You sometimes have doubts...a feeling that the conditions are not the best, that you are not in a very strong position. Come on now, pull yourself together! Find the solutions and get on with it! L’Alsacienne is in five months!
No excuses: high quality short training sessions
You have lots of obligations, the time available for your cycling passion is limited, and the low mileage on your milometer may be a worry. Stay calm by giving priority to short, high quality training sessions.
You may be able to find a weekly slot at lunchtime. Later, when spring is here, it will probably be possible to spend an evening cycling. A ride for just over an hour, on or off-road, may be enough.
You can do several laps of a small circuit with one or two hills, riding up them more quickly each time. Try changing your position, alternating between sitting and standing up as you climb. There are no hills around? For riding on flat roads, get ideas from the home trainer sessions described below.
Running is a practical alternative, given that about forty minutes is sufficient and the preparation time is shorter.
At this time of year, a home trainer is a particularly attractive solution. The aim is not to replace riding on the road: there is no point pedalling in your cellar for two hours. A basic home trainer may be all you need for high quality cycling sessions.
At the weekend make the most of a free half-day for some solid training. If you can take a whole day, it will allow you to go further and take advantage of the best time of day. After a good breakfast, start mid-morning and get back by 3 o’clock for a well-deserved snack.
Lots of cyclists want to do long rides to lose weight. But there is an easy way for you to same time. Simply avoid unnecessary weight by adapting your diet!
Finally, as we have already noted , it is crucial to set your cyclosportive targets according to the time you have available. For L’Alsacienne, it may be sensible to choose the 145 km Medio Fondo rather than the Gran Fondo. If you are only planning a few rides of over 4 hours, the ideal target is probably the 100 km Piccolo Fondo cyclosportive.
No excuses: benefits of a home trainer and a mountain bike
In places with a harsh climate, you will have to adapt. It may be sensible to opt for a mountain biking, so you don't freeze while you are riding. Choose circuits that are not too technical, as you don’t need to be an expert, and you will naturally gain in flexibility and speed. You can still focus on muscular strength, which will be very useful this summer on the mountainous cyclosportive courses. Firmly seated on your saddle, use high gears for repeated climbs up wide tracks or to cross meadows.
A home trainer is a cycling solution suitable for all weathers. By varying the sessions you won’t get tired, and by combining your home trainer with another activity you will have a longer session without getting bored (for example you can go cycling after going jogging or when you get back from a swimming session).
Obviously, you should make the most of sunny days and rest when it rains. No training plan must be followed to the letter. During the preparation period when your cyclosportive targets are still quite far off, you must be able to change your training schedule. Use your common sense.
No excuses: tips to manage a tight budget.
If you compare your bike to the bikes of your friends, it is easy to find material excuses. But bear in mind that it is more profitable to lose one or two kilos yourself, both for your performance and your budget, than to invest in a pair of wheels that will only be a few hundred grams lighter.
Also remember that for cyclosportives, you do not need a hyper-rigid racing machine identical to those used by professionals. Your current bike may give you the comfort you need.
Top-of-the-range tyres should only be used for competitions. There is no need to use them for training: at the end of the season you will have made significant savings.
In addition to the equipment, other expenses are only optional. Personalised coaching is of course an ideal solution, but it is not within everyone’s budget. If you are interested, compare the prices as they vary greatly, and rely instead on personal recommendations... It may be of interest to contact a local cycling club. You will probably meet some great people and take advantage of advice from trainers in the field or hardened cyclosportive riders.
As regards travelling to the events, car sharing should of course be given priority. You may also have to limit the number of cyclosportives you take part in during the year. Choose events that are already well-known for the quality of the organisation, with prices that are still reasonable*
Incidentally, registrations for L’Alsacienne are now open. Don’t delay as there is a limited number of places. For the time being, take advantage of the solutions available to you:
- Short, regular sessions
- Alternative cycling training (mountain biking and home trainer)
- Running and other activities
- Suitable targets
- Controlled budget and only necessary expenses
No excuses, you will be ready on 29 June!
L’Alsacienne gives everyone the freedom to decide their budget. Each person can decide whether or not to take out insurance, and whether or not to order a meal. Also, register as soon as possible to benefit from attractive prices and have plenty of time to train.
Éric GEHIN
Conseiller sportif Breveté d’Etat
DU Biologie de l’Entraînement
