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28 FEELING GREAT
MONDAY, FEBRUARY 9, 2015 HERALDSUN.COM.AU
Women
in Melbourne
g
are respondinet
to the call to ges,
back their bikLLE
writes MICHE
POUNTNEY
ABSORBING ALL
THE HARD WORK
WEEK SIX,
STEVE MONEGHETTI
Girls on wheels
THE stereotypical cyclist is a
MAMIL — a middle-aged
man in Lycra — and that can
deter women from cycling.
Fear of traffic, feeling
exposed, lack of confidence,
intimidation and not getting
the right advice also keep
women from the feeling of
wind in their hair and the fun
of cycling.
While some women rode as
children or young adults, they
have fallen out of the habit
and may find it tough to start
riding once more or to have
enough confidence to ride on
the road or with a group.
And many women never
actually learned to ride a bike
but now want to.
Many programs are now
aimed at getting more women
in to cycling — and women
are responding to the call to
get on their bikes.
Jacinta Costello’s job
satisfaction is seeing the joy in
the eyes of the women she
teaches to ride, or enjoying the
camaraderie of those she has
helped get back on their bikes
and gain confidence to enjoy
the social rides she offers.
HOW TO START
IF NEW TO RIDING, CONSIDER SOME LESSONS:
● Ladiesbackonyourbike.com.au, wheelwomenaustralia.com
and SheRides (Cycling Australia’s program to encourage more
female cyclists) offer lessons.
IF YOU WANT TO BUILD CONFIDENCE, THE ABOVE
LISTINGS ALSO HAVE CYCLE GROUPS, OR:
● Explore one of Melbourne’s many off-road bike paths.
● Look on the internet for a women’s bicycle user groups
(BUGs) near you.
● Local cycling clubs often have programs for women.
● Visit breezerides.com.au for free women’s bike rides for all
levels of cyclists.
Costello started her
company Ladies Back On
Your Bike after completing a
Cycling Victoria training
program.
Her courses run from basic
bike riding skills to “path to
road” introducing road riding
and a new group called
Roadies for women who want
to challenge themselves with
longer road distances.
She now has more than 160
women who are part of her
riding groups or taking lessons
to learn how to ride.
And about 30 women over
the past few months have
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graduated from never having
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“The main thing is they
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bike.
“They can see they will
enjoy it and they want to but
there is an element of
intimidation, lack of
confidence and being scared of
the road,” Costello says.
Many women also face
difficulties simply going in to a
bike store to buy a bike with
many salespeople only
offering them a cheap bike
without spending the time to
find out how they want to use
a bike or what would be most
appropriate.
“They might not be
particularly interested in the
specs but they still want a
reasonable bike and not to be
treated as an idiot,” Costello
says.
She says a perceived lack of
safe cycling routes also
deterred some women from
cycling, but there were
hundreds of kilometres of bike
paths around Melbourne to
explore.
The social aspect of cycling
is another drawcard for
women.
“It’s not just about getting
them on the bike. It’s about
the need for socialisation too
and strong friendships form,”
she says.
Costello also organises
Breeze rides, which are free
rides for women cyclists that
are part of a program from
Cycling Victoria.
Breeze allows women to
have a try on a bike without
spending any money and
allows those who haven’t got
much money to still ride.
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TRAINING: WEE
K SIX
SUPER COURSE
Monday: 25min walk/r
un (3km)
Tuesday: Rest
Wednesday: 2km run/w
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t
oval with a lap walk/jog
in between, 2km run/walk laps of the
Thursday: Rest
home
Friday: 25min walk (2.5km
)
Saturday: 40min run/w
alk (5km)
Sunday: Rest
SHORT COURSE
Monday: 17min run/walk
(2km)
Tuesday: Rest
Wednesday: 10min wa
lk/r
run/fast walk with a half un (1km) to local oval, 2 x half a lap
a lap walk in between, 10m
walk/run (1km) home
in
Thursday: Rest
Friday: 20min walk (2k
m)
Saturday: 20min run/w
alk (2.5km)
Sunday: Rest
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HOW did the faster Wednesday workout go? I love getting the
heart rate up and fartlek certainly will do that so I know you will
have got a strong benefit from doing it.
As I like to say: “if it was easy then everyone would do it”.
By the end of this week we will be more than halfway
through our preparation for race day; a scary thought for all of
us, but remember that we are on a journey and the aim is to
arrive at our destination prepared and ready.
This is no mystery flight, it is a well-planned activity where
we know exactly the route and finish point so feel confident
that we are travelling well.
Running around Albert Park, I noticed a lot of people out
exercising so it is obvious that motivation is high for people to
get back into a healthy routine after the holidays.
You might even be combining this exercise with another
decision such as reduced alcohol intake, less sugar or drinking
more water to improve your overall lifestyle.
With the temperature finally rising you should be taking on
more fluids anyway, especially post workout.
You might also want to adjust the time of day that you train
to accommodate the warmer weather. Most prefer to run
earlier in the morning but my body struggles to get going then
so I will normally wait until later in the evening to run. This
means I have to change my eating and sleeping routines, so
with any alteration comes a domino effect to allow for.
You might even swap an exercise day with a rest day if it is
looking like being really hot. Another benefit of tackling this
program is a better understanding of your body and how it
functions.
I am setting exactly the same training program for this week
in both the super and short courses. Think of it as a recovery or
absorption week where we take a breath and consolidate the
training we have done so far. It might seem strange but I often
find people become obsessed with increases, so this is as much
for your mind as it is for your body.
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