Road Biking New Zealand
If
you're into or thinking of getting into road cycling then this site has
tips and advice, plus links to just about every aspect of biking you
can think of!
Training
Tips
Beginners>
When you first start cycling, you'll probably read about the speeds and distances travelled by other cyclists, and find that you fall a long way short. Many experienced cyclists will cover 100km at 30-40 kilometres per hour a couple of times a week, enthusiasts much more, and faster.
This knowledge often translates into a desire to push yourself hard; the first thing to realise is that cycling is a long-term sport. Over at least the first three years your muscles gradually change to become accustomed to these greater speeds and distances, and you will not do the same after three months as you will be able to after three years.
For the first few weeks, just get used to the bike. Go on gradually longer rides. There is no shame in only doing a few slow miles at first, and I promise you any cyclists that go racing past you will not be thinking how useless you are. They might be thinking how good they are, but that's not a problem for you.
After a few weeks on 'normal' terrain, going out two-four times a week, you could aim to be covering 30 - 50 kilometres, perhaps a little further at the weekend. When it seems appropriate, try and go faster, but don't pressure yourself.
A typical beginner speed is about 21 kph, and most cyclists would be achieving that average after a few weeks, if not straightaway. You might be a natural, or live in a very flat place, in which case it would be higher. Perhaps your genes make you a natural and with very little training you'll be whizzing along like Lance Armstrong. Probably not, unfortunately.
Cycling Up Hills>
Find a positive attitude and a hill. Ideally your cycling practice will start with a hill 2-3 kilometres long and rising about 30-50m per kilometre, but we all have to take what is near us.
Choose a nice relaxing gear, at which you can pedal up your hill at 65-80 rpm, keeping a consistent speed, and try to go up steadily. At first, you don't need to worry about racing up, just focus on maintaining a constant speed. You should be able to speak if necessary, but singing should be beyond you. Depending on your fitness even a small hill can be very difficult at first.
Try not to look at the top of the hill until it is quite close. I always stare at the road immediately ahead, or the side of the road, or an intermediate point on the road. The goal is to avoid panicking about the hill, but to just take it one section after another. For the time being try and do all this while remaining seated on the saddle.
Focus on breathing out regularly. Don't worry about breathing in, that will happen naturally when you breathe out!
Most hills have several sections, try and think about finishing the section you are on, rather than worrying about the whole hill.
If you can look down, and concentrate on your breathing and the rhythm of your pedalling, the hill will pass in no time.
Initially the goal is simply to reach the top - nothing is more demotivating than failing to reach the end of the hill, so first worry about finishing the hill, then later about improving speed.
When you first start cycling, you'll probably read about the speeds and distances travelled by other cyclists, and find that you fall a long way short. Many experienced cyclists will cover 100km at 30-40 kilometres per hour a couple of times a week, enthusiasts much more, and faster.
This knowledge often translates into a desire to push yourself hard; the first thing to realise is that cycling is a long-term sport. Over at least the first three years your muscles gradually change to become accustomed to these greater speeds and distances, and you will not do the same after three months as you will be able to after three years.
For the first few weeks, just get used to the bike. Go on gradually longer rides. There is no shame in only doing a few slow miles at first, and I promise you any cyclists that go racing past you will not be thinking how useless you are. They might be thinking how good they are, but that's not a problem for you.
After a few weeks on 'normal' terrain, going out two-four times a week, you could aim to be covering 30 - 50 kilometres, perhaps a little further at the weekend. When it seems appropriate, try and go faster, but don't pressure yourself.
A typical beginner speed is about 21 kph, and most cyclists would be achieving that average after a few weeks, if not straightaway. You might be a natural, or live in a very flat place, in which case it would be higher. Perhaps your genes make you a natural and with very little training you'll be whizzing along like Lance Armstrong. Probably not, unfortunately.
Cycling Up Hills>
Find a positive attitude and a hill. Ideally your cycling practice will start with a hill 2-3 kilometres long and rising about 30-50m per kilometre, but we all have to take what is near us.
Choose a nice relaxing gear, at which you can pedal up your hill at 65-80 rpm, keeping a consistent speed, and try to go up steadily. At first, you don't need to worry about racing up, just focus on maintaining a constant speed. You should be able to speak if necessary, but singing should be beyond you. Depending on your fitness even a small hill can be very difficult at first.
Try not to look at the top of the hill until it is quite close. I always stare at the road immediately ahead, or the side of the road, or an intermediate point on the road. The goal is to avoid panicking about the hill, but to just take it one section after another. For the time being try and do all this while remaining seated on the saddle.
Focus on breathing out regularly. Don't worry about breathing in, that will happen naturally when you breathe out!
Most hills have several sections, try and think about finishing the section you are on, rather than worrying about the whole hill.
If you can look down, and concentrate on your breathing and the rhythm of your pedalling, the hill will pass in no time.
Initially the goal is simply to reach the top - nothing is more demotivating than failing to reach the end of the hill, so first worry about finishing the hill, then later about improving speed.
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