In this Video we talk about new Kurt Kinetic products that have just been released, the product of the week - Complete Guide to Home Training e-book, Bright Boot Camp update, becoming part of the Cycling-Inform Race Team, an important nutritional tip for anyone riding for longer than 2.5 hours and how to climb hills faster without doing any training...
In this video we talk about:
00:29 -- New Kurt Kinetic products just released
00:54 -- Product of the week - Complete Guide to Home Training e-book
01:26 - Still some places available on our Feb Boot Camp
01:58 - Interested in becoming part of the Cycling-Inform Race Team?
02:15 - Important nutritional tip for anyone riding for longer than 2.5 hours
03:45 - How to Climb Hills faster without doing any training
Hi, welcome to Cycling-Inform weekly update. My name is David Heatley and this is what we’re going to be covering off in this video: some new Kurt Kinetic products that have just been released and a product special; some of our up and coming events; a nutritional tip that’s important for anyone riding or racing an event that are longer than 2.5 hours; and finally, how to climb hills faster without doing any training.
Now Kurt Kinetics has just released two fantastic products. The first one is a bag for their trainer. I love bags and I love my Kurt Kinetic trainers, so this is awesome. The other product that Kirk Kinetic has released is this product called InRide. It’s a new power meter for the Kurt Kinetic trainer that runs on your iPhone. Look out for the package deals that we have for these trainers.
Our product of the week is our Complete Guide to Indoor Training eBook. This is one of our most popular products on our store. I don’t know about you but when you're riding on the indoor trainer and you don’t have a plan, it becomes very boring very quickly. The other great thing about this indoor training eBook is that it has over 60 indoor training sessions that you can do, and a lot of the indoor training sessions that we have for our remote coaching program are in this eBook, so check it out on our online store.
We’ve still got some places available for our Bright Boot Camp in February. This is a fantastic 4-day event up in the Alpine region of Victoria. We ran evening seminars so you'll learn a whole lot about how to ride your bike better, and you'll certainly improve your hill climbing after you come away from this camp.
The boot camp is fantastic final preparation for the 3 Peaks Challenge, it’s only a couple weeks out. We’ll work on maximizing the amount of load that you'll get in your training so that you’ll get to the 3 Peaks in top condition.
We’re looking for some team members for our Cycling-Inform team. If you're an A-grade rider or a B- grade rider that’s just about to get into the A grade and you're racing regularly at local events, then definitely consider that. The details are on our website.
Here’s your nutritional tip for the week. If you're riding in a recreational event longer than 2.5 hours, there are two things that you need to do. The first thing is that you need to eat a low GI carbohydrate prior to that event; all that ride. If it’s a training ride as well and you're riding for more than 2.5 hours, then it’s important to eat a low GI carbohydrate. There are all sort of low GI carbohydrates that you're looking at, my personal preference is porridge, but you can have muesli or weet-bix, those are the low GI carbohydrates.
The second thing that’s really important for the events or rides that are 2.5 hours or longer, is to consume somewhere between 30 to 60 grams of carbohydrate. Look, I'm not too fussed about how you get that carbohydrate, and it’s really, really personal and based on the individual. For some people, they prefer to do it though sports drinks, gels, or sports bars, fruit like bananas are fantastic too. Just make sure that you're getting around about 30 to 60 grams of carbohydrate per hour.
The formula is a little bit different if you're racing. You're looking in consuming 1 gram of carbohydrate per kilogram per hour. What that means is if you weigh 67 kilograms, then you want to be consuming around about 67 grams of carbohydrate and hour. If you're 80 kilograms, then you want to be consuming around about 80 grams of carbohydrate per hour.
Okay and my final tip: how to improve your hill climbing without doing any training. I get a lot of people come up to me and say, “David, how do I climb hills better?” The first thing I say to them is you got to lose weight. It’s all about the power to weight ratio. So we work on roughly 3 to 5 Watts per kilogram when you're going uphill. If you weigh 10 kilograms more than somebody else, then you need to put between 30 to 50 more Watts into the bike just to stay with them, all right? That’s big, especially when you're riding at threshold.
One of the big things that we did with our athletes last year in the preparation for the tour of bright is work on reducing their body weight down to a real athletic level so that they could climb at their maximum.
Next week I'm going to give you a tip that’ll help your hill climbing, and you'll see improvements using this within around about four weeks. The other thing is that I'm going to give you a tip around how to improve your fitness, the fundamentals to improving your fitness. So if you’re caught in a rut and you're finding that your fitness is not improving, and this tip is for you.
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