PREPARE FOR A MULTI STAGE MTB EVENT WITH DAISYWAY COACHING SYSTEMS!

The wrath of winter is upon us!! All of a sudden the reality of weekly training in adverse weather sets in. This is where the handy indoor trainer (or gym) bike comes in handy!

Great quality workouts are done very effectively on indoor trainers so, buy one, share one – do whatever it takes, but don't give in to sitting the weather out for better weather to arrive. If you undo what you've achieved until now then it's harder to start up with training again. If you can manage 2 sessions during the week, one good long ride and one medium ride over weekends – you'll be on good target for the summer!

BIKE SET-UP

Over the past 7 years (actually way longer ago than 7 years) we've seen just how important a proper bike set-up is and being able to input practically to riders from all levels of cycling. This remains one of the biggest factors linking comfort, performance and injury-prevention to the all-round enjoyment of the sport!

Everyone is built differently and has a different riding and pedalling style. In conjunction with the actual set-up itself, the positioning of cleats for each person's different pedal action rounds off the perfect pedal stroke. The differences have been amazing! Ranging from:
• no more sore knees
• no more sore back
• more power throughout pedal stroke 
• better pedalling efficiency
• less injuries 

EATING AND DRINKING

There is a huge difference between eating and drinking for a 1 – 2 hour dash during a cross country lap race compared to a multi-day mountain bike stage race. Where one could get away with a sachet of gel and a quick sip of a sports drink during a 1 – 2 hour event, it's important to remember that multi-day training and racing places different stresses on the human body – in particular: the stomach and energy supplies!

NUTRITION:
Have you ever tried consuming numerous gels during a 4 or 5 hour event? How did that leave you (and your stomach) feeling? Bearing in mind that, as mentioned above, nutrition is a hugely individual are, there are a couple of basics to consider:
• Your body is already under considerable exercise stress – now you're expecting it to welcome and tolerate a substance that is perhaps a little too high in some nutrients and lacks in others and for your body to do this for hours on end – eventually your stomach may say "No Way, Jose!!"
• For ultra-endurance, the body needs certain amounts of FATS and PROTEINS during the ride, along with the ever important carbohydrates
• By eating foods your body recognizes (on a cellular level), it makes it easier to be utilized more efficiently as a good source of clean energy
• Eat foods such as:
o Sandwiches with peanut butter and jam, tuna and mayo etc. spreads that contain a little protein as well as fats – this really helps boost a more consistent blood sugar level
o Nuts, potatoes, biltong, Jungle Oats bars etc.

HYDRATION:
• 1 bottle of sports drink and 1 bottle of clean water on a long (2 hour plus) ride is the order of the day
• Alternating between the sports drink and clean water is the way to go
• Find a sports drink that suits you – that does not leave you with a bloated stomach or nauseas feeling afterwards
• Use of a product such as Rehydrat should be used with care – it's a great product if you are dehydrated, but over-doing the electrolytes can also have a negative effect (and can be quite dangerous)
• Each one of us have different hydration needs, so it's really important to work this all out long before the event takes place
• Practice this starting . . . . now!

DID YOU KNOW: Full cream milk (hopefully you're not lactose intolerant) and Nesquick powder is one of the most efficient (and natural) recovery drinks there is!!

 Please visit www.daisyway.co.za on the Training Camp/Schedule pages – Numbers will be limited to ensure this is high quality learning!

DAISYWAY SPECIALS – ONLY FOR 2011 MTB ADVENTURES PARTICIPANTS

BIKE SET-UP:
Daisyway Coaching Systems is almost the only service that has the Rotational Adjustment Device (RAD) in SA! Correct bike set-up is critical for happy training and racing for the following reasons:
• Prevents injuries
• Improves comfort
• Improves wattageA bike set-up session takes up to an hour. 
Cost - R600

Please email me on below email address to make your booking.

3 MONTHLY PROGRAM (limited number of athletes):
R1900 for 3 month program (discounted from R2400). Please email me on below email address for more info regarding training program offer.

Other topics that will be covered over the next couple of months:
• Where you are with your training and what you should be doing
• Pacing during racing
• Recovery
• Tapering 
If you have any questions please feel free to email us on info@daisyway.co.za

Until then, good luck with your training!


Regards, 
ERICA GREEN & LOUISE PRINS
DAISYWAY COACHING SYSTEMS
info@daisyway.co.za
www.daisyway.co.za



DOWNLOADS:

MULTI-DAY MTB STAGE RACING SURVIVIAL MANUAL
2012 YEAR PLANNER