Ciclismo

Group training, coaching and tours

Ciclismo : how to start training

Ciclismo is all about riding your bike.   If you are new to riding or want to improve your skills and fitness, that’s what Ciclismo is about.

We have group training with experienced coaches as well as personal one on one sessions if you really want to focus. We have various weekends away as well as an annual tour to Italia.

Contact us to find out more about how to improve your riding.

Training : Wednesday 28th and Friday 30th of September at 5:45am 

Goulburn Time Trial

Great result for Ciclismo riders at the Goulburn ITT on Saturday.  It was a challenging and hilly 21km with some great downhill sections.   The weather was perfect with very little wind and a pleasant temperature.  Sue won her age group as did I (and best of all I beat my nemesis and that always feels good !)  It’s a great race and I can highly recommend it for next year as it’s a great hit out.
Randwick Botany riders will know Dave Jackson who also won his age group and continues his great form with a sensational time of 31:53.88.
AM

goulburn-non-champs-2016

2016 Dan Fondo – Sunday October 2nd

It’s that time of year again – and the annual Form Finder is upon us.  We need to know numbers so that we can prepare our support team.   For the first time in the history of this historic ride, we are going to have a professional support car (as additional back up for our Professional Soigneur Stew Lawler – Soigneur to the Stars).  Therefore, also for the first time ever, we are going to charge the usual Ciclismo session of $10.    Our professional support car will also be taking photographs as well as supplying ProTour mechanical support.

Could we get an RSVP for all those thinking of coming – and we will send out full details later in the week.  This is a challenging 175km ride and although most of us have not done nearly enough preparation, it’s probably not a good idea to attempt this ride if your maximum distance so far has been around 60km.  It will be at a steady touring pace, but there will not be enough room in the car to take all of us.   So by all means challenge yourselves but be realistic about your chances.   

Combining full time work with training Top Tips

Here are some good tips for combining full time work with full effort training :

  • Reduce training volume by targeting shorter events such as time trialling or criteriums and even cyclocross or cross country MTB
  • Be prepared to rise early to put in the hours
  • Interval training is a great training method when you have limited time
  • If you have a physically demanding job look closely at a recovery strategy
  • Consider using your commute as a means of training
  • Train smart, maximise the benefit of every session and avoid junk miles

Adapted from Cycling Weekly

Newsletter 28th August

Read the full newsletter here

Mental toughness
When Chris Froome crashed on Mont Ventoux on stage 12 of this year’s Tour and immediately switched from churning out 6w/kg on the bike to running as fast as his legs would carry him, it proved more than just his physiological calibre.   Froome’s fitness is honed, his power to weight ratio optimised and his endurance phenomenal.   But to compete at the highest level, physical fitness isn’t enough.  To be a truly great cyclist like Froome, having a strong body is just half the challenge;  you must be mentally unbreakable too – when you get knocked down, you get back up and do whatever it takes to win.
So where does that mental toughness come from ? What allows a cyclist enduring long hours of training in every type of weather and terrain maintain the motivation, dedication and consistency to perform at their best ? And what can you learn from those who have that mental toughness to increase your own ?
Mental toughness can be subdivided into three distinctive elements.   The first element, familiar to anyone that competes, is robust, unwavering confidence; the belief that you can succeed in whatever you set your mind to do.   Research has found this confidence not only makes a competitor more comfortable and relaxed but also allows them to work harder in a race, persist longer in endurance events and be less likely to make tactical mistakes – all vital to being a great cyclist.
The second element is constancy; your willingness to set and follow training and competition goals, hold a resolute attitude and maintain a strong determination to meet the demands of your race.  Again, this is vital to becoming a great cyclist.
Finally you need a high level of control over both your life and your sporting performances to ensure you can cope with adversity.   You need the feeling that you can bring about your desired outcome in whatever you do.  Those without this level of control get injured more easily and find it harder to stay resilient following setbacks.
Cyclists with all three elements of high mental toughness are best able to use energy positively during challenging and demanding situations, and have a mental stress buffer helping them rebound or adapt after a setback.

Adapted from Cycling Weekly

Ciclismo Newsletter August 21st

When following a wheel & Soft pedalling

When following a wheel the instinctive reaction is to grab the brakes when you see the gap closing to mere inches. But that’s the wrong way. Braking should be the last resort in a paceline /bunch riding or anytime someone is close behind. It slows you too abruptly and might cause them to do what you’re trying to avoid — hit a rear wheel

This is the art of continuing to turn the crank but slowly enough so that you aren’t applying power.  You’re coasting but it doesn’t look like it.   This should reduce your speed just enough.  As soon as you drift back to your comfortable distance, begin reapplying pedal pressure to maintain the gap.

Soft pedalling makes you much smoother than alternately coasting and pedalling.  Suddenly stopping and starting is a sure way to annoy your riding partners too.  When everyone in a paceline is always turning their cranks, it’s a beautiul thing.

Two other non-braking tips :
Sit up. As you soft pedal, this helps you catch more air to reduce speed.
Move slightly left or right. This slows you more quickly by putting you slightly out of the slipstream, and it makes sure wheels won’t touch.  Do it smoothly and minimally for the safety of riders behind.  The flow back in line as you switch from soft pedalling to normal pedalling.

Newsletter 14th August

read the full newsletter August 14th 2016

Training : Wednesday 17th and Friday 19th August at 5:45am.

Sprinting 

As it’s getting lighter for the morning sessions, we will be starting to work on more bunch & race skills.

This week we started practicing sprinting & trying to get comfortable in the sprint position.

Eventually this position should become so comfortable it will become second nature.

Things to perfect when sprinting

1. The hand position should always be on the drops because you are lower thus more aerodynamic.   Just take a look at the pros in a bunch sprint – none of them will be on the hoods.
2. When you are on the drops, you can move your body position further over the front wheel that way you are taking the weight of your upper body away from your legs which equals more power. And if you are far enough forward your saddle won’t touch your inner legs.
3. Your head and neck position should be relaxed and in line with your back (not tilted back as this feels uncomfortable and will place strain on your neck). Try & look through the top of your sunglasses so that way you don’t need to tilt your head back to see where you are going.
4. Some times in the sprint you will need to shift into harder gears so get used to having your finger over the lever so you can shift if need be.
5. Practice this at slow speed firstly and gradually increase the pace. Also it’s important when sprinting that you must hold your line otherwise you could be disqualified or cause an accident.

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