Did somebody say "CAKE"??!!!

So you’ve registered for a big bike event, and you’re in the final few days of preparation. You’ve done all the training, got the rider kit, and had your bike recently serviced (hopefully) so it is running smooth.
 So what are some of the important things to consider over the last few days of preparation?

Taper your Training

At this point in time, you’ve done all the training you can before the event. The final week should be a “taper” week – where you taper your training off to a lower intensity. This doesn’t mean stop completely! It’s a good idea to still do regular rides (as often as you have been already), but try to spin the legs a bit faster, and don’t push yourself too much. You need to stay supple and flexible in preparation, without inducing fatigue!
Try to go out for a little gentle, flat recovery ride the day before the ride. This can also help to reduce feelings of anxiety about the event, reassure yourself of your readiness for the event, and may allow you to uncover any last minute bugs with your equipment.

Food

Carb-Loading - leading up to a big ride 
Whilst there are a number of varied opinions on this, it is best to focus your carbo-loading on the 48 hours before a big ride. Some people find that while carb-loading does increase their fuel stores, it also makes them feel heavy and bloated – which may detract from the benefits. Don’t force yourself to eat just for the sake of it, and be realistic as to how much fuel you will actually need for the event.

The night before
The meal the night before a big event should be high in carbohydrate to keep your muscle stores topped up, and should also have a serving of good quality protein and plenty of fruit and veg. Avoid spicy foods, or anything new that might disagree with your stomach. Eat early enough so that the meal doesn’t interfere with getting a good night’s sleep.
Are you eating somewhere other than home the night before the ride? If so, it’s a good idea to plan your meal, either by taking something you can prepare or reheat at your accommodation, or ensuring you research a suitable restaurant to provide you with the exact food (type and quantity) you require.

Breakfast / eating before the ride
The goal here is to store enough carbohydrates to get you through the workout. It is ideal to eat two hours before the event - however due to the early start times of some events, this is not always practical. Try eating a banana, an energy bar, or a couple of gels (always consume with water), 10 minutes before the ride. This isn’t quite as good as a real breakfast two hours before, but is far better than starting on a low fuel tank.

During a Ride
Hopefully you have been practicing your nutrition during the lead-up to the event and have this part totally dialled. If not, read on… 
You body can store fuel for about 90 minutes of work. So for events longer than this, you’ll need to intake fuel (carbohydrates) during the ride. Your specific carbohydrate needs will depend on numerous factors. But as a rough guide, aim to consume something every 30 minutes - so break your energy bars or food  into portions that are half of your intended hourly caloric intake. Don’t wait until you are hungry – start your food intake at the 30min mark!
This isn’t the time to be trying new types of bars, gels, foods or drinks – stick with what works, even if the freebies are tempting! The last thing you want on a ride is an upset stomach.

Immediately After a Ride
Within the first 30 minutes after a ride, it is crucial to replenish your supply of glycogen and protein, to refill the fuel tank and kickstart recovery. During this time, your body is 100 times more sensitive to carbohydrates and will store them more readily.
Make sure you consider this and plan for it. Many people have their food planned for the ride, but forget about their recovery food – and then find that suitable food isn’t available when they need it during that crucial 30 minute window. So make sure you have your post-ride recovery food packed ready to go as well, and remember to consume it as soon as you get back!
 
Hydration

Your hydration plan shouldn’t just start at the start of the event – it should start in the days leading up to the event. Ensure you “pre-hydrate” by drinking plenty of water within the 48 hours beforehand. You might also consider having some electrolyte or sports drink the night before, particularly if it is going to be a hot and/or sweaty day. As a rough guide, during the ride you should aim to consume 100-250mL of water every 15-20 minutes. Don’t wait until you are thirsty to drink – start your hydration at the 20min mark! And ensure that you keep replenishing your fluids after the event has finished as well.

Sleep

It is crucial to get a good night’s sleep the night before the event. If you are at home, ensure that you have your family onboard with your needs so that you can get to sleep early, ready for the early start. If you are staying away from home, do whatever you can to ensure a good sleep – take your own pillow, an eyemask, earplugs, teddybear… whatever it takes. Stay away from the caffeine, alcohol and sugary food & drink in the few hours before bed so they don’t keep you awake. Also stay away from your devices if you can, the screen light can prevent your body from initiating the sleep process! Try having a herbal tea and listening to relaxing music if you are finding it difficult to calm your mind.

Your Equipment

Have your equipment packed and ready to go the night before the event. Have all your food packed and ready to eat, already cut into ready portion sizes if that’s how you roll. Have your kit (clothing) laid out ready to put on, so that you aren’t fiddling around getting stressed looking for that favourite pair of gloves at 4:30am! This not only reduces the stress in the morning, but also reduces the likelihood that you’ll forget a crucial piece of the puzzle. Knowing it is all prepared might help you sleep a bit easier too.
It can be good to write a checklist of important things – bike, helmet, water bottles, etc – then do a last-minute check as you pack everything in the car. You wouldn’t believe how many people I know have turned up to events without their helmet!
Also know how you’re getting to the event, check the Google Maps link, confirm any carpooling, double check any road closures, be familiar with the car parking instructions, and know your timings. Always allow a little extra time (someone in the car always needs a coffee or toilet stop, or both!)

After the Event

There is a lot of information available full of useful tips about training and preparation for a big event and what to eat, drink and do during the ride. But what about after the event? Here are a few things you might want to consider.

Driving
If you drove to the event (particularly if it was a long distance), have a think about how fatigued you are going to be once you have completed the ride, and how this might affect your driving ability and concentration. If you are unable to recruit someone else to drive you home, ensure that you have a back-up plan if you feel you aren’t able to drive home safely, or be prepared to take extra rest stops - whatever is necessary to get home safely.

Stretching
It’s easy to get caught up in the celebrations and forget to stretch. Then you try to stand up to get in the car and your back has locked up, or you attempt to lift the bike onto the roof-rack and you pull a muscle. Or your adductors start to cramp during the presentations, in both legs at once – yes I’ve been there. So make sure you take a moment to stretch out your key muscle groups as soon as you’ve finished your event. Consider bringing a yoga mat for this purpose.

That night
The night after the event, make sure you get to bed early and get a good sleep for recovery. Don’t force yourself to stay up if you feel tired – there’s nothing wrong with an afternoon nap (and even better if it lasts all night).

The day after
The next day, you might pull up a bit sore and tired. Don’t make too many commitments for the next day, if you can help it. Do a bit of light exercise – yoga, stretching, walking, swimming – just to flush out the muscles. Get a recovery massage if you can.

Food & Drink
You might have an urge to binge on something sweet or fatty in the day or two after the event. However this is the time your body most needs healthy and wholesome foods. If possible, have this pre-prepared ready for when you get home – you might be feeling too tired to cook. Or at least, make sure it is easy to access and prepare. Make sure you keep drinking lots of water to replenish your body – and avoid alcohol as this will hinder the recovery process.

Post Event Blues

I’m sure this is a very individual thing, but don’t be surprised if you have some interesting mood swings after the event! You might cross the line feeling elated at your achievement, go back to everyday life the next day, and not feel any other effects.
Or, if it has been a particularly gruelling or physically challenging experience, you might feel completely spent and want to burst into tears at the finish line. Don’t be too concerned if this is your reaction - it happens to the best of us. Just do what you have to do, and take some time out to be nice to yourself – your body has been through quite an ordeal!
Some people also experience a slump in mood a few days after an event. To alleviate this, you can try looking through photo albums of the fun times you had during your training and the event. Re-connect with your riding companions - make a time to meet for a cuppa and share your experiences of the event. Also start thinking about your next challenge – will it be another cycling challenge, or something different? Do your riding companions have anything planned? Or perhaps you will reward your achievement with a bit of cycling related retail therapy, or some travelling?
And as always, seek professional help if necessary.

Now, where's that cake??!!!

Cazz Clarke is a cycling coach, ride leader and owner of small Melbourne-based business Bike It Better -providing coaching services, training programs and guided rides for beginner to intermediate level cyclists since 2013. Visit www.bikeitbetter.com for more information.

April is "Come Ride With Me!" month at Bike it Better. Attend any Bike it Better ride and bring a friend for FREE! Plus, share photos of your riding adventures for a chance to win a Bike it Better Membership. Conditions apply, see the website for more details.

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Please note:
Information and advice contained in this article is general advice only. In preparing this information I have not taken into account your objectives, physical health situation or requirements and you should consider the appropriateness of this advice to your circumstances before acting upon it. 
For more detailed dietary advice specific to your own health needs, it is best to consult a Dietician, Nutritionist or Naturopath.
And for mental health related concerns, call Lifeline on 131114 or consult a professional therapist. 
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There are very few cyclists who don’t remember their first century – some with a fond sense of nostalgia, others with sweaty palms and a chill down the spine! For many though, this achievement can become a springboard toward bigger and better things – bigger climbs, longer distances, racing, or a progression to another sport. Whereas others may be content having achieved this goal, and will move on to other challenging sports or adventures, or don the slippers and settle in with a hot cup of milo (and there's nothing wrong with that!).

Just a month earlier, I had upgraded my bike from a men’s alloy racer (a $250 beauty from Cashies!) to a lovely women’s specific carbon roadie (which is still my main bike). And two weeks prior, I had completed my first 50km+ road ride – the 60km loop of the Great Ocean & Otway Classic.

As my next challenge, I had been conservative - registering for the 70km loop of the Baw Baw Challenge ride. We had a Velo Fille group dinner leading up to the event, where Kaylene asked for a show of hands of who had registered for the 70km, and for the 120km. She then encouraged those of us who had chosen the 70km to instead attempt the 120km – and as she had been unable to get a babysitter for the day, she offered to be an informal support driver for us, offering on-route encouragement, and even gave us her phone number in case we didn’t make the full 120km and wanted a lift home!

Having that kind of support and encouragement allowed us to step outside our comfort zone and challenge ourselves beyond what we thought was possible – and we all succeeded in riding the full 120km. I was ecstatic about my achievement and on a high for about a week after (potentially aided by the many sugary energy bars I consumed during the ride…)
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But the real surprise was the affect my achievement had on others. I had a few friends say later that my effort had inspired them to get out for that walk, jog or other activity when the weather wasn’t so great or when they were just feeling flat.

​This was a pivotal moment for me. It was my first taste of what it felt like to inspire others, and why leaders like Kaylene do what they do. It inspired me to undertake the Breeze Leader training with Cycling Victoria in 2012, which then led me to start my own Cycle Coaching business and lead regular rides for women.
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I hope that my passion and energy for cycling in general and my supportive, encouraging approach to leading rides helps to inspire others to get on their bike and achieve their goals - even if that is just to ride around the block. Never underestimate the affect you have on others – your words of encouragement might be just the thing they need to overcome a barrier, and may be the starting point for something big!

In the previous article I discussed the main items of cycling “kit” available, some advantages and options, different things to be aware of when considering what to buy and how to get the best out of it. In this article I will expand to include some other kit options and accessories you may or may not have considered!

Coping with Windy and Rainy Weather

Rain Jackets – these may vary in thickness from a “spray” jacket [see photo 1 ], which will fold/roll up nice and small to fit into your jersey pocket but only stay waterproof in a light mist/spray; through to full waterproof jackets in case of a serious downpour. Good quality rain jackets will still be breathable, so you don’t end up with the “chicken in a bag” roast dinner effect. Some jackets will also have detachable sleeve area [see photo 2 ] – by zips or magnets – leaving you with a thick wind vest for days when you don’t need the full jacket cover. These are very versatile, as you can carry the sleeve bit in your pocket in case the weather turns sour!

​Wind Vests – also known as a ‘gilet’, a wind vest has a thicker panel across the chest area. This is the area you most need to protect from the wind so you don’t get a chill. Some wind vests will have a mesh part on the back [see photo 2 ] – which is great if you get warm riding (even in cool weather) and don’t want a sweaty back!

Shoe Covers & Toe Covers – these may be just wind proof or totally waterproof, and may also be worn to improve aerodynamics. Toe covers [ see photo ] just cover the front half of the shoe (and you can take the shoe off with them still on), whereas shoe covers cover the whole shoe and go up the ankle a bit. Both types have a section which goes around the cleat so that the pedal interface isn’t compromised. When choosing shoe covers, check that you can get it done up around your ankle. This needs to be a firm seal for waterproofing – otherwise water runs down your legs and straight into your shoe! 

For Sun Protection

Being out on the bike on a beautiful sunny day is one of the best things in life. However, we need to be mindful of protecting our skin from sun damage. While 50+ sunscreen is a good option for areas that are exposed, the most effective option is a physical barrier. Most lycra jerseys have UV protection built in, though it is not a total block-out. Base layers can help here as well.

​Another option to consider are sun protection arm and leg covers, which are thin tubes to slip over your arms and legs (just up to the bottom of your knicks or sleeves of your jersey). Some brands claim that these have a “cooling” effect. I haven’t tried any yet (but do have some on order for this season) so can’t provide a definite answer on that one!
 
Other Cycling Accessories

Gloves – these are a very important accessory, not just for comfort on the bike, but for protection of your hands if you have a fall. A lot of gloves have gel padding in the palm, though some people prefer them without. They come in short-fingered (only cover to knuckles) and full-fingered [ see photo 5 ], and in a variety of thicknesses and fabrics for different seasons and weather conditions.

Glasses/sunnies – are another item I consider essential to protect your eyes from dust and other particles in the air. You can get various tint colours for various light conditions – dark tinted for sun, amber for dusk/dawn, clear for night or lowlight conditions. You can also get photo-chromatic lenses which darken or lighten depending on the light conditions – very handy on a cloudy day! As a contact lens wearer, cycling without wrap-around eyewear the dust and wind in my eyes would be unbearable. [ see photo 6 ]

Shoes – there are a multitude of brands, styles, and types of shoes out there. Your choice will depend a lot on whether or not you have clipless pedals & cleats, and then whether you go for MTB style or Road style pedals! If you are using flat/standard pedals, make sure the shoes you are using have a very firm sole. One advantage of cycling-specific shoes is that the sole has little or no flex – as this is optimal from a biomechanical perspective. So don’t just wear your runners! You will be losing some power, and at worst you may end up with foot pain or an injury. Hiking-style boots are a much better option.

Socks – some people place a huge importance on their “sock game” with rules about how tall the sock sits on the calf, and whether they match the rest of the kit. Personally, I like to use my socks as an opportunity for individual expression, because the rest of my kit is fairly standard. Socks are a cheap way to accessorise and keep your style fresh and unique. And of course there are many sport (even cycling specific) sock options out there that offer sweat wicking, cushioning, etc… you can make up your own mind about these.
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Arm, leg and knee warmers – these are little lycra items you can slip on during the colder months to cover up a bit more skin. Arm warmers go from your wrist to just below your underarm, and your jersey sleeve goes over them. Leg warmers go from your ankle to mid-thigh, and you tuck them under your knicks (beware of tight leg elastic and the ‘double sausage’ effect). Knee warmers go from just under your knee to mid-thigh, and also sit beneath the knicks. They each come in a range of densities, from light to a thick thermal [ see photo 7 ]. As noted previously, variations are also available for the purpose of UV sun protection / cooling.

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​Cap – there is also a bit of a trend to wear a cycling cap under your helmet. Aside from being a fashion statement, this can be useful to keep the sun out of your eyes if your helmet doesn’t have a visor, and can also prevent the rain from dripping into your eyes if you get caught in a downpour. [ see photo 6 ]
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Neck Tubes – may also be known by brand names of “buff” or “headsox” – available in cotton or merino. These can be worn just around the neck to keep it warm [ see photo 8 ], or up over part of the head covering the chin, cheeks and ears on those really cold mornings. Depending on the brand, there are numerous other creative ways of wearing them printed on the packaging!

Water Bottle – also known as a ‘bidon’, you can usually carry one or two of these in a cage mounted on your frame. Consider putting water in one and an electrolyte drink in the other. Sizes options include 500mL, 650mL, and 750mL. Some bottles have an insulated liner to keep your drink cold. Make sure you keep the inside clean – I scrub with a bottle brush and some bi-carb soda & white vinegar regularly. Apparently you can also put them through a dishwasher.

Zip Lock Bag – the most important accessory of all is a little baggie for your mobile phone. I learnt the hard way that touch screens and sweat don’t get along! So, place your phone in a ziplock bag before putting in your jersey pocket. You can still use the screen through the bag! You can also buy custom bags or pouches for this purpose – personally I prefer the ziplocks.
 
Questions, queries, suggestions, or just want to get in touch?

Cazz from Bike it Better also offers individual and group skills coaching, regular women’s training rides, and customised training programs. There are also a limited number of very comfortable Bike it Better women’s jerseys for sale on the website! Visit www.bikeitbetter.com or email info@bikeitbetter.com  for more information.

Many of us will remember when we first got on a bike and started riding, just a little bit… and swore we would never be “one of those” cyclists wearing lycra. Present company included!

But, as time goes on and your time and distance on the bike increases, you find yourself buying more gear. You realise that your favourite loose-fitting comfortable cotton t-shirt just isn’t cutting it for cycling – it gets wet with sweat, flaps around in the wind, and there’s nowhere to carry your phone and keys! And slowly but surely you start acquiring “kit” (a term used to describe cycling clothing and accessories).

So here is a bit of a brief run-down of what “kit” is available, the advantages of lycra, and different things to be aware of when considering what to buy and how to get the best out of it.
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Lycra

As mentioned above, lycra does have its advantages. Close fitting clothing won’t flap in the wind as much (once you get over about 15km/hr, this becomes very noticeable!), and the sweat-wicking properties are a definite advantage, so that the material stays dry, and depending on the brand and quality of material, won’t smell as bad either!

Cycling Jerseys

Cycling jerseys (shirts) also generally have pockets in the back, with elastic across the top, allowing you to carry useful things on the ride (phone, wallet, myki, keys, mini first aid kit, banana, energy bar, light rain jacket…) [see photo]. Some jerseys even have a little zip pouch incorporated as well.

Someone once told me that a base layer can give a little bit more protection if you have a “touch down”. Having two layers of material that can easily glide over one another while you are sliding along a surface gives you a little more protection before they tear and your skin is exposed. Luckily for me I can’t speak from experience here, but to me it sounds like a very good reason to keep wearing a base layer!


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Washing bike grease out of your clothing

When you get bike grease on your clothing (notice that I said “WHEN” and not “IF”…) – you will spend quite a bit of time searching on Google and asking friends about the best way to wash it out again. Trust me, I’ve been there.

So far, the best solution I’ve found:

1. Get some Baby Oil and rub into the stain. The baby oil will absorb the grease.
2. Make a paste of laundry detergent or stain removal powder, such as Napisan
3. Rub the paste onto the stain and scrub away or use as a pre-wash soaker. The baby oil (with the bike grease absorbed) will wash out much easier than the grease on its own.
4. Wash as per usual.

Do you have any better solutions (apart from buying new kit, haha)? Please email me!!

Another point to note with lycra – if you hang it out in direct sunlight for too long, it will deteriorate much faster. So try to hang in the shade where possible!

Questions, queries, suggestions, or just want to get in touch?

Cazz from Bike it Better also offers individual and group skills coaching, regular women’s training rides, and customised training programs. I also have very comfortable Bike it Better women’s jerseys for sale! Visit www.bikeitbetter.com or email info@bikeitbetter.com  for more information.

​Part II – clothing and kit to help you cope with various weather conditions and other accessories… coming soon!

Ever wondered about following a cycling training program? Perhaps you feel your fitness has reached a plateau, or you want to kick-start a new phase in the spring weather. Or maybe you have a specific event you are training for and need some direction and guidance. Are you pressed for time and need to ensure you are getting the most out of every minute of time you spend on the bike?

In this article I hope to shed some light onto the broad topic of Cycling Training Programs to help you determine the best approach to your cycling training. In particular, it is geared toward those who are planning to participate in Bicycle Network's The Ascent Women's Challenge Ride in April 2016.

Still have questions? Feel free to leave a comment and I'll try my best to answer them!

What is a Training Program :

A Training Program is a planned schedule for you to follow, with activities listed on particular days, in order to gradually build up your fitness for an upcoming event or fitness goal. Many cycling training programs are based around a 4-week block (or similar), with the final week being an ‘Active Recovery’ week.

In a 4 week block program, the first 3 weeks are designed to incrementally push you beyond your fitness limitations, and the 4th week allows your body to adapt to the increased level of fitness and recover from the stresses of training. This is not an excuse put your feet up for a week – it is important to keep moving during this week, hence the use of the word ‘active’!

If you are planning on having a regular massage (a great idea!) as part of your training routine, it would be ideal to schedule it in during the Active Recovery week. (Conveniently I'm also a Remedial Massage Therapist, check out www.path-to-wellness.com for more information!)

Why use a Training Program :

By training consistently and gradually increasing the load on your body over an extended time, you will achieve better results, and most likely enjoy the event more as you will be better prepared. It takes time for your body to adapt to training and increase fitness – cramming all your training into a short space of time before an event doesn’t pay off!

Working in with your busy schedule :

If you are unable to follow The Ascent Training Program exactly as written, you may need to adjust the program to suit your schedule and work around your other commitments. However, for this program, you should aim to have two ride sessions during the week and a longer ride on the weekend, and try to have a day of active recovery or gym training in between ride sessions.

If you miss a session, just go onto the next session in the schedule; don’t try to cram two sessions into one day as this may overload your body and affect your ability to progress with the training program.

In case of poor weather or time limitations :

If the weather is bad, or you are unable to get out on the bike during the week, you may opt to complete the weekday sessions indoors, either on an indoor trainer or a spin bike at the gym. Try to use a spin bike at the gym rather than an exercise bike, as this will more closely mimic your position on your road bike – allowing your body to adapt to being in this position for extended periods of time.

Indoor sessions can be rather boring, so to make them more interesting, try watching a cycling-specific training video. There are many to be found on YouTube (some good, some less so…), and other websites which offer exciting videos including training suggestions and exciting race footage.

However, you should try to complete as many ride sessions outdoors on your road bike as possible as this will give you the most realistic preparation for the event.

Supplementary activities :

In The Ascent Training Program, I recommends at least one ‘core strength’ session per week. This is important for building up the muscles which stabilise your position on the bike, as well as contributing to your power output. Most gyms offer classes which focus on core strength, and if you are unsure, consult a personal trainer.

This program also suggests at least one ‘yoga’ session per week. This is important to help stretch your muscles after long sessions on the bike, and improve your balance and flexibility – many gyms offer yoga or similar movement classes which are of great benefit to cyclists.

Would you like a more detailed, personalized program ?

Contact Bike it Better for a personalized training program which includes specific training workouts for building your endurance, strength, power and speed. If you have a heart rate monitor, this can also be incorporated to focus your training to achieve better and faster results. Personalized training programs also include direct access to Cazz for advice, along with a knowledge-base of training tips and information.

Visit www.bikeitbetter.com or email info@bikeitbetter.com for more information.

As a competitive and recreational cyclist, I know all too well how tired and sore muscles can adversely affect your performance and enjoyment of your sport.

Regular massage, used in conjunction with your training routine, can improve your flexibility, help reduce the likelihood and severity of muscle injury, and promote faster recovery.

Some key muscle areas that cyclists in particular need to be aware of are not only the powerful leg muscles – the quadriceps and hamstrings – but also the gluteus maximus and hip flexors. The gluteus maximus muscles (the largest muscles in our body), which is used in conjunction with the quadriceps, are the largest contributors to your power output on the bike - with a greater proportion of power output as effort increases.

 The hip flexors help maintain your stability on the bike, allowing the other larger muscle groups to be devoted to their task of producing power output. However, if the hip flexors are tight, their function is weakened – and stability is then assisted by the gluteal group – which then compromises their ability to contribute to power output. Hip flexors can become tight due to being in a flexed position during our long hours of sitting in an office – followed by being in a flexed position, and under load, while sitting on the bike!

To reduce tightness in your hip flexor muscle group, make sure you adequately warm up before going out for a ride, and be rigorous about maintaining your stretching routine after your workout (think about doing some stretching while waiting for your order at the coffee shop!) Participating in a stretching class such as Yoga or Pilates during the week can also vastly improve your flexibility.

So whether you are training for your next race, a weekend lycra warrior, a commuter or just cycling to the park with the kids, regular massage is a particularly effective tool in helping to reduce tightness all of your key muscle areas. Your massage therapist can also advise you on stretching exercises that will help to address the key issues relevant to your sport and your body condition. Improve your flexibility and unlock hidden power! 

Cazz Clarke (Remedial Massage Therapist) is available for Remedial, Therapeutic, Sports and Relaxation Massage in Kew East. Visit www.path-to-wellness.com for more information!

Discount offer – Bike it Better, Cycling Australia, and Bicycle Network members receive a $10 discount when booking a 1 hour remedial massage with Cazz at Path to Wellness Remedial Massage. Show your membership card and save!