* If you train hard, Rest hard
* Listen to your body
* Training should be structured and consistent
* Technique is important
* Sleep lots, it is the best way to recover
* Your bike set-up is important - make sure that a qualified person
helps you set up
* Your helmet must fit well and have a good ventilation system
* Cycling clothing is made especially for cycling. It will make your
ride a lot more pleasurable than baggy shorts and t-shirts
* Make sure that you are self sufficient and have everything that you
need to repair a puncture
* Ride with a flasher light and a head light if you train in the dark
* Don't be shy, ask questions from the professionals
* Stretching is important - it helps with injury prevention,
flexibility and reduces muscle soreness after exercise
* Using a heart rate monitor helps you to monitor your progress and
track your training scientifically
* Heart Rate monitors take the guess work out of training
* Factors affecting Exercise include: Duration, intensity and
frequency
* Remember that you are unique, what works for one person may not work
for you
* Follow a well balanced diet
* The body cannot make minerals, you need to replace them through your
nutrition and drinks
* Say "NO" to drugs
* Mental preparation is important - believe in yourself and you will
achieve the challenges that you lay out before you
* On the hills, sit back in the saddle and find a rhythm
* Make sure that you get the maximum benefit from drafting. You can
save 30% of your energy by slipstreaming in the bunch
* Check your bike the week before you race, not the day before
* Have a checklist for race day
* Arrive at the race early
* You need to be well hydrated before you race
* Don't try new gismos and gadgets on race day
* If you have the opportunity, reckie the course
* Don't stress - it doesn't help
* Warm-up well
* Develop a pre-race plan
* The start of a race can be a bun fight - don't panic
* Relax on the bike
* Stay sharp, keep concentration
* Get a rhythm on the bike
* Concentrate on your technique
* Be considerate to other riders around you
* Replenish your energy as soon as you can after the race
* Have a fun day

Source - Roy Norris
General Manager Operations
Fidelity Life Assurance Company
 
 

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