Training Try to find a training route that is similar to the course. Try going hard up the hills and recovering on the flat. Build cycling endurance The best way to do this is by taking long rides, make sure they are hard enough so that you're tired when you get to the end.
Cut down training sessions in the week before a race Shorten the route and up the intensity, you not going to get any fitter a week before the race, just tired.
Speed up your transitions Practise makes perfect, try clipping your bike shoes onto your pedals before the race so you can get straight into them when you get to the cycle stage. Don't forget to practise getting off your bike while it’s still moving.
Avoid straight-armed biking Make sure you’re not reaching too far with your arms, If you ride with straight arms you’ll start rocking, which is inefficient.
Take the racing line If you watch motor racing you'll see drivers go wide into the corners then cut to the apex then allow themselves to drift wide again. This is the best way to maintain speed through a bend, try lifting your inside knee and shifting your wieght to your inside handlebar. Brake before the bend if required, rather than during.
Hills Depending on your preferance for standing or sitting try to keep as high a cadence (Reveloutions of the crank) as possible. Bend your elbows and transfer all your weight to your legs so you don’t bob around.
Don't go all out Don’t push yourself too hard in the last 5K, remeber the run. Shake out your legs and stretch while on the bike.
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