though you won’t taste it the salt is added to help replace any
sodium that is sweated out during your ride. This is especially
important if cycling in hot weather.
Home made Energy Drink II
Ingredients:
Half a cup of honey (or use less honey and replace with sugar)
A large pinch of salt
¼ cup of lemon or lime juice
7 cups of water
Method:
Dissolve the honey/sugar in some warm water. Add the rest of the
ingredients and mix thoroughly.
Mid Ride Emergency Energy Drink

Ok so imagine you are mid ride and due to the warm whether
you’re out of drink and no where near an official feed station. If you
see a shop all you need to do is grab a bottle of coke and add a
pinch of salt. The salt will remove some of the fizz making it easier
to drink that a regular coke and again add sodium. This drink can
be a real life saver if you need an energy boost mid ride.
Specific Training Workouts
I have designed the following workouts to be used with my 16 week

century training program.
As previously mentioned it is essential that every time you get on

your bike in training you have a purpose. Below are some things
you should be focussing on for some workouts. Depending on your
particular stage of development or natural skill set you may want to
have more of a focus on certain types of workouts.
- Recovery
- Improve climbing skills
- Increase endurance speed
- Improve pedalling stoke
- Improve fat burning efficiency
- Increase lactic threshold
- Increase power of pedalling stroke
Having a goal and knowing what you want to achieve out of a

training session will be a massive help and incentive to get you
focussed and stay on schedule with your training. It can also be a
massive motivational help to always have something to try to
achieve every time you are on your bike.
Set A Benchmark
As your training progresses it will be of great benefit to be able to

measure your progress and gauge how much you have improved. In
addition having a benchmark will allow you to identify areas of your
riding that require extra attention.
The best way to get a benchmark with which to measure progress is

to have a ride you can perform in very similar circumstances.
Ideally of you have access to a gym and indoor trainer is ideal as all
variables such as weather conditions, traffic, course, tyre pressures
etc are removed. Alternatively choose an outdoors course with little
traffic, as level as possible and easily available.
The ideal length is about 20 miles, the exact distance is

unimportant so long as it is the same every time you ride the
course.
Start off with a 20 minute warm up of easy pedalling and then start
the clock rolling as you cross the start line. Your aim is to maintain
a fairly constant speed for the duration of the test and have nothing
left to give at the end. Stop the clock as you cross the finish line
and be sure to cool down well afterwards.
Again you may find it difficult to pace yourself at first so if possible

perform the test 3 times (with a few days rest in between) and take
your average time as your benchmark.
Aim to perform the test once every four weeks. If riding an outside
course try to pick a day and time when the weather conditions are
the same as when you did your initial benchmark ride.
Training Zones
Following these workouts will be much easier if you are using a

heart rate monitor. As discussed earlier in the book here are our 5
basic training zones described in relation to your Maximum Heart
Rate (MHR):
Zone 1 (up to 65% of MHR) Recovery Rides
Zone 2 (65% > 75% of MHR) Endurance Rides
Zone 3 (75% to 83% of MHR) Tempo Rides
Zone 4 (84% > 93% of MHR) Lactate Threshold
Zone 5 (94% > 100% of MHR) Anaerobic Training
Fat Burn Workout
Workout Aim: Increase your body’s ability to burn fat not glycogen
when riding.
Workout Length: Aim for > 45 minutes, the longer the better
Intensity: Ride at a very easy pace. Aim for 70% MHR but be sure
not to stray over 75%. It may take you some time to get used to
riding this slowly and you may feel you won’t benefit. Stick with it,
this workout will do you much more good than it feels!
Power Interval Workout
Workout Aim: Increase power output of your pedalling stoke

Workout Length: 60 minutes

Interval 1: 10 minute warm up (very easy pace, under 70% MHR)
Interval 2: 10 minute high resistance/gear (move to a hard gear,
increase heart rate to 85% MHR)
Interval 3: 5 minute recovery (very easy pace, allow heart rate to
recover to under 70% MHR)
Interval 4: 10 minute high resistance/gear (move to a harder
gear, increase heart rate to 85% MHR)
Interval 7: 10 minute recovery (very easy pace)
Lactate Threshold Workout
Workout Aim: Increase intensity at which your body starts using

carbohydrates (not fat) as it’s primary fuel source.
Interval 5: 10 minute recovery (very easy pace)
Notes: These lactate intervals are designed to hurt. You should aim
to finish the second 20 minute interval wit nothing left to give. It
may take you 2 or 3 attempts to pace yourself correctly.
Pedal Efficiency Workout
Workout Aim: Increase the smoothness and efficiency of you

pedalling stroke
Workout: 10 x 2 minute intervals in a very easy gear with a high
rpm (about 100 rpm) with 2 minutes easy pedalling in between
each interval. Cool down for 10 minutes after the final interval.
Tempo Workout
Workout Aim: Increase your CO2 max and get you used to riding
at race pace for periods of time.
Interval 2: Maintain a steady pace (cadence around 80-90 RPM)
aiming for around 80% MHR for 40 minutes.
Interval 3: Cool down for 10 minutes allowing you heart rate to
drop below 65%MHR.
Climbing Workout
Workout Aim: Increase your ability to climb. These are great

workouts to do in the gym on a stationary trainer, unless you live
somewhere with easy access to steady hills.
Interval 2: 5 minutes in a hard gear, standing out of the saddle.
Aim to get the heart rate up to 86%MHR
Interval 3: 5 minutes recovery - easy pedalling allowing you heart
rate to drop below 75%MHR.
Interval 5: 5 minutes recovery - easy pedalling allowing you heart
rate to drop below 75%MHR.
Interval 7: 15 minutes recovery allowing your heart rate to drop
under 65% MHR.
Punch Workouts
Workout Aim: Give you the ability to attack small hills or easily
produce short bursts of acceleration
Interval 2: 30 seconds all out sprint in an easy gear
Interval 3: 3 minutes recovery
Interval 4: 30 seconds all out sprint in a medium gear
Interval 6: 30 seconds all out sprint in a hard gear
Repeat steps 2-6 two more times, taking more time to rest in
between if required followed by a 10 minute cool down of easy
pedalling.
Recovery Workout
Workout Aim: Allow the body to recover after a hard workout the
previous day
Workout Length: Keep it under 70 minutes
Intensity: Ride at a very very easy pace. Keep your heart rate
under 65% of MHR
Notes to accompany the following training plans
• Unless otherwise stated numbers represent miles to be ridden

at a Fat Burning pace (zone 1 = under 75% MHR).
• Every 4th week in the schedules is an “easy week” with lower
mileage & less strenuous workout. This is to allow the body
active recovery time without losing fitness.
• Wednesdays have been assigned to interval days. Use the
workouts described above according to the schedule you are
following.
• A blank on a particular day signifies a rest day.
Important points to remember:
• Listen to your body. If you feel tired take the day off or
substitute your workout for a very light low intensity ride.
• These schedules are just a guide. Feel free to adapt them
around both your personal life and how you are feeling
Training Plan 1 Beginner
Beginner (4 days training per week)
Week Mon Tue Wed Thu Fri Sat Sun

1 7 Tempo 26 7 miles zone 1
2 8 Pedal Efficiency 29 8 miles zone 1
3 9 Lactate Threshold 32 9 miles zone 1
5 8 Power Interval 40 10 miles zone 1
6 9 Climbing 44 11 miles zone 1
7 10 Punch 49 12 miles zone 1
10 11 Power Interval 68 17 miles zone 1
12 7 Fat Burn 100
Training Plan 2: Intermediate
Intermediate (5 days training per week)

1 12 Lactate Threshold 13 31 9 miles zone 1
2 13 Climbing 15 35 10 miles zone 1
3 14 Power Interval Punch 39 11 miles zone 1
4 10 Pedal Efficiency Tempo 43 12 miles zone 1
5 15 Lactate Threshold Punch 48 13 miles zone 1
6 17 Pedal Efficiency Climbing 53 15 miles zone 1
7 18 Power Interval 20 59 16 miles zone 1
8 10 Tempo 66 18 miles zone 1
9 20 Lactate Threshold Punch 73 20 miles zone 1
10 22 Pedal Efficiency Climbing 81 23 miles zone 1
11 21 Power Interval Punch 90 25 miles zone 1
12 20 15 Fat Burn 15 100
Training Plan 3: Advanced
Advanced (6 days training per week)

1 20 20 Lactate Threshold Punch 33 25 miles zone 1
2 20 20 Power Interval 20 37 25 miles zone 1
3 25 Pedal Efficiency Tempo Lactate Threshold 41 25 miles zone 1
4 15 20 Punch 25 45 15 miles zone 1
6 23 20 Power Interval Lactate Threshold 56 25 miles zone 1
7 29 Pedal Efficiency Tempo 27 62 25 miles zone 1
8 17 20 Punch 27 69 15 miles zone 1
10 30 Pedal Efficiency Power Interval Lactate Threshold 86 25 miles zone 1
11 30 20 Tempo 25 95 15 miles zone 1
12 20 10 Pedal Efficiency 10 10 100
Legal Disclaimer
Before you begin any exercise program, and before you follow any
of the advice, instructions, or any other recommendations in this
program, you should first consult with your doctor or a healthcare
professional and have a physical examination. The
recommendations, instructions and advice contained within this
program and related newsletters are in no way intended to replace
or to be construed as medical advice and are offered for
informational purposes only. Bicycle Century Training and their
respective agents, heirs, assigns, contractors and employee’s shall
not be liable for any claims, demands, damages, rights of action or
causes of action, present or future, arising out of or connected to
the use of any of the information contained in this program,
including any injuries resulting there from. If you have chosen not
to obtain a physician's permission prior to participating in vigorous
training and/or utilizing information from this program or related
services, then you are doing so at your own risk.
Notice
The information in this book is meant to be a supplement, not

replace, proper road cycling training. Like any sport involving
speed, equipment, balance, physical distress and environmental
factors cycling poses some inherent risks. We advise you to take the
necessary care and precautions and to take responsibility for their
safety by recognising and staying within their limits. Before
implementing any of the advice in this book ensure that all your
equipment is in good mechanical order and be sure not to take risks
beyond your level of experience, aptitude, training or comfort level.
Oh and please be sure to enjoy your cycling!

Bicycle Century Training: by James Wannop

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Cycle Century Training Program by James Wannop

Bicycle Century Training

As with any type of challenge the key to succeeding is preparation.

1. To prepare you physically for your century ride

2. To try as far as possible to prevent any unexpected surprises

You can be as fit as a proverbial fiddle and still either fail to

If there is one thing you need to do now to ensure success it is to

Why Ride A Century?

Cycling is probably one of the best forms of exercise out there in

By committing to cycle 100 miles you are in effect committing

- Lower resting heart rate

People often find it hard to explain exactly why they do foolish

I believe it was the famous mountaineer Sir Edmund Hillary that

In the infamous training of the French Foreign Legion the officers

As with many endurance sporting events your mental fitness is just

One common approach used by athletes is to break the whole thing

This modular approach can be extended into your training program

Another great motivator to get you through the bad times is by

One common trick used by many professional athletes is

Visualization gives you a sort of dress rehearsal via mental imagery.

How to visualize your success.

1. Sit somewhere comfortable and quiet

Pretend you are Lance Armstrong

This is I guess a slight variation on the visualization theme though

• Uneven road surfaces (pot holes)

Having the right equipment is a vital piece of your century jigsaw.

Because we are all physiologically different from one and other

Road Bike Fit and Set Up

Fitting a road bike

Having a correctly fitted bike makes a huge difference. Without one

Your first port of call to finding a correctly fitting bike should be to

Seat Height and angle

The golden rule with handlebars is that they should be at least as

Road Bike Gearing

Choosing the right gearing is essential to ensure that you are

Triple v Double v Compact

On a bike all of the gearing mechanism is often referred to as the

Double Chain sets

Triple Chain sets

The success and popularity of Lance Armstrong during and following

Triple chain sets have increased in popularity in recent years. Most

A compact chain set can be thought of as a halfway house

Road Bike Kit Lists

Cycling Basic Kit List

Below is a essential kit list that should be stowed away in your

Saddle bag contents (bare minimum)

Choosing the correct clothing to ride in is very much a personal

The essentials – body, head and butt

When riding in cold or variable weather common theory says that

If there is one bit of kit worth spending some money on it is shorts.

In addition these pads provide a certain amount of cushioning that

Cyclists only usually tolerate getting caught in the rain once. If

These are great for riding during cooler temperatures (autumn,

Your average fingerless gloves may not be adequate during winter.

Long distance cycling equipment

Going on a longer ride such as a century, double or longer will

quickly be able to set up you handlebars and seats to the exact

On longer rides you'll generally encounter much more varied

Performing repairs on the road is a fact of cycling life. At the very

As with other sports, layering your clothing is the best approach.

During your training be sure not to skip training in poor weather.

Carrying larger baggage on your bike can seriously affect you on