Spring is the time of new beginnings and so it should be for those of us who have spent the cold, dark, winter mornings tucked up in bed. It is that time of year when tires need to be inflated, bikes and helmets dusted off and the engine that is your body tuned up.

Often a winter spent watching the Tour de France and the other International races can leave us chomping at the bit to get out on the road. Motivation is good but we need to temper this, as it can be counter productive. Too much, too soon it not necessarily a good thing. Especially too much intensity.

To follow are some things to think about before venturing out on the bike. Some tips that will set you up to hopefully ensure that your summer cycling season is enjoyable and productive and will see you healthy and strong from the Nandos in September all the way to the Tour Durban next April.

Building a Base

• Plan your season – whether you ride purely for fitness or are a competitive cyclist, you cannot be on top form the whole summer long. Knowing which races have special significance to you, allows you to plan your training in such a way that you are at your best at the correct time.
• Start slowly – Build your fitness gradually in the first 8 weeks with regular easy rides at approximately 55-65% of your maximum heart rate. Keep the gears light and your cadence up and always get off the bike feeling like you could have done more.
• Build gradually – Slowly increase the duration of the rides by adding no more than 10-15% of your total weekly training time to the next week.
• Consistency is the key – Rather ride more regular, shorter rides than infrequent but longer sessions. Try to avoid having more than two days off the bike in a row.
• Do not race when you train – Too many of us go out in our training groups trying to get the better of our training partners. Too many race type efforts in training sessions can diminish your performance on race days and can also result in fatigue, reduced appetite for training and even injury.
• Use races to train – You can start to race once you are comfortable that you can cover the race distance. There is no training like racing. As long as you understand that you might have to put your ego in your pocket and finish off your usual pace. Limit your efforts to lower heart rates than you will when you are in top shape.

During the winter hibernation we might have packed on a little excess weight. In cycling the most crucial ratio is power:weight. You will have started working on this with the re-commencement of your riding but we can speed the adjustment of the ratio by paying some attention to our eating as well.

Dropping the winter baggage

• Keep your meals small and more often - This causes you to never feel hungry and stops your body from trying to store food as fat.
• Plan your day – When you are going to train and then when and what you are going to eat.
• Light meals before sessions - No less than 2 hours before a hard session, 1 hour before a light session.
• Try to eat as soon after a session as you can – Your body is like a raging inferno after a session and will more readily absorb the nutrients needed for recovery and improvement.
• Variety - Try to vary your menus so that you get a variety of different foods. Avoid eating the same meal more than twice a week if possible.
• Avoid sugary and high glycemic index foods – These can cause your body to have a blood sugar spike. The best time for these kinds of foods are within 30 minutes after a session.
• Supplement – Eating numerous meals in a day can be a schlep. You can substitute one with a nutritional shake containing a mixture of carbs and protein. You can also have this type of shake/drink immediately after a session to speed up recovery but then count this as one of your meals for the day.
• H20 - Drink a lot of water. 1.5-2 litres a day. Never allow yourself to dehydrate. Try to cut out fizzy, sugary drinks like Coke if at all possible.
• Junk in, junk out! - Try to limit yourself to junk food such as burgers and pizza only once a week, if at all! If you have to, try for things like Nandos burgers or wraps and steak rolls etc.

Donovan van Gelder is a former professional endurance-sport athlete and National Champion, having competed at top levels in triathlon and cycling for the last 20 years, he now shares that experience through his successful coaching business, Cybercoach where he guides athletes from fitness enthusiasts to Continental Champions.

• Personalised cycling programs designed by a qualified professional with 20 years of top level competition and coaching experience
• Programs specifically designed and unique to each individual
• Ongoing, frequent contact with your coach
• No general, computer-generated programs
• Programs that fit into your lifestyle and commitments, not the other way around
• Based on your abilities, available time and aspirations

Check out www.cybercoach.co.za for more info.

Or contact Donovan at: cybercoach@mweb.co.za if you would like personalised guidance with your own training, no matter what your aspirations.