Riding |
Bike Accessories |
Riding Essentials |
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Training |
Bike Maintenance |
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CYCLING SAFETY, TRAINING TIPS & EQUIPMENT GUIDE
Enjoy the Ride - Whatever your cycling ability we want you to enjoy Capital To Coast. The more you prepare for the
ride by regular training the easier you will find it. The amount and type of training you need to do obviously depends on your current degree of fitness and cycling ability.
If you have not cycled for some time - Start off with a couple of 20-30 minute rides per week. After two weeks add a
third ride of about 45 minutes. After four weeks the two shorter rides should not be less than 30 minutes and the third should be about an hour.
Regular weekly cycling - Once you feel reasonably fit, we strongly recommend that you try to fit in as much training as
possible on a regular basis. Click here for Useful Links to fitness training websites...
Longer Rides - As your training programme gets closer to Capital To Coast, plan a number of longer rides of, say, four
hours duration (more if time permits). On long distance rides, without training, it is normal to experience muscle fatigue,
cramps and stiffness in the legs, shoulders, forearms, neck, wrists and buttocks but a regular weekly programme between now and Capital To Coast will minimise if not eliminate these aches.
Hill work - Try to find long moderately steep hills to practice on. Remember it is better to find longer hills than short really steep ones - but hill work is essential in your weekly cycling programme - in fact once you start to conquer hills you will enjoy their challenge and the inevitable downhill reward.
Changing gears - Get used to using your gears - they are there to help make cycling easier - on all down hill sections use the big chain ring as not only is it safer to do so but it also helps stop the chain from coming off. Use the small gear for going up hills as this helps to keep your momentum and leg revs up.
Brakes - ALWAYS APPLY THE BACK BRAKE FIRST - Whenever using a bike for the first time find out which
“brake lever” operates the rear and front brakes.
Saddle height - It is extremely important that the saddle is set at a correct height to allow your legs to rotate easily. This means that when the pedal is in the down position your leg is fully extended and when the pedal is in the up position your knees remain lower than your seat. However, the best thing is to go to a cycle shop so that this can be checked out for you.
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Indoor training - A regular routine of press-ups or pull-ups, sit-ups and leg raises, the use of an indoor cycling machine and a step machine are strongly recommended. Do sufficient exercise to make you breathe hard - again most benefit comes from the frequency of training as compared to one long session.
Using a gym - If you are able to go to a gym this can be substituted for the shorter rides - the instructors can tailor make special programmes for you and will also give you excellent advice on the importance of “warm up” exercises and “stretching”.
Warm up before a ride - Shoulder rolls, arm rotations and jogging on the spot for 6/7 minutes before a ride help to increase the blood flow through your body - this elevates body temperature, circulation and generally prepares the body for exertion.
Stretching after a ride - Muscle soreness and stiffness is relieved by “warming down” and a good routine of “stretching exercises” should be carried out during cycling stops, lunch stops and after the ride - each stretching position should be held for about 15 seconds. It really is worth your while to make contact with a gym or aerobics teacher to ensure that the stretching exercises are right for you.
Stick to a high cadence - The first mistake people make on a bike when trying to go faster is choosing too high a gear, which blows their muscles within 500 metres. Select a lower gear and get used to keeping your pedals spinning at 80-100rpm.
Spend time in the saddle - It might sound obvious but just getting out there and riding will improve your cycling fitness and get you used to being on your bike. Remember that fitness is specific to the exercise so your weekly 30 lengths in the pool aren’t going to help you on the bike.
Stay hydrated with isotonic drink - Energy drinks such as SIS or Lucozade are the fuel of the long-distance cyclist. Without it you won’t get past the second hour, so buy some powdered drink mix and find the concentration that works for you. Then make sure there’s a bottle racked on your bike whenever you ride and drink 500-750ml per hour.
Build leg strength - For this training trick you will need to break rule number one and choose too high a gear. This is called overgearing and if you do it for short intervals during your ride you will build up your leg strength for the energy-sapping climb to come.
Maintain your bike - If your bike runs well, your gears change smoothly and your tyres are pumped up you will be able to ride further, faster. Training is all about becoming more efficient at moving your bike along so its fitness is as important as yours. It’s probably worth getting your bike serviced a couple of weeks before the ride to reduce the risk of a mechanical meltdown during the event.
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The basic principle is a well maintained bike will not only ride better but also is much less likely to break down.
Check your tyres - The pressure of the tyre is very important to the ride of the bike but also the puncture resistance of the tyre. The pressure for your tyre will be shown on the side of the tyre. Also check the condition of your tyre. The tread should be in good condition and there should be no cuts on the tyre.
Check your chain - The most important thing is the chain needs to be lubed. The chain will run much better if it is lubed, the main thing cause of friction on a bike is an unlubed chain.
Check your brakes - This is obvious really these are the most important saftey feature on the bike. The brake pads and cables should be in good condition. Also the brakes should be adjusted correctly.
Servicing - If you are unsure about any of this then get your bike serviced by a competent shop Remember this is a very busy time of year in the bike trade. Most good shops will run a pre booking system for services and will book up 2-3 weeks in advance at the moment.
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Puncture repair outfits - When out practising, you can get a puncture and we know that many of our cyclists have never ever mended one - so always have a kit and pump with you. Ask for advice at your local bike shop.
Toe clips - These do help your cycling performance but they take a little getting used to.
Handlebar extensions - These help against finger and wrist cramp and also for steep uphill climbs.
Water bottles - A water bottle on your bike whilst training is essential. We will be regularly supplying you with water and telling you to drink at very regular intervals - subject to the heat, drinking a litre every half-hour is advisable. Water is essential to stop dehydration and essential to help replace energy loss.
Tyres - Always check your tyre pressure. The tyres should be hard to stop punctures and again the harder the tyre the less of its surface is on the road and therefore cycling is easier.
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Helmets - are a “must” on our ride and you are strongly recommended to wear one when training - light coloured ones will help to reflect the sun.
Capital To Coast cycle shirts - These are available for you to purchase and wear on the day to make you visible and recognisable as “one of us”.
Cycling shorts - Padded cycling shorts are best - they help to absorb shock and probably more important they will help you “mould” to the contours of the saddle.
Cycling shoes - Thin, hard-soled shoes are best. Trainers are not advisable because their cushioning absorbs a lot of your pedal power - whatever shoes you wear make sure you have no loose laces that could get tangled up in the spokes, chain, chainwheel, pedals or cranks. (Information submitted by a rider).
Cycling gloves - Get a good padded glove - they help to absorb shock and can stop serious cuts if you fall off. They also help to reduce the “tensions” created by possibly gripping the handle bars too tightly.
Sunglasses - Not only do they stop the glare but of equal importance they guard against dust and stones that can get thrown up from passing vehicles.
Socks - Short, thin, light socks are most comfortable.
Headbands – These really are useful as they stop the sweat from going into your eyes.
Water - It really is important to drink. You should fill your bottle at each water stop to help reduce the likelihood of cramps and dehydration.
Energy bars - There are now on the market a number of different brands of energy bars and it is advisable to bring some with you.
Carbohydrates - During a ride of over two hours the body’s own store of “fuel” is used up and not replenished. This means that you should eat carbohydrates, for example bananas, etc. which we will supply but why not take some with you along with some other fruits and energy bars? After the ride, eat carbohydrates and foods with a high G-I index such as cereals, biscuits and drink sugary drinks. | 
