Australian_Mens_Fitness_April_2017

TO KEEP YOUR RIDE

IN FAT-BURNING

MODE, CYCLE AT LOW

INTENSITY, THEN

AMP IT UP IN THE

FINAL HOUR.

Why cyclists

should swim

Hitting the water can

have great benefits

for bike riders.

APRIL 2017 MEN’S FITNESS 121

FIVE
Nutrition is key

Carb-loading has its detractors,
but, says Lipski, “it works. Aim to
consume8gofcarbsperkiloof
bodyweightthedaybeforealong
ride, as this will increase muscle
glycogen concentrations and delay
the onset of fatigue. Then have
2-3g of carbs per kilo of bodyweight
aboutthreehoursbeforeyou
start.” You need carbs during the
ride too. Science suggests 60-90g
of carbs an hour, but Lipski says
eatingwhatyouwantisimportant.
“If that’s ham and cheese
sandwiches, fine. Morale gives in
before the body does, so comfort
food can often be a blessing.”

SIX

Use intervals to

get stronger

Once you’re feeling comfortable

on longer rides, start to introduce

intervalstoincreasepowerand

aerobic capacity. “Bike-specific leg

strength intervals will improve

muscular endurance and power,”

says Lipski. “Use climbs to do

low-cadence intervals in a bigger

gear. Concentrating on pressing

downfromthetopsofyourthighs,

keepingastrictpedallingstyleand

a solid upper body.” For the more

advanced, try this: “Ride at the pace

youcouldjustaboutholdforan

hour or so for a few 30-minute

efforts in a longer ride.”

SEVEN

Use fat stored as fuel

Acommontacticemployedby

athletes across a lot of sports is to

do fasted aerobic activity — before

breakfast,forexample—totrain

theirbodiestousefatasafuel

source, and cycling is no exception.

But, Lipski says, this can be a

tricky area. “It isn’t as easy as

going out for a ride hungry. This

is something I’d recommend

workingcloselywithacoach

on — these sessions need to be

completed at an intensity that is

quite specific to the individual. If

done correctly the benefits are

plentiful — it can lead to greater

adaptations in fat metabolism.”

■Swimming improves

conditioning and strength in

the core, legs and lungs, and

relaxes the brain. Aussie Tour

de France cyclist and Speedo

ambassador Richie Porte says

it’s also very time-effective:

“I find it’s not as time-consuming

as cycling. Just an hour in the

pool and you feel fantastic.”

Leg protection

Cycling can be brutal on the legs

andjoints. Swimming enables

you to strengthen knee joints by

working them through the water

at different angles without the

bone-crushing pressure and

G-forces of a road ride.

Breathing power

All long-distance athletes require

hugeamounts of oxygen in

their blood in order to stimulate

muscles and improve recovery.

Swimming enables cyclists to

work on enhancing their V02

max (the amount of oxygen in

the lungs) using stroke length to

ramp up breathing capacity.

Core strength

Swimming is an all-body exercise.

Theconsistent resistance from

the water forces your muscles

to contract and stretch at the

same time, creating uber-flexible

and resilient muscle fibres,

especially in the core area

— a cyclist’s power station.

Brain relaxation

Because of its repetitive nature,

swimming can have a meditative

effect on the brain, allowing

cyclists to rest their grey matter

before a big race or ride. Lap

swimming stimulates brain

chemicals that encourage the

growth of nerve cells. It also

affects the neurotransmitter

serotonin which promotes

positive moods and produces the

stress-reducing hormone ANP.

Get Speedo-fit just like

Richie Porte. Head to:

explore.speedostore.com/

swim-coachto download his

free swimming-specific training

programs for cyclists.

4.RIDE RELAXED

For longer rides, having a slightly lower

saddle and higher handlebars will be

more comfortable because it puts less

pressure on your back.

OPTIMAL RIDING POSITION

1.GETYOURSADDLERIGHT

Ensure that your saddle height is correct,

with your knee very slightly bent at the

bottom of the pedal stroke. If your hips

are rocking it’s too high.

2.BE SUBTLE

Avoid extreme adjustments. If your saddle

and handlebars are being pushed to the

limits of adjustability for comfort, chances

are you need a different frame size.

3.CHANGE YOUR HAND POSITION

If you’re on a road bike with curly bars,

use the tops for climbing, the drops for

descending, and the hoods for the flat.