With the days getting longer and sunshine starting to break through months of cloud cover, long weekend cycles are finally back on the cards.
I love going out for a long ride at the weekend, especially during lockdown where opportunities for a change of scenery are hard to come by. However, getting back outdoors on the bike after the winter months can take some motivation.
There are some simple things you can do to prepare for a long ride, which will help you to get the most of your time in the saddle. Here are my five top tips:
1. Plan your route
There is nothing worse then heading out on a long ride and finding yourself stuck on an A Road, holding your breath as trucks pass by at breakneck speeds. On the other hand, tailgating a family out on a casual stroll after having been directed onto a shared public footpath isn't much better. Taking the time to plan your route ahead of time not only means you can determine the mileage and gradient before you set off, but you can also ensure you're sticking to bike friendly routes. Route apps like Strava, Kamoot and Google Maps all support with this and reduce the risk of encountering a nasty surprise along the way.
2. Layer Up
This is a lesson I definitely learned the hard way. Layering appropriately for a ride is an absolute game changer, particularly early or late in the season where the weather is changeable and harder to predict. Ensure you check the forecast (both at your start point and destination) before you leave the house, and layer up accordingly. Wear items that can easily be put on and removed. You may find that a snood-while stifling on a sweaty ascent in the sun-is actually hugely beneficial on a long downhill under tree cover. Fortunately, most cycling clothes are designed with a layering approach in mind and are compactable and lightweight. Being a comfortable temperature on a ride makes it far more enjoyable and allows you to channel your energy where it matters.
3. Fuel regularly
Eating regularly on a ride can make a huge difference to your performance and energy levels. The best cycling advice I was ever given is to eat something every 30 minutes. Once I started doing this on my rides, I found that I didn't bonk on harder stretches like I had previously and had far more energy, strength and determination to keep pushing. Make sure you bring enough food on a ride so that you can snack on something every half hour. I find that little and often is the best approach so that you don't feel super full and heavy. My favourite cycling snack is Trek's Peanut Power Energy Bar-not only is it delicious but gives the perfect boost of energy I need when the going gets tough.
4. Stay hydrated
It is so easy to forget to drink water while out on a long ride, particularly when you build up momentum on longer flat stretches and really get in the zone. In winter especially, I sometimes find that I go miles without taking a swig of water, and don't get the same thirst as I would on a sweaty summer's day. Drinking fluid is so important to keeping you hydrated while on a ride and maintaining performance. I use electrolyte tablets in my drink, which help to replenish vital minerals lost when you sweat. Many cyclists also use hydration tablets or carbohydrate mix in their fluids, which can support in replenishing energy reserves used up while on a ride.
5. Pace yourself
Bear in mind that your cycling fitness at the beginning of the season might not be at the same standard as it was where you left off. Cut yourself some slack for the first few rides and don't feel too pressured to be perform. Gradually re-build your fitness and nurture your enjoyment for the sport. This will set you in much better stead in the long-term than overexerting yourself at the beginning and ending your season prematurely. Take your time, pace yourself, and before you know it you'll be back to where you were before, body and ego in tact.
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