by Nick Dey | Feb 25, 2013
Cycling Turbo Training for Beginners
a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
by Rebecca Ramsay
Reviewed by Nick Dey
Cycling Turbo Training for Beginners is written in no-nonsense, ‘does what it says on the tin,’ prose and offers the novice indoor cyclist – of whom there has been an exponential population explosion this delightful winter – plenty of valuable and pragmatic advice on how to, as the Amazon Kindle page Amazon Kindle page
states,
“get you up and running quickly and efficiently with turbo training so you can maximise your fitness when you can’t get outdoors for cycling training.”
The guide begins with a useful introduction by Rebecca and succinctly contains her raison d’être; the essence of which is to help those cyclists who feel intimidated and overwhelmed by the prospect of indoor cycling, offer a purpose to their turbo training and, not least, to inspire them to give the turbo a prolonged go (not just a session or two!)
The book begins by addressing the obvious in Section 1: what equipment do I need for Turbo Training? It covers pretty much everything from the Trainer + your bike (and tyre) through cadence, heart rate and power and onwards to hydration and the use of towels. If you can think it then be reassured, Rebecca has probably covered it. I’ve been using a Turbo for a year or two and still picked up many instantly useful tips.
Section 2 asks the question: What is Turbo Training and why bother? A short section that dispels a few myths and sets the agenda for what follows which is Section 3: Where is best to Turbo Train? Section 4: How do I go about an effective Turbo workout? Is where Rebecca’s experience as a professional cyclist really comes into play. She covers, with justifications, the warm up, the work out, including intervals training, and the cool down. If you think the latter unimportant then look at how many teams are now mimicking Team Sky’s approach (which they themselves introduced from the world of swimming.)
Section 5 hopes to help you overcome the perennial gripe about Turbo Training: 10 Ways to overcome Turbo Training boredom. It is condensed and thus easy to access and contains much that may help all cyclists, irrespective of experience. As does the oft neglected section 7: recovery from Turbo workouts!
So, now you’re familiar with the fundamentals it’s time to choose your Turbo Trainer and section 7: Which Turbo is right for me? Will help you make a reasoned choice, without any insidious marketing hype. Rebecca has ridden many trainers and reviews them without obvious bias, although she does have her favourite(s). What about rollers, I hear you ask? Well, section 8: Rollers versus Turbo Training – which is best? Sheds some light onto the debate and clearly explains the pros and cons of each system.
Ok, you’ve made your purchase and are now rearing to ride. Section 9: understanding pedalling technique and cadence, presents a vital, and sometimes omitted aspect of the sport. It is here you get a taste of Rebecca’s depth of experience and her workout paradigm, that of the structured interval, through a suggested cadence workout. It’s very good, I’ve tried it.
The book closes with a sack full of really well planned and explained Turbo sessions: Section 10: 20 Turbo charged workouts to explode your fitness! It starts with beginners intervals and progresses steadily through various structured-interval programmes: pyramids, negative splits, isolation, crossovers, threshold, power, etc. There is a definite progression here so the novice would be well advised to start with in the lower digits of the workout chronology – many are tough! Simply reading it gives you an insight into how to correctly and usefully structure your training. Riding them will only help you to become a better rider on the road.
An Aside: I notice that Rebecca appears to be using www.trainerroad.com on the book cover to record her sessions. Trainer Road is a superb addition for those of us without a power meter (a review is soon to follow).
This, as Amazon states, is a highly recommended read if you’re new to indoor cycling, or have been turbo training a short while but want professional guidance on how to take your indoor cycling fitness to the next level.
Who is Rebecca and why should I take her advice?
Rebecca Ramsay, nee Bishop, is a former multi-sport athlete: cross country ski champ, international triathlete and international cyclist with elite status who signed as a professional in 1998. She is also a certified personal trainer (NESTA, NCCA accredited).
At present she is a full-time mother of two and is focused on writing on the subject of cycling fitness and training. She also has an active interest in helping mothers become fitter, happier and healthier and plans to write eBooks for this market as well.
Rebecca answers the question – why should I read this guide? I aim to keep my guides short and simple to understand. I know you don’t have time to read a long, detailed science laden cycling book, so I summarise the science and try to give you exactly what you need to know to improve, and I keep the language simple.
If you would like more free cycling training or general fitness help, please visit my cycling website www.easycycling.com. At present on the site I have a FREE 4 Week Winter Training Programme download on sign up to my Ezine.
Additionally, you can find me on my Facebook Page where I’d love to hear from you!
Rebecca has a second eBook that has just been released, it’s available for the Amazon Kindle: The Time-Starved Cyclist’s Training Formula: how to find TIME to train for 100-miles – and NOT get divorced!
A review of this will follow shorty on Cycling Shorts.
CyclingShorts Rating: A real help for the busy novice – and not so novice – ‘indoor’ cyclist, we give it our Star Buy status giving it 100%…. you can’t fault it!
Title:
Cycling Turbo Training for Beginners – a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
Author:
Rebecca Ramsay
Available for Kindle
Price:
RRP £1.99 (Digital)
by Heather Bamforth | Feb 23, 2013
In advance of the Salt Ayre Spring Series at Lancaster (9th, 16th, 23rd and 30th March – 4th cat men at 13.30, Women only at 13.30 and E/1/2/3 men at 14.30) Salt Ayre Cycling Association are holding novice training on the circuit on 2nd March at 12.30 to 15.00.
If you want toimprove your confidence or just learn the corners on this circuit please come along, all are welcome.
Please note that this is not a race, it is an opportunity to practise your technique (including cornering) and your bunch skills.
Cost is £1 toward circuit hire.
Any queries contact Nev Pearson on [email protected]
by Heather Bamforth | Feb 17, 2013
If ever there was an early season challenge, Buxton Cycling Club Mountain Time Trial is arguably one of the hardest time trials you can do in the UK.
The time trial is based around Longnor in Staffordshire (about 10 miles south of Buxton) and incorporates some of the toughest roads available for use in any time trial.
It starts just outside the village school, turning left and pretty much starting with steepest climbing section of the course. The climb continues up to the main road, where riders won’t be able to view the spectacular scenery if they’re trying hard enough. The course joins the A53 for a rolling few miles before a left turn and the start of an exhilarating, technical decent back into Longnor. The race is 3 laps (33miles) for men and 2 laps (22miles) for women and juniors.
This year has the added incentive that Matt Botrill can equal Geoff Platts record of 7 wins in the MTT. It will be interesting to see if he can break the course record while matching the record of wins.
It is kindly supported by Detail Design Engineers Ltd, Veroli Limited, Cooper Hartley & Williams Solicitors and Sett Valley Cycles.
In addition to the normal prizes on offer in time trials we have a generous ‘athletes prize’, which is for the fastest rider on a road bike (no aero assistance, see the website for the rules).
The event regularly attracts top class athletes, with this year’s event expected to be no different.
Want your chance to compete against champions? Or want to prove you’re tough enough!? There is still time to enter either through the Internet entry on the CTT website or via a CTT entry form to Richard Towse, 14 Jodrell Street, New Mills, High Peak, SK22 3HJ. Entry fee is £8.00 with cheques made payable to “Buxton Cycling Club”. The closing date is the 19th March 2013.
We have set up a website specifically for the MTT at www.buxtonmtt.co.uk, giving all the information on the course and history of the event.
There is also a twitter, @BuxtonMTT, which gives regular updates on the run up to and during the event (phone signal permitting).
For Facebook users we also have a group, Buxton Mountain Time Trial: http://www.facebook.com/profile.php?id=100001127056730#!/groups/236375376455888/
Whether in for the win or just going for the best ride you can do, there will be a support group available providing tea, coffee and cakes.
by Heather Bamforth | Feb 15, 2013
A Woman’s Guide to Racing – Part 6
Race Day
Finally, we have come to the last in our series of racing guides, and you’ve woken up, opened the curtains and race day has dawned. I could go on for hours about this topic, but I will refrain from boring you all too much. Instead, I will endeavour to explain some of the jargon that you will come across, with the help of a British Cycling Commissaire. I will also try to guide you through what to expect at the race headquarters (“HQ”) and I have also enlisted the help of a couple of top female riders to give you their tips on what to do when you get to the event. So, without further ado…
“Signing On”
When you arrive at the HQ, the first thing you have to do is “sign on” – this is regardless of whether you have entered a road race, time trial or any other event – and (in the case of British Cycling events) it is here that you will have to hand over your racing licence. You then get to pick up your number (make sure it is the same number that your name is allocated on the signing on sheet). If you remember, in one of my previous guides I mentioned about safety pins – this is when you will undoubtedly need them, unless you are going to have a flapping number (which is NOT cool)!
Warming Up
In order to perform to your best ability, you should ensure that you warm up properly. Some people take rollers or a turbo with them to warm up on, others content themselves with a ride around the circuit or a 10 minute spin up the road (don’t go too far though!). Keep warm and drink fluids (but not too much that you’ll end up needing the toilet half way through the race). Some people also put embrocation on their legs to warm them up, which can help especially early season, BUT bear in mind that embrocation tends to stay on your hands unless you wash it off PROPERLY (with soap and water).
The Commissaire
Cycling has a lot of jargon and one of the main words that you may come across in your racing careers will be “commissaire”. A commissaire is the race referee and there is usually a chief commissaire and an assistant commissaire on most road events. The chief commissaire will be in the second car behind the bunch at a road race, with the assistant commissaire in the vehicle immediately behind the main bunch (some events also have commissaires on motor bikes, called “Moto Commissaires”). Before the start of the race, the Chief Commissaire will give a rider briefing, which all riders have to attend.
The Start of the Race
In events which are held on a closed circuit, the start will be on the finish line, with everyone setting off once the flag is waved or the Chief Commissaire tells you to go. However, on road races, it is quite normal for the HQ to be away from the actual circuit, which means that you have to ride out as a bunch from the HQ until an appropriate point on the circuit. This section of the race (from the HQ to the circuit) is often “neutralised”. This means that the racing does not start until the race is “de-neutralised”. Cycling uses a number of flags to communicate things to riders, and the neutralised flag (a red and white checked flag) is held out of the assistant commissaire’s car until the race proper. Having said that, it can be difficult to determine at what point the race actually starts if you are in the middle of the bunch, but a rule of thumb is that riders will generally ride close to the commissaire’s car (who usually does around 20 mph in the neutralised section) during the neutralised section but will accelerate quickly away once the race starts.
The “Race Convoy”
That sounds very grand, doesn’t it? But yes, in every road race (as opposed to closed circuit race) there is a race convoy. This includes a lead car, which usually maintains a distance of around 1 minute to the lead riders, to warn the marshals on the circuit that the race is coming.
Next is the Assistant Commissaire. This official is the eyes at the front of the race to ensure the riders are racing to the rules of the road as well as the rules of road racing under British Cycling ( if it’s a BC event). This vehicle will slot in behind any break away that reaches over 1 minute gap. They will also move forwards again if this gap is closed so as not to interfere with a chasing group, so be aware that they may pass you again. A simple ‘toot’ of the horn repeated rhythmically will warn riders that they are coming past. Normally on the right hand side of the riders but may also pass on the left if the riders and road allow.
The third vehicle will be the Chief Commissaire, who is essentially the overall ‘manager’ of the race. This person is in radio contact with all vehicles and is in charge of their movements. They keep the timing of break aways, with the assistant commissaire calling time check points that are landmarks on the route. This is also the person who has the authority to impose penalties for any racing infringement.
The next vehicle will be neutral service, if it is being provided (usually only at bigger events), who will offer a wheel if you puncture – but beware that the neutral service will generally follow the lead riders if the race splits, so if you puncture and you’re at the back of the race, it may be the end of your race.
The final vehicle will be the first aid provision.
There is also the National Escort Group (“NEG”) on some road races, who are the outriders (on motorbikes) that guard side roads and assist in making the roads safe for you to ride and will, if asked, act on the commissaire’s behalf to supply riders with information such as time gaps or even disqualifications.
Top Tips from Top Riders
I have asked a couple of ladies for their top tips for those of you new to racing.
First up is Lydia Boylan, elite category rider for Team CTC, who is the Irish National Track Sprint, 500 metres and scratch race champion:
“My best advice would be to have your race day planned in advance so that you won’t panic before the race has even started. If you know where the HQ is, know when the race starts and what and when to eat, you’ll feel more prepared.”
Second up is Karla Boddy, winner of three stages of the Ras na mBan (stage race for women, held in Ireland every year):
“I started racing 2 years ago this March, I remember turning up for the race and struggled to write my BC number on the sign on form as my hand was shaking so much in fear of what to expect! It’s that unknown part which is, and still can be, quite daunting. I would say my top tips for racing are:
- Always give yourself plenty of time to get ready! If the race is at 1400 then get there for 1300 at the latest. I made the poor mistake of leaving too late for the SE Regional champs last year and almost missed the start! It is not a good way to start your race and leaves you panicked and rushed!
- Always check your tyres for any little flints etc. A lot of punctures are caused by flints already embedded in your tyre already so if you can get them out it lessens the risk of a puncture in a race. In a crit this is not so much of an issue (as you can take a lap out), but in a road race you set yourself up for a harder ride in trying to get back on.
- Be ready to go hard off the line. There will always be someone who goes ballistic off the start (it might even be you!) and it will mean your body needs to be primed and ready for an early intense effort. It is worth having a decent warm up, get out of breath, get warm and be ready to race from the whistle.
- Think about your own food and nutrition; don’t listen to other riders who say ‘you don’t need a bottle for a crit’ or ‘you don’t need a gel the race is too short’….you do exactly as you want until you find what suits you. If you want 2 gels in an hour’s race, you have two gels! Part of starting to race is learning what suits you; not what suits others. There will be a lot of opinions/banter but if you have more confidence in following your own regime with this then do so; confidence is key. No point being on the start line worrying that you haven’t had a gel because someone else has said you didn’t need one. For reference I always have 1 gel in a 1 hr crit and take 1 small bottle….and people still tell me ‘you don’t need a gel!!!!’
- When you have your first race you don’t need to try and be a hero and break in your first race. You may actually benefit from sitting in, watching the wheels, watching for who is strongest etc. Even if you feel stronger than the pace suggests, perhaps hold back and get used to the bunch. I know plenty of people where the excitement of racing has overcome them in the early days, they feel strong, attack, die, blow, out the back. To be fair, this is usually men and us ladies are a tad more sensible! But, it can happen to the less experienced. Just keep it in mind! And if something does pull off then great, but realise if it goes wrong it can back fire!
- Everyone will tell you to keep near the front; it’s safer, there is less surging effect at the front and less chance of getting caught behind someone who leaves gaps you can then not close. However in reality this is not always possible as you yourself may be suffering. If you get dropped then don’t be demoralised. Use it as a time to work with others who may be in your position. And if the bunch lap you, keep out there way, technically you shouldn’t jump back on but I would and just keep at the back out the way!
- Finally, you never stop learning so don’t ever start being complacent about how to race, it requires 110% concentration at all times, ultimately your safety is paramount to yourself and everyone else so keep focused in every race you do. I have been racing for 2 years since March, year one I think I only did about 15 races, and last year I did about 40/50 races. And I still have so much to learn.”
In Conclusion
Hopefully you have found my articles of use and hopefully they may have inspired you to have a go at road racing. If you want to try some road races, Cycling Development North West have a women’s road race league, aimed at second, third and fourth category female riders, whose first event is on 1 March 2014. They are aimed at women trying to get in to racing for the first time, and the distances range from 30 to 40 miles. For more information, visit http://www.cdnw.org/road_race_league.html
My thanks also to Ed Rollason, of Ed Rollason Photography (www.edrollasonphotography.co.uk) for the kind donation of photos, Jon Taylor, Lydia Boylan and Karla Boddy. Also my thanks to Huw Williams and Michelle Evans for their contributions on the coaching side of the guides.
Enjoy your season!
Click below to read:
Part One – Where Do I Start?
Part Two – What Do I Enter?
Part Three – What training should I do?
Part Four – Practice! Practice! Practice!
Part Five – Are You Ready To Race?
Part Six – Race Day
Part Seven – Circuit Racing
by Anna Magrath | Feb 15, 2013
This season Scottish Cycling, the national governing body for cycling in Scotland, together with the West of Scotland Cycling Association (WoSCA) will deliver a new grass roots, regional road race series.
The 10 regional races in the 2013 season will provide racing opportunities for Junior riders, Female riders as well as 3rd and 4th Category riders, while creating a pathway for Youth to Junior racing. The series will also provide more racing opportunities for the increasing numbers of riders we have in Scotland!
Craig Burn, Scottish Cycling’s Chief Executive said:
“Over the last 10 years, cycling in this country has grown from a minority pastime to become one of the UK’s fastest growing sports. Right across the UK we have seen a sustainable increase in the number of people taking part in cycling and as a result Scottish Cycling’s membership has grown by 77% in the last three years!
Scottish Cycling has been working hard to develop youth cycling and last week we launched the ScottishPower National Youth Series. As these riders mature we must ensure we can provide the right quality and quantity of races in order to continue their development and allow them to progress in the sport.”
Scottish Cycling’s official partnership with ScottishPower will see significant new investment targeted to create the ScottishPower National Youth Series. The Series will cover the disciplines of Road, Track, MTB XC, MTB DH and Cyclo cross and in year one Scottish Cycling will support the delivery of a total of 17 events throughout Scotland.
As well as Youth and Junior development both race series’ will provide; an entry point into competition cycling, more opportunities for riders to race, a focused yearlong goal and a network of race organisers that will work together to create more quality events.
For more information on the Scottish Power National Youth Series or WoSCA road race series please visit the Scottish Cycling Website: www.scottishcycling.org.uk
by Christina Kelkel | Feb 11, 2013
Following a road traffic accident yesterday lunchtime whilst training in Majorca near Santa Maria Del Cami, we can confirm Jody only suffered minor injuries, including a bruised hand and cuts to his knee and elbow.
He was able to finish his training ride and will remain on the island until the end of his training camp this Friday.
Jody said, “It was a very busy and I was following a car that was obviously looking for somewhere to park. Approaching a space the car slowed down and indicated right, at which point I decided it was safe to overtake and continue on my way.”
“However as I began my overtaking the car pulled to the left instead, which left me with nowhere to go and I ended up punted off the road and into the verge on the side.”
“Thankfully I am in one piece and the bike survived mostly intact”
Jody added “I have had some close encounters with cars in the UK in the past, but luckily always managed to stay on the bike. It is almost part and parcel of being a professional cyclist and I was quite lucky yesterday to walk away with only a few cuts and bruises.”
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