So, we have four weeks (eeeek!!) till the Leukaemia Foundation ride from St Kilda, Melbourne to Adelaide. That’s 1070kms in effectively 6 days (as we have a recovery day in the middle). Needless to say, some of us are getting a bit nervous about this undertaking! As such, I know that questions are being asked like “What was I thinking?!”, “will I make it?” and “how can I improve my training between now and then?!”
While this blog post could give many readers ideas to improve their cycling results (or running) at any stage of their training, I am particularly writing this for my ‘Ride as One’ team members.
There are three training-hacks that I would suggest will significantly improve your cycling results and give you significant improvements above the benefits you are getting from your current training. Now, different riders will need different strategies to fast track their improvements and be ready for this great undertaking, so pick the one or two that you think will address your needs more specifically. I’ll expand on each below.
Three Training hacks to fast-track your cycling results:
- Increasing kilometres and riding frequency by commuting
- Increasing fatigue resistance through improved strength
- Increasing efficiency by dropping some weight!!
Increasing kilometres and riding frequency by commuting
One of the things that will be the hardest during the ride from Melbourne is the accumulated fatigue of long days on the saddle, and then having to get back on the bike early the next morning! Now that we are all committed to our training rides, and have put some decent Ks in the legs, it can be a good idea to put some more consecutive rides together, to get used, and adapt, to that feeling of heavy legs from the day before. Adding a few commutes to your week over the next 4 weeks would not only increase your total weekly mileage, but also get you used to being on the saddle day after day. I wrote a blog a few months back which discusses this in more detail, which I would encourage you to check out!
Increasing fatigue resistance through improved strength
Introducing some strength training into your weekly routine can have two significant effects. Firstly, and perhaps obviously, if you are stronger, each pedal stroke is a smaller percentage of your maximal strength, so you accumulate less fatigue over a ride; and you also get to apply more power to each pedal stroke if desired, so you get to ride faster both on flats and up hills!
Secondly, and along the theme of the effect mentioned above for commuting, the timing of your strength workouts can also affect your resilience to ‘heavy and tired’ legs. Doing your strength work the day before a ride will have a ‘pre-fatiguing’ effect for your ride. While this is likely to make your ride a little bit less enjoyable, it will result in overcompensations happening, which will lead to accelerated results.
Ideal exercises to perform would be squats, split squats, step ups, etc. If you are unfamiliar with these, I would suggest focusing on the other ‘hacks’, or consulting an exercise professional for guidance.
Increasing efficiency by dropping some weight!!
In my opinion, this is the greatest return on investment strategy at this stage of the training journey. If needed and desired, you could easily lose 2-3kgs in the next four weeks without losing strength or affecting your performance negatively.
Now, buckle up (!) because I’m about to potentially bust some long-held cycling myth! One of the best strategies to achieve the outcomes mentioned above (or even better) would be to adopt what is known as a Low-Carb-High-Fat (LCHF) eating style. In essence, this would be made up of about 60% fats (yum!)-25/30% protein-10/15% carbs
Ok… are you feeling alright??… Let’s continue.
There are some things that I would like you to keep in mind before we flesh this out further:
While there are large volumes of research that clearly show that to maximise high intensity exercise we require adequate amounts of carbohydrates (glucose) in our system (as much as 100grams per hour), this does not necessarily translate to exercise requirements at lower intensities. Let’s remember that we are not racing from Melbourne to Adelaide! so improvements in ‘elite’ performance at maximal intensities is not what we are concerned about!! If you were a TDF rider, we’d be modifying this for competition.
High Fat, and fat adaptation for cycling
So how does this work? Well, in simple terms, by following such a nutrient breakdown, we increase our reliance on fat as an energy source, as highlighted in this paper.
There are some key benefits to this, which are described in more detail here which include a lesser reliance on ongoing external sources of carbohydrate supplementation during a ride. We effectively use much more of our own fat stores for energy than we would when ingesting larger amounts of glucose.
This increased reliance on fat for our energy also leads to decreased lactate production at given workloads… meaning less fatigue! This happens because lactate is a by-product of glucose metabolism. Relying on fat for energy delays the need to access glucose in large quantities, hence elevating the threshold at which you start to produce lactate.
In fact, studies such as this one show very favourable improvements in performance at moderate intensities, that may not be seen at high intensity.
There are many benefits to a LCHF eating style, including consistent weight-loss and reduced hunger, as well as many health benefits for those with any range of cardiovascular and metabolic diseases. All these are well explained here in a good narrative style, so if you would like to delve deeper, I would encourage you to read the paper.
Application of a low-carb-high-fat diet for cycling
Many of the studies I have shared have seen results from LCHF in 2-3 weeks, so the four weeks we have left give you plenty of time to see some good results. Ideally you would commit to it and follow the eating style everyday, but it isn’t essential, so you don’t have to do it everyday or during your riding days – but I would recommend it! And you certainly don’t have to do it during the ride from Melbourne. I would suggest that now you treat it as a training exercise to get greater adaptations!
So what does this look like on a day-to-day basis?
While a simple Google search can give you lots of great ideas, the broader structure looks like this:
Breakfast: eggs with some sort of added meat (bacon/ham/salmon) plus some veges (mushroom, baby spinach), cooked in olive or coconut oil (I tend to add extra butter!)
Lunch: some sort of a protein (fish, seafood, chicken, red meat) plus salad. LOTS of olive oil added.
Dinner: some sort of a protein (fish, seafood, chicken, red meat) plus veges. LOTS of olive oil added.
Snacks could be a small handful of nuts.
On rides I just take nuts… and I’ve even been known to take some roasted sweet potato (yum!!).
First few days are hard… stick to it!! You are probably on a sugar roller-coaster, and getting off it takes a bit of effort, but it is worth it on MANY fronts!
Alright, good luck!! As always , if you have any questions, leave a comment below or contact us!