QF Focus Magazine A New Year a New You in 2015.
Happy New Year to you all from Lynn and I. We hope you have a great 2015 and now’s the time to improve on all your cycling skills. If you haven’t started cycling yet then what are you waiting for? For those of you who have, here are some tips and ideas on how to improve and make yourself a better fitter cyclist. Consistency is how you get fitter. It’s far better to ride a little bit several times a week than just having one big ride every other week. Developing a cycling habit will be the best thing you can do to improve your fitness. Cycling shouldn’t be uncomfortable but we know that many riders suffer various aches and pains. However there is a lot that you can do to avoid it. Having the right size and kind of bike is paramount, having the saddle and handlebars altered to suit your shape and size is very important. The bike needs to fit you. Have a good routine of stretching and strengthening exercises to do after and between your rides, this will help prevent many of the niggles and aches that come from riding a bike for long periods of time, you can even do them when stopped for a coffee break. Finding more time to ride your bike is a challenge for all of us but two things will help, be creative and be organised. These two qualities will allow you to seize every opportunity that comes your way. You can cycle to work, for the shopping, for the papers, to friends houses for dinner, to the pub, restaurant etc. There are numerous opportunities to spend more time in the saddle and save money if you want to. There are many ways to get yourself fitter. One of the best ways is to cycle on hills, there are many reasons to love hills rather than hate them. Hills have always had a poor reputation with bike riders, hills make you fit, they may make your legs hurt and your lungs burn but riding hills regularly will build up leg strength and will force you to work a little bit harder than usual and they will also boost your cardio vascular fitness levels. Do not avoid them if you want to get fitter and faster. Hills also give variety to your ride and once at the top you normally have beautiful views and great fun descending after the hard push to get to the top, there are many different types of hills and the best thing is to find a hill close to you that suits you best. Try timing yourself up the hill and see how you improve if you can do hills, everything else is easy. Pacing yourself whilst on a ride is also important as you need to ensure that you have enough energy left to see you through to the end, being able to chat to your mates and other riders is a good measure that you have your pacing right. If you are out of breath it is time to slow down, remember the hare and the tortoise. Running out of energy on the bike is unpleasant but can be easily avoided if you think about nutrition before, during and after your ride. You don’t have to carry loads of expensive supplements with you, all you need is a handful of dried apricots which are easily available, easy to carry and easy to eat. It’s also important to ensure that at least one of your water bottles contains a carbohydrate drink (energy drink). If you haven’t ridden in a group before, it’s an idea to join a local group or club no matter what style and type of cycling you do, there are groups out there for everyone. Riding in a group is enjoyable, sociable, make new friends and allows you new opportunities, learn new different routes, it also makes you work harder and go further. Please check our website under clubs and groups for information or give us a call. Also in 2015 give yourself an aim, if the furthest you have cycled is 40 or 50k try to aim for 50 or 70k, also try to complete one long ride of 100k during 2015. Hope this helps you all to improve and learn new skills, become fitter, healthier and happier. Keep the wheels turning. All the best Gary and Lynn.
Answers to Sudoku & Spot the Difference
All routes are now available from our website:
www.cyclogicalcostablanca.com and from our book “Cycling tips and Advice” with 20 cycle routes
around the Costa Blanca. Gary and Lynn are available at Cyclogical in Quesada Monday to Friday from 9.30am until 5.30pm and from 10am until 2pm on Saturdays to assist and advise you on all your cycling requirements.
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