Training tips

Fitting training into your busy life

In order to get close to achieving the training it is very important to organise your time properly. There are plenty of ways to ensure that you maximise your training, even if you feel you have no time outside work.

• You must organise your week to make time to get out to do some training.
• Get up an hour earlier and go out for a quick cycle with some stretching in the morning before work while it is still light.
• 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.
• Use your lunchtimes to take regular brisk walks or cycle around your work area.
• Find a steep set of stairs i.e. five floors of a department store/office block and climb them five times, at least three times per week.
• 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.
• It is important to get into some hilly country to experience cycling on different surfaces and to experience the hills and of course the weather.
• You should make the time to cycle on some consecutive long days: an isolated Sunday ride does not have the same effect as two consecutive days. Nothing will prepare you for the trip better than actually cycling.

Training Tips

• One hour of QUALITY workout in the gym is worth two hours out on the road, but does not prepare you to physically push a bike through the air.
• It is important to warm up for at least ten 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.
• Turbo trainers are very good, especially during the winter months as they enable you to train indoors on a “real” bike.  It will keep you fit and get you used to the shape of your bike. Fluid turbo trainers are quieter if noise is a problem in your household.
• Make sure you plan adequate rest/recovery days as part of the training.