In this one I discuss the importance of equipment and reducing the chance of injury.

Video Transcript

We’ll get onto the next one. Number 4. Get your bike sorted. Even before you start, get your bike fitted properly. Your bike should feel comfortable. If you’re on the bike at the moment and you’re not feeling comfortable, or you’ve got this pre-existing injury and it’s not going away, then starting a training program and ramping up the training is just going to make it worse. When people get onto our programs and we start off, the first thing I ask them is, “Have you got any pre-existing injuries?” If they have, then we resolve those first. There’s no sense in ramping up the training and have my athletes get injured. They’re not going to get any results out of that. They’re just going to get injured. That’s not the outcome that we want. We want them to get better, not to get worse. Your bike should fit you, not you fit the bike. It’s important to go and see a good bike fitter. If you want any help on sourcing a bike fitter I could certainly help you.

One of the worst times to get your bike fitted is when you’re getting a new bike. You’re really happy with your current position and then the bike shop puts you on the new bike, fits you up, and puts you in a totally new position and says, “Oh you’ll get used to it.” You go out for a ride and you feel uncomfortable on it. You want to go back to your old position because your old position’s better. Because it is. This thing about, “You’ll get used to it” is not an answer to bike fitters. If you get a bike fit done and it doesn’t feel better, you don’t feel more comfortable, then it’s not a good bike fit. Then you need to go back to that person and get them to sort it out, or ask for a refund and find somebody that can sort it out for you. Once you’ve got your bike fitted to your body, it means as we start ramping up the training, there’s less chance of injury. While you’re there get your bike serviced.

There’s nothing worse than jumping on your bike going for training ride and you break a spoke or you break a gear lever cable or you got holes in your tires and you get a flat. Get your bike sorted out so you don’t have to worry about it. You want to be able to get stuck into your training, not worry about maintaining your bike or having problems with your bike. The next important thing, is once you’ve got your position sorted out, lock it in. You know, and I’m a big fan of locking in your position, making sure that it doesn’t change throughout your training. I’ve recently gone off and seen my bike fitter Steve Hogg in Sydney, would have been, I don’t know, six weeks ago and he said, “Why haven’t you changed your cleats? They’re a bit worn out.” I said, “Well, I don’t like touching anything.” I should have actually replaced my cleats. I strongly recommend that you do so when they do wear out.

The important thing that I’m trying to make here is that I hadn’t touched my position for two years. Steve had set me up two years ago and I hadn’t touched it. I don’t like changing things if they not broken. It was working fine, I was happy with it. I went up to see him just to get a bit of a tweak to make sure that it was all okay, adjusted a few things and replaced my cleats. Once you’ve got your position sorted out there’s no need to change it. In fact it’s better if you don’t. Once you’ve got that position locked in, if you change it later on in your training program, then your body’s got to readjust to that training position. It means that you going to get a decrease in performance. Get your bike position locked in and sorted out before you start.