KET Fitness

Better Hill Climbing on the Bike

Anticipate the hill. When approaching the hill increase your cadence and prepare to downshift as you climb in an attempt to maintain a good cadence & rhythm. On a gradual, short hill you can maintain position but cadence may decrease a bit. On tougher climbs the gradient causes the body position to change. On a short climb you can get out of the saddle and “grind” your way to the crest of the hill. On the longer climbs stay seated but shift back in the saddle and place your hands on the top of the handlebars, standing occasionally. In addition, work on flexing your ankles to help generate power during the climb.

Source: Matt Fitzgerald, Complete Triathlon Book

What to do with Tuna Fish

It is recommended to consume a lean protein source with carbohydrates within 30 minutes following a high intensity or a very long duration training session. A sandwich with tuna fish can provide this high quality protein need. But don’t always think you need to use mayo with the tuna fish. Other options are olive oil, mustard, and avocado. Try them. You’ll be pleasantly surprised.
Things You Should Know About a USAT Certified Coach

All USAT certified coaches must complete 15 credits of continueing education in a 2 yr period. For example, I am completing USA Cycling Coach certification which will net me 10 CEC’s. In addition, a “Service to the Sport”(volunteer time) is required such as the Sunday rides and tips through the email groups/blog.

Happy Training!
Mark