To coincide with the launch of Cyclechic Sporty we have a special guest post by Kerry Bircher; cycling coach and fitness professional and founder of women-specific cycle coaching company Revolutioncycling.
Cyclechic Sporty & Chapeau: We have noticed that more and more of our customers are taking their cycling to the next level and are enjoying cycling for fitness and sport. We have had our eyes peeled for sporty gear that both – performs well and looks good on – and are pleased to say we have found a brand we LOVE… Chapeau is a British brand founded by cyclists who were fed up with over-priced, gaudy cycling attire and wanted to breathe fresh life into the market, here’s their philosophy…
“An understated, but classic, sense of style. Your bike related bits do not deserve to be hidden in a drawer or box somewhere! They should be good enough to live on display, garnering a sense of interest from the un-initiated, not bewilderment and sometimes repulsion! Its official, cycling is now cool and we can all start being a bit more proud of our sport!”
Check out the full range here Cyclechic Sporty. We hope you like is. Tweet your thought to @cyclechic
Now, over to our cycling coach, Kerry for some tips and advice on getting started…
Cycling is the third most popular recreational activity in the UK and as a form of exercise, it has broad appeal. An increased number of women are taking up cycling for fitness, and the landscape for women’s cycling is booming with women specific sportive’s such as Cycletta, and the UK recently celebrated the arrival of the professional Women’s Tour.
Commuting by bike can be a great way to beat the traffic and is extremely satisfying when you whiz past lines of stationary vehicles — and is also a great way to keep fit but perhaps you are thinking about starting to cycle for fitness or progressing your cycling fitness, and maybe entering an event or two this summer.
Training to build up your cycling strength is vital if you want to be a fit road biker. Cycle training requires lots of hard work and mental toughness, as well as things like the right kit, but it will be worth all the effort in the end. Here are some top tips on how to get started with your road bike cycle training.
Getting your bike ready to ride
Consider taking your bike to the local bike shop for a service where the main components can be checked and made roadworthy. Also, if you use your bike for commuting then it may be worth lightening the load for your training sessions. Remove the large panniers and baskets, and pack your essentials and bike tools into a small seat-pack.
Get set up on your bike
Ensuring that your bike fits you well is vital once you start to increase your weekly mileage. Visit a specialist bike shop — where you can have your saddle, stem and handlebar positions adjusted so that the bike is effectively tailored to your body.
Correct cycling kit makes a difference
A small investment in a few items of specialist bike kit will be extremely useful for you to get the most out of your training.
The minimum items are:
Bike helmet: An absolute must. Modern cycling helmets are lightweight and well ventilated, and can literally save your life in an accident. The likelihood is that a cyclist will sustain an injury in any kind of spill — so protecting your head should be your top priority. Check out the Carrera folding helmets for a stylish, sporty model that offers protection, comfort and good ventilation.
Cycling sunglasses: Not for posing! Sunglasses are actually very useful for cyclists; they will keep dirt, dust and flies out of your eyes, and if you choose a pair with interchangeable lenses then they can sharpen your vision in low light conditions, as well as cutting out glare and reflections.
Cycling jersey: a good cycling jersey will have many design features that you won’t find in a t-shirt. They are usually made of a flexible, close-fitting material that doesn’t flap in the wind and made of fabrics that breath and “wick” your sweat away from your skin to help keep you cool and dry. There should be a couple of back pockets for easy access and storage of small items while riding, and will fashion a longer, wider cut across to back and shoulders, and a shorter front to accommodate the hunched over cycling position but still cover your lower back. Check out the New Chapeau range.
Cycling shorts: Seamless and chafe-free, proper cycling shorts won’t necessarily add to the enjoyment of your ride, but will prevent soreness from repeated rubbing and should be a key item in your cycling wardrobe. You should not wear underwear. Take a look at the Classic padded Bib sorts by Chapeau.
Bike gloves: offer cushion and protection for cycling. You can find long-finger, short-finger, colorful and functional gloves for cycling. They main goal of a bike glove is to provide padding in the palms to cushion your hands during long rides, to provide protection in case of a fall.
Fuel and Hydrate properly when cycling
Running low on energy, or ‘bonking’ as cyclists call it, will prevent your cycling enjoyment and effectiveness. Cycling will increase your energy requirements, so on longer rides of over 1.5 hours aim to eat small, frequent meals and snacks on the go in order to maintain energy levels. Whatever the weather conditions, your fluid requirements will increase significantly when cycling. Try to drink small, frequent quantities of water or a sports energy drink throughout the ride.
Variety is the spice of life
Make sure your training has lots of variety to constantly challenge you and keep things interesting, and your training programme should include:
Recovery ride or rest days – take it easy and give yourself chance to recover from previous rides. Don’t under-estimate importance of proper recovery.
Steady endurance ride – These are the foundation of any training programme and should be ridden at around 70-80% of max heart rate. This is a good effort level to improve aerobic fitness, fuel utilisation and improve endurance.
Threshold Training – Faster paced riding with training at around 85% of max heart rate. ‘Comfortably hard’ – the level just before the accumulation of lactic acid.
High intensity intervals – training above threshold level 90-98% of max heart rate. The aim is to increase tolerance to lactic acid, increase power and efficiency of VO2 max
Always include a good warm-up and cool-down before and after your session.
Improve your core strength and flexibility
Cycling involves a tripod position (the saddle, pedals and handlebar support your weight), which relies on core strength but doesn’t build it. A strong core stabilises the hips helping the leg muscles to transfer power efficiently to the pedals. A strong core and good posture will also support your upper body relieving fatigue in your lower back, shoulders, arms and hands.
A common problem that cyclists encounter is poor flexibility. The repetitive nature of cycling can cause tightness in the lower back, glutes, hip flexors and thighs. Also the rounded shoulder position that you use on the bike can lead to overstretched upper back muscles and a tight chest, so try to spend a few minutes stretching after each ride.
Invest in a Training Plan
If you want to increase your fitness significantly or have a specific cycling goal in mind then consider working with a coach to design a specific training plan. They will be able to bring a wealth of experience and expertise to build a technical, tactical, physiological and psychological training programme to help you realise your potential. Also, training time is precious, so a coach will design specific training programmes to help you train efficiently while maximising your time in the saddle – a wise investment freeing up more of your busy time.
At Revolutioncycling we work with a range of female clients from first time cyclists, those embarking on their first cycling challenge through to experienced racing cyclists.
Revolution Cycling will address all aspects of health, fitness and cycling performance and have an in depth knowledge of women’s needs ranging from anatomy, psychology, equipment, nutrition and clothing to a detailed understanding of the women’s national road racing scene.
Happy Cycling !!
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