24-hour Mountain bike madness
R U N w C Y C L e w S W I M w nu t ri t i o n w A d v E N T U R E w Trainin g w c h all e n g e
ENDURANCE Go longer, harder & faster
step core muscle workout
Build your inner strength
run your best ever marathon
Issue 17 MAY 2013
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TEAM SKY’s TRAINING TIPS for every Rider
››Vital last minute advice ‹‹
rowing for novices try river swimming around the world by...
bike, kayak, boat and rollerblades!
Cliffs Caves & Beaches Britain’s coolest wild camping spots
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EXPERT NUTRITION and hydration ADVICE TO boost your sporting performance
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MAY 2013 outdoor fitness |
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TRAIN
get yourself fitter AND do EVEN more outdoors
No uphill struggle 1 3
means pulmonary (lungs) breathing is neither complete nor effective. Use Pilates as part of your training to help.
Whether it’s your local hill or an Alpine pass, the theory behind efficient climbing is universal. Sylvain Perreal of coaching firm WTS reveals how to climb better
Meet Sylvain perreal Sylvain is a cycling coach, a cross-country skier with 15 years’ experience and a sports masseur. More info: wfs.fr
Body position
Gear ratio and cadence
The best method is to sit with your hands on top of the bars, although this does require core strength to prevent excessive head and shoulder movement. Pedalling efficiency in this position is better when your cadence (pedal strokes per minute) is above 70rpm. Standing helps you accelerate on steeper slopes; and helps to relax your lower back and leg muscles.
Cadence is one of the keys to becoming a good climber, and it’s really important to have the right gear combination. Be mindful that selecting too small a gear too early is likely to significantly raise your heart rate. Each rider has to find the optimal cadence, between 70-80rpm.
2
Climbing needs to be progressive. Your pace should be slow and cautious at the foot of a climb. If you feel good, accelerate nearer the summit.
Breathing It’s essential you breathe from the diaphragm as your riding position
4
Pacing
PLUS jonny wilkinson + core workout + marathon advice
GEAR
The latest kit designed to boost your performance
Get a boost produhcet of t h mont
Adidas Boost £110 While you’re not exactly propelled around your run (sorry, your legs will still have to do some work) the name Boost is appropriate for this new shoe. Light, responsive and surprisingly cushioned for a shoe whose sole appears to be made from polystyrene, this is the kind of footwear you want when the clock is your enemy. The Boost encourages you up on your toes and, thanks to adidas’s energy-returning midsole technology, you’re treated to a cushioned, speedy outing. The shoes are miCoach-compatible, so you can track your progress in them, which should in theory be fast, cushioned and rather satisfying! More info: adidas.co.uk
These new running shoes are sure to put a spring in your step
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