Author: Clive Hirst

Clive Hirst was born and bought up in Frankfort, Kentucky. He was the only child of his parents. He graduated from Kentucky State University and did a major on Microbiology. He is a veteran cyclist and has travelled all across the United States. He is currently working as an assistant professor in a middle eastern College, somewhere in Kurdistan and he still loves cycling when he is not teaching his students.

I am a cyclist, and I want to share some tips that will help you get your bike on the road. Riding a bike is an excellent form of exercise. If you’re not in shape, it’s hard work at first but after some time you’ll find yourself getting stronger and faster. You can also save money by not paying for gas or parking downtown. There are many benefits to riding your bike to work so why don’t we start with how? 1. Plan your route This is especially important if you’re not familiar with the area. Cycling on city streets…

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Highly Intensive Interval Training (HIIT) with maximum effort blocks of 30 seconds can improve the performance of cyclists. When HIIT consists of maximum effort blocks of 5 minutes, the cycling performance will generally not improve. It appears that maximum effort in short blocks provides better workout results. HIIT HIIT is a popular form of exercise to improve endurance performance. In order to design a HIIT training schedule there are several options when it comes to the total duration, the intensity and the length of the block’s exertion and rest between the blocks. Norwegian sports scientists have figured out the effect…

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The Principle Of Load And Recovery is the most fundamental principle of training. After the load of a good workout, we become better and stronger because of the recovery of the body.  Training stimulus leads in the first place to fatigue, stress and damage to cells and muscles.  After the subsequent recovery period, which is essential, where the damage is repaired, the body performs even better. During the recovery period after exercise, fitness gain is realized. A good rest and recovery is an essential part of the training. It is a pity that many athletes pay insufficient attention to their…

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Ask most coaches and they will tell you that group riding has a place for training, but if you really want to improve you need to be specific to your own needs. Group riding has a social aspect that most riders really enjoy and is a great way to be more visible on the road. It is a place where you can learn how to ride in a pace line allowing you to conserve energy and gain a greater average speed. If you plan on racing or riding in situations that are tight quarters with other riders a group ride…

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Many athletes live in climates where the extremes of the seasons make training outdoors difficult, and at times, impossible. That does not always make it easy to maintain a steady training schedule, but that’s the way it goes. Both the cold temperatures of winter and precipitation can, in their own way, affect training outdoors. So, with seasonal limitations from Mother Nature in mind, you must keep realistic weekly goals, cross train with other activities, and ride outdoors when you can. When temperatures are between 10-30F for most of the winter, and especially when there is precipitation along with those temperatures,…

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The first race of the year is always an intense feeling. There are always thoughts of uncertainty. You are really not sure how you are going to feel, how you will compare to your peers, or if you will struggle to make it to the finish line. The first event is always a small bump in the road but an easy one to conquer. Your first race of the season should be a race where you test your engine, and learn your weaknesses. It is an event where you have no expectations of the outcome but still plan to work…

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Race days are filled with many emotions, from the nervous energy at the start line to the emotions experienced while racing. So being mentally prepared to handle these emotions is as important as it is to prepare physically. Becoming overwhelmed mentally can easily lead to distraction and a loss in speed. The Elite and seasoned veterans are the best when it comes to the mental game through a race. They know how to race with excitement but remain calm, focused and confident. How strongly an athlete believes in his or her ability to perform a physical skill or execute a…

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Race season is upon us and athletes everywhere are starting to think about key races to do well at and secondary races to use for training and motivation. Lower priority, B and C races, are commonly used earlier in the season, but these races can also be used throughout the year for training and more. Secondary races provide experience, training benefits, and as a stage to assess your early or mid-season form. So, targeting a handful of races throughout the year to use as a learning experience, in addition to training, is a good idea. Experience A race environment is…

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Proper fueling during a long-duration event/race (200 miles to 500+ miles) is something that can’t be taken lightly… the quality of the fuel you put in your body—as well as the quantity of that fuel—needs to be seriously considered if you hope to enjoy a successful event. Hopefully, you’ve been testing your fueling plan for several weeks and under various conditions. Doing so will give you a good “game plan” coming into your event/race. Here are a couple of suggestions that I believe you should employ prior to and during the event: In The Few Days Leading Up To The…

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Cyclocross season is upon us and many will start to build up new bikes and tune up veteran machines. One of the biggest build choices for Cyclocross racing and training is what tires to use. Depending on the type of track you’re on or the weather you’re expecting, tire choice can be critical. For this guide I’m going to group the tires into the categories of File tread, Intermediate tread, and Aggressive tread. Based on my experience and the experiences of my friends I intend to give you a quick guide for the best go to tires for your riding situation. Aren’t Tubulars The Only Way…

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