Many cyclists come and train on the course in the few months prior to the event. There is nothing better than training on the Coromandel Hills to get your self prepared.
We do however have a couple of requests for those of you planning to train on the course:
- Limit group sizes to ten or less for safety reasons
- Be very careful on the hills and particularly on the descents of the following hills:
- Myundermans (just after Kuoatunu) - the bottom of this steep descent can be tricky
- Kuoatunu Hill - has a number of steep corners
- Whangapoua Hill - very fast and steep corners with a 15km corner at the bottom
TRAINING, NUTRITION AND RECOVERY
Paul has years of experience at a competitive level in cycling and endurance sport. He has seen and experienced first-hand the impact optimal training and nutrition can have. After a successful corporate career Paul decided to take the plunge, chase his dreams and is now a qualified Endurance Sport & Nutrition Coach. He has a wealth of experience coaching clients of all abilities across a broad spectrum of sports ranging from Road Cycling and Mountain Biking through to Coast to Coast, Ironman and Ultra Marathons. If you have a question you’d like to ask Paul about your training or nutrition for K2, K1 or any other race you are training for feel free to send him an email on firstname.lastname@example.org
Train Hard, Recover Harder!
When it comes to rest and recovery, endurance athletes are a stubborn bunch, most preferring to push forward day after day. While such a work ethic is admirable it’s likely to lead to injuries and excessive fatigue. Recovery plays a vital role in getting the most out of each training session, ultimately improving your performance and helping you achieve your goals. Here are a few tips to help with recovery.
Get Quality Sleep
Getting adequate quality sleep is one of the easiest ways to improve your performance. It’s crucial to maximise restorative sleep time. Develop a regular routine by going to bed and waking up at the same time daily and aiming for between 8 - 9 hours of sleep a night. Reduce screen time in the hour before bed and use ‘nightshift’ or apps that remove blue light from devices in non daylight hours, f.lux is a good one.
Nutrition is one of the pillars of an effective endurance training program. Ensure you are aiding recovery by giving your body what it needs when it’s most open and able to absorb it especially after the longer more intense training sessions or races.
Believe it or not most endurance athletes go into training sessions in a partially dehydrated state! It’s vital to re-hydrate to aid recovery. If your pee is dark in colour, or you can’t go for a wee chances are you need to get fluid in. As a rule of thumb when your urine is lighter in colour you are adequately hydrated.
Massage & Stretching
Ideally you’d be getting regular massage. If that just is not possible self-massage with a foam roller or tennis ball and supplement with a massage every 10 days or so. Also incorporate regular stretching.
Stick to the Plan
Your coach will prescribe your workouts on particular days at varying intensities for a reason. Same goes for complete rest days or active recovery sessions. It’s all part of the plan to maintain your ability to continue to train towards achieving your goals. Stick to the plan to aid recovery, resist the urge to include sessions that aren’t planned or try and go just that little bit harder because you’re feeling good. When there is a rest day in the plan enjoy it, it’s there for a reason!
Train hard, recover harder!