🇨🇦 Canadian Track Cyclists and real-life partners, Nick Wammes and Sarah Orban, train like a basic work week.

They arrive at the track around 9am most days and usually leave around 5-6pm with a small break in between the two sessions for the day.

Their training is broken down per sessions: 5x track sessions per/week, 3x Gym sessions per/week, and 3x 1-2 hour recovery rides that are done either on the road, if the weather permits, or indoors on a trainer/rollers. As part of the training, it is also important to schedule body treatments, as massages, physiotherapy or chiropractic care a few times each week.

Both Nick and Sarah enjoy training together at the same time, but each have an individualized training plans. Sarah with the women's team and Nick with the men's team.

The biggest motivation for them every single day is the dream of competing at the 2024 Paris Olympics, and with those coming up next summer, it's clearly within their sights.

Here are six tips they wish they knew when they started cycling:

• Invest in a good pair of cycling shorts. Cheap ones just aren't worth the pain.
• Set your seat height properly.
• Get the right saddle for you. The most padded seat will not necessarily be more comfortable! Heading to your local bike shop and asking for some guidance is a great place to start.
• Learn how to ride with clipless pedals, as they make pedaling much easier.
• Check your tire pressure. Cycling on soft/flat tires is difficult. Recommended pressures for your tires will be noted on the sidewall of your tire.
• NEVER ride with in-ear headphones, as it's very important to hear your surroundings when you are out on your bike. Bone conduction headphones over ear headphones is a great alternative; the open-ear fit allows you to listen to music safely while still hearing traffic and any ambient noise.

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