How to Prepare for Ride4aReason

If you didn't know it already, you'll find that Hertfordshire is not flat! Both courses are undulating but only on the 64 mile route is there a hill where you might really have to get off and walk.

Although our 44 mile route is only a little longer than the St Albans Charity Ride's longest distance, the route is more of a challenge. So it is a good idea to prepare a little and get yourself in shape. The 25 and 33 mile routes are an excellent introduction to longer distance cycling.

Below are some tips from Verulam CC's British Cycling accredited Coach, Rachel McKay.

Week 1 (4 weeks to go)

If you haven't already done so then get your bike cleaned and serviced. There are plenty of good bicycle shops in the area who will make sure that your equipment is in top condition and can advise on the best way to clean, lubricate and maintain your bike yourself. Make sure your tyres are pumped up to the recommended pressure at each ride and check for flints and cuts. Finally ask the shop to check your position on your bike to make sure that you will be comfortable during your ride.

You should aim to do two rides this next week. At least two hours on Sunday and a one hour ride midweek. Don't worry about speed, you're still building up your endurance. For Sunday, pick a café or garden centre about an hour away for your destination. If you can already ride for a couple of hours on your own then consider joining either the CTC or Verulam Cycle Club on their Sunday morning rides.

Hopefully you have had at least a couple of rides under your belt, an endurance ride at the weekend and a shorter one midweek. At this time of year, it's really nice to do an hour or two cycle ride on a sunny evening after work.

Your aim over the coming weeks is to build up your endurance to make sure that you can complete your chosen distance, either 40 or 60 miles, comfortably. So don't worry about speed, just concentrate on getting "miles in your legs".

If you aren't used to riding over particularly hilly terrain then don't panic, the Ride4aReason routes aren't mountainous. But you will need to be used to Hertfordshire's rolling countryside. So for your preparation, start to choose routes that include a few gentle climbs. Keep in a low gear, keep breathing deeply and regularly and aim to ride up the whole climb at the same steady pace.

Also now is the time to make sure you have the right clothing. Investing in the best quality cycling kit that you can afford will make sure that your preparation and actual ride are as comfortable as possible. Shorts made from at least six panels and with a one-piece anti-bacterial liner are designed to be worn next to the skin and will keep you comfortable for the whole ride. Similarly a good quality jersey will help keep you cool and dry by wicking away sweat as well as having handy pockets for your food, keys and money. Fingerless cycling mitts stop you getting blisters on your hands. The good news for women is that today's women-specific clothing is widely available.

If you aren't using purpose-made cycling shoes then wear at least stiff-soled training shoes. Finally if you wear a helmet make sure it fits properly. As a rule, cycling clothing should be a snug fit without being constricting. Again your local bicycle shop can advise on correct choice and fit of clothing.

By now you should be doing at least two rides a week. Remember, it's the stamina you're building up so concentrate on getting the miles in rather than trying to go at any particular speed. If you cycle with friends then make sure you're evenly matched otherwise the slower members of the group will get dragged along too quickly. If this is the case then agree set meeting points so that you can at least share the ride if not every pedal stroke.

For even the 60 mile ride then basic cycling food and drink is sufficient. Water is better than nothing, aim to drink a pint (one bottle) per hour, especially when it's hot. "Isotonic" sports drinks (essentially glucose plus salts) do help keep you hydrated, particularly on hot, dry days. Aim to drink small amounts regularly during the ride.

Food can be bananas, cereal bars (basic flapjacks are perfectly adequate), fig rolls and even jam sandwiches. Aim to eat one food item for each hour of riding. Don't wait until you feel hungry or thirsty, that's too late. Keep snacking to maintain your energy levels.

For those doing the 40 mile ride, this next week aim for at least a three hour ride at the weekend and, if you can fit them in, two one-to-two hour midweek rides as well. If you are aiming for the 60 mile ride then you should be doing up to eight hours of preparation. Again, this should still be steady but you need the extra endurance.

This will be your last week of preparation. Don't overdo it but make sure that you get at least one ride in of at least three quarters of your target distance. So, if you're aiming for the 40 mile ride then do at least 30 miles over rolling countryside. If you're doing the 60 mile route then do at least a 45 mile ride.

For the hills, it is easier to ride steadily, sitting down, in a low gear rather than trying to stand up and push a high gear over. If you watch professional cycling on the television then they only stand up to make an attack. Otherwise they sit down, spinning a low gear for mile after mile.

Also, after each ride, drinking plenty of water and a light meal such as tuna or chicken with pasta, rice or potatoes helps restore lost energy, protein and nutrients. If you're vegetarian then a boiled egg and pulses (especially soya) are good for protein.

With all this extra cycling, you may be snacking more than usual during the day. Keep to low fat snacks such as cereals, fruit and vegetables and drink at least one litre of water every day.

You should now be ready for Sunday's ride! Even if you don't think you've done enough preparation for the event, don't try to do extra this week - you'll only be tired on Sunday.

To make sure that you're in top physical shape for Sunday, drink plenty of water, eat lots of carbohydrate rich food (rice, pasta, potatoes) and get plenty of sleep, especially on Saturday night.

It's also a good idea to spend Saturday preparing your bike and kit. Keep an eye on the weather forecast (hopefully it'll be nice) and make sure everything you need is clean and ready. Do a final check and clean of your bike, paying particular attention to the tyres, cables, brakes and chain. Lubricate all moving parts and pump up your tyres to the recommended pressure (usually written on the sidewall).

By now you should be comfortable with the food and drink you need. Again, make sure you have everything ready on Saturday night. If it promises to be sunny then use sun block to prevent burning.

Breakfast on the day of your big ride is very important. Stick to carbohydrate-rich foods such as cereals (porridge or muesli are ideal) and avoid sugar-rich foods (sugary cereals) and fry-ups. A strong coffee also helps get the metabolism going.

On the ride itself, you'll be sent off in small groups. Don't be tempted to stay with a group going faster than you're comfortable with. Pace yourself and aim to reach half way feeling fresh. Keep eating and drinking regularly throughout the ride, don't wait until you're hungry or thirsty. Above all, enjoy yourself!

Rachel McKay
Verulam Cycling Club Coach