Category: Personal Best

Thanks to the dominance of British road riders such as Tour de France winner Chris Froome, Olympic legend Bradley Wiggins and speed demon Mark Cavendish, more people than ever are taking to two wheels and rediscovering their competitive streak. But it doesn’t matter how much cash you spend on the latest and best bike or essential high-tech gadgets and kit, because you’ll only ever go as fast as your training and diet plan allows. Here are some tips from the professional riders of the Ford EcoBoost cycling team – put their advice into action and increase your saddle speed and stamina.

EAT LIKE A CHAMPION

WHY Your body is just like a car: fill it with premium fuel and it will blast through the kilometres smoothly. But feed it with poor-quality rough stuff and your engine will suffer. For pro cyclists like Ford EcoBoost rider Nikki Juniper, fuelling up for training and racing, and ensuring they give their bodies the nutrients they need to recover faster, is vital to their success.

HOW “It’s not uncommon for us to ride up to 1,000km per week, so things like porridge, protein pancakes or scrambled eggs on toast are perfect, especially to get you through the first part of any journey,” says Juniper. She suggests a breakfast containing both carbs and protein to maximise your muscles’ energy stores.

PUSH IT WITH YOUR PALS

WHY We all know how hard it can be at times to stick to your training schedule, especially when the session planned is a long and hard road ride and the British summer time is living up to its grey, wet and windy traditions. That’s why cycling with a group of mates can help motivate you all to push yourselves harder, thanks to a bit of friendly rivalry – no-one will want to be the slowcoach of the group.

HOW “You gain a lot from training with others, especially on the road,” says Juniper’s Team EcoBoost team-mate Sophie Fennell. “It allows you to watch and understand how other riders ride, and you can pick up new techniques and skills.”

BE SMARTER IN THE SADDLE

WHY Unless you’re riding exclusively in the Netherlands, sooner or later you’re going to face riding up a dauntingly steep hill or a stretch of seemingly endless incline. The good news is once it’s conquered the downhill bit is easy. Until then you need to nail your approach so you can actually get to the top in the first place.

HOW The key is never start too hard, hoping that will get it over and done with quicker. “Keep a good cadence [speed of pedal turnover], rather than grinding out the higher gears,’ says Juniper. A controlled and consistent approach is the best way to make steep climbs as easy as possible, then all you have to do is enjoy the view – and the descent.

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➊ Best for… value

Evolution Dynamo

A versatile all-rounder, this pair has lightweight but extremely durable frames, fitted with high-quality lenses made from impact-resistant, shatterproof polycarbonate. Basically you’ll have trouble breaking them (although we don’t recommend trying).

£17, evolutionsunglasses.com

➋ Best for… cycling

Oakley Radar EV Path

Keeping an eye out for cars, pedestrians and other cyclists is crucial for staying safe on the road, which is why these gaudy, ’80s-style neon frames have been designed to give you an extended field of view and maximise your peripheral vision.

£120, luxottica.com

➌ Best for… tennis

Tifosi Podium XC

You don’t need to resort to Sharapovaesque tactics to give yourself an on-court advantage – these sleek sunnies come with three changeable lenses, two of which (the brown and red options) add contrast to your vision, helping you to focus more clearly on the ball when it’s in flight.

£50, tifosioptics.com

Who has the best physique of all athletes?You won’t get much argument if you answer“swimmers”, thanks to their water-sculptedV-shaped torsos comprising strong shoulders, wide back and narrow waist. Not to mention the flat-as-a-pancake stomach and rock-hard six-pack. But regularly taking to the water won’t just build you a better body, it can also boost your mood – really. Indeed, research from Ipsos Mori found that 74% of people found swimming one of the best ways to reduce stress and tension, and 70% said it helped them feel more mentally refreshed. Here’s how you can become a better swimmer to reap the physical and mental benefits faster.

➊ OBSERVE LANE ETIQUETTE

If you’re training in a pool, knowing the rules will help keep you and your fellow swimmers safe. “Check if the lane is running clockwise or anti-clockwise, be aware of those around you and always stop to let faster swimmers pass at the end of the lane,” says Sam Williams, a Total Immersion swimming coach at Swim Studio London(swimstudiolondon.com).

➋ STAY RELAXED

Most endurance sports such as cycling and running are all about exertion, but if you’re doing it properly, swimming should be the opposite. “If you’re too tense in the water, you’ll end up thrashing around, wasting energy and tiring yourself out,” says Williams.“Instead, focus on staying balanced in the water and maintaining a relaxed stroke.”

➌ FOCUS YOUR TRAINING

Mindlessly drifting up and down the pool for hours isn’t the most productive use of your time.“Aim to do two short, 20- to 30-minute technique sessions during the week where you focus on improving a specific aspect of your stroke, such as your breathing or kicking,” says Williams. “Then do one longer session at the weekend, adding extra lengths or time every week to monitor your progress.”

➍ TAKE TO A LAKE

More UK lakes are now being opened up for swimmers and not only are lakes ideal to swim in, but they also serve as a perfect development stage between the pool and the ocean. “Lakes are great for longer-distance training sessions where you can work on better breathing techniques and stroke improvement work, and they also double as fantastic practice for open-water races,” says Swim For Tri coach Dan Bullock (swimfortri.co.uk).

➎ TRY SEA SWIMMING

Swimming in the sea is an adventure in itself and can break the monotony of the pool where you’re constantly turning. “Sea swimming is really challenging compared with the pool and safety comes first,” says Bullock. “The cold, the wind, rough, choppy waters – they’re all factors, so establish some landmarks as ‘sighters’ so you always know where you are. Stay parallel to the shore, tell people you’re going in, and if a red flag is flying don’t go in the water even if you’re a strong swimmer.It’s simply not worth it.”

➏ WARM DOWN AND STRETCH OFF

“It’s worth allocating an extra five to ten minutes at the end of your session to warm down properly with a few gentle, easy laps,” says personal trainer Aaron Deere. “This will help flush the lactic acid from your muscles to initiate recovery.” Once you’re out of the water, take the time to work on tight muscle groups with dynamic, movement-based stretches.“Lunging forward with one foot while raising both your arms directly above your head will target your chest, hip flexors and shoulders, all of which tend to get tight during swimming,” says Deere.

➐ REFUEL AFTERWARDS

“Once you’ve finished your swim, replenish your glycogen stores with plenty of quality slow-release carbohydrates like wholegrain rice,” says endurance and nutrition coach Steve Whittle(stevewhittlecoach.com). “You should also have a decent serving of protein such as salmon to help your muscles recover.”

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➋ Jo Malone Black Cedarwood and Juniper

A dark and seductive scent with spicy hints of cumin and chilli.

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➌ Davidoff Horizon

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➍ Aramis Voyager

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➎ Ermenegildo Zegna Essenze Amber Gold

A dark take on amber with the richness of Bulgarian rose and notes of sandalwood and patchouli.

£145 for 125ml

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➏ Dunhill Icon Elite

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➐ Bvlgari Man Black Orient

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➑ Acqua Di Parma Colonia Quercia

A citrusy opening of lemon and bergamot leads to the heady woody notes of cedar and oakmoss.

£167 for 100ml

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➒ Jimmy Choo

Man Intense Lavender and patchouli notes suggest confidence and charm while pineapple injects a little zip of zest.

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➓ Mr Burberry

Inspired by London, a city of contrasts, this blends crisp grapefruit with seductive and earthy vetiver and guaiac wood.

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It might look like the result of an explosion at the Calippo factory, but the neon stylings of Nike’s Magista 2 actually indicate which parts of the foot are most likely to come into contact with the ball. It does this using Nike’s use of slowmotion video analysis, heat mapping and 3D printing, with the red sections offering extra cushioning for sensitive areas to help improve your first touch. And although such gaudy footwear may attract unwanted attention from opposition defences, the boot’s equally distinctive optional sock-like collar provides extra protection for your anklebones. Perfect for when the tackles start flying on a Sunday morning.

Nike Magista 2, £TBC, nike.com

Head masters

Whatever your style, these hair products have you covered

WAX

What is it?

It has a thick consistency that usually includes some moisturising ingredients.

How does it work?

It separates and defines each strand to give texture and hold so you can style and re-style.

How much should you use?

A pea-sized amount, unless you have longer hair.

What styles does it suit?

It’s perfect for creating an “effortlessly messy” look on short or medium-length hair.

Davines This Is A Shine Wax, £15.60, davines.com/en

PASTE

What is it?

Similar to wax, but with a stronger hold.

How does it work?

Once heated, it bonds to hair to give it extra thickness.

How much should you use?

Rub a marble-sized blob into your palm, then apply.

What styles does it suit?

A versatile product, paste is perfect for creating messy quiffs and “bed head” looks. It’s also brilliant for controlling longer, wavier hair.

Percy Nobleman Matt Paste, £13, percynobleman.com

CREAM

What is it?

Ingredients can vary, but most creams have a thin consistency.

How does it work?

It’s primarily a moisturiser with a light hold, but can be combined with waxes or pomades.

How much should you use?

Start with a penny-sized scoop and add more if required.

What styles does it suit?

Creams can be used on almost any style to provide added shine and protection.

Murdock London Hair Play Moulding Cream, £14, murdocklondon.com

POMADE

What is it?

Pomades are typically water-or petroleum-based gels.

How does it work?

Fatty ingredients mean it rarely dries, so add it to damp hair to create a ‘50s-style sheen.

How much should you use?

A pound coin-sized amount. Be warned: it’s difficult to wash out.

What styles does it suit?

Retro looks that require methodical combing such as quiffs, ducktails or pompadours.

The Bluebeards Revenge Pomade, £10, bluebeards-revenge.co.uk