Training to finish round Ruapehu ride

Ruapehu Bulletin, Volume 10, Issue 455, 29 September 1992, Page 12

Training to finish round Ruapehu ride

by

ron

cheatley

Week 3: Tuesday 29 - One and three quarter hours, varied terrain and varied gears, ride as you feel (if you want to go hard do it but have your easy periods), always have your easy periods on a low gear. Wednesday 3Q - 1&3/4 hrs flat, low gears steady. Thursday 1 - One and a half hours hilly terrain, ride lower gears on the hills and higher on the flat, go over the same course you did last Saturday and try to beat your time. Friday 2 - Active rest day. Saturday 3 - One and a half hours, flat terrain, ride at steady pace in lower gears for first half of ride and then up the tempo for last half in higher gears (do not forget your warm-down). Sunday 4 - Two and a quarter hours, group ride as previous Sundays. Points For those of you who are not sure about your seat height, follow these instructions: There should ( always be a slight bend in your leg when your foot is on the pedal even at the bottom of the pedal stroke. To fix the seat height approximately right - sit on

the bike holding yourself up against a wall or similar. Place your heel on the pedal. Freewheel backwards until the pedal is at the extreme bottom of the stroke. Your leg should be stretched straight without swaying over on the seat and the heel still on the top of the pedal. When you commence riding with your foot (not heel) on the pedal there will be a slight bend in your leg which is ideal. If you are having trouble with your rear end getting sore on the saddle follow these steps - ensure your saddle is of a good quality and suits your body shape. Buy a pair of cycling shorts with a good padded chamois (do not wear undergarments as that is what the chamois is for otherwise you can get chafing). If you have chafing procure a pot of chamois creme or if real serious get a tube of "Pimafucort" via your doctor. Week 4: Monday 5 - Rest day, provided you did a good ride on Sun-day. Tuesday 6 - One and a half hours hilly terrain, ride the hills hard on a gear that you feel comfortable with and easy on the flat. Wednesday 7 - One and a half hours flat terrain, easy pace on low gears. Thursday 8 - One hour, varied terrain at fast pace, go out with a friend and take tums at pacing each other. Friday 9 - As for Wednesday. Saturday 10 - How about tuming up for the local club race today, be at the clubrooms for a 1.30pm start to ride over 40km (it will do you good) Sunday 11 - Two and a half hours, group ride.