During the long, warm summer days, we spend much more time in the saddle. And, especially, if your skin is sensitive like mine, you have to do something to avoid saddle sores.
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Category: Training and Nutrition
Tips & Expert Advice from the pros of the Boels-Dolmans Women’s Cycling Team
Usually it is hard to find good training and nutrition tips for avid cyclists, and women-specific information in this area is even rarer. But now, you can get tips and expert advice from the pros for free, and it is coming from the UCI Worlds 2015 Elite Women Team Time Trial silver medalists: Women’s cycling team “Boels-Dolmans”(1) have given interviews, racing & recovery tips, and nutrition advice in this new SiS (Science in Sport) eBook. It includes a guide to the Women’s Pro Peloton, and a beginner’s Sportive training plan.
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What is Rate of Perceived Exertion (RPE)
Rate of Perceived Exertion or the Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. In medicine this is used to document the patient’s exertion during a test, and sports coaches use the scale to assess the intensity of training and competition.
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How to Sprint
Winning races usually requires sprinting ability. If you’re racing a bike, as an amateur or professional, becoming a better sprinter can be the difference between the 1st place or the 20th.
You can say “I am not a racer, why work on my sprint?” Because sprinting is fun. It is pure play to go fast. Also, the ability to sprint is useful in emergencies, like evading a car that is coming at you from a side street or outrunning a chasing dog.
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Tips for Riding in the Rain
If you’re planning to be in a good condition in early spring, you may consider to continue training during winter. It is a key to success. Here are the tips and tricks for riding in the rain safely.
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Group riding tips
Group riding is the main activity of a cycling club or a friend group. In every group ride, you should follow some rules and apply some tips for group’s safety, and better performance.
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Countersteering and cornering tips
Cornering is very important, especially in criteriums, long downhills and when a road race enters a city. By learning the true techniques, you can corner faster and much safer way, and conserve your energy.
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Ten tips to climb better and faster
Climbing is not fun, for most of the cyclists. It is slow, painful and sometimes you feel beaten up, especially you’re out of form and overweight. To make things worse, climbing ability is the key to win most of the races. But you can climb better following these tips.
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Homemade isotonic drink
You can easily prepare your own isotonic drink at home. All you need is some green tea (or herbal tea, or fruit juice), some sugar, salt, and if your exercise will continue more than two hours, maltodextrin.
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