Clifton CC Discussion Board

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by Rob Wed Jul 18, 2007 8:40 am
Question for John:

For some, training started last Dec, racing started in Feb and they've been competing regularly since then, maybe 30 races/events by this stage. Also for many the biggest targets of the season are now past. There's just 2 months or so of regular road events to go. I say "just", but there's some good stuff in there.

Now's the period when many find it hard to keep motivated, but if we can there's some good sport to be had.

And the above is also true for non-competitive cycling also - we've had some great clubruns, but there's plenty of summer left.

Have you got any tips for the next 2 months? How to tackle it physically and mentally.

by JohnGray Thu Jul 19, 2007 4:53 pm
a good question as motivation towards the end of many sporting seasons is harder to maintain. Obviously cycling has the summer season and it gets that bit harder with the warmer weather affecting not only your physiology but also the holiday traffic deciding to clog up normally quieter roads!

first things first, one key aspect to take into account is nutrition. At this time of year ensuring proper hydration by drinking sufficient fluids before, during and after training/racing is crucial. Not only in terms of physiology but also getting dehydrated makes you feel tired and so getting out of the sofa and away from watching the cricket is that bit harder.

The taking on of fluids is not just something to be considered during race prep. Being at work and simply going about your business will 'use up' the bodys resources and so having a fluid source to hand (Guinness and Nescafe dont count) can be important. A key thing to try is weighing yourself before and after rides, a loss of 1kg = the need for 1 litre of fluid. Do this a couple of times and you will get a feel for how much fluid you need to drink during and after a session.

As I have said the need for energy is a key aspect of keeping the body ready to deal with your motivational needs. Keep an eye on the diet and make sure you are getting enough. As we suggested in the nutrition workshop, burning up 2000 calories is not be unrealistic in a 90 minute/2 hour race/hard session. That means you would need at least 4000 just for that one day. If you keep a deficit going it will obviously build up and again your tiredness will lead to a distinct lack of enthusiasm especially over 30 races as you mentioned in the question. Of course it will also lower performances thus dropping your motivation and possibly longer term lead to overtraining and injury which will certainly keep you off the bike.

A key tip is to have a go at carrying carbohydrates in the form of bars/drinks etc around with you whilst riding but obviously once off the bike have a look at the nutrition slides on this forum and maybe have a go at calculating just how many you need a day. (Its 7-10g carbs per 1kg bodyweight so for a 70kg individual thats about 700 granny smiths or equivalent)

in terms of psychology IMHO this is the key time for goalsetting and the creation of objectives for each race and training session. What do you want to get out of a training session? Do you want to finish in a particular time? Maintain a certain pace for a certain part of a session? Keep in a particular heart rate zone for a length of time? Beat a mate for the first time! And these obviously apply to competition too in terms of times set for a race etc. Using a training diary is a great tool throughout a season and especially at this time of year when perhaps you want to look back at old times for a session on a particular route and know what standards you want.

Another aspect to motivation is to consider other things in life. Rest and relaxation are just as much part of motivation for riding as trying to climb the Pyrenees! Again a diary can help you spot just how much time you may be devoting to racing and training. Sometimes if you are struggling it is good to avoid a planned weights session so that you can comeback refreshed for what you really want to achieve. Not that this is an excuse to avoid training! But if you have set your goal of achieving a place in a certain race and find you feel tired just thinking of it looming in the future consider whether another weight training or such session will be really that beneficial. Finding the right balance is a key to maintaining motivation towards the end of a gruelling season.

as for the holiday makers in caravans blocking country roads sorry not much i can recommend (in writing without legal repercussions) except patience!

hopefully this short response will spark some thoughts so please pass them on and i will try to help find more specific answers to your observations.

thanks for getting in touch and good riding
John

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