RIDE CYCLING FESTIVAL 2022
TIPS & TRAINING
Make sure you are RIDE ready with our tips and training plans!
Cycling training doesn’t need to be complicated to be effective – with the tips and training plans on this page you can start to prepare yourself for the RIDE events.
Our RIDE Committee member Jim McMurray has spent more than a few hours in the saddle. Along with competing around the world, Jim smashed out a new record in May for “Best Hour World Record for 60-64 age group” at the Velodrome. We’ve roped him in to provide us with some tips over the next few months to help in your race prep and enjoyment
Before ramping up or jumping into your new training program, you need to spend a bit of time preparing your bike, 1st task, take your bike into the bike shop: Get a tune-up & replace worn parts – get them to check, cables, brake pads, tires & tubs, chain & gears.
Ask them about a bike fit. A good bike fit can eliminate or prevent numbness in the hands, soreness in the neck & shoulders, and pain in the lower back.
You should also take the time to get some good riding kit, padded cycle shorts are essential. Cycle seats don’t have a lot of padding because they are designed to work with padded shorts. For other apparel, avoid cotton, stick with moisture-wicking fabric, and also use layers so you can adjust for temperature changes.
Most importantly, have your helmet checked & replaced if necessary.
Ride your bike more than you did last week. If you haven’t been riding a bicycle regularly, start by riding three to five times for 30-60 minutes each time. If you’ve been riding recreationally or for transportation, figure out a ballpark for how much time (not mileage) you’ve been riding on a weekly basis.
Don’t worry about going hard. Don’t go from zero to four high-intensity spin classes on week one. Don’t start with intensity – start with volume and add intensity later. Your pace on the bike should be conversational, meaning you could speak in full sentences to someone riding with you.
When training for events, you must be patient and take your time. Your body can adapt very quickly but there is a limit. If you ride too far, too frequently, you can make yourself very tired. As the training will increase the stress on your body, it is important that you only concentrate on increasing endurance at a time when your lifestyle is not adding increased stress on your body (e.g. meeting work deadlines, exams or moving house)
Fluid intake is especially important during training. It is vital to drink plenty of water before and after exercise sessions – aim to drink two litres of water per day. Try to reduce your intake of tea, coffee, sugary drinks and alcohol. Increase your intake of fruit and vegetables high in vitamins A,C and E as they contain anti-oxidants, which help to reduce toxin build up in the body. Eat lots of the following
* Non citrus fruits such as strawberries, cherries and pears
* Brightly coloured vegetables such as peppers, carrots and aubergines
* Green vegetables, especially broccoli, courgettes and spinach
Healthy eating needn’t be “fat free”, we need fat in our diet to remain healthy. We need carbohydrates in our diet and we need fibre too. At the end of the day, it’s a question of balance.
Leading up to your bike challenge, you should try to follow a healthy balanced diet. The training is very physically demanding, so you will need to increase your calorie intake. Food choices are important when training for any fitness challenge and whether you are looking at your bike challenge as a fun day out or a race against the clock, subtle changes to what you eat, and drink will help to improve your performance and help keep you healthy so you can train regularly and also recover afterwards.