Training should be enjoyable and use a variety of sessions that help you develop endurance, strength, speed and cadence. With the right plan you will become a quicker, fitter and stronger rider. A fitness test sets your heart rate training zones, which allow you to train smart and achieve maximum benefit from your training sessions, which can be performed on the road, at the gym or at home on the turbo trainer.
With a body fat analysis you can quickly and simply be on your way to losing weight with sensible diet advice that won’t leave you feeling hungry the whole time. The same applies to posture and core strength – with some simple exercises, back pain and other niggles can be eliminated and leave you stronger and looking younger.
FUEL YOUR RIDE
Avoid the dreaded ‘bonk’ – running out of energy so that you feel light-headed and your body just wants to lie down – on your next sportive with these tips: // Riding for an hour or less? Water is fine // Riding for over an hour? Use energy drinks, gels or bars
// Start fuelling as you start your ride and eat and drink every 30 minutes
two experiences has allowed him to successfully help riders of all abilities get fit and achieve their goals. “We all have different goals and mindsets that require a specific plan to suit you,” says Julius. To provide this tailor-made plan, Julius works with a team of health professional experts using a holistic approach that covers nutrition, strength and core conditioning, bike fitting, massage, muscle and skeletal issues. Sign up for a two-hour session at
the Show and benefit from a full assessment as you’re put through your paces in a series of tests and consultations designed to enhance your cycling performance and show you exactly where you can make improvements to your training. A session at the Show costs £115 and offers great value as individually these packages cost over £500. To find out more and reserve your spot visit www.londonbikeshow.co.uk. It sold out last year so don’t miss out!
// If you only start fuelling half way into your ride your body won’t catch up with the fuel intake and you’ll run out of energy
// After a ride of over 1.5hrs, use a recovery drink within 20mins of finishing
// Aim to consume 60g of carbs (CHO) an hour, spread out as 15g every 15mins or 30g every 30mins
// Achieve this intake with a combo of these: Torq Gel 28g CHO per gel – 1 gel every 30mins Torq Bar 45g CHO per bar – 1 packet every 30mins Torq Energy Drink 30g CHO per 500ml bottle – 1 bottle every 30mins A fresh banana 25g CHO per banana – 1 every 30mins