All pro athletes develop basic techniques and techniques to get them in the zone and then it becomes automatic. Some Golfer wiggle the club to trigger the start of the backwing, these techniques are practised until it become unconscious.
It is the same with Pro cyclist, the develop approach, attribute that distinguishes how the look from the rest of the pack. It not just a matter of looking good or looking like a pro but ensuring that you are safe and ride with style and efficiency.
To get the look and ride like a pro or to improve your time trials you need to master these 3 techniques:
1. Stay Relax: Easier said than done, but all good athletes get into their zone and can only get there if they are relax to let it 'flow' naturally and making it easy and effortless. Here are some suggestions to stay loose and in control on your bike:
- Relax Your Face:If your facial muscles are stiff, your whole body follows. Smile think of something, someone or an event that make you happy and capture that feeling, that should loosen the tension around the face and neck. Don't bite your teeth, I know this may be demanding when the going gets tough.
2. Don't Hunch (No Turtles): Drop your shoulders and relax the muscle around your shoulder. There is a tendency to hunch your shoulders, avoid carry all your stress like a turtle.
- Get a (Light) Grip. Don't clutch tightly on the handle bars, you should be able to absorb bumps on the road or if you get bumped you have some 'shock absorbers' to take some of the shock, if you hold on too tightly you are prone to loose control if you hit a bump on the road suddenly or if a fellow cyclist bumps into you.
- Pedal Smoothly. Pro's pedalling strokes are measured and fluent compared to the novice which can be laboured and lumpy, here are a few tips to get you to pedalling smoothly like a pro:
- Practice Slowly. Practice at a slow rpm, e.g. 60 to 70 so that you can focus on your stroke all the way round, i.e. you develop awareness of your stroke. A rapid cadence may be efficient and stylish but you look that awareness which needs to be developed.
- Remember Mud.Three-time Tour de France winner Greg LeMond first gave us this tip in 1985, and it's just as helpful today: "When you pull your foot through the bottom of the stroke, imagine you're scraping mud off your shoe. This will help you pull your foot through smoothly with added power" Try it and see how well it works.
- Knee the Bar.As your foot comes up and over the top, pull your knee forward like you want it to touch the handlebar. This adds power to the weakest part of the stroke.
3. Recover Fast. Pro riders can do a three-week race and go just as hard on Day 20 as in the prologue time trial. Here's how to recover like a stage racer:
- Pump Fluids. You lose as little as 1% of body weight as sweat and this can compromise your performance, so drink at least 1 bottle of sports drink each hour your are on your bike. After the race, drink more until your weight is back to normal. As a guide to see how well you are hydrated you should be getting up twice in the night to urinate.
- Replenish Glycogen Supplies. A 150-pound cyclist needs 80 to 100 grams of carbohydrate in the two hours immediately after riding. An energy bar contains about 40 grams of carb, a bagel and banana about 60.
- Rest. Pros sleep nine or ten hours a night and often take an afternoon siesta after training. Most of us are not in the position to do this as we have day jobs. Hence, because you need sufficient rest for good recovery fit at least 8 hours of restful sleep each night and attempt "power napping" in the afternoon.
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