Training tips to help you get started

• If you haven’t ridden your bike for a while, ensure you book it in for a service before you start.  Like your car, your bike runs much better and is a more enjoyable ride if it is properly maintained.
• If you haven’t been physically active recently, it is advisable to consult your doctor before commencing any training program.
• Most of your training should be done on a time basis, rather than worrying about distance.  However, attempt to make each ride non stop.
• Warm up and cool down – spin for 5 minutes at the beginning and end of each ride.
• Stretch before and after each ride.  This is crucial to being able to get back on your bike the following day.
• If you are feeling uncomfortable on the seat, you may want to get a new seat or else some cycling specific clothing (bike pants that contain a well padded chamois) that will help alleviate your discomfort.
• Consistent time on the bike will also help you adjust
• Wear sunscreen, even if it’s cloudy.
• Stay hydrated.  During exercise, we lose significant amounts of fluid through sweating which helps keep us cool.  Aim to drink 150-250ml every 15mins to offset fluid losses – drinking smaller volumes more frequently minimises stomach discomfort.  Also ensure you are well hydrated before you start
• Train with a friend for motivation…it is much easier to get out of bed in the morning if you have organised to meet someone else!  Training together can also assist in improving your speed as you push each other a little bit harder each time you ride.  It can also help you get comfortable riding closely with other bikes, which will obviously happen at the event