Do I really have to train?

Yes! Cycling Challenges are designed for people of average fitness as long as you are prepared to train. You should start training several weeks before the event.

How you start training for a long distance bike ride depends largely on your present fitness level, age and the amount of cycling you have done in the past.

Fitting training into your busy life

• You must organize your week to make time to get out to do some training.

• If you can cycle to work, do so. If you can’t cycle the whole distance between work and home, why not cycle to a station / bus stop in between home and work and then continue your journey on public transport. You will obviously need to be happy that you are able to leave your bike in a safe and secure place.

• Try and use your lunchtimes to take regular brisk walks or cycle around your work area.

• Swimming, squash, badminton, fast walking and any other sport will also help get you prepared.
• Joining a leisure centre is a good idea as the local fitness instructors may well be able to design a programme specifically for you.

• Most good gyms have exercise bikes, or even better spinning classes, where you can clock up mileage more safely and comfortably. But do try to cycle as much as possible in ‘real’ conditions. The more you can train in similar conditions to your challenge, both in terms of terrain and weather, the better.

Training Tips

• 1 hour of QUALITY workout in the gym is worth 2 hours out on the road, but the interior gym experience does not prepare you to physically ride a bike through the air in the outdoors.

• It is important to warm up for at least 10 minutes before undertaking any exercise.

• A good idea is a circuit of machines giving aerobic workout e.g. rowing, cross-country skiing, stepper / climber, exercise bike.

• Spinning classes are excellent, leg weight training is also recommended.

• Make sure you plan adequate rest/recovery days as part of the training.

Note: Before using any gym equipment, please ensure that you are properly instructed by the staff at your gym / leisure centre.

Hydration

A quick word on dehydration. 75% of the body’s energy is given off as heat, hence the overheating and sweating that occurs when you exercise. Typically a body will loose approximately 1 litre for every hour exercising, so you should aim to drink 1 litre for every hour you are on the bike. You should drink small amounts regularly as if you wait till you are thirsty then it is too late as this is an early sign of dehydration.

There are lots of commercially available drinks, which you can use during the cycle to help maintain energy levels and to keep you well hydrated. They fall into the following categories:

• Hypotonic Drinks – Absorbed faster than water and contains few carbohydrates
• Isotonic Drinks – Absorbed as fast as water and provides the ideal compromise between rehydration and refueling. Lucozade Sport is a good example.
• Hypertonic Drinks: Absorbed more slowly than water and is typically used after activity as a recovery drink.

I would suggest that if you want to experiment with any commercially available drinks that you try them out on a training day before the cycle to see how you react to them.

Basic Stretch Programme

Before you start doing anything please observe this cardinal rule: You should only stretch warmed up muscles – so before you do any of these stretches please do a light warm-up first. Don’t stretch too far, all you should feel is a slow pull, never any pain. Never bounce, always stretch slowly. People with old injuries or bad backs should be especially careful whilst exercising and stretching.

1 – Calves:

Stand approximately 1 metre away from wall with your left leg straight and your left heel flat on the floor. Lean forward and slowly push your hips towards the wall. Should feel a slow pull in your left calf muscle. Hold this for 10 seconds, swap legs, and then repeat 3 times. You should feel a gentle pull but no pain.

2 – Hamstrings:

Stand with feet 1 metre apart. With legs straight and hands behind your back slowly bend forward at the hips keeping your back straight and your head up. You should feel a slow pull in the muscles at the back of your legs. Hold for 10 seconds, stand up and lean slightly backwards to relieve any tightness in your back. Repeat this 3 times. You should feel a gentle pull but no pain.

3 – Quads:

Standing with your feet together, bring your left foot up and put your left hand on your lower left shin by the ankle – and pull your left leg up behind your bottom. Keep your back straight, you head up and keep your other leg slightly bent. You may need to balance with your right hand on a wall. You should feel a gentle pull down the front of your left leg. Hold for 10 seconds, swap legs, and repeat 3 times. As always you should feel a gentle pull but no pain.

4 – Groin:

Stand with your feet 1 metre apart and with both feet pointing forward. Keeping your back straight and your head up, step forward with your right leg and slowly lower your left hip towards the floor. You should feel a gradual pull on the inside of your left leg. Hold for 10 seconds, swap legs, and repeat 3 times. You should feel a gentle pull but no pain.

5 – Hips:

Stand with your feet shoulder width apart and with your hands on your hips. Keeping your head still, rotate your hips clockwise 10 times and anti clockwise 10 times. Repeat three times.

6 – Torso:

Stand with your feet shoulder width apart and with your hands on your head. Keep your feet pointing forward but twist your body to the left as far as is comfortable, hold for 1 second and face forward. Then twist your body to the right as far as is comfortable, hold for 1 second and face forward. Repeat 10 times.

7 – Shoulders:

Stand with your feet shoulder width apart. Start with your hands by your hips and keeping your arms straight slowly swing your arms round backwards 10 times. Then change direction and swing your arms forwards 10 times. Repeat 3 times.

8 – Standing stretch:

Stand with your feet together. Place your hands together and reach as high as you can, hold for 10 seconds and then relax. Repeat 3 times.