Frequently Asked Questions
Welcome to our FAQ section, where we tackle the burning questions that every competitive race cyclist has asked at some point. Whether you’re a seasoned racer or just starting to get serious about racing, this guide is here to help you ride smarter, faster, and with a smile on your face.
Let’s dive into the most frequently asked questions in the world of competitive cycling and watch your racing take flight!
How do I improve my sprinting speed?
Sprinting is all about explosive power, technique, and timing. To boost your sprinting speed, focus on interval training that mixes high-intensity efforts with rest periods. Strength training, especially for your core and lower body, will give you the power to push those pedals with force. And don’t forget technique—practice sprinting from different gears and positions to find what works best for you. Oh, and when in doubt, channel your inner Mark Cavendish!
What’s the best way to fuel during a race?
Your body is like a finely tuned machine—it needs the right fuel to perform. For races under 90 minutes, stick to simple carbs like energy gels, bananas, or energy bars to keep your glycogen stores topped up. For longer races, add in some easily digestible proteins and fats to keep your energy levels stable. Hydration is key too; sip on an electrolyte drink regularly to avoid cramping up when it counts. Just remember, nothing new on race day—test your nutrition strategy during training to avoid any surprises.
How often should I replace my bike tyres?
It depends on a few factors, like your riding style, the terrain, and the tyre brand. Generally, race tyres are good for about 3,000 to 4,500 kilometres before they start to lose their grip and puncture resistance. If you notice any cuts, flat spots, or a loss of traction, it’s time to replace them. Better safe than sorry, especially when you’re bombing down a descent at 60 kph!
Should I focus more on endurance or strength training?
Both! Endurance and strength go hand in hand in cycling. Endurance rides build your aerobic base, allowing you to sustain efforts over longer distances. Strength training, on the other hand, increases your power output, helping you to conquer hills and sprint to the finish line. Balance is key—incorporate long, steady rides with targeted strength workouts, and you’ll be unstoppable.
How can I reduce drag and increase my aerodynamics?
Aerodynamics can make or break your race time. Start with your body position—keep your elbows tucked in, lower your torso, and keep a flat back. Investing in an aero helmet, skin suit, and deep-section wheels can shave precious seconds off your time. Don’t forget about your bike setup—an aerodynamic frame, integrated cables, and a clean drivetrain all contribute to cutting through the wind like a hot knife through butter.
What’s the best way to tackle steep climbs?
Climbing steep hills requires a mix of strength, endurance, and mental toughness. Stay seated to maintain traction and find a cadence that you can sustain without blowing up. Engage your core, keep a steady rhythm, and focus on pulling up as well as pushing down on the pedals to maximise power. And remember, it’s not just about the legs—keep your breathing controlled and your mind focused. The summit’s closer than you think!
How do I prevent saddle sores on long rides?
Saddle sores are the bane of every cyclist’s existence, but they can be avoided with a few smart strategies. First, make sure your saddle is the right fit and position for you. Invest in high-quality, moisture-wicking cycling shorts with a good chamois, and apply chamois cream before your ride. Shift your position on the saddle regularly during long rides to relieve pressure points, and don’t forget to wash your shorts after every ride—hygiene is key!
What’s the ideal cadence for racing?
The ideal cadence varies from cyclist to cyclist, but most competitive riders aim for a cadence between 85-100 RPM during a race. A higher cadence helps reduce muscle fatigue by shifting some of the workload to your cardiovascular system, which is more efficient over long distances. That said, the best cadence is the one that feels most natural to you while allowing you to maintain speed and power. Practice different cadences during training to find your sweet spot.
How do I mentally prepare for a race?
Mental preparation is just as important as physical training. Visualisation techniques can help—imagine yourself executing the perfect race, from the start line to the finish. Set clear, achievable goals for the race, whether it’s sticking with the lead group, improving your time, or simply finishing strong. Finally, stay positive and focus on what you can control, like your pacing and nutrition. Nerves are normal—embrace them as part of the excitement!
What should I do on race day morning?
The morning of race day is all about routine and calm focus. Start with a breakfast that you know works for you—something easily digestible with a good balance of carbs, protein, and fat. Double-check your gear, make sure your bike is in tip-top shape, and arrive at the race venue with plenty of time to spare. Warm up with some light spinning and a few short efforts to get your legs ready for action. And most importantly, enjoy the moment—race day is what all your hard work has been leading up to!