Helpful Hints on Training and Fitness

If you have never before attempted a long distance bike ride, this is a fantastic opportunity to start now. No excuses! Set yourself a challenge - you'll have a fantastic time and on finishing, an overwhelming sense of achievement.

Preparation is all - even if it means winter training! The distances and the terrain you cover mean that your mental stamina and staying power can be as important as strong leg muscles. Plan early and you will be rewarded!

If you have any reason to believe that you are not in shape, or you suffer from a serious medical condition, for example asthma, epilepsy or a heart complaint, please consult your doctor before signing up, and be honest about the challenge that lies ahead.

If you like further information on cycling, please visit the following websites:
The British Cycling website at www.britishcycling.org.uk
Cycling Plus website/forum at www.cyclingplus.co.uk

Suggested training programme

Below is a suggested training package which you might like to consider. We realise that this may mean training during winter/early spring when most sane people are wrapped up at home but with anything up to 900 km to cover, it is never too early to think about it. Please note that a gentle cycle to and from work each day is not going to be enough!

We do recommend that before each training ride you take the time to do a few stretching exercises. Also, make sure that you have the following with you on each ride:

• plenty of fluids (ideally an isotonic drink)
• energy bar of sorts (eg Mars bar)
• puncture repair kit
• cycling gloves
• your helmet

5-6 months before

You should be looking to cover a minimum of 60 miles a week. Break it down into manageable pieces: try two short 15 milers during the week and a 30 miler at the weekend with a pit stop.

3-4 months before

You should try to cover about the same distance during the week (ie total 30 miles), but aim to increase the weekend ride to 40-45 miles, with some pit-stops.

1-2 months before

You should now have longer days and more light. Try and increase your two weekday rides to 20 miles each but keeping your weekend ride to 40-45 miles, as before.

2-4 weeks before

At this stage, it is not the time to push too hard. Once or twice a week try to get out and do a 20 miler to keep relaxed and supple. At the weekend, try a slightly longer non-stop ride - maybe up to 30 miles.