English
The ETAPE Caladonia VERSUS GEORGIE THOMPSON:
As you may be aware Wiggle are supporting Sky TV presenter Georgie Thompson with a Focus Road Bike to ride the Calendonia Etape. And here’s her first update on her training as she aims to go from novice to nuclear!
Georgie Thompson has never been on a bike before. Ever. At the petit size of 5.0ft, you would not guess that she has set herself the challenge to take her lovely little legs around, down and UP, the Scottish highlands in the Macmillian EAPE Calendonia 81 road race. But do not under estimate this SUPERchick. She going to do it, and she is going to do it in three months.
Together with her Business Partner and Personal Trainer, Cat Dugdale, she will be taking on the pleasant scenery (weather depending!), speedy descents and leg busting hill climbs, though some may consider the actual day the fun part: The Training Programme is where the work takes place.
With a gruelling work schedule on Sky, along with a thriving fitness business, SUPERchick, Georgie has to fit in her training when she can. Her trusty partner in fitness keeps a close check on what all 5.0ft of her is doing when not on TV or in the office.
Having never been on a road bike before March 2nd was her first foray into the world of pedal cleats, gears and road bike saddles. As you will see below her training programme starts with shorter rides allowing Georgie to get used to being in the saddle, how to take on the hills, and to allow her to get to know her gears. Following this initial introduction, distance and hill work will gradually be increased to meet her 81 mile target on the 17th of May.
Alongside her work on the bike Georgie is undertaking Pilates training to improve her stability when in the saddle, and body awareness and alignment. Although it may seem as though cyclists do most of their work ‘sitting down’, using your abdominal and back muscles to stabilize your upper body is an essential part of effective cycling, consequently allowing the lower body to be more efficient.
Leg and glute (butt) strength is essential to all cyclists, particularly the ability to produce maximise power through the pedal cycle, Cat will be keeping a close eye on her position on the bike, ensuring she is not wasting energy. Exercises completed in Georgie’s Circuit Sessions will focus on various key points:
Exercises that resemble Cycling movements – Like ‘running drills’ these exercises will improve strength and form in a functional way to improve Georgie’s cycling ability. Exercises include:
• Single Leg Press
• Squats (and Single Leg Squats)
• The Step up
• Hamstring Curl
Explosive Strength Training – It is considered that the rate of force application may be more important in training than actual movement speed, therefore explosive training can be extremely beneficial to improving performance.
Repetitions and resistance – Training will focus on higher repetitions of approx. 30 for most leg exercise. Resistance will be set so that the first 20 reps can be completed with relatively high speed movement and during the final 10 reps velocity of movement decreases. At no point will Georgie be able to power through all 30 reps comfortably.
Strength Training on the Bike – Some strength training work Georgie will complete will be in the saddle and up steep hills. Maintaining a cadence of approx 60rpm whilst staying in a bigger gear. Training both in an out of the saddle this will be essential when facing the hills of the highlands!
Georgie would like to thank Wiggle for supplying her with a bike for the Etape Caledonia.
Georgie’s 3 Month Training Programme:
ExampleWorkout:
is a beautiful girl !!!!!!!!!!!!
I am interested in how the pilates will help, is it suitable for men too? Also I notice she is doing Gym work but no spinning classes is there a reason for this?
More time on the bike and in the saddle is needed. If she’s a complete novice on a bike then more miles and more time on the bike should be included. Gym work is fine but she is doing 1 x 65mile ride before the event, all the rest are well under her target distance. When she is tired on the event comfort, position and handling on the bike will all become very big factors. All the pilates in the world isn’t going to help you when you’re tired and uncomfortable – your position and efficiency will go out the window and make matters worse.
There’s only one thing that will help that and that’s hours in the saddle. If you can’t get out on the road then time on a Turbo trainer would have been good.
She’s obviously already a fit girl (no pun) so I would have thought more specific bike stuff was what’s required.
Best of luck to her and fingers crossed for the Etape
Have to agree with Glen, I’m concerned about Georgies lack of hours in the saddle. This could be compounded if the winds blows and the rain pours.. that said, if she’s riding with a training partner and the two can motivate each other .. then the pure adrenalin of an event such as this can give her an extra 10%.. Go Georgie..!!