Recovery
 There will be at least one phase during the program where the cyclist will take a break from training. This period is usually short and is concerned with the physical and mental recovery of the cyclist more... |
Stretching
There is a vast range of static stretching exercises and those listed have been balanced to suit your needs. Others can be introduced to provide variety, but make sure that they are static and that they cover the full range of Joints more... |
Stretching (Lower Back)
 Carryout these exercises once a day slowly and controlled and you will find they will benefit you immensely, when you feel you can progress further do the twice a day. In no time you will fell better and should improve and strengthen both your stomach and lower back muscles. more... |
Clothing
 Your club secretary will be able to direct you to the supplier of the club’s registered race jersey and these are now available in a variety of materials with "Lycra" and "Acrylic" being popular for racing jerseys and shorts. Make sure your shorts have a good quality, thick chamois with butted seams (over sewn edge to edge, so that there are no turned-back edges when flat).more... |
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Bike Handling Resources...
Tactics
 Your tactics for a race can be preplanned or instantaneous decisions in the event, but remember that all the tactical knowledge in the world won’t win you races, unless you have the fitness and strength necessary to carry them out more...
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Cornering
 The normal heartbreaker for many beginners is the problem of cornering at speed, but here again we find that the front part of the bunch is the best place to be. When a bunch of riders funnels for a corner, you will find an "accordion" effect when they leave it with gaps opening between the riders more...
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Group Riding
 While training in a group, it is important to get used to rubbing shoulders with other riders when riding at speed, as this close contact is all part and parcel of road and track racing and it is in this group training where you will practice and learn the art of "holding a wheel" more... |
Leg Speed
 Engage a gear that you feel very comfortable with, possibly a little lower than one you would use to race. Pedal controlled but just short of flat out effort for 30 seconds. This should equate to approximately 135 rpm, and maintain these revs for the whole session more... |
Speed!
 Choose a speed you wish to train at say, 27 mph.
Start by riding at 27 mph for one minute, then have one minute off, then repeat interval.
Repeat until you cannot keep 27 mph for the full minute then stop. Eventually you will be able to do a total of ten intervals at 27 mph for the full minute more... |
Sprinting
 Many road races are decided in a sprint finish, either from a small group who have broken clear of the main group, or in a large bunch finish. While every rider cannot expect to have a final finish like Sean Kelly, you should attempt to improve your sprint in training more... |
Nutrition
 Nutrition is important to the racing cyclist, since your food intake will be the factor which will govern your available energy, the regulation of your normal bodily processes and your recovery from training and racing more... |
Techniques
 At this stage we must now consider what happens in a race and what techniques and tactics a rider must learn to be there when the finish is fought out. Race tactics, are dictated by the following items more... |
Climbing
Climbing is another important technique in road racing, and although climbing  ability is often a demonstration of superior hereditary factors, you will generally find that a rider with a good "power to weight ratio", can get over the climbs The less-accomplished rider can improve his climbing potential by considering two factors. He can lose weight or he can improve his "power to weight ratio" through weight training, and interval work on climbs, using a gear slightly higher than normal.more...
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