No class has achieved the Distance Challenge..... YET. So let's keep logging those kms - get out there and continue to walk, jog, cycle, etc. Let's see who can get to 1000 kms first.
Here are some tips for climbing hills when cycling (according to British Cycling).
Whether you are new to cycling or just looking to improve your technique, here are 10 tips for getting up and over those hills.
1) Pacing -If the gradient allows, pace the early sections of a climb conservatively, ride within your ability and avoid going into the red. Using heart rate or a power meter is ideal but another good guide is that you are still able to talk, even if it is just in short sentences.
2) Cadence -Some very steep climbs are inevitable grinds but, if possible, look to maintain a cadence of 75-90 rpm.
3) Gear selection - Use your gears to maintain your cadence. Think ahead with your gear selection and try to avoid shifts, especially between chainrings, when under heavy load or you will risk dropping your chain.
4) Seated climbing - In general it is more efficient and sustainable to climb in a seated position. Try to keep your head up, a relaxed grip on your bars and a still and stable upper body.
5) Standing climbing - Sometimes the gradient, or just a need for some variety, will get you up and out of your saddle. Try to shift up a gear when you stand and, although it is normal to gently rock the bike from side to side, don’t exaggerate it
6) Relax - Whether you are standing or sitting, keep your upper body as still and relaxed as possible. Avoid bobbing or swaying as this wastes energy and don’t wrestle with your bike.
7) Traction - If the road is wet or slippery, stay seated, drop your chest towards your handlebars and shift forwards on your saddle.
8) Take a breather - If the hill eases off, take the opportunity to catch your breath but don’t lose your momentum. If there is a downhill, shift up a couple of gears, try to keep pedalling and carry some speed onto the next uphill ramp.
9) Pedalling technique - Really focus on pedalling smooth circles rather than just stamping on your pedals. This will increase efficiency, recruit more muscles and improve traction.
10) Rhythm - If you watch a top climber, they will often look as though they are “dancing” up a climb. You might not quite manage this but, by holding a tune or rhythm in your head or even just counting, you might find this helps your climbing.
For those of you who are beginner joggers, here are some simple tips (taken from a website: Tips for Beginning Joggers.)
1. START WITH SHORT RUNNING INTERVALS - As a new runner, you shouldn’t plan on running the entire distance in one go. “Break it down into intervals and try to keep them short at the beginning. Don’t be ashamed to walk between the intervals so you can recover a little. Begin by alternating between 2 minutes of jogging and 2 minutes of walking. Increase your running intervals by one minute per workout until you can run the entire distance at a stretch without having to walk.
2. DON’T START OUT RUNNING TOO FAST - Your body has to get used to the new stresses and strains of running. Many beginners start out running too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. Therefore, start running at a moderate pace (i.e. where you can easily hold a conversation).
3. YOUR BODY NEEDS TIME TO RECOVER - Your first run went well and you want to head out again right away? Great! But you should wait a day before attempting the next workout: your body needs to rest so it can recover from the first running session. Schedule your training so you run one day and rest the next. This simple training plan can help beginners achieve the greatest training effect and avoid overuse injuries.
4. RUN EASY AND TAKE SHORT STEPS - Running is a technically challenging sport. Try to run relaxed and with good form. Short, easy steps are more effective than long, powerful strides that act as a brake, slowing your forward momentum with every footfall.
5. DON’T GET WORKED UP ABOUT SIDE ACHES - Many people suffer from side aches when jogging. Try to avoid eating anything solid about two hours before your workout and only drink in small quantities. When a side ache does strike, take a break and walk. Breath calmly and in a relaxed rhythm. Press your hands against the side that hurts. Don’t start running again (and then only slowly) until the pain has gone away.
6. TAKE CARE OF YOUR BODY - Running is a full-body workout. Your core is the control center. Through it, your arm swing influences every movement from your hips down, including step length and cadence. In order to run tall, you need a strong, healthy, stable core. The rest of your muscles should also be in good shape so you can run light on your feet. Plus, a well-conditioned body helps prevent overuse and compensation injuries. This applies for all the body parts involved in running. Regular strength training leads to better running performance.
7. MAKE SURE TO CROSS TRAIN - Your heart loves variety, and doing different types of sports also reduces the stress running places on your joints and spine and keeps things from getting boring.
On that note, anyone looking for a little more exercise for the day?
7. MAKE SURE TO CROSS TRAIN - Your heart loves variety, and doing different types of sports also reduces the stress running places on your joints and spine and keeps things from getting boring.
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