Tiger or toothless in 2010?

2010 is the Chinese Year of the Tiger. VC10′s resident coach and the founder of Aspire Coaching gives us 10 top New Year Resolutions on how to be a Tiger on your bike this year rather than a Pussy Cat.

10 New Year Resolutions.

Some thoughts on how you may like to change for the better in 2010

1. Assess your aims, ambitions and dreams. Some of these may be very long term, or, indeed, pie in the sky, but it’s so nice to visit them occasionally! Others can be achievable this year. Have a closer look at these and make them SMART – Specific, Measurable, Achievable, Realistic and with a Timeframe.

So, don’t just say, “I want to be faster in 25 mile tt’s”. Write down: Aim1; 25 mile tt time below 60 minutes achieved by 30 June 2010. And now you’ve written it, Commit To It

2. Make a “Route Map” of the journey. Where you are now, all the way to where you want to be at the quoted date. You can take the scenic route, if you like, or zoom down the motorway. Talk to your coach or advisor (see resolution 6) and plan training and milestones along the route so that you constantly move forward in a measured way.

3. Commit, too, to Rest and Recovery

4. Give up something: Wheat, smoking, alcohol, caffeine, underwater tiddlywinks. You choose something that’ll make you better, and do it.

5. Take something on board: glass of water hourly, Intensive intervals on the turbo once a week, protein at every meal.

6. Get some assistance: a schedule; a coach; join a club – VC10, of course; get some training sessions – on or off the bike, and DO THEM; see a kinesiologist.

7. Look at your kit – all of it, and see if repair, replacement or servicing will make small, but cumulative differences to the power you expend pushing yourself forward, and upward.

8. Check your position. Is it efficient AND aerodynamic? Then see resolution 6 again!

9. Help your hormones make you lean and strong. Cheats take Human Growth Hormone because it speeds recovery, forces leanness and builds muscle for strength and repair. But it is ALWAYS trumped by insulin, and insulin is raised rapidly on consumption of a high glycaemic load, and, incidentally, by dairy products (see resolution 4!). So: a/. Don’t eat sugary things within 2 – 3 hours before training; b/. Don’t eat them within 2-3 hours of going to bed; c/. Eat little(ish) and often, and reduce glycaemic load by adding protein to every meal.

10. Resolve to pick another of these resolutions, perhaps more, next year.

VC10 offer a mixture of on and off road rides for riders of all abillaties throughout the year. Whether you are looking to develop your winter training base or just experience a quality guided ride then we have something for you.

Road
Every Sunday, 9.15am start, West Wycombe Garden Centre.
Routes vary each week, but usually aim to be around 60miles in length with a cafe stop to refuel. These rides are an excellent introduction to the club and are the focus of many riders for building their winter fitness base.

We also offer opportunities for Saturday training rides. Visit the Velo Cafe for more details.

Off-Road MTB
Every Wednesday evening from the George & Dragon pub, West Wycombe.
Our Off-Road rides take advantage of the fantastic trails around the Chilterns. Rides usually take a couple of hours and during the winter have the added excitement of being night rides – Powerful lights are definately in order! Visit the Velo Cafe for more details and start times.