PRO POINTERS
ROB MCCARTHY, SPRINT RACER FOR CANYON DHB P/B
BLOOR HOMES, OFFERS SOME WORDS OF WISDOM
FOR THE WOULD-BE CYCLISTFIND YOUR FUN
“I’ve been road racing since I was eight,” says McCarthy, “but I also
used to do a lot of track cycling, and I try to get out on my mountain bike
whenever I can. I race on the road now, because that’s what I enjoy, but
cross-country, track or even BMX might be more your thing.” The only
way to find out, he says, is to experiment.GO HARD, THEN GO HOME
“There’s a misconception that cycling is all about spending hours and
hours on the bike, but a lot of my training is high-intensity stuff. Long
rides do play a big part, obviously, but if you only have 30 minutes to
spare, upping your
effort and sprinting
– even if it’s only
for 5 reps of 30
seconds – can be
just as beneficial as
a long, slow ride.”HEAD FOR
THE HILLS
If you’re short
on space, and
don’t have many
long, straight
roads suitable for
sprinting down,
McCarthy says
hill reps are a
more practical
alternative. “You
will be working
just as hard – if not
more so – but your
speed will be kept
in check, and you
won’t need as much
room. Find a hill you
can work hard up for 45-60 seconds, and try to stay off the saddle for
the whole effort. Aim for 6 reps in total, with a 1 min rest.”BUILD A BASE
“To be a good cyclist, a strong engine is paramount,” says McCarthy,
“but leg strength isn’t far behind.” And you don’t get quads like Chris
Hoy by pedal power alone: “I’m in the gym twice a week,” says
McCarthy, “and most of that time is spent squatting and deadlifting.
Particularly in the winter, when the weather isn’t so nice, it’s good to get
in the gym and strengthen those cycling muscles.”EAT LIKE A KING
‘Bonking’ is to cyclists what ‘hitting the wall’ is to runners, and the
number one cause of such a sudden onset of fatigue, explains
McCarthy, is a lack of food. “If you’re not used to cycling, you’re going
to be working different systems and using up your glycogen stores
quicker than normal, so you need to make sure you pack plenty
of food.” Energy gels will do the job, but real-food alternatives like
bananas and nuts might be better if you’re prone to digestive issues.GET INVOLVED
To find a cycling
club near
you, head to
britishcycling.
org.uk/
clubfinder