You can do a few things to adjust your hand position to prevent numbness. First, make sure your handlebars are the right height for you. If your handlebars are too low, you'll have to bend your wrists more, which can cause pressure on the nerves. Secondly, adjust your hand position. Experiment with different hand positions on the handlebars to find one that is comfortable and doesn't put pressure on the nerves in your hands and wrists.

Some good hand positions to try include:

• On the hoods: This is the most common hand position for road bikes. Straight wrists and relaxed hands are ideal.
• On the drops: Use this position for descending or sprinting. Your hands should be in a lower position on the handlebars, and your wrists should be slightly bent.
• On the tops: A more relaxed hand position is great for cruising or climbing. Your hands should be in the highest position on the handlebars, and your wrists should be straight.​

​
You can also use padded gloves to help prevent numbness. Padded gloves will help to absorb the vibrations from the road, which can also contribute to numbness.

Finally, it's essential to strengthen your core muscles. Strong core muscles will help to support your upper body weight and reduce the pressure on your hands and wrists.

If you are still experiencing numbness in your hands after making these adjustments, check with your doctor or physical therapist to rule out underlying medical conditions.

Here are some additional tips to help prevent numbness in your hands while cycling:

• Take breaks. If you start feeling numb, take a break and shake your hands. Hands and wrists will benefit from improved circulation.
• Adjust your bike fit. A poorly fitted bike can put more strain on your hands and wrists. If you are experiencing numbness, have your bike fit checked by a qualified bike fitter.
• Wear proper clothing. If your hands are cold, they are more likely to become numb. Wear gloves and a jacket to keep your hands warm.
• Stay hydrated. Dehydration can also contribute to numbness in the hands. Drink plenty of fluids before, during, and after your ride.

By following these tips, you can help to prevent numbness in your hands and enjoy your cycling rides pain-free.

Cycling is a fantastic sport and recreational activity that offers numerous health benefits. However, many riders, especially beginners, have trouble with the issue of "bouncing in the saddle," which is one of my pet peeves. This phenomenon occurs when the cyclist's body excessively moves up and down while pedaling, resulting in inefficient energy use. This week's blog will explore why bouncing in the saddle is detrimental and provide tips on improving your cycling performance.

Beginner Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 2 x 10 minutes at a cadence of 80-90 RPM, with 3 minutes of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)
• 4 x 1-minute intervals at a high RPM cadence of 100-110 RPM, with 1 minute of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)


Intermediate Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 3 x 10 minutes at a cadence of 85-95 RPM, with 2 minutes of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 3 x 3-minute intervals at a high cadence of 100-110 RPM, with 1 minute of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 5 x 30-second sprints at a very high cadence of 120+ RPM, with 30 seconds of rest in between (V02max: Zone 5 (90 - 100% MHR)- RPE 8 / (130-150% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)


Advanced Rider Cadence Workout: 
Warm-up: 10-15 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)
Main set:

• 4 x 10 minutes at a cadence of 90-100 RPM, with 90 seconds of rest in between (Tempo: Zone 3 (70 - 80% MHR) - RPE 6-7 / (85-95% of your FTP)
• 4 x 2-minute intervals at a high cadence of 100-120 RPM, with 1 minute of rest in between (Endurance: Zone 2 (60 - 70% MHR) – RPE 4-5 / (65-80% of your FTP)
• 4 x 30-second sprints at a very high cadence of 120+ RPM, with 30 seconds of rest in between (V02max: Zone 5 (90 - 100% MHR)- RPE 8 / (130-150% of your FTP)
• 3 x 5-minute intervals at a moderate cadence of 80-85 RPM, focusing on maintaining a steady effort and form (Threshold: Zone 4 (80 - 90% MHR) - RPE 7-8 / (99-110% of your FTP)

Cool-down: 5-10 minutes at a leisurely pace, focusing on spinning the pedals smoothly. (Recovery: Zone 1 (50 - 60% MHR) – RPE 2-3 / (40-60% of your FTP)

Note: These workouts are examples and can be modified to suit your needs and goals. Always listen to your body and adjust the intensity and duration of each interval to match your fitness level. Also, warm up properly before starting high-intensity workouts and cool down afterward to help your body recover.

It doesn't matter what level of cycling you have; following these tips and practicing proper form when pedaling can make you a better cyclist. With practice, patience, and proper maintenance, you can enjoy many enjoyable rides on your bicycle!

​Proper cornering is a fundamental skill that every cyclist should master. No matter what level of cyclist you are, taking corners safely and efficiently will ensure a better riding experience. Proper cornering improves your overall speed, helps conserve energy, and reduces the risk of accidents.

Cornering involves many aspects, including body position, braking, speed management, and line selection. These factors are critical in determining how well you take corners and how much control you have over your bike. The proper cornering technique can help you maintain momentum, prevent loss of traction, and maximize your speed through turns.

In addition to improving your speed and control, proper cornering can also help you conserve energy. Taking corners efficiently and smoothly reduces the energy needed to navigate each turn, allowing you to maintain a higher overall pace and go further on your rides.

Finally, proper cornering is essential for staying safe on the road. Accidents can quickly happen when cyclists fail to negotiate corners properly, especially at high speeds. By mastering cornering skills, you can reduce the risk of cycling accidents and keep yourself and others safe.

Overall, mastering the proper cornering technique is essential to becoming a skilled and confident cyclist, and it improves your performance and enhances your safety and overall enjoyment of cycling.

Cycling Tips for Cornering:

1. Look ahead: Focus on where you want to go rather than the obstacle in front of you; it will help you to plan your line and avoid any potential hazards.
2. Slow down before the turn: It’s better to slow down before entering the corner than braking while turning, which will help you maintain control of the bike.
3. Lean the bike, not your body: Keep your upper body relaxed and upright while navigating the corner smoothly and safely. Rule of thumb, avoid leaning your body into the corner. 
4. Keep your outside foot down: Place your outside foot down and apply pressure on the pedal to maintain traction and stability.
5. Practice: The more you practice cornering, the better you’ll become. Find a safe and quiet place to practice and start with a slower speed before gradually increasing your speed.

Sample Cornering Workouts:

1. Cone Drill: Set up a series of cones in a circle and ride around them, gradually increasing your speed. Focus on keeping your upper body relaxed and your bike leaning into the corner.
2. Hill Repeats: Find a hill with a few sharp turns and practice cornering while climbing. Start at a slower pace and gradually increase your speed with each repeat.
3. Crit Race Simulation: Set up a course with several sharp turns and practice cornering at a race pace. Focus on maintaining your speed while taking turns smoothly.
4. Group Ride: Join a group ride with experienced riders and practice following their lines through corners. Observe how they approach and exit corners, and try to mimic their technique.

​
Remember, cornering is a skill that takes time and practice to master. Be patient, start slowly, and gradually increase your speed and confidence.

​Beginner riders, intermediate cyclists, and advanced athletes should all have different strategies for tackling a race. This newsletter will explore what tactics beginner riders, intermediate cyclists, and advanced athletes should employ when participating in a cycling race, such as the best way to conserve energy and the most effective techniques for sprinting to the finish line. 

Setting achievable goals for yourself before undertaking a race is essential for those just starting cycling. Beginner riders should familiarize themselves with their bike and practice riding in different conditions before the race. It's also important to have realistic expectations regarding time goals; if you're new to racing, expect to avoid lightning-quick times compared to more experienced cyclists. A more accessible course is often best for beginners, as this will give you a chance to get used to competing and racing.

Intermediate cyclists should hone their technique by correctly positioning them on their bikes before each race. Weight distribution is essential; if your weight isn't centered perfectly, it can increase the risk of injury or fatigue. Intermediate riders should also focus on conserving energy so they have enough left in the tank when it comes time for the sprint finish. Finally, intermediate riders should practice drafting other cyclists to save energy while keeping up with the pack.

Advanced athletes familiar with racing tactics and strategies should use their knowledge to gain a competitive edge over less experienced competitors. Advanced athletes should focus on their sprinting technique, giving them a significant advantage in the final moments of a race. Additionally, advanced cyclists should practice pacing throughout the course to ensure enough energy for the finish line.

Cycling Tactics for Beginners, Intermediates, and Advanced Cyclists

Race tactics are an essential aspect of bike racing, and a well-planned strategy can make all the difference between winning or losing. Here are some race tactics to consider:

Beginner Riders:

• Stay in the pack: Stick with the leading group of riders to conserve energy and draft off others to reduce wind resistance.
• Focus on endurance: Aim to maintain a steady pace throughout the race, avoiding sudden accelerations or attacks that may exhaust you.
• Learn from others: Observe and learn from more experienced riders around you. I recommend paying close attention to their movements, positioning, and strategies.

Intermediate Cyclists:

• Be strategic with attacks: Choose your moments wisely to launch attacks or breakaways, and work with other riders to create gaps and stay ahead.
• Stay aware of the course: Study the race route and be prepared for any technical sections, climbs, or descents. Position yourself well before entering these areas.
• Manage your energy: Pace yourself and use your energy and power output efficiently, knowing when to push and when to recover. Be mindful of your nutrition and hydration during the race.

Advanced Athletes:

• Take calculated risks: Strategically plan and execute attacks, knowing when to take risks and push your limits.
• Use teamwork: Coordinate with teammates or other riders in breakaways, pacelines, or lead-outs for sprints.
• Be adaptable: Adjust your tactics based on race dynamics, weather conditions, and competitors' actions. Stay mentally focused and flexible to make split-second decisions.

To maximize race tactics, here are some suggested workouts for beginner riders, intermediate cyclists, and advanced athletes:

Beginner Riders:

• Endurance rides: Focus on building cardiovascular endurance with longer, steady-paced rides. Aim to gradually increase your ride duration and distance to build your stamina.
• Group rides: Join group rides to practice drafting and riding in a pack, which simulates race scenarios. Learn to ride close to other riders, maintain a consistent pace, and practice basic race tactics like cornering and sprinting.
• Hill repeats: Find a gentle incline and practice climbing at a steady pace to improve your strength and stamina for races with hilly terrain.

Intermediate Cyclists:

• Interval training: Incorporate interval workouts into your training plan to improve your ability to sustain high-intensity efforts. Examples include threshold intervals, where you ride at or slightly above your race pace for extended periods, or short, intense intervals for sprints or attacks.
• Tempo rides: Practice riding at a sustained effort just below your race pace to build your lactate threshold and improve your ability to maintain a fast pace.
• Race simulations: Mimic race conditions by doing race simulations in your training rides. Practicing race tactics like attacking, chasing down attacks, and sprinting are all part of this.

Advanced Athletes:

• High-intensity intervals: Incorporate high-intensity interval training (HIIT) into your training plan to improve your anaerobic capacity and ability to recover quickly from intense efforts. Examples include short, intense intervals with maximum effort, followed by rest or active recovery periods.
• Time trials: Practice time trial training to improve your pacing, race against the clock, and simulate race scenarios where you must sustain a high pace for an extended period.
• Specific race simulations: If you have a particular race in mind, try to simulate the race course and conditions in your training rides. In this way, race tactics such as breakaways, corners, and sprints at the end can be practiced.

Always warm up properly before high-intensity workouts, prioritize rest and recovery, and listen to your body to prevent overtraining. Consult with CIS Training Systems to develop a personalized training plan that aligns with your goals, fitness level, and race schedule. 

In conclusion, mastering race tactics is a crucial aspect of competitive cycling, regardless of your skill level. By tailoring your workouts to your experience level, you can improve your race performance and increase your chances of success. From building endurance and practicing group rides for beginners to incorporating intervals and race simulations for intermediate cyclists to high-intensity intervals and specific race simulations for advanced athletes, there are various strategies and workouts to enhance your race tactics. 

You can optimize your race performance and achieve your cycling goals with consistent training, race awareness, and strategic planning. Pedal hard and ride smart!

During our last newsletter, we discussed Part 1: Tips for Preparing for Your First Cycling Event of the Year, which involves physical training, mental preparation, and logistical planning. In this week's episode, we will discuss how to win!​

Winning a bike race is no easy feat, especially when it requires a combination of physical fitness, mental preparation, strategic planning, and a bit of luck. Coming out on top takes a well-rounded and disciplined approach to training and racing to win! Here are some tips to help you win your next bike race.

​Are you ready to take on your first cycling event of the season? Preparing for race day is essential for a novice or an experienced cyclist. To help you stay on top of your game and reach the finish line, here are four tips on getting ready for your first cycling event of the season.

​One common myth about training in the small chainring is that it is only suitable for beginners or cyclists who need to be fit enough to handle cycling in the big chainring. However, this is only partially true. Beginners still developing their leg strength and conditioning can benefit from the small chainring, as can intermediates and advanced cyclists.

Another myth is that using the small chainring is a sign of weakness or lack of skill. The situation here, however, is different. Cyclists using the small chainring often do so strategically to improve their endurance, efficiency, and performance.

​Finally, some people believe using the small chainring is unnecessary, and riders should focus on using the big chainring for speed and power. However, this is only sometimes the case. Riding in the small chainring can be a valuable tool for improving cadence, reducing knee stress, and improving hill climbing, all of which can help cyclists improve their overall performance and endurance.

In summary, the myth of training in the small chainring is that it is only suitable for beginners or weaker cyclists, is a sign of weakness or lack of skill, and is unnecessary for experienced cyclists. However, these beliefs are only partially accurate, and using the small chainring can benefit cyclists of all levels.

Training in the small front chainring, also known as the "granny gear," can be beneficial for beginners, intermediate, and advanced riders for several reasons:

1. Reduced Stress on the Knees: Using the small chainring allows for a lower gear ratio, reducing your knees' stress. Especially for beginners without the leg strength or conditioning to handle larger gear ratios, this can be highly beneficial.
2. Improved Cadence: Using the small chainring can help you maintain a higher cadence (pedaling rate), allowing you to ride longer and more efficiently. You can pedal faster with less resistance with a lower gear ratio, which helps you maintain your speed for longer.
3. Better Hill Climbing: Riding in the small chainring can be particularly helpful when climbing steep hills. The lower gear ratio allows you to maintain a steady cadence while climbing, reducing the risk of fatigue or muscle strain.
4. Reduced Muscle Fatigue: Using the small chainring can help reduce muscle fatigue, allowing you to ride for longer distances without feeling as tired. Intermediate and advanced riders can benefit from this to increase their endurance and overall cycling performance.

Training in the small chainring can help cyclists improve their cadence, reduce knee stress, climb hills more efficiently, and reduce muscle fatigue. While relying on your big chain ring for speed and power may be tempting, using the small chainring can be a valuable tool for cyclists of all levels. Therefore, do not let the small front chainring foul you. It is more beneficial than you may realize.

Body Position: Pay attention to your position when riding the small chainring. Keep your upper body relaxed and focus on maintaining a smooth and efficient pedal stroke to maximize the benefits of your training.

Warm-up: Start with a 10-15 minute easy-paced ride, gradually building your cadence to around 80-90 RPM.
Main Set:

• 5 x 1-minute intervals at a light to moderate effort level, aiming for a 90-120 RPM cadence with a rest interval of 1 minute of easy spinning between intervals.
• Followed by 3 x 2-minute intervals at a slightly higher effort level, aiming for a cadence of 80-90 RPM with a rest interval of 1 minute of easy spinning between each interval.

Cool-down: Finish with a 10-15 minute easy-paced ride at a cadence of around 80-90 RPM.