Preparation & Tips

Before starting out on a new exercise regime it is always advisable to consult your doctor.

Below are some handy hints to consider when preparing for the challenge ahead.

Training:

• Your starting point depends on your initial fitness level so start off slowly and build up gradually. Be careful not to do too much too soon!
• Begin every work out with a lower intensity ‘warm up’ and finish with an easy ‘cool down’ (both should last approximately 5 mins)
• As a guide to the intensity of your session you should feel slightly out of breath but still be able to hold a conversation
• Try and find a flat route to start off with while you build up your fitness levels - hills can be added later!
• As you become fitter you will be able to gradually increase the length of your rides, number of rides per week and the difficulty of the rides
• Train with others - this will make it more fun and help to keep you motivated
• You should aim to complete at least one ride of 12 miles if aiming to complete the 15-mile course or 25 miles if aiming to complete the 29-mile course prior to the event itself
• Aim to freshen up in the last week leading up to the event by making your rides shorter
• Have a day off the bike the day before the event
• Wear appropriate clothing that is going to be comfortable
• Set realistic goals!

Hydration:

• Make sure you start your rides fully hydrated
• The colour of your urine can be used as an indicator of hydration status. As a rough guide straw coloured urine indicates that you are hydrated
• Fluid requirements are very individual, find what works best for you
• Don’t use thirst as a guide to start drinking because it is likely you will already be dehydrated by the time you are thirsty
• As a guide you should aim to drink 150ml–250ml at 15-20 minute intervals during exercise. Experiment with drinking different amounts during your training rides to find what you are comfortable with
• If riding for longer than an hour a commercial sports drink can be beneficial
• Avoid over-drinking as this can be harmful. If your urine is colourless and you are urinating frequently you are probably over-hydrated
• Using a drink containing electrolytes (most sports drinks) and sipping frequently rather than gulping large volumes should help avoid problems with over-hydration