Coaches Corner, Paul, Scott, Gordon

Coming out of the pandemic and re-entering cycling ,

By the time you’ve read this article,  Amici Per la Vita will have had two Zoom meetings. We have all just enjoyed a couple of record setting warm temperatures and it’s time again to dust off your saddle, oil your chain and put on your shorts.

Let’s talk a little about how to be wise and use common sense so that you’re able to have a long warm riding season and enjoy all the benefits cycling can give you:

I know that some of you ( myself included) have prospered by riding solo last summer and entered a strong winter Zwift program. We will be able to get out riding and within a few weeks we’ll feel fluid and supple again. Due to the closures and pandemic many of you rode a little last summer but not enough.

 This article is for you. 

Here are four simple rules told to me by some very accomplished cyclists and coaches before my time. If you adhere to these simple rules you come back slowly yet stronger and enjoy your season even more.

 Begin by getting your machine (bike) tuned up. If you’re not inclined to do this yourself all of the bike shops offer spring tune ups and they’re not crazy busy just yet. Wait two weeks from now and you won’t get in. Be sure to check your tires for wear, perhaps you need a new chain. The experts will tell you.
The annual number of kilometers ridden by a cyclist is like money in the bank. The more riding you have in your legs the more reserves you have out on the road.  If the summer of 2020 was a bust due to the closures followed by winter and closed gyms.  Begin your riding with shorter rides. If your comfortable for 80km when fit in the summer,  I’d advise starting 2021 at three to four 20km rides per week for three weeks. Your pace should be averaging 4-5 kms slower than your summer pace.

i.e. “C” group in the summer is averaging 26-27kph, begin this spring riding at 22-24kph. Once you get through this short program expand out and increase some distance i.e. 30kms then 40kms. You’ll find your average speed increases as the outside temperature rises.When you have 6-8 rides in the saddle at 30-40kms each you’ll be able to enjoy a group ride up to 50kms. Allow the increases to happen slowly and DON’T be frightened to back up a little if you feel fatigue. A good rest day bike ride might be half of the distance what you had anticipated and another 2 kph slower. This is smart thinking.

Use lighter gears except for tailwinds and downhills. Stay in the small ring at the front. Try to average 70-80 rpm. This will help with burning a few extra calories as well.
Dress on the side of too warm. You can always take it off but if you aren’t wearing it you can’t put more clothing on. The old Timers would say. Leg and arm warmers up to 19/20C (66F), then the shorts can come out.  If the temps are below 15C ,  I’m wearing two to three layers on my chest and always trying to keep my neck warm. For single digit temps it’s usually gloves and booties to suit.
Number five is not a rule, just hope to see you all out there and back with us again. Having fun.