VeloPro Training Tips
VeloPro is an online training platform for cyclists, and it's the only dynamic training plan available, adjusting your training on a day to day basis based on your fitness, your availability to ride, and other factors such as unexpected work travel. It will guide your training no matter what your goals are, big or small! VeloPro was designed by professional coaches for the everyday athlete. Try. Train. Triumph.
Training Tip 4: Sit vs. Stand While Climbing
It’s a common question, “Should I be sitting or standing while climbing?” The answer is both.
Standing while climbing provides more power and speed but takes more energy. Riding while standing, also called “riding out of the saddle,” is great when you need just a little extra power to get over a small climb or need just an extra bit of speed to hang with your group. It also provides an opportunity to stretch your body and use some different muscles to allow your main cycling muscles a quick rest.
Climbing while seated is a more energy efficient way to climb and is more sustainable for a long climb. Even while seated it’s a good idea to occasionally move your hands to a different position on the handlebars to allow your upper body to stretch and use different muscles.
In general, long climbs should mostly be done while seated with brief periods of standing to stretch or get over a steeper section!
Keep an eye out for more training tips from our training partners at VeloPro, and don’t forget you get 3 months of FREE training with VeloPro when you register for the San Diego Century!
Training Tip 3: Layers, layers, layers!
When heading out on your bike you need to dress for the current weather as well as the weather conditions you may face during the ride. When going out for an early morning ride it’s likely to warm up as the day goes on. When riding in the mountains it’s likely to be colder at the summit than the base. Dressing in layers allows you to add and shed clothing as needed.
Most cycling and athletic clothes are made of moisture wicking materials, these help keep you cool when it’s hot and also warm when it’s cold. Cycling specific clothing is also designed to prevent chafing while riding to keep you comfortable during the repetitive motion of pedaling.
Lastly, when the weather is cold or wet a wind-proof layer is your best friend. Even on a day with no wind, riding will create your own breeze which will quickly chill your body. A lightweight wind-resistant jacket can easily be carried in a jersey pocket and can be a life saver if an unexpected storm rolls in.
Keep an eye out for more training tips from our training partners at VeloPro, and don’t forget you get 3 months of FREE training with VeloPro when you register for the San Diego Century!
Training Tip 2: What to Eat and Drink While Riding
We all know that you burn calories and sweat out water while riding, but how much food and water (if any) should you be consuming in while riding?
Drinking: Your goal should be to drink 1 water bottle per hour, more if it is an especially hot day. The intention is to put as much fluid back in as you sweat out while riding. Adding an electrolyte supplement to your water can help your body run at maximum efficiency and help prevent cramps. If you add a sports drink that contains calories, don’t forget to include them when calculating how much to eat (see below)!
Eating: Your goal should be to eat 200-300 calories per hour on any ride longer than 60min. Try to divide your snacks up into 100-150 calorie portions every 30min. The intention is to make sure you are adding some calories back into your system so that your legs have the energy they need while riding and so you are not going into an energy deficit. On average you will burn 400-600 calories per hour while riding
Energy bars are an easy snack while riding, but for some people, they can irritate your stomach. Try eating different things on training rides to see what works best for you, some suggestions are bananas, cookies, PB&J sandwiches, apples, or anything else that’s appetizing!
Keep an eye out for more training tips from our training partners at VeloPro, and don’t forget you get 3 months of FREE training with VeloPro when you register for the San Diego Century!
Training Tip 1: How to Stay Safe on a Group Ride
As you prepare for the big ride this spring, it’s a great idea to train with others. It’s not only an excellent way to help pass the time with conversation and camaraderie, but it will provide practice for riding with other groups of cyclists.
On group rides, it is easy to settle into a rhythm and stare at the wheel of the rider in front of you but make sure that you look UP! Remind yourself to frequently gaze up the road ahead and take cues from what’s happening there. Movements at the front of the group are often magnified as people react down the line, keeping your eyes up will give you additional time to prepare and react.
Use hand signals and verbal cues to let others around you know if there are potholes or obstructions in the road or if you will be making any abrupt changes in speed. This will help others in the group to be able to react quickly to any sudden movements. When riding with others, the more communication the better!
And, most importantly, ride predictably! Avoid any quick movements of the bike that may be surprising to others, especially when reaching into a back pocket for food or reaching down for a water bottle. So go out there and ride with others!
Keep an eye out for more training tips from our training partners at VeloPro, and don’t forget you get 3 months of FREE training with VeloPro when you register for the San Diego Century!