Getting fit for tour!
Liz Nelson, part of our WOR Crew (including our upcoming 2023 Europe Tours) is also a cycle coach with over 30 years experience!! She's put together some words of wisdom and tips for preparing for a cycle tour, in particular our european tours… THANKS LIZ! @LIZNELSONCOACH
You’ve looked at our itineraries and been excited… You’ve put a deposit down on your dream cycling tour…. You’re looking forward to conquering the cols and checking out the countryside…
Yet, there’s a little voice in your head asking, “how do I get really fit, so I can make the most of my adventure?” Here are SEVEN of my favourite ways to ensure you make the most of your cycling holiday.
“Consistency is King”
“Brush up on your bike handling skills”
“Include elevation in your training”
“Consider some weekends of training with back to back longer rides”
“Go on trial with your bike set up, gear and fuelling strategies”
“Time poor? Harness the power of indoor training!”
“Need accountability or guidance – hire a coach!”
Read below for more details and info…
Rowdy in the Pyrenees - the superb Col d’Aubisque
“Consistency is King”
To be able to ride multiple days in a row, consistency in training for your tour beforehand is key. Ideally, especially if you are starting from scratch, it’s advisable to commence training for your tour twelve to sixteen weeks before you commence your holiday.
The idea is to gradually build your endurance and capacity to eventually be able to do longer rides. Put simply, building fitness is a bit like building a house – if you are prepared to put time into building good foundations (endurance and capacity), you will be rewarded with not only fitness, but less likelihood of injury from overdoing things on your tour.
A simple rule of thumb is to start doing a couple of shorter mid week rides and then add some longer hillier endurance work on weekends as fitness and strength improves.
“Brush up on your bike handling skills”
Although many of us have ridden bikes as children, we often do not learn or remember the essential bike handling skills of cornering, descending, climbing, negotiating obstacles, changes of road surface, riding and signalling in traffic, and most importantly, emergency braking. If it’s been awhile since you’ve ridden your bike, it’s worth brushing up on these aspects of your riding. The best port of call to learn bike handling skills is through your local cycling club. Contact Auscycling (insert link) for details.
Hilary in Corsica, climbing the Col du Verghio
“Include elevation in your training”
A Wide Open Road Tour always features a certain amount of climbing in the itinerary, as there are many iconic climbs that we want you to experience! Therefore, as well as improving endurance, it’s worth working on improving your ability to climb by adding plenty of elevation into your workouts. European climbs are typically longer than many Australian climbs – thus it’s worthwhile doing climbing repeats of your favourite hill to help you prepare.
To climb well, think of being relaxed in the upper body, use small gear ratios and aim for a cadence of 65-75 depending on the gradient of climb and length – usually a steep climb may call for time out of the saddle and a lower cadence, whereas a long shallow climb can be executed well at a higher cadence.
“Consider some weekends of training with back to back longer rides”
Every three to four weeks, it can be very useful to plan for doing longer hillier rides two days in a row. This training strategy is specific for bike touring and stage racing as it replicates exactly what happens on tour. It is not necessary to perform this type of training every week as adequate recovery is needed to ‘bed down’ training adaptations.
Roofi on the final ramp to Alpe d’Huez!!
“Go on trial with your bike set up, gear and fuelling strategies”
Longer rides demand comfortable gear that will stand up to the job! As temperatures can vary wildly from top to bottom of a col, learning how to layer your gear is essential. Consider starting with an all purpose undershirt, which wicks away sweat in hot weather and provides insulation in the cold. Light weight breathable jerseys, arm and leg warmers and a rain jacket that can also provide warmth are a must. Invest in a small pack in which to store your essentials and practice riding with it. Test your sunscreen, chamois cream and riding gloves – make sure you’re comfortable!
Ensure your bike is well maintained and the set up is comfortable. If you are gradually increasing your riding duration without any injury/musculoskeletal issues, you are likely on the right track. Consider the type of bike you are riding – look for a comfortable frame geared towards endurance and all day riding, rather than the latest, stiffest crit racing machine – your body will thank you.
Practice your fuelling during training. Drink plenty of fluids. Carbohydrate is king, so look for options that supply plenty of carbohydrate and agree with your stomach. If you’re unsure, consult with a Sports Dietitian (www.sportsdietitians.com.au) for advice specific to your situation.
Emma and Pip - Dolomites bliss!
“Time poor? Harness the power of indoor training!”
Training on indoor platforms like Zwift, Fulgaz and Trainer Road can give you incredible “bang for buck” with your training if you are time poor. This is due to the lack of “coasting” available to you if you are following any of the excellent training plans. There’s even a replica Alpe DuHuez climb on Zwift which provides a fairly accurate experience of the intensity of the real thing (albeit without the wonderful scenery
“Need accountability or guidance – hire a coach!”
Sometimes it can be more time efficient or motivating to engage a coach who will develop an individual training plan based on the time you have available that gives you the best fitness outcome. A good coach will help you understand your physiology, educate you about cycling and improving your fitness, give you timely feedback and keep you accountable.
There you have it! Enjoy your training and we’ll see you tour!!
Interesting links –
www.spindoctorcoaching.com.au - You can find Liz here if you’d like a personalised program or coach!
Liz descending the Col du Tourmalet in the Pyrenees