So you’ve got your training guide and are gearing up to tackle the mileage, but what more can you be doing? These tips will help you prepare correctly for your cycle so that you're not left nursing sore muscles after the first day.
Set up your bike correctly
Everyone is different with respect to leg, arm and body length, so take the time out to visit a specialist bike shop where you can have your saddle, stem and handlebar positions adjusted so that the bike is effectively tailored to your body.
Correct cycling kit makes a difference
A small investment in a few items of specialist bike kit will be extremely useful for you to get the most out of your training. While training you should invest in the following:
- Bike helmet: an absolute must. Modern cycling helmets are lightweight and well ventilated, and can literally save your life in an accident. Protecting your head should be your top priority.
- Cycling shorts: seamless and chafe-free, proper cycling shorts won’t necessarily add to the enjoyment of your ride, but will prevent soreness from repeated rubbing and should be a key item in your cycling wardrobe.
- Basic bike tools: a set of Allen keys, a puncture repair kit, tyre levers, a spare inner tube and a pump or inflator will keep you on the road. All you need to know is how to change a tyre and mend a puncture and you’re set up.
- Cycling sunglasses: sunglasses are actually very useful for cyclists; they will keep dirt, dust and flies out of your eyes, and if you choose a pair with interchangeable lenses then they can sharpen your vision in low light conditions, as well as cutting out glare and reflections. They're good for selfies, too!
- Bike toe-clips or spuds: SPDs — or 'spuds', as they are affectionately known — is the brand name for cycling shoes which 'lock in' to your pedal. They make a big difference to your pedalling efficiency because they enable you to pull up as well as push down. If you’ve not tried them before, start with toe-clips, which are easier to get used to. After a while you’ll wonder how you ever managed without them!
Keep up your energy levels
Running low on energy will stop you enjoying your cycling. Riding will increase your energy needs, so aim to eat small, frequent meals and snacks on the go in order to maintain your energy levels. On the bike, carbohydrate drinks will keep you well fuelled — or you could try taking a couple of energy bars which are easy to eat in the saddle.
Hydrate properly when cycling
Whatever the weather conditions, your fluid needs will increase significantly when cycling. Losses from exhaled breath and from sweating will serve to reduce your blood volume, resulting in your heart having to work much harder. By the time you feel thirsty you'll already be dehydrated, so try to drink small, frequent quantities of water or a sports energy drink throughout the ride.
Go for long rides
The foundation of all your cycling training should be your long ride. Ideally, do a long ride weekly or fortnightly. The long ride will build your endurance and also make you more efficient at utilising fuel. 'Long' means anything longer than your typical daily ride — so anything from one hour upwards is recommended, depending on your fitness and goals. A long ride is also a great opportunity to explore new areas and visit new destinations.
Try biking intervals
To balance out your long ride, try experimenting with some faster-paced riding. Sessions can be infinitely varied, but basically you are looking to ride faster for a short period, for example 10 minutes, followed by a recovery period and then a couple of repeats of the faster effort. Always include a good warm-up and cool-down before and after your session.
Tips on climbing steep hills
Fundraising Product Manager James Wright manages cycling events at Marie Curie. Here he shares his top tips for climbing tough hills on the bike.
- First up, shifting forwards and backwards on the saddle brings different leg muscles in to play. You’ll notice most pro riders remain seated to regulate their power output then jump up to attack, but as someone with a regular power output of ‘laughably low’, standing allows me to use body weight from time to time and mix things up. Holding the top of your handlebars will open your chest and help your breathing, it’s also worth focusing on trying to increase the force of your breaths rather than the frequency.
- It may seem counter-intuitive but attack the steeper sections and use the shallower gradients to recover. And there are no prizes for doing the whole race in your highest gear, so ensure you use all your gears and maintain a steady cadence between 80-90 rpm. When shifting ease the pressure on the pedals for a revolution to allow a smooth transition.
- Ensure you ride at your own tempo and don’t get dragged into a race. If your mate Steve ups the pace and you don’t feel comfortable then let him go. Start slow and finish fast, it will feel sweet when you pass him near the summit. And if things get really tough, zig zagging helps to reduce the gradient, but keep an eye over your shoulder for any other riders, cars or power-regulating pros coming up the outside.
- If you’re pushed for time when training, try a hill-repeat session. Find a five minute climb and ride it five times. You’ll gain more from this half an hour than double that on the flat. You also get to tell Steve you did a hill-repeat session which just sounds impressive.
Cycling in groups
- It's worth knowing that you’ll cover long distances much faster in a group, so actively try and stick to a group which moves at your pace. Tucking in behind other riders, known as drafting, can save you up to 30% of effort. The unwritten rule is that everyone takes their turn on the front, pulling the rest of the group like the wind-battered hero you are. When it's your turn out in front, try to maintain a steady, controlled pace and ride predictably – small changes increase as they pass down the line.
- No matter how expensive, try not to stare longingly at the wheel in front. Instead use your peripheral vision and look further ahead to predict how the group will move. Highlighting potholes in the road to those following is appreciated. A point and a quick shout of ‘hole’ should cover it. It’s also a nice idea to warn riders behind if you are slowing down (by patting the dog) or by moving around an obstacle (pointing behind your back). Swinging out at the last minute might not give them time to react.
- Keeping to a maximum of two riders wide allows other groups to move around you, this also makes you look pro – a crucial element in all rides. What doesn’t look pro is a group tumbling down like dominoes, so never ride with your front wheel overlapping the rear of another rider, that’s just asking for trouble. Behind and six inches to the side is the perfect spot. Finally, make sure your bike is in good condition and you have some basic tools (inner tube, pump and levers), there would be nothing worse than carrying your bike down with everyone cheering.
