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OrchidCycle Training Advice

The amount of training you require depends on your current degree of fitness and cycling ability. Although our events are not just for the super fit, they are also not easy rides and a proper training programme is essential.

I have not cycled for a while, how should I start?
If you have not cycled for some time, begin with a couple of half hour rides per week. After a few weeks gradually build up your distances and time in the saddle. Regardless of the weather, it is far better to train outside on your bike than in the gym, although incorporating both into your training programme will help to increase your fitness levels.

Hill cycling
Although this is an on-road event, it is important you find some stretches of hilly terrain to get used to more difficult cycling as there will no doubt be hills along the way.

Training during the week
If you can, cycle during the week as well as at the weekend. If your work or family commitments make this difficult, do other forms of exercise to build up your stamina, e.g. training in the gym, running, swimming, aerobics, football etc. Spinning classes in the gym are an excellent way of getting fit quick!

Weekend training
Try building from an hour long ride on Saturday and Sunday to three hour rides. By two weeks before departure you should be able to cycle comfortably for six to seven hours a day, including hills. Preferably, take a weekend off and cycle both days with regular breaks every couple of hours or so. This will allow your body to acclimatise to the idea of non-stop cycling. It is important to remember that you do not normally use these same muscles constantly.

Warming up and cooling down
Before riding it is essential to warm up in order to increase blood flow through your body. Don’t forget to stretch the muscles in your legs when you stop cycling and also stretch out your shoulders and back, to help prevent them from becoming stiff.

Your saddle
It is really important that your saddle is at the correct height. This means that when you are sitting on the saddle, your toes barely touch the floor. Your feet are not required as brakes. There should be a very slight bend in your knee when your legs are fully flexed and your feet are on the pedals. If you saddle is too low, your work rate increases considerably and you also place extra pressure on your knees. If your knees become very sore when you cycle, your saddle could be at the wrong height.

Your gears
Learn to use your gears properly. You should not be in too high a gear on flat or slightly rising terrain, otherwise your pedalling rate is too frequent and you will be expending unnecessary energy. Likewise if you are cycling in too low a gear your knees will feel the strain. As you start to cycle up a hill, change gear while the pedalling is still relatively easy. It is difficult to change gear when you are pushing hard up a steep hill because your gears are too taut.

Safety
During your cycling training, do not forget to take water, a small medical kit, puncture repair kit and make sure you always wear a cycling helmet. If you must cycle alone, make sure someone knows where you have gone and what time you expect to return. If you have a mobile phone – take it with you.

Choosing your routes
For more information on routes in the UK visit www.bikeradar.com