Tip #1 - Aiding the uphill battle ... dig your heels in!
Seriously, hills can be an absolute killer. We're hopeful that the road surface in France will make things a little easier than the rough, bumpy, pot-hole filled British roads, but nonetheless there will still be some hills that will test our physical strength and mental determination. The key thing I learned this weekend, simply through trial and error was to 'dig your heels in'. As soon as you start approaching a big hill, start really thinking about extending the leg and pushing your heels to the floor - essentially like trying to stretch out your calf muscle. Honestly the amount of additional power I got on the upward pull was incredible and made even the toughest hills seem bearable.
Maybe its just me, but I finish every ride with really bad upper back ache. This weekend, whilst not completely fixed (I don't think this is possible), I found the pain much improved simply for the basic stretching I did along the ride, as well as changing my hand position frequently. Remember that stretch you learn in the gym where you're on your hands and knees and you have to arch and flex you back 'like a cat might'? Well, imitate this on the bike and you really feel the benefit. Equally, as I mentioned, changing your hand position frequently really makes a difference.
Tip #3 - Bend your elbows
I have a tendency to hold on for dear life when going up hill. I end up locking my elbows and really freezing my back into position. This simply means I end up with far worse pain across my back and arms than is truly necessary. By simply bending my elbows I released all of this pressure. Simple, yet effective!
Tip #4 - Stretching is key
I can't stress this enough. Stretch stretch and stretch some more. Whenever we stop for a break, just stretch out your quads and calves ... then at the end of the day, make sure you spend at least 20 minutes stretching every part of your body. Cycling doesn't just affect your legs ... don't ignore the rest of the body!
This weekend I tried the 'ice bath' theory for the first time. Whilst the idea really doesn't appeal it actually wasn't as bad as I thought. Fingers crossed we'll have baths at every place we stay. Basically half fill the bath with cold water (try to avoid putting any warm water in - the colder the better) then lower yourself in so that your legs are covered. Try to stick it out for around 10 minutes. Its amazing the difference I found this made to my muscle movement both later that evening and the following day.
That's it from me ... less than 2 weeks to go and I have my last full on training session this afternoon. Then its rest and recuperation ... oh and a quick sports massage! Bliss! :)
Lisa x
And Nigel's tip for the whole team: get a dose of the Caswell - Gormley determination and resilience gene before you leave. Cos whatever it is it works wonderfully well. Two amazing ladies who just never, ever, ever give up.
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