cycling sprint training

We've just returned from the sports camp in Vendee. We cycled between 3 and 4 hours every day and we practised sprints. I was in good shape.
There are a few methods to practise cycling sprint training. The best one is of course taking part in races such as criteriums but there are other things which you can practice. For example, find ten road signs which are not too much away from each other and make ten 200 metres sprints. You can also find a road where is not too much traffic and sprint for 200 metres. Then go back and return the same way and relax. Make 10 such repetitions. One more good exercise is riding behind a motorbike or a car and trying to overtake it. Also repeat this task 10 times.

pedalling frequency, what is the best pedalling frequncy

Pedalling frequency is the number of times you turn your cranks per minute. It is said that the best pedalling frequency is 90, however it depends on individual characteristcs of a cyclist. There are some cyclists like for example Bert Grabsh whose pedalling frequncy is only 50 or less. So you must see what pedalling frequency you feel most comfortable with. Mine is about 70.

how to cycle in the snow

I was born in Poland so the snow isn't anything new for me. I began cycling almost twenty years ago and each winter I had deal with snow. How to cycle in the snow? There a few things I would suggest. First of all avoid cycling on the main roads. Try to choose the roads where there are not many cars so it's less dangorous and you won't pay a fine. Last winter at Christmas Eve I had to pay a fine as I was cycling on the motorway. Secondly avoid cycling on the road bike. when there is snow it's more comfortable and less dangorous if you cycle on the mountain bike. Next you can buy special tyres which are better than usual ones. And the last thing, riding on the snow is great fun and probably you will fall a few times, but don't worry cause these crashes won't be dangerous. Snow is rather soft :) So, how to cycle in the snow? Choose the right gear, balance your body and have a good fun!

how to cycle in the snow in Poland

how to start cycling training after a break

The first training after a break might seem difficult but if you stick to some simple tips it might not be that bad.
1. First cycling training after a break shouldn't be too long. 30 kms seems enough.
2. Don't push hard gear to avoid injuries.
3. Eat good breakfast Your body needs more calories after a break.
4. Don't ride too fast. Admire the landscape. The first training after a break should be enjoyable.
5. In the first week after a break don't ride a lot. Your body must get used to the workload.

Święta we Francji w Pavilly

Już czuć Świąteczną atmosferę. Całe nasze miasteczko jest fajnie udekorowane. Szkoda tylko, że od trzech dni nonstop leje :(. Dzisiaj 100km. Wróciłem nieco zmęczony, trochę na głodzie, cały trening w ulewie i w siłnym wietrze. Nie bedę narzekał. Bywało gorzej.

za Agnieszką widać nasz domek

Christmas in France in Pavilly in 2011

You can already feel the Chrismas atmosphere in France. Next to my house there are a lot of winter and Christmas decorations (see the photos above). Apart from that today 100kms. I came tired because the conditions were terrible. There was a gale force wind and it rained all the time. It's already been raining for three days here.

how to gain muscle in your legs

If you want gain muscle in your legs you have to follow these rules.
1. Do legs workout either at home or in the gym. Here is a link to the nice set of exercises http://www.youtube.com/watch?v=IQQEHeZQKPA&feature=fvsr
2. Eat food containing a lot of protein. For example tuna contains 20% of protein.
3. Drink protein shakes.
4. Remember that if you want to gain two kg of muscles you have to eat more than 140 grams of protein a day.
5. Apply some exercises during your bike rides. Find a hill about 1km long and 7% steep and push hard gear like 53/17. It depends on your level. repeat it from 5 to 15 times.
6. Don't go to bed hungry but also don't eat an apple pie before you go to sleep. Drink a protein shake insteas.
7. Don't skip meals.