In this video we talk about:
Your cycling questions answered
00:16 – How to train for the 300 meter sprint
00:40 – How to put together a training schedule when you work on a roster
01:34 – Nutritional advice for cyclists
01:51 – Is low cadence hill training good training
02:31 – How do you stop hot foot
Hi, welcome to Cycling-Informs weekly updates. My names David Heatley.
So here are your Facebook questions answered… but first don’t forget to follow us on Twitter and like us on Facebook.
Now Mark has asked the question about the 300-meter sprint.
Ive trained a lot of Masters athletes for this event and the most important thing about this event, is your start. The reason why the start is very important is that you need to get up to your maximum speed as quickly as possible and the longer that it takes you to do that, the longer your 300-meter sprint will be. If you are training for the 300-meter sprint really, really work on your start.
Ian’s asked a really important question and its relevant to everybody on Roster Work.
Hes asked, How many rest days should I have on the bike if I work 12 hours a day on my feet with a rotating roster of two days and two nights and I only get four to five hours sleep on most weekdays? Obviously, hes saying whats a day off normal eight hours sleep. Ian, what I would recommend you do is on those two days that you’re working and only getting four to five hours sleep is have those as rest days. The following day after that I would have a recovery ride followed by a fairly high intensity effort, then have two days of basic endurance followed by another high intensity effort and then a recovery ride and then youll be back into your regular cycle again working and having those two rest days. That’s generally how I would structure it.
Ive had a lot of people post questions on our Facebook fan page about nutrition.
At our recent Bright Boot Camp we recorded a seminar on nutrition and Ill be posting that on my website in the next couple weeks so if you’ve signed up to our newsletter, you’ll get a update when that’s posted.
Chris Dunn’s asked a question, Is low cadence hill training good training or should it always be incorporated with high cadence work?
Well, yes it should always be incorporated with high cadence work, but this is generally how we do it. We would spend a four-week period building up your strength doing sessions of low cadence work [doing the following indoor trainer workout 082 -Hill Climber Seated & Standing With Arm Swaps]. These low cadence sessions would be two or three times a week, but the great thing about strength is that once you build it you only have to maintain it to keep it. Once we’ve done the four-week block then we would migrate people over to doing less of that low cadence strength work and then start working on their speed.
Now, Peels asked a question, How do you stop hotfoot?
Hotfoot is one of those horrible things you get when you’re riding in heat and sometimes you get it just normally on a bike. Generally, it has to do with an issue with the orthotics in your shoes or the way that your inserts sit in your shoes. What I recommend you do is go to a good bike fitting person or a person that understand cyclists and orthotics and get some proper orthotics fitted to your feet. Also, I’d recommend that you get you cleats sorted out because they may be in the wrong position.