5. Training - Ask Rob
About this page
Rob Crowe is the director of RIDEWISER, a cycling coaching and training program based in Melbourne. Ask Rob any questions you may have in relation to your training for the Around the Bay in a Day® 2009.
Rob has had eventful career experiences ranged from winning dual 1991 Australian Road Championships to a World Masters Title in 2002; dizzy downers of bone-crushing crashes to an Order of Australia Medal; puncturing in an Olympic final in 1992 – and then surviving court battles to Paralympic Gold in 2004.
Since 1996 pro-cycling retirement, Rob has pursued a career vision in psychology for health and fitness, studying psychology and consulting in mental health.
Through the Ridewiser cycling programs, Rob aims to educate for cycling as a way of life and alleviation of community illness and obesity.
I work full time and struggle to get any training in during the week. Are there any alternatives to getting out on my bike that will be as effective?
Absolutely! One of the most time effective strategies to train during the week is to commute to and from work. If you live close to work and need to increase the amount of kilometres, simply change the route you take to suit. There are an excellent number of roads with bike lanes and bike paths that are very user friendly. So take the time to look at a map and or ask a friend and plan your route accordingly.
I work full time, and don't feel there is a safe route for me to commute to work. I currently do a spin class twice a week at the gym, and a social group ride on Sundays of between 50 - 80km's. Will that be enough training to do the 100km?
Yes, if you can comfortably handle riding 2/3 of the ride distance in general training rides, so in your case 70km rides, you’ll be fine doing the full 100km on the day.
What if it is raining?
If it is raining you need to dress appropriately, in wet weather gear, which is highly visible! You also need to ensure your lights are in full working order and remember that as a cyclist we are even more difficult to see! We would even suggest riding more on bike paths rather than the road if at all possible.
I usually ride by myself and I prefer it that way, but I would love to be able to go for longer. How much difference does it make by riding in a bunch of riders?
Riding in a bunch effectively can actually save you up to 30% of your energy output. This is a significant saving to your effort and if you do the math, allows you to train for 30% longer for the same effort! Bunch riding is also great way to meet people and assist each other should you have a mechanical or flat tyre.
How can I tell whether my bike is set up correctly?
You must feel comfortable! Along with your bike maintenance, setting up your bike is one of the most important factors that you need to ensure is done correctly. You should feel very comfortable when you are riding your bike. If you have any pain at all, for example in your back or knees then you need to make sure you get yourself fitted to your vehicle. Unfortunately you may not be able to avoid all pain associated with your backside and where it meets your seat!
I get numb feet when I ride – is there any way I can prevent this?
Numb feet can occur for a few reasons. Firstly ensure that you have adequate clothing on to prevent being cold, including “toe warmers”, or “booties” which are both slipped on over your cycling shoes.
Secondly you need to ensure your bike is set up correctly as numb feet could indicate a lack of blood flow to your feet.
Thirdly, try adjusting or loosing the straps on your cycling shoes. If your shoes are too tight, which can occur after you start riding as your feet swell, making your feet feel numb.
Alternatives to drink bottles? Are there any?
“Camelbacks” are an alternative to drink bottles. These are like a back pack with a bladder in them that holds liquid. A tube from the liquid to the front of your body enables you to be able to drink with easy access. These are often used by mountain bike riders, but we have seen them used in bunch riding and even the some Ironman races.
How late can I start my training if I’m doing the 100km ride? I currently do one ride a week.
The earlier you start and the better trained you are, the more comfortable you will feel on the day. It is quite possible to simply go out and ride the 100km, but we certainly would not recommend that. Six weeks is the minimum you would want under your belt to feel good throughout the duration of the 100km.
I’ve just brought my first road bike after riding a commuter bike all my life. How long will it take to adjust to it?
Six weeks is the golden rule for a full training effect to occur. Without a doubt, if your new bike is set up well, you should notice the difference straight away. If the set up of your new bike is similar to that of your old bike, you will adjust very quickly to the change.
I am conscious of my body – do I need to wear lycra bike pants?
Lycra has a couple of main benefits. Firstly it should make you feel more comfortable on your machine and secondly it should provide you with less wind resistance enabling you to go faster at the same effort. Our suggestion would be to wear what you feel comfortable in. It is much better you are out riding feeling comfortable, than worrying about what you look like.
Should I wear gloves?
Gloves are one of the items that will improve your comfort level greatly and they will also save your hands in the event of a mishap.
How do I know when to change gears when I’m riding?
As a general rule you want to maintain your regular cadence which should be in the vicinity of 90-100 revolutions per minute. If your cadence slows down, then you need to adjust your gears accordingly.
Should I stand up out of the seat when going up hills?
There are a couple of exceptions to maintaining your regular cadence. Firstly, you may need a change of positions and to simply stretch out - standing would do this. Secondly, and a technique we often use on the smaller, rolling hills on Beach Rd, you would slow your cadence down, either by choosing a lower gear or the hill has enough gradient to do this for you and you would stand up and work up the hill and over the top.
Should I train on different terrains?
Variety is the spice of life! If you have access to different terrains you should try and train on them. Not only will you be more likely to be mentally stimulated by variety, it will also be great for your program. Access to hills allows you to work at your strength and endurance, whilst the flats enable you to practise your speed work and bunch riding.
How hard should I train – should I use a heart rate monitor, or just go fast?
The effort you train at depends on your fitness level, phase of training and the session you are undertaking at that current time. We would definitely encourage the use of a heart rate monitor as it take out the guess work and enables you to train at the specific effort you need to for the session.
When I first start riding (for the first 15 to 20 minutes) I feel completely exhausted. It seems to take me about seven or eight kilometres to get going. What can I do to correct this condition?
This is not uncommon, particularly when you start training longer and harder. It just takes your body a little while to get the engine warmed up. Start your sessions a little easier and ensure your cadence is where it needs to be.
I work full time, shift work and did the 100 km ride in 2008 and would like to do the 210 next year, but have no idea what I need to do to do the distance. The maximum I have cycled is 170 km then I just run out of puff. I do min 30 km when I go out and like to do 70-100 km on the weekend when I can. Can you give some direction please?
The volume you are doing is fine and needs not to be increased beyond this (170km) so continue to complete a ride of around 150-180km occasionally (once every 2 or 3 months ideal). It is the intensity of sections of your rides which need to be increased (e.g. complete 50-80km rides with hilly terrain or against the clock to improve your average speed for the ride course & distance). From the little I know from you, I would say you need to include some respiratory training to add to your muscle fitness already achieved. Swimming, running and other cross-training disciplines that utilize more of your respiratory system in their activity can help to lift your capacity for ‘running out of puff’.
I am riding the 210km via Queenscliff (ferry). I have been doing some cross-training, and play sport regularly …but haven’t yet had a ride over 25km. With only 6 weeks remaining, could you recommend the best preparation I could do in this relatively short time, to get me ready?
Depending on your background fitness and health, no it is not too late if you have a sound general fitness already built. If you were to quickly commence regular routine rides (of 2hrs or 60km) at constant intensity x 3 or 4 times per week, you could build an adequate level of fitness to tackle the roundtrip because ATB 210k is largely a flat ride.
I would recommend frequent rest stops (each 2hrs on event day), lots of hydration both in the training and on event day, and to include an easy 10km day of riding between each day of 60km riding as you prepare. Keep one day of each week for complete rest (typically Mon or Fri).
This is called a ‘DAY ON / DAY OFF’ program and is about as fast a preparation as generally fit people can sustain.
Beyond this, if you’re fitter than you’re letting on, is a DOUBLE DOSE type of program, which involves morning and night session 3 times per week (high acceleration fitness gains).
Support the people who support your bike riding. Join Bicycle Victoria.
