Category: Lifestyle

In a normal year one would expect to be training from November to March and racing from March to late September; it’s a long gruelling season with early starts, late finishes, lots of travelling and thousands of kilometres in the saddle. Naturally this takes its toll on the body. After months of pushing physiological limits, riders often see a plateau or decline in form as the season reaches its close, illnesses and injuries become more frequent and the body is left feeling generally tired and empty. When this happens, listening to the body is absolutely essential; it’s time for “off season”.

But, it’s not only the body that needs a rest at the end of a long year, importantly, riders must give themselves a break mentally. Cycling at a high standard demands unyielding determination, resilience and perseverance. Whether staring at power numbers for months on end in training, willing yourself to do one last hill rep, riding long hours in miserable winter conditions or overcoming setbacks in races, the mind will at times also be pushed close to its limits and will therefore need a rest at the end of the year.

What should “off season” look like?

I don’t think there’s a precise one fits all plan that can be prescribed, it really depends on an individual’s physiology and temperament, but, i’ll endeavour to outline below what I suggest to those whom I coach.

First and foremost, three weeks off the bike, any bike…After a year of pushing both mind and body day in day out, an athlete should feel absolutely no guilt in giving themselves three weeks completely away from the bike. I encourage my clients to go and enjoy themselves in other ways; enjoy the food an athlete usually wants but avoids, meet with friends, have a few drinks, go on holiday if possible, go for some very steady jogs, go climbing, surfing or hiking etc. The only rule is, don’t ride a bike! After 3 weeks, if feeling energised and motivated, it’s time to crack on. If not, take some more time off until you are ready, but stay active in this period.

The new season

The start of the new season should be gradual, a progressive reprogramming of mind and body. Don’t dive in with a huge endurance block or immediately start trying to lose weight, this will lead to burnout. Start with a week or two of 60-90 minute easy spins and a couple of rest days, mix it up with some MTB or gravel rides if this is an option. Ride on feel or heart rate as your FTP will of course have shifted. Eat well on these rides, enjoy some whole foods while you can  [peanut butter and jam wraps, homemade flapjacks and rice cakes are personal favourites] as there will be plenty of more intense sessions later in the year where this is not as easy to stomach. Include some short leg speed drills in these early rides but keep the power controlled. Importantly, don’t expect the body to absorb training load like it was during the season, take rest on demand, listen to your body and don’t be afraid to change the plan.

After this phase, an athlete should be physically and mentally ready to start some more structured training. Again, this training is gradual and controlled, nudging CTL up throughout the winter while monitoring fatigue closely and getting plenty of rest.

Eating in off season and early season

A final note on eating in off season and early season; I felt this deserved its own paragraph given how many athletes seem to have a turbulent relationship with food.

If a rider has been at or close to race weight throughout the summer, it’s so important they forget about calories over off season. In order for the body to recover from a long season, particularly for chemical and hormonal levels to recalibrate, a calorie surplus is essential. Forget about the scales, the weight will come off again gradually throughout the year. For this time, enjoy eating, if hungry, listen to the body. Thinking you can get one up on the competition by restricting calories and training hard while you should be resting and eating well will only leave you feeling exhausted when race season finally comes around. 

If you’d like to chat to any of our coaches, please feel free to book a Free consultation here.

Many cyclists focus solely on their sport-specific training, such as endurance or strength workouts, without paying attention to their conditioning and recovery needs. This can lead to imbalances in the body, increased risk of injury, and decreased performance. Pilates and mobility exercises, for example, can help to address these issues by improving flexibility, stability, and core strength. By incorporating these types of training into their routines, cyclists can enhance their overall physical function, reduce the risk of injury, and improve their athletic performance in the long run.

But, what is Pilates and what is Mobility?

Pilates is a form of low-impact exercise that emphasizes proper posture, controlled movements, and breath. It aims to strengthen the core muscles, improve flexibility, balance, and overall body awareness. Mobility, on the other hand, refers to the ability of a joint to move through its full range of motion without restriction or pain. It involves flexibility, stability, and strength training to improve movement efficiency and reduce the risk of injury.

Together, Pilates and mobility exercises can help individuals achieve better physical function and overall well-being.

How can Pilates and Mobility help you if you are a cyclists

Regular Pilates and mobility practice can offer numerous benefits for cyclists, including:

1. Improved flexibility: Pilates and mobility exercises can help to increase joint mobility, which can improve overall flexibility and range of motion. This can reduce the risk of injury and enhance athletic performance.
2. Increased core strength: Pilates emphasizes core stability and strength, which is essential for maintaining proper posture and form during exercise. A strong core can also improve overall balance and stability.
3. Reduced risk of injury: Pilates and mobility exercises can help to correct muscle imbalances and improve overall body alignment, which can reduce the risk of injury during training and competition.
4. Enhanced recovery: Mobility exercises can help to increase blood flow and reduce muscle tension, which can aid in post workout recovery.
5. Improved performance: Pilates and mobility practice can enhance athletic performance by improving flexibility, strength, and overall body control.
6. Reduced stress and tension: Pilates and mobility practice can also help to reduce stress and tension, which can improve mental focus and overall well-being.

How can we, at Eat Sleep Cycle help you feel better and perform better

My name is Mun Bau and I am the responsible for teaching Pilates and Mobility to Eat Sleep Cycle staff and clients.

I have been a qualified Pilates Instructor by Polestar Pilates Australia, since 2019. I am also a cyclist. So I totally get you.

In my experience, incorporating Pilates and Mobility into a training regimen for cycling is be a great way to improve overall fitness and performance. I see it in daily in myself and in the feedback I get from my clients.

Pilates and Mobility can be done as a standalone workout or as a complement to other forms of exercises and it can be done with minimal equipment, making it a convenient and accessible option for athletes on the go.

One of the great things about Pilates is that it is highly customizable to the individual’s needs and abilities. When taught by a qualified professional, it can easily be adapted to suit different levels of fitness and can be modified for any injuries or limitations.

As a Pilates instructor, I can also provide personalized guidance and feedback to help cyclists achieve their goals.

It’s important to note that Pilates and Mobility should not be seen as a replacement for cycling training. Rather, it should be viewed as a complement to other forms of exercise.

In conclusion, Pilates and Mobility can be a highly beneficial form of exercise for cyclists.

Join us for a pilates taster session & brunch on Saturday 23rd September!

Below I have summarised some of the most impactful training tips from 10 years of
coaching amateurs to pros. Read it carefully and implement as much as you can in
your own training if you want to become a faster, more powerful cyclist. This stuff
works!

Carbs are King (or Queen).

Do not under fuel sessions. It is the biggest mistake riders make when managing their
own training & nutrition. Under fuelling on a regular basis can be extremely
detrimental to physical and psychological health, not to mention catastrophic in
terms of performance.

Ignore the fad diet advice, the key is keeping yourself topped up with carbohydratescarbs
are your rocket fuel and are needed on and off the bike for performance and
supporting the body’s natural processes of recovery and adaptation.

After big training days, ensure you do not go to bed hungry! Going to bed hungry is highly
likely to result in poor sleep quality and therefore poor recovery (partly due to a
spike in the stress hormone cortisol). Have a pre-bed snack- we recommend oats
with yoghurt for slow release protein and carbohydrates to support bodily functions
throughout the night.

Training and eating is all about balance. You should absolutely allow yourself “treats”
now and again. However timing these treats before big rides is worth considering, as
this will help top up glycogen stores leaving you energised for your efforts and
avoiding excess calorie surplus.

Ride Slower to Go Faster.

Another fundamental mistake cyclists make is going too hard on endurance rides.
Doing so greatly increases fatigue while producing very little adaptive benefit. It’s an
illogical trade-off!

Keeping endurance rides controlled allows you to go longer without fatiguing,
therefore banking more quality training time. It also means you can go harder in your
hard sessions (sprints, vo2 max etc) because you are not carrying a load of
unplanned fatigue in the legs. Therefore your overall progression will increase.

Generally using rate of perceived exertion (riding on feel) as opposed to being a slave
to the power numbers is also a good habit on endurance rides. Training zones are
anchored to FTP which is a biochemical tipping point that is moving every day, so of
course your zones are not going to be totally accurate. If you are in “zone 2” but
your legs are burning and you are struggling to maintain the power, reduce your
effort until you are comfortable. Doing so will produce the best endurance
adaptations while limiting unnecessary fatigue.

Avoid Too Much High Intensity Training.

With the evolution of apps such as Zwift, short very hard sessions with large
amounts of anaerobic work have become much more prevalent in the everyday cyclist’s
training week. This is all well and good while it’s all well and good… but too much
high intensity can be extremely detrimental.

When it comes to high intensity workouts, more is not necessarily better. In fact,
recent research has shown that too much high intensity can lead to “sudden and
severe declines in the function of mitochondria, which are the energy powerhouses
inside the cells, along with incipient signs of blood sugar dysfunction”.

On a more tangible level, too much intensity in your plan can lead to overtraining
and all that comes with it: loss of performance, loss of motivation, depression,
irritability, insomnia and numerous other suboptimal impacts! I’ve been there
personally, it’s a dark rut that can take a long time to come out of.

So how much high intensity interval training should you be doing? If you’re a
relatively new cyclist, you’ll want to stick to shorter intervals at lower intensities (no
more than twice a week). As you become more experienced and resilient, you can
increase the length and intensity of your intervals.

For veteran athletes, high intensity intervals play a crucial role in countering the
ageing process (loss of lean muscle mass and decrease in VO2 Max), but, recovery
between sessions must be longer versus a cyclists in their late 20s, for example.
Fundamentally, these intervals must be stacked upon a base of solid endurance. If you
go straight into the season with block of VO2 efforts this is likely a one way ticket to
burnout, and, if this fatigue is not shed with some prolonged rest, it can subtly follow
you throughout the whole season resulting in a string of inconsistent performances.
In short, high intensity absolutely has its place in almost every training plan. But,
timing, experience, age and individual response are important considerations before
launching into a hard block of training.

Get a Good Coach and Avoid Generic Training Apps!

A significant number of riders we coach come to us and say something along the
lines of “I was using (insert generic training app here…) and it worked for a few
months. Then I stopped improving/ plateaued / burnt out / got bored to tears / got
slower etc…

To maximise your potential, it’s imperative you follow a plan that’s specifically
tailored to YOUR unique physiology, and a plan that also progressively simulates the
demands of your target events. Following the same plan as Bob down the road will
only get you so far. To reach your full potential you have to get highly specific with
your training!

Furthermore, an absolutely fundamental part of getting stronger month on month
and year on year is making the correct training decisions most of the time.
For example, if you have a slight head cold and your legs are feeling heavy, should you
complete your sweet spot session? If your legs are burning and your heart rate
won’t rise, should you still push on and finish the endurance workout? If you’ve had a
stressful day at work, should you drag yourself onto the indoor trainer at 7pm to get
the planned session done?

These highly nuanced decisions, when taken collectively over a year, are absolutely
crucial to get right. They can be difference between truly maximising your potential
or burning out!

The fact is, software can’t answer these for you. There are too many factors to
consider. These are the all important decisions your coach should be helping you
with. So if you are experiencing any of the above, bin your generic training app and
get on the phone to an experienced coach.

I hope some of this proves useful in your own cycling journeys. Happy pedalling!

Cycling helps to reduce the impact on the environment

In the UK alone, 1-6 metric tons of CO2 could be saved between 2020 and 2050 by embracing cycling as a part of the country’s new zero emission policy. In the Netherlands, one in four trips is made on a bike, while across Europe as a whole, 22 million cycling units were sold in 2020.

With so much emphasis being placed on this healthy and sustainable form of travel, it might be tough to imagine how biking could be made any greener. In reality, there are always subtle changes to the way you operate which can make cycling even more environmentally friendly. 

In this short guide, we’ll look over some of the most effective ways to reduce the impact you’re having on the environment while riding a bike. Whether you’re a casual cyclist, or get out and ride every day, make sure to keep these green cycling tips in mind. 

Clean your bike ethically

Cleaning a bike might not be something you’ve given much thought to – but using water from a tap means you’re adding to the consumption of an ever-decreasing supply. Instead, consider leaving buckets outside to collect rainwater, then washing your frame down with this instead. If you want to take a more environmental approach to cleaning your gear, consider going detergent-free. 

Take care of your bike

Just as you would with a car, make sure your bike is kept in good condition during its lifespan. This will not only make your journey smoother, but also negate the need to regularly replace it as a result of wear and tear. In turn, this reduces any negative effects of bike manufacturing. Be sure to donate or recycle your old bike when it does finally reach the end of its journey. 

Don’t litter on your trails

It might seem an obvious one, but it’s vital you always pick up after yourself whenever you head out on a biking adventure. While some things like plastics and bottles might be obvious, also be sure to minimise the impact things like chain oil and tyre rubber do on the local environment. This might only be possible when stationary, but it’s still something to keep in mind. 

Pick your trails wisely

Certain natural trails are more likely to receive long term damage if you tackle them in the winter – when it’s easier to tear up grass, and harder for it to grow back. In colder, wetter months, try to stick to man-made paths which you know are going to be robust enough to handle being travelled. If you do happen to stumble across a natural route which is in good condition, try to keep it quiet. The less people on it, the better. 

Have these tips given you a better understanding of how to be as ethical as possible when cycling? Be sure to keep them close to your heart the next time you head out for a ride. 

It’s that time of year when it’s time to share our top picks for gifts for cyclists in your life this Christmas. From stocking fillers to lux new bike day’s, to bike hire & cycling tours, we have something for every cyclist who has managed to be good this year!

Gifts for Cyclists

We’ve broken down our gift guide into 5 handy sections depending on what your budget is this year – you can also contact us or visit us in our Girona store if you need some help navigating the huge amount of gift options out there.

Gifts Under €25, Stocking Fillers for Cyclists

Eat Sleep Cycle Tube Socks, €15

Easy to wear on & off the bike these classic crisp white tube socks are made near Barcelona. They come in packaging upcycled from bike boxes at the end of their life. Shop tube socks.

Finger’s Crossed Eco Socks, €23,99

For minimalist style & sustainability! Finger’s Crossed use nyon made from waste that’s been rescued from landfills & oceans around the world. It performs the same as brand new nylon & it can be recycled again & again. Shop Finger’s Crossed Eco Socks.

Set of Eat Sleep Cycle Bidons, from €12

Made from Sugar Cane in Spain our bidons are environmentally responsible & our new monchrome design is easy to match with any bike/kit combo. Shop Eat Sleep Cycle Bidons.

MAAP Flag Musette, €17

Made with soft canvas fabrications and an angled shoulder strap for maximum comfort, and a metal snap closure to keep your contents secure. Shop the Musette

Specialty Coffee, coming soon online

Treat the cyclist in your life to some delicious coffee beans! Our favourites are roasted by IaMay in Cartegena & served up in our Cafè. Available to buy from the Eat Sleep Cycle Café.

Christmas Treats for Cyclists, Gifts Under €75

Here’s our top pick of mid-range gifts for cyclists.

Tactic Bucket List Base Layer, €32

A classic base layer for cyclists who love to ride Girona. Shop the Base Layer.

Tubolito S Tubo Road, €32,90

A 23g super-compact lightweight inner tube boasting low rolling resistance & high puncture resistance. Shop Tubolito.

MAAP Base Arm Warmer, €45

Avialable in black or navy, perfect for riding in Autumn, Winter & Spring. Shop MAAP Arm Warmers.

Eat Sleep Cycle Essentials Hoody, coming soon!

Made by Coto Roig in Manresa with organic cotton & embroidered in Girona, perfect for chilling out after the ride.

Q36.5 Anfibio Winter Rain Glove, €60

The perfect glove to keep hands warm in all conditions. Shop Q36.5 Anfibio Gloves. 

Patagonia 73 Skyline Organic Crew Sweatshirt, €65

Soft organic cotton & a classic crew neck cut for every day comfort. Shop Patagonia Organic Crew Sweatshirt.

Next Level Gifts For Cyclists, Gifts Under €150

Special gifts for the special cyclist in your life!

Girona Handlebar Bag, €79,99

A durable, waterproof bar bag made by hand in Barcelona. Perfect for cyclists seeking adventure. Shop Girona Bar Bag.

True Believers Café Jersey, €80

Inspired by the steps of Girona cathedral, our transition season short sleeve jersey is made from recycled fabrics in Girona. Choose Eat Sleep Cycle signature pink or gold. Shop Mens. Shop Womens.

Set of Tyres, from €100

All cyclists will appreciate a beautiful set of new rubber. Choose from Continental, WTB, Vittoria, René Herse, Pirelli & more. Ask us if you need advice on what to buy! Shop Tyres.

Q36.5 Air Vest, €108

Featherlight wind blocker for all year round riding. Shop the Air Vest. 

Assos Bib Shorts, from €120

The bib short is a staple item of clothing for any cyclist. Assos have a reputation for being the very best in the world at making bib shorts. Shop Mens Mille GT Bib Short. Shop Women’s UMA GT Half Short Evo

Mini Fumpa Compressor Pump, €135

Possible the best gift for a cyclist who already has everything! The mini Fumpa easily fits into a jersey pocket & is good for 5 re-inflations of road tyres between charges. Shop mini-compressor. pump.

MAAP x Apidura Frame Pack, €135

Constructed from an ultralight waterproof laminate with high-contrast reflect graphics for increased visibility and a protected electronics port to keep your tech secure. Shop the Frame Pack. 

Seriously Nice Christmas Treats for Cyclists, Gifts Under €500

If the cyclist in your life has been extra-good this year why not treat them to something from our lux list? Remember, our team in on-hand to help you select the perfect gift for your cyclist. Browse our suggestions below or contact us for help!

MAAP ALT_Road Jersey, €165

One of the best techinical merino wool jersey’s on the market. The ALT Road Jersey’s all natural fibres are both renewable and environmentally sustainable without any trade-offs in terms of superior performance. Stretch woven ripstop side body and pocket panels provide extra durability and unmatched thermoregulation, for whatever lays ahead. Shop mens. Shop women’s. 

Q36.5 Salopette Gregarius Cargo Adventure Bib Short, €179,99

The all-rounder for every riding occasion, no matter what the distance or intensity, is designed for the most adventurous of cycling activities in all environments and climates. Shop Adventrue Bibs.

Fi’zi:k Tempo Overcurve R4 Shoe, €200

A lightweight road cycling shoe for all condition riding. Shop the Overcurve.

Wahoo Elemnt Bolt, €299

Simple, intuitive GPS navigation in small, sleek unit. Shop Wahoo Elemnt Bolt.

Kona Hula Kid’s Bike, €499

For the special little cyclist in your life! Shop Kona Hula.

Ultimate Gifts for Cyclists, Christmas Gifts over €500

Wahoo Kickr Core Smart Trainer, €799

Realistic, accurate & quiet indoor training. Perfect for pairing with Zwift & other virtual reality training platforms. Shop the Kickr Core.

Brompton Bicycle

The world’s best folding bike is perfect for commuting, getting around town, mini adventrues & big adventures! Shop Brompton Bikes

Basso Venta Disc Road Bike (Shimano 105), €2,550

Give the gift of cycling this Christmas! The Basso Venta is a sleek, carbon endurance road bike made in Italy & is the perfect choice for riders looking for a great value first bike. Shop the Basso Venta.

Christmas Gifts for Cyclists

We hope the above suggestions will help make the Christmas gift buying for the cyclist in your life a bit easier but if you’ve any suggestions that we should add to the list please comment below to let us know. And, if you’d like to find out more about any of our tours as gifts, give us a call now +34 972 649 131 on or contact us online!

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!