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20 I T I O
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BEGINNER TIPS
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HOW TO
 Ride further
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EXPERT ADVICE

EVERYTHING YOU NEED TO KNOW TO BUILD

YOUR SKILLS, CONFIDENCE AND FITNESS
ROAD TESTED MUST-HAVE GEAR FIRST EVENT
GREAT BIKES EVERYTHING YOU 12-WEEK PLAN TO
UNDER A GRAND NEED TO GET STARTED SPORTIVE SUCCESS
Immediate Media Company
Tower House, Fairfax Street,
Bristol BS1 3BN
Web www.immediate.co.uk
Tel +44 (0)117 9279009
EDITORIAL
Editor in Chief Richard Owen,
richard.owen@immediate.co.uk
Editor Elizabeth Elliott
Art Editors Alex Duce, Alvin Weetman

CONTRIBUTORS
Jonathan Ashelford, Harry Blackwood, Joseph Branston, Russell Burton, Nikalas
Cook, David Despau, Ben Foxall, Adam Gasson, Kate Hodgins, Simon Lees, Rob
Kemp, Wiesia Kuczaj, Simon Lock, David Motton, Ben Mullay, Emily Paddock,
Neil Pedoe, Kate Percy, Paul Robson, Seb Rogers, Warren Rossiter, Joby Sessions,
Tom Simpson, Nicola Smith, Paul Smith, Robert Smith, Neil Stevens, Tim De
Waele, John Whitney, Jesse Wild
Thanks to The CTC, Young Bristol

DEPARTMENT HEADS
Publisher Alison Worthington
Group Art Editor Matthew Hunkin

ADVERTISING
Senior Sales Manager Claire Hawkins,
claire.hawkins@immediate.co.uk
Senior Advertising Coordinator Charles Thurlow,
charles.thurlow@immediate.co.uk

MARKETING
EDITORS note
Marketing Manager David Leach,
david.leach@immediate.co.uk
The popularity of road cycling in the UK continues
CIRCULATION
Trade Marketing Manager John Lawton, to grow apace. More of us means better provision
john.lawton@immediate.co.uk
for cycling and increased consideration on the road.
PRINT & PRODUCTION
Production Co-ordinator Ian Wardle,
In this issue we aim to help you take your cycling to
ian.wardle@immediate.co.uk
Printed in the UK by William Gibbons
the next level, whether that be buying your first road
Distributed in the UK by Seymour Distribution Ltd,
2 East Poultry Avenue, London EC1A 9PT
bike, perfecting your riding technique or entering
Telephone 020 7429 4000 your first event. Inside youll find advice on finding
Chairman Stephen Alexander the right road bike, getting the correct set-up, and
Chief Executive Officer Tom Bureau
Group Managing Director, Sport Julie Harris how to improve your climbing, descending and
cornering, as well as tips on training, nutrition and
maintaining your bicycle. Theres never been a better
time to be a road cyclist, so get on your bike today!

2016 Immediate Media Company. All rights reserved. No part of this magazine may be used or reproduced
without the written permission of the publisher. Immediate Media Company Bristol Limited (company number
05715415) is registered in England and Wales. The registered office of Immediate Media Company Bristol Elizabeth Elliott, Editor
Limited is at Vineyard House, 44 Brook Green, London W6 7BT. All information contained in this magazine is for
information only and is, as far as we are aware, correct at the time of going to press. Immediate Media
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Limited nor its employees, agents or subcontractors shall be liable for loss or damage. Before undertaking any of the training or fitness advice in this magazine riders should use
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Professional medical advice should be sought should you have any pre-existing
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individuals or their equipment.

GET INTO ROAD CYCLING | 3

CONTENTS
6

10

GET STARTED

06 Reasons to ride
10 Real riders: cycling saved my life
18 Buying a bike
22 Womens bike fit
24 SUB-1000 BIKES 42 Essential kit
We help you find your first proper
road bike for less than a grand 46 Find your perfect pedals

BODY

124 Stretch yourself

128 Strengthen your core
132 Essential nutrition
134 Fuel for a big ride
132 Superfoods
118 CYCLE SURGERY
We take you through the causes and 136 Gel science
cures for common cycling injuries 142 How to stay hydrated

4 | GET INTO ROAD CYCLING

 22 50

RIDE 50 Essential pro tips

54 TECHNIQUE
Learn how to climb, descend
and corner with confidence
66 8 rules of cycling fitness
68 Training apps and gadgets
70 Get the most from Strava
74 Heart rate training
78 Power meter training
84 Club therapy
90 12-week sportive
training plan
96 First sportive
98 Race day tips
102 First audax
104 Keep it on the road:
bike maintenance
108 How to clean your bike
110 How to fix a puncture

90

136 142

GET INTO ROAD CYCLING | 5

BE INSPIRED

6 | GET INTO ROAD CYCLING


14
REASONS
TO RIDE
Road cycling has never been so popular, but if
youre still unconvinced weve got 14 solid gold
reasons why its for you!
N
ot so very long ago road bikes were
the distinctly uncool cousin of the
mountain bike. The gerneral
consensus was that the handlebars
were bent out of shape, the tyres
were precariously thin and the people in charge of
them looked like nerdy stick insects from another
planet. And we havent even mentioned the Lycra
But that was then and this is now. The road bike
scene is booming and its full of just as many
beginners as veterans. There are sportives almost
all year round up and down the UK catering for all
abilities and even women-only events in the shape
Words Simon Lock
of the Macmillan Cycletta series. Additionally, road
cycling clubs once the preserve of hardcore racers
are increasingly reacting to the surge in
participation in the sport and many are now
actively encouraging beginner members, offering
shorter alternatives to the Sunday morning
60-miler. So whether youre a complete newbie
getting on a bike for the first time, dusting off your
old bike after time off it, or youre looking to take
your riding to the next level theres never been a
better time to pull on the Lycra and get cycling. If
youre still not convinced then here are 14 reasons
why its time to hit the road!
REASONS TO RIDE
Regular cycling
means healthier
bowels and a
reduced risk of
developing
cancer
1 HEALTHY BODY
As hobbies go they dont come
much healthier. Cycling is a
great form of exercise without
putting huge amounts of
pressure on the knees like
running. With obesity affecting
25 per cent of UK adults and 10 per cent of
children, finding fun ways to keep yourself and the
family active makes a lot of sense. While helping
keep body fat down and lowering cholesterol the
knock on effects of regular cycling include
healthier bowels, better sleep and a reduced risk
of developing cancer.
2 CYCLING CITIES
As Britain continues to transform itself
into a bike-friendly nation, more money is
being pumped into our cycling cities. With 94m
being injected into eight English urban centres, as
well as four national parks, there will be yet more
cycle lanes and paths and the rise in two-wheeled
transport looks set to carry on.
3 TECHNOLOGICAL ADVANCES
Road cycling might be going through a
purple patch right now but its not like its
suddenly been invented. When the first Tour de
France was held in 1903, riders pedalled 17kg
steel bikes with wooden rims and no gears across
stages averaging 400km. Nowadays, for less than
a grand, you can get a great aluminium frame, 20
gears and some top notch components, all of
which would be more than capable of tackling a
Tour stage or two. Check out our best bikes on
page 24.
4 COMFORTABLE KIT
As well as the bikes the kit has also come
a long way. Now theres no need to suffer
over long distances when theres so much top
quality clobber on the market. Whatever the
weather theres a material out there to keep you
warm, cool, dry and, most importantly, comfy and
happy. Foreverything you could possibly need
head to page 42.
GET INTO ROAD CYCLING | 7
BE INSPIRED
Your ideal crank
length depends on
a combination of femur
length, power and
your riding style.

8 | GET INTO ROAD CYCLING

 REASONS TO RIDE

5 GOVERNMENTAL GAINS
Having wised up (somewhat) to the fact
that driving a car is not a healthy or
sustainable way to get from A to B, the
government is desperately trying to make cycling
more achievable. The Cycle to Work Scheme
allows you to purchase a bike in 12 monthly
instalments directly out of your gross pay packet,
therefore avoiding the tax. Over 100,000 people in
the UK have taken advantage of the scheme,
which is available for bikes worth up to 1000.

6 WANNABE WIGGO
Very few football fans ever get the chance
to play at Wembley and only a handful of
amateur tennis players get anywhere near
Wimbledons Centre Court, but cyclists are
different. Unlike most sports theres nothing to
stop cyclists from heading out to the famous
climbs where the pros compete. Whether its the
Tour de Frances notorious Alpe dHuez, Mont
Ventoux, or Col du Tourmalet, or Box Hill of London
Olympic road race fame, thechoice is yours. A
number of sportives featurethese killer climbs but
theres nothing tostop you heading up them
whenever you feellike it.
The number of cycle routes

7 A BEAUTIFUL MIND worldwide is growing, making a

The physical benefits of cycling are
understandably the ones that usually grab
the headlines, but there are also huge mental
gains to be had from riding your bike. Getting
regular sunlight has been proven to increase levels
of the feel good hormone serotonin while
researchers from Illinois University found that a
five per cent increase in cardiorespiratory fitness
from cycling led to an improvement of up to 15
per cent in mental tests.
routes across the UK while EuroVelos routes
across Continental Europe now total 43,000 miles.
The USBRS now boasts 5,600 miles of bike routes
across nine states with 40 states currently
planning additional routes. All of this will help
tomake travelling long distances by bike much
easier and make touring a great summer
touring holiday a great option
Photo: Cass Gilbert
12 SAVE THE PLANET
Transport is on its way to overtaking
industry as the major contributor to
CO2 emissions in the UK and the more we can do
to stem this progression the better. Private motor
vehicles generate nearly 43 per cent of carbon
emissions from transport so if just some of your

8 CHARITY CHALLENGE
Its incredible how quickly your mileage
threshold increases on a road bike and
holidayoption.

10 WINNING WAYS
journeys can be made by bike instead of car then
your conscience can feel that bit clearer.

before you know it youll be clocking up 50 miles

without thinking. From here the temptation to
push yourself will undoubtedly become too strong
and youll soon be looking for bigger challenges.
Raising money for charity is a great way to harness
this new desire for miles and there are plenty of
big rides out there. The Deloitte Ride Across Britain
takes entrants from Lands End to John OGroats in
just nine days and is a great fundraiser for a host of
charities in the UK and abroad.
For riders with a competitive edge
theres plenty of opportunity to get
out there and test yourself against fellow riders or
the clock. New sportives and gran fondos are
popping up all over the place with plenty of
13 JOIN THE CLUB
Joining a cycling club is a great way to
meet new people and its now easier
than ever. British Cycling has over 1500 registered
clubs up and down the country and despite their
female-only events and beginner-friendly reputation for being ultra competitive theyre now
distances to choose from too. a lot more open to beginners, offering different
rides according to experience. British Cyclings
11 TRAVEL AND TRAINING
The average UK commute has dropped
to 16.7 miles over the past five years,
Go-Ride programme has allowed 280 clubs to
open their doors to young riders and children
offering coaching at grass routes level.

9 THE RIGHT TRACK

Thanks to projects engineered by
Sustrans, EuroVelo and the US Bicycle
Route System (USBRS) the number of signposted
cycle routes worldwide continues to increase.
Sustrans has created 10,000 miles of signed cycle
The Cycle to Work Scheme allows you
to buy a bike in monthly instalments
directly out of your gross pay packet
making the route to work a perfect training ride.
Even if you only cycled one way youd still be well
on the way to getting your recommended daily
dose of 30 minutes of light exercise. For quick-fire
fitness results try some short intervals on your
way home.
14 ROADS LESS TRAVELLED
Once youve got to grips with the road
there are lots of new directions you
can take your cycling. If you like the tarmac
moving quickly beneath your wheels then why not
try out a time trial, or if speed is your thing perhaps
a velodrome could be the place for you. In winter
months the cyclocross season takes over parks
and trails and provides cyclists with a great way to
get off road and enjoy some mud. Beyond this
there are plenty of mountain bike disciplines to
choose from, each one more grin-inducing than
the next.

GET INTO ROAD CYCLING | 9

BE INSPIRED

INSPIRATIONAL RIDERS

CYCLING
SAVED
MY LIFE Facing long-term illness and recovery from
life-threatening emergencies, for these riders
getting out on their bikes has truly been a
life-changing experience
Words: Rob Kemp Photography: Joby Sessions

I
suffered with depression
since I was 18. Ive
spent half my life on
antidepressants and it got
to a point in late-2011 when
I thought things were not
going to end well for me if
my life carried on the way it
was going.
Bouts of medication
and counselling had little positive impact for
Warren Sneary. But a friend came to his aid
with an unusual idea. Claire was volunteering
for a project called Bike Minded for the Life
Cycle UK charity. The aim is to encourage and
enable people to get into the countryside and
experience the joys that cycling offers, he
explains. Its not just designed to be a healthy
activity, its very much focused on trying to
improve mental wellbeing too.
At the time Warren was out of work. The
strain on his finances meant he could no
longer afford to run his car restricting his
freedom and reducing his opportunities to get
back on to the career ladder. It was making
a bad situation even worse. I mentioned it to
Claire and she put me in contact with Bike
Minded. A meeting led to a chance that would
change my life.
Warren was kitted out with a trial road bike,
helmet, hi-vis vest and bike lock. The project
support meant I had to only pay 25. Its the
best money Ive ever spent. Jackie, a cycle
coach attached to the project, took me through
my paces back on the road. It was the first time
Id cycled in 25 years.
At first I was a bit apprehensive, the volume
of traffic has changed a lot! I soon found that
with her help I was getting back into the
rhythm of road work.
Warren maintains that getting involved
with Bike Minded has been a journey back into
society. Having a bike has enabled me to be
SURVIVOR
WARREN SNEARY
more social and feel less isolated. Its improved
my self-esteem through a simple formula of
exercising outdoors in fresh air and sunlight a
simple pleasure that has brought pleasures to
all areas of my life.
Im working again now, I cycle for my
commute and Im part of the Life Cycle cycling
team. We meet at weekends and do rides
around the Bristol and Gloucestershire area,

10 | GET INTO ROAD CYCLING

Without cycling, Warren Sneary
thinks that he may not be around
enjoying GET
lifeINTO
today
ROAD CYCLING | 11
BE INSPIRED

Camaraderie
has an amazing
effect on how
I feel, plus
Ive lost over
three stone
WARREN
SNEARY

> Dave Readle as well as awareness-raising events. a proper genetic test in 1994, which I cant risk running to do this because
supports Macmillans Being outdoors in the sunlight with conrmed the original diagnosis. the constant jogging of my lungs will
Physical Activity
Campaign, macmillan.
the camaraderie has an amazing Cycling has been a saviour to be damage them. Ive been mountain
org.uk/movemore effect on how I feel, plus Ive lost over honest, both physically and mentally. biking in the past over some pretty
three stone. Its transformed me both You live your life with CF and your treacherous terrain and the shocks led
> Warren appears
courtesy of mentally and physically. lungs are prone to becoming clogged to minor bleeding in my lungs.
lifecycleuk.org.uk a with thick, sticky mucus. If you cant Will progressed his life-changing
SURVIVOR:
charity helping people
combat mental illness
keep them clear it can lead to severe habit into something more competitive
infections and inammation. Over time in his teens. I used to borrow a friends
> Carl is raising
awareness for
WILL BOYES thatll cause long-term lung damage. dads road bike, until I saved up and
Epilepsy Action Will was diagnosed with cystic His condition also affects his sinuses bought my own. When I was 16 I was
@epilepsyevents brosis(CF) aged just 18 months. and digestive system. My pancreas riding most weekends with my local
> William supports Thegenetic disorder, for which cant absorb fat without supplements club and competing in time trials.
the Cystic Fibrosis there isno cure, affects the lungs so I have to be careful what I eat, he University life reduced his
Trust: cysticfibrosis.
org.uk 0300 373 1000
in particular causing breathing says. Almost everyone with CF has some competition involvement for a few
problems, severe congestion of the permanent, low-level lung infection. I years but in 1998 he started taking
> Fiona appears lungs and respiratory system and have three different bacteria growing in part in road races and hill climbs.
courtesy of
Breast Cancer Care
susceptibility to chest infections. my lungs at any time, one of which is I did love the mountain biking but
breastcancercare. Tests for CF in the 1970s, when particularly nasty and very hard to treat my chest doesnt cope too well with
org.uk
I was born, werent always reliable, if it ares up. long rides on rough surfaces. Today its
> Megan supports says Will. I had it for sure there was The key to combating the condition is road cycling, it gets me out of breath
the Stroke Association no doubt there but I found that riding to keep my lungs clear, and cycling does and is very low impact, but I have to
Helpline 0303 3033
100 stroke.org.uk
my bike as a kid helped me enjoy this. Its the catalyst for cardiovascular be careful when racing. It sometimes
life and get out among friends. Ihad activity that stops the mucus forming. feels like Im balancing on a knife

12 | GET INTO ROAD CYCLING


edge. I take fewer risks now than I used
to, Iknow that a serious stack could
havesome pretty traumatic effects on
my lungs.
Will rides at least every other day
to help ght off lung infection. Some
days its a 30-minute high-intensity
turbo session. I ride to work twice
a week a hilly 30-mile round trip
between Hudderseld and Barnsley
and at weekends Ill do a couple
of hours on my own or with my wife
Lesley one day, then a club run on the
Sunday. I ride with the Hudderseld
Star Wheelers and with Team CF, based
in Barnsley.
His most recent
competition was the
British National
Hill Climb
championships. I
nished 108th
out of 180. I
also completed
a 10-day End-
to-End, raising
over 3000 for
the CF Trust. I
was coughing for
a couple of days
afterwards but Im
proud of those results.
I know the quality of my
life would be much worse if I
couldnt ride.
Will details what would
happen if he wasnt cycling.
Within a couple of weeks the
inactivity would compromise
my lung function. I would lung infections
fall victim to the slightest
infection but one that would manifest
itself in the severest form. Id need
physiotherapy on a daily basis. I
wouldnt be able to keep my airways
clear and as a result Id need more
frequent hospital care. That involves a
period of weeks on extremely strong
intravenous antibiotics.
Id most likely need to have an
operation to t a permanent line in
my arm or chest to deliver drugs more
easily. Id struggle with work and might
need to quit if it became too much.
Without cycling I would have missed out
on some great experiences. Ive taken part
in RideLondon, the Great Yorkshire Bike
Ride and many other sportives
CARL FOSTER
Ultimately, frequent chest infections
could damage my lungs so much that
Id need to be placed on a transplant
waiting list.
Riding his bike means Will doesnt
have to face this nightmare scenario.
SURVIVOR:
CARL FOSTER
At 14 Carl Foster was diagnosed with
epilepsy. It conrmed the episodes that
had changed my life drastically. It was
so severe that I wasnt allowed to leave
the house alone in case I had an attack.
Iwas a teenager, but one who couldnt
be independent. It goes
against everything you
naturally want to do
at that age.
Carl had to live
his life carrying
out checks and
safeguards,
restricted to
where he could
go and what he
could do on his
own. Driving was
out of the question
of course and it still
is today, he says. As
his peers found their own
WILL way, Carl was restricted to
thehelpof others and, when
BOYES it came to exploring the
outside world, the mercies of
Cycling helps
Will prevent public transport.
serious Regular monitoring of his
condition meant that, in time,
he was able to do more. I got
the green light to cycle on my own and
that has helped me create a whole new
life for myself.
Short rides into town, then between
home and college progressed to
commutes and much more. Today
a regular week includes three cycle
commutes to and from work around
ve miles a time, then at the weekend
Ill do 40 to 50 miles around my home
county of Yorkshire. You cant really nd
anything at, but thats okay, the climbs
are a challenge I enjoy.
REAL RIDERS
In good weather Ill do another 20
miles a couple of evenings a week.
Without cycling I would have missed out
on some great experiences. I cycle with
friends, Ive taken part in RideLondon
(twice), the Great Yorkshire Bike Ride and
many other sportives.
Today, 12 years after not being able
to leave his own house unaccompanied,
Carl rides whenever hes able to. Last
year I rode through Camino de Santiago
in northern Spain, cycling rst thing
in the morning and then taking a long
lunch to avoid the heat. The Vuelta a
Espaa started while we were there and
it was great to see the pros riding on
some of the same routes we had tackled
only days earlier.
I treasure that experience and the
rewards riding has given me in life. I
always make sure I wear my helmet and
carry identifying information that says
I have epilepsy just in case anything
did happen. I tend to go out riding with
friends, except when commuting, thats
when Im solely independent. Just
myself and the bike, something I once
feared that Id never be able to say.
SURVIVOR:
FIONA JEFFERSON
The cancer is in my bones now. Ill
neverbe rid of it so I need to live my life
to the full. Cycling has been a salvation.
Ithas helped me psychologically to
come to terms with my diagnosis and
the prognosis. It has kept me t when
my previous love running was no
longer something my body would allow
me to enjoy.
Fiona is speaking to us two weeks
prior to ying to Vietnam for her
greatest cycling challenge to date.
Im riding with a friend from Ho Chi
Minh City in North Vietnam to Angkor
Wat in Cambodia. Ill aim to cover
approximately 500km over eight days.
Although Fionas preparation for the
epic challenge of the Southeast Asia
excursion has been a focus for her cycle
training of late, riding the bike has been
an escape from the trials of living with
inoperable cancer for many years.
The bike has kept me t and healthy.
Its provided the strength I need to
deal with treatment and the perfect
means for me to get out of the house
and do the exercise I love, says Fiona
who, following a second breast cancer
diagnosis in 2008 would run events such
as the Great North Run, between bouts
of chemotherapy and radiotherapy, to
raise money for cancer charities.
I was told I had breast cancer in
2004 when my daughter was just three
GET INTO ROAD CYCLING | 13
BE INSPIRED
years old. I underwent surgery and
chemotherapy and began running
again, doing various 10ks to raise
money for cancer research and breast
cancer care. I learnt that I had the
BRAC2 gene and in 2008 I received
that second blow.
After running the Castle to Castle
event I suffered severe pain in my
back and hips, which I put down to a
trapped nerve. For three months she
took strong painkillers until further
checks revealed malignant tumours
were causing the pain. I had secondary
breast cancer in my bones. It was a
very scary time again.
Fiona had thrived on the
therapy that outdoor
competition gave
her, but the pain
she felt through
the impact of
running became
too much
for her.
I had
not really
considered
cycling but just
to keep healthy
and to support
my immune system I
started doing spin classes.
Then I got a bike and took
to the roads. Ive been doing
DAVE
around 30km a week over
the past couple of years
READLE
From shotputter
fairly regularly around the to sports
roads and canal paths of psychologist to
Warwickshire. Ill mix it with track cyclist
longer rides in preparation
for the Vietnam to Cambodia trek. Ive
been testing myself off-road too in
Scotland and Wales.
I do suffer a lot of discomfort. The
cancer has also affected my pelvis
and some days are much tougher
than others but the bike has been a
salvation. I cant get out on it enough.
As a single parent of a teenage
daughter finding the time isnt easy.
But the quality of life it gives me, the
I do suffer a lot of discomfort.
The cancer has affected my pelvis
too and some days are much
tougher than others but the bike
has been a salvation!
FIONA JEFFERSON
14 | GET INTO ROAD CYCLING
opportunity to still fulfil ambitions
and to remain strong is something
Im thankful for. Living with cancer is a
mental challenge in itself. I get on the
bike and I get on with life in a more
positive way.
SURVIVOR:
DAVE READLE
Dave attributes time on his bike as
giving him courage to continue fighting
his cancer. I was diagnosed with skin
cancer in 2012. Id noticed red marks
on my face and body. Id studied
overseas when I was younger and I was
a sucker for the sun lounger;
I guess it caught up with
me eventually.
Skin cancer
hasnt been
the only setback
Dave has had
to contend
with. I was
a shot putter,
and was in
contention
for the 2002
Manchester
Commonwealth
Games but I ripped
my pectoral muscle
clean off my chest while
bench-pressing and that
was me out.
He diverted his athletic
ambitions towards study
and became a sports
psychologist, eventually
joining British Cycling under
the tutelage of sports psychiatrist Dr
Steve Peters. When I joined the team
I started riding. I took some stick from
the pros at first. I had to get alongside
them and get a feel for what it all
entailed they told me I needed to
learn to ride a bike properly! I kept
at it and made the 2009 Para-Cycling
World Championships and won silver
piloting Simon Jackson in the 1km
tandem TT.

In 2010 Dave broke Sir Chris Hoys
longstanding student kilo record at the
British Universities and Colleges Sport
Championships at the Manchester
Velodrome. Then he got the diagnosis.
The skin cancer has meant bouts
of treatment that are strength-sapping
but I keep riding it gives me a focus,
keeps my tness up and keeps me
mentally positive even when Ive
faced some personal tragedies.
Hospitalisation and therapy have
meant long periods of time out from
competition, but Dave returned for the
2014 Commonwealth Games as a pilot
for visually impaired teammate James
Brown in the paracycling.
I was undergoing treatment but I
decided to defer it because it was the
opportunity of a lifetime. For years Ive
been told I couldnt do certain things,
but Ive learned that its all about
perseverance, taking the knocks but
never giving up.
SURVIVOR
MEGAN GIGLIA
Megans cycling journey looks set to
take her to Brazil in 2016 and a shot
at a paracycling gold medal. Its a long
way from her journey to an accident
and emergency ward in Warwick in
January 2013 after fainting at work.
I was getting severe headaches
prior to that. I had a blood-shot eye
and a stiff neck on arrival at A&E.
An initial brain scan failed to show
anything more serious, but the doctors
advised her to stay in for further
observation and scans.
I had further tests and then
experienced some spasms in the
hospital. I was then told I had a
subarachnoid brain haemorrhage, in
basic terms a stroke, explains Megan,
who was just 27 at the time.
Her condition worsened and she
was transferred to Birminghams
Queen Elizabeth hospital to undergo
emergency surgery. As a result of the
stroke Megan was left with issues,
including paralysis of her right side,
vision and hearing damage, difculties
with swallowing and memory loss.
It was devastating but I remained
positive and truly believed Id be ne.
I was so active prior to the stroke. I
used to enjoy any sporting activity,
especially rugby. That was now
impossible. I was desperate for the
high Id get from exercise but my
body was preventing me from getting
REAL RIDERS
it. Id stay at home, searching the web
for inspiration. I needed to nd a sport
Icould do as a less able person.
Megan had only ever cycled before
as a child. I saw what happened at the
Olympics, and since then. More people
were cycling, parasport had more of
a presence and I gured it could work
for me.
She bought a bike, but only stayed
on it a few minutes at a time before
falling off. After contacting the Stroke
Association and explaining how she
wanted to pursue a dream to ride her
bike on the roads and to become an
athlete on two wheels she received
some help to invest in a turbo trainer
and rollers.
It took Megan months to develop a
technique she was comfortable with
some days proved to be better than
others. Since her stroke she has also
suffered with epilepsy.
The rollers made a huge difference
to my training and helped in my
rehabilitation, especially balance,
coordination and strength. And on
days when I wanted to ride but was
struggling with my paralysis the static
bike work came to my rescue.
But as she gained condence and
competence the bike came to her
rescue in a number of ways. After the
stroke my relationship with my partner
broke down, we split up and I became
very depressed. Getting on the bike
provided me with a focus and, in some
ways, an escape.
Megan manages much more than
staying on a bike for a few minutes
these days. An average week features
six days of riding, she says. That
includes effort days with interval
sprints over two hours, recovery and
distance rides of up to 30 miles, turbo/
rollers work, time trials over a 10-mile
distance and then weekend club rides
of anything between 40-80 miles.
Barely two years since she suffered
the stroke Megan is now racing with
the Great Britain Cycling Team, working
towards and preparing for the chance
to compete at 2016 Paralympics in Rio.
Ive recently moved to Manchester
to get the routine needed to be a
true contender as an athlete and give
everything I can to make it to Rio. I
am now competing nationally and
internationally. It really drives me to
be the best. Cycling has helped me
through such very tough times.
Megan scored two fourth places
in her rst Para-Cycling Track World
Championships in March last year, and
a pair of bronze medals at the Para-
Cycling Road World Cup in Italy in June.
GET INTO ROAD CYCLING | 15
GET STARTED

16 | GET INTO ROAD CYCLING

 INTRO

GET
STARTED
THERE ARE MILES OF BEAUTIFUL CYCLING OUT
THERE BUT BEFORE YOU HEAD OUT ITS WORTH
GETTING A FEW THINGS SORTED

Photo: Russell Burton

GET INTO ROAD CYCLING | 17

GET STARTED

Your local bike shop is still the best

place to buy a new bike despite the
many temptations of the internet
18 | GET INTO ROAD CYCLING

BUYING
A BIKE
With a wide range of road bikes available, from flat bar
to drop bar and from aluminium to carbon, choosing
the right one can be daunting. We explain where to start
A re you after a bike that youcan
do 75 miles on in a weekend,
hammer the hills with, race or
simply explore the open road
on? Whatever bike takes your
fancy, what follows is our guide
to deciding how you can get
aboard, explaining what you
need to buy, how yougo about buying it and where to
find the best possible deal
CUTTING THE COST
The Cycle to Work initiative has encouraged employer-
purchasing schemes combined with government tax
breaks. This makes it possible to treat yourself to
some serious equipment, worth up to 1,000, and feel
that youre getting something back from the taxman
at the same time always a bonus. If your company
isnt in the Cycle to Work scheme or youre self-
employed, creative financing is well established in the
bike trade. Many bigger shops and online retailers
offer good and often zero per cent credit deals that
have helped countless cyclists to access good
equipment with relative ease by spreading the cost.
Your first step should be deciding on the budget you
have available and remember that youll probably
need some new kit to make riding your new bike a
practical and enjoyable experience. If youve got less
than a couple of hundred pounds to spend you should
forget about buying a new bike, and buy second-hand
instead. Machines below this price point are often
BUYING A BIKE
made of poor quality materials, low-grade component
clones and will be very poorly assembled. A 79.99
bike can easily end up costing an extra 50 to 75 in
order to get it adjusted correctly by a competent bike
shop, so you should take that amount and put it
towards a decent one instead.
Youll also need to factor in a bare bones
maintenance budget of about 100 a year. This breaks
down to a couple of cheap tyres, a new chain, a couple
of sets of brake blocks and some workshop labour. You
could save yourself some of this by doing the work
yourself, if you feel confident enough to give it a try.
WHERE TO BUY
Your local IBD (independent bicycle dealer in trade
jargon) is still the best place to buy despite the many
temptations of the internet, especially if you take a
long-term view on warranty and after-sales service.
Person-to-person contact should ensure that you
dont get lost in the bike-purchasing woods. As
Johns Bikes in Bath told us: Were not selling bikes,
were selling cycling. Its an honest statement that
encapsulates the long-term thinking of a good shop.
But before you step over the threshold ofyour IBD,
make sure you have a firm idea of your budget and
what kind of bike youre in the market for. Keep in
mind that most local shops will have deals on offer
depending on the time of the year, and that they are
always keen to shift lastyears stock.
Theres no doubt that a lot of the best deals
available on bikes new and old are to be found on the
GET INTO ROAD CYCLING | 19
GET STARTED
When choosing a bike, check
it fits properly for maximum
comfort, efficiency and fun
Photo: Russell Burton
internet. Now that purchasing online is done with
barely aflicker of concern, you should be able to
find plenty of good deals that could save you
money while helping to keep the parcel delivery
industry afloat. But make sure to set aside at least
50-75 toget things sorted mechanically
duringthe first month because, unlike purchases
made at your IBD, you wont be able to send a
web-bought bike back for its required first service.
Consequently, any problems or tweaks will most
likely have to be dealt with at your local bike shop.
eBay and other auction sites are another
obvious option. However, we only recommend
purchasing here if youre an experienced bike
mechanic. If youre looking at buying second-hand,
its best to do so in a situation where you can
wheel the bike over to a shop for a professional
assessment before you part with any cash.
In these days of pile-em-high, sell-em-cheap
Road bikes can be battle-hardened for
commuting duties if you fit slightly bigger
and tougher tyres where possible
20 | GET INTO ROAD CYCLING
stock, large supermarkets and warehouse-sized
toy stores are another increasingly high-profile
option for bike buyers. Our advice? Stick with them
for groceries and cheap inflatable paddling pools,
and go elsewhere for bikes. The same goes for
bikes advertised in the Sunday papers or offered
free with the purchase of a cruise or life insurance:
stay away. These bike-alikes will be nothing but
trouble and feel hideous to ride.
BIKE CHOICE
For general riding such as commuting, a robust
mount is obviously preferable, but if youwant to
add a bit more fun and speed to the equation, or
start entering events, you can have your cake and
eat it too if you make the right choices.
For example, should you go for alloy, steel
or carbon? The frame material will largely be
dictated by the price, but expect either low-grade
steel or aluminium to cost up to about 400. From
this point onwards, oversized aluminium tubing
is pretty much dominant. As youhead towards
the 1000 mark youmight start seeing the
appearance ofcarbon in the fork and occasionally
in the frame.
Whatever material its made of, a road or racing
bike will get you about faster than any other type
of bike, whatever you ask of it. Fancy taking a
sedate spin? Check. Fancy entering a sportive?
Again, check. Fancy something competitive?
Another check. Road bikes will take all of these
activities in their stride. Whats more, both main
road bike variants road race and endurance
models will happily handle anything you care to
throw at them. The differences between them are
subtle but can be important, especially if you find
an endurance bike more comfortable for longer
days in the saddle.
Road bikes can also be battle-hardened for
commuting duties if you fit mudguards and
slightly bigger and tougher tyres where possible.
Also good for this are bikes fitted with disc brakes.
Having long dominated mountain biking, disc
braking is the latest technology making huge
inroads into the world of road riding, the extra
control really coming into its own in the wet. The

increasing popularity of disc brakes has also given
rise to a new type of adventure road bike thats as
equally at home on gravel and tracks as it is on
tarmac the GT Grade and Genesis Datum are
two fantastic examples of this.
COMPONENT CHOICE
Such is the state of refinement and advanced
technology in bikes today that virtually any widget
or feature you could think of has been designed,
tried, tested and put on the market, offering what
amounts to an overflowing buffet of choice.
Consequently, another way to fine-tune your bike
is to think of some of the features you want and
ask the helpful salesperson if that combination is
already available off the peg.
SIZING
We strongly recommend you not to buy any
bikeuntil youve checked itfor size. As with
clothesand shoes, sizing tends to vary between
manufacturers, sowhile you might needa road
bike with a54cm frame from onebike brand,
youmight require quite adifferent size
from another.
A good bike shop will offer you
advice on fitting, because its
Derailleur gears are very
simple and reliable,
despite the spindly looks
about more than sitting comfortably at a
standstill itsabout how the bike positions riding can be hard on kit. Get a floor pump for
youwhen youre riding,which has a huge effect
onconfidence, enjoyment, muscle health and
joint pain.
Once youve worked out your budget, bike
preference and purchasing method, youshould
stand over the bike with both feet flat on the
ground, with your legsclosetogether. Lift the bike
up or lookatthe amount of clearance to your body:
you should be ableto lift the front and back
wheels evenly off the ground by about 7-8cm,
which should give the equivalent clearance
between your crotch and the top tube (this is
known asstandover height).
BUYING A BIKE
A good bike shop will always
be happy to provide you
with helpful cycle advice
Equally important is the reach, or distance from
the saddle to the handlebar there are several
centimetres of adjustment possible here, but
make sure your preferred set-up isnt at either
extreme. You may find yourself tweaking it as you
progress. A test ride will help hugely. If youre
going for a race steed then expect a lower, more
tucked position, while a bike designed for more
leisurely use will have a higher bar so that
youadopt a more upright stance when riding.
BASIC MAINTENANCE
Try to check over your bike once a week, because
home keeping your tyres at the right pressure
means less rolling resistance and extends their
life considerably. Pay extra attention to brakes
and wipe grit off the rims and pads so they last
longer. Besure to keep your drivetrain clean, and
use a suitable lube, plus check yourtyres for
broken glass or thorns. If your maintenance skills
are lacking consider a course (see more on page
108). You can also find many bike maintenance
walkthroughs at www.bikeradar.com.
ENJOY IT!
Hopefully, youre now armed with abit of extra
knowledge and have the confidence to know what
to look for, what to ask for and how to buy it.
Remember: riding a bike is both challenging and
rewarding. But most of all its fun. Yes, there are
myriad health and wellbeing benefits, not to
mention financial ones if you chooseto commute
by bike. But nothing can beat the genuine sense of
happiness when all you focus on is the here and
Photo: Paul Smith
now of your ride and not the things to do
Post-it note on the fridge door; nothing
but movement, action and reaction.
So go ride and enjoy the freedom!
GET INTO ROAD CYCLING | 21
GET STARTED

Photo: Ben Mullay

22 | GET INTO ROAD CYCLING


MAKE YOUR BIKE A
PERFECT FIT Just tweaking a few components can make a unisex bike
more comfortable for the female form
F
emale cyclists have more choice
than ever when it comes to buying
a bike, with increasing options
aimed at women. Theres no one
definition of a female-specific bike
but the main difference between
womens and unisex bikes is the
geometry, as British Cyclings Neil
Atkinson explains. A womans
bike has a dedicated frame
geometry more suited to what manufacturers
believe to be the generic short body and arms
with longer legs female body shape, he says.
This means a shorter top tube, a steeper seat
angle and a shorter stem, all of which reduce the
length of the frame and result in a less stretched-
out fit. Components such as handlebars, cranks
and even wheels can also be scaled down to
accommodate more petite riders.
THE CHOICE IS YOURS
However, just because a bike is labelled as being
for a woman doesnt mean itll be right for you.
After all, not all women are made the same, so you
may find a unisex bike more suitable, especially,
says Neil, if youre a taller rider or, given the more
upright riding position of female-specific bikes,
want a more aggressive or race fit.
Bike fitter and physio for the New Zealand
triathlon squad Louisa Edmonston says the key to
a correct bike set-up is having the right size frame,
regardless of which gender the bike is aimed at.
After that there are many adjustments that can
be made to the size and length of the components
to fit the bike and rider together, she advises.
Neil strongly recommends a professional bike
fit, but says when trying unisex bikes its
important you dont feel overly stretched, even
when the saddle height can be correctly set. This
can lead to a number of issues, including lower
back pain, reduced power output and poor
handling. He also warns that simply scaling down
a unisex frame can lead to problems with toe
overlap. This is where the riders foot, at the
foremost position of the pedal stroke, clips the
front wheel, he explains.
Other common issues women have with unisex
bikes include uncomfortable saddles and difficulty
reaching the brake levers due to having smaller
hands. But, as Louisa says, you can take any frame
thats the right size and fine tune the details. So if
youre buying a unisex bike or simply want to
tweak one you already own, here are six simple
changes Neil and Louisa recommend to increase
your cycling enjoyment
1
SADDLE: Saddle soreness was such an issue
with the GB womens track squad in the
build-up to the London 2012 Olympics that
custom saddles were developed for the riders,
says Neil. Discomfort can mean very painful rides,
continual shifting of your position and an inability
to sustain power. While you may not have the
budget for a customised saddle, you could switch
to a female-specific design. Consider one with a
split nose, which is good for pressure relief, but
finding the right saddle is very much a case of
personal preference, so try a few different ones.
2
SEAT-POST: A set-back seat-post can be
reversed to effectively steepen the seat angle
and shorten the reach of the bike. Be aware
though that this will move you forward relative to
There are many adjustments
that can be made to the size and
length of the components to fit the
bike and rider together
WOMENS BIKES
the bottom bracket and could put you in a position
that may potentially have a negative impact on
your pedal stroke, or be stressful on your knees.
3
STEM: Women tend to have shorter torsos
than men, which can cause too long or low a
reach to the handlebars, leading to pain in
the neck, wrists or lower back. Fitting a shorter
stem is a quick and relatively inexpensive fix.
However, avoid going much below 80mm or the
handling will start to feel too twitchy.
4
HANDLEBAR WIDTH: For optimum control
and comfort you want a bar thats about the
same width as your shoulders. A good
starting point is to measure between the two bony
protrusions on the front of your shoulders and
then add a couple of centimetres, to allow for your
arms naturally spreading out.
5
CRANKS: Fitting shorter cranks can be a
solution to toe overlap. Also, if youre a
smaller rider, you may find shorter cranks
easier to turn, less stressful on your knees and
allow you to maintain a more efficient cadence.
6
LEVERS: Fitting adjustable reach levers is the
quickest way to make shifting and braking
easier for smaller hands it also reduces
strain on the wrists and hands. Shimano makes
adjustable reach STI levers and Specialized sells
simple shims that reduce reach to the levers.
GET INTO ROAD CYCLING | 23
GET STARTED

ROAD
T EST

PICK OF
THE BUNCH? 2016 looks like it will be a great year for
one-grand bikes. We take a look at six of the most
promising bikes that cost less than 1000...
Photography: Russell Burton

24 | GET INTO ROAD CYCLING

SUB-1000 BIKES

GET INTO ROAD CYCLING | 25

ROAD
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Competition for
honours among 2016s
leading sub-1000
contenders is as
fierce as ever
hether youre looking at
W
buying your first serious
road bike or adding a
winter trainer, commuter
or all-rounder to your
stable, the sub-1000
price point is still the
most competitive arena in
road bike sales. Weve picked a range
of bikes that on the surface, anyway
look to offer great value, provide
something different or represent
genuine innovation.
We have racy aluminium numbers
from BTwin, Tifosi and Specialized,
a Marin all-rounder, and a pair of
carbon fibre bikes from British firms
Boardman and Eastway, the latter
now part of online retailer Wiggle.
Decathlons BTwin brand has always
offered great value but the 2016
Triban looks particularly impressive,
with kit that wouldnt be out of place
on a 1500 bike. The CK3 is the entry
point to the Tifosi range, promising
26 | GET INTO ROAD CYCLING
exciting handling for the spirited rider
on a budget. The Specialized Allez is RATINGS
the companys affordable aluminium EXPLAINED
takeon the Tarmac theme, looking to
add further flame to the materials +++++
recent resurgence. EXCEPTIONAL
YOUR TESTER Marins Four Corners, meanwhile, A genuine class leader
Warren Rossiter aims to incorporate 30 years of off-
Cycling Pluss Senior
Technical Editor
road knowhow in a long-wheelbase ++++
drop-barred bike thats at home on VERY G
Woz has been testing
any surface and is equally capable as a
bikes for longer than One of the best you can buy
some of us have been commuter bike or a full-on tourer.
alive. Hes lucky to live
in an area that takes in
The long-standing gold standard +++
of 1000 road bikes the Boardman GOOD
steep climbs and long
Team Carbon is back for more, but
drags, and the military
looks to have stiff competition this time
Itll do the job very well
gravel roads of Salisbury
Plain provide even
morechallenging
from Eastways new Emitter range of ++
road bikes. The Emitter R4s frame is
testing conditions
at the racy end of sportive design and
BELOW AVERAGE
weighs just a kilo. But can it challenge Flawed in some way
the Boardman for carbon supremacy? +
And can the Marin battle off its racier
rivals? Weeks of testing on our favourite POOR
Wiltshire testing grounds should give Simply put, dont bother
us the answer

BTWIN TRIBAN 540 600
BTwin is the Decathlon
house brand, and has
bolstered its reputation for
delivering astonishing value with
a fully revised 2016 range. The
Triban combines a new multi-
butted aluminium frame with
MARIN FOUR CORNERS 700
The Four Corners is part
of Marins Anniversary
range that champions its 30-year
history. You may well even
recognise the two-tone paint
finish as a homage to its late
Eighties mountain bikes. As the
BOARDMAN TEAM CARBON 999
Boardmans Team Carbon
has by now topped more
1000 bike tests than you can
shake a carbon seatpost at, and
over the years the brand has built
up a range of own-brand
components to complement its
THE BIKES ON TEST
levels of kit never before seen at
such modest prices. It comes with
a predominantly Shimano 105
groupset and Mavic Aksium
wheels, components that
wouldnt be out of place on a
1500 bike.
name suggests, its a bike to ride
to the four corners of the earth,
running massive 40mm tyres
complete with a full complement
of rack and mudguard mounts,
and gears to help you get up and
over anything.
bikes, giving the Team Carbon
a cohesive look. This years mix of
Shimano 105 and Tiagra
components is joined by Mavics
semi-aero CXP alloy wheels for a
spec that continues to hit the
high-value mark.
SUB-1000 BIKES
TIFOSI CK3 GIRO CLARIS 674.99
Youd be forgiven for
thinking a bike with Tifosi
and Giro in the name would hail
from Italy. In fact its the brand of
(the admittedly Italophile)
Chicken CycleKit the people
who bring British cyclists Cinelli,
EASTWAY EMITTER R4 950
Eastway is now owned by
Wiggle, with the online
giant having taken the brand in a
new direction with a wider range
of carbon road, gravel, cyclo-cross
and urban bikes, and even a
classy track machine. The Emitter
SPECIALIZED ALLEZ ELITE 1000
Specialized design guru
Chris DAluisio has always
championed aluminium, and
with Chuck Teixeira has patented
the Smartweld process, bringing
aluminium bang up to date.
Building dome-shaped
LAS, Miche and Campagnolo,
among many others. The CK3
features a butted aluminium
frame with racy geometry and
a carbon fork, and is equipped
with Shimanos newly revised
entry-level Claris groupset.
is its out-and-out road bike,
with a fine finish and class-
leading spec taking in a Shimano
Tiagra groupset, RS11 wheels
and Ritchey components.
Can it challenge Boardman when
it comes to affordable carbon?
hydroformed channels into every
joint means theyre lighter and
stronger, and allows the frames
character to be tuned. So, like
Cannondales impressive new
CAAD12, can Smartweld be a
genuine alternative to carbon?
GET INTO ROAD CYCLING | 27
ROAD
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BTWIN TRIBAN 540
600 Decathlons budget-priced 105-equipped French flyer
I
f you saw this bikes spec sheet
theres no way that youd peg it at
600 quid. Aside from being the least
expensive bike on test, it also has the
highest-level kit based mainly around
10-speed Shimano 105 and its Mavic
Aksiums are the lightest wheels here.
BTwin also includes branded tyres, and
thats before you consider the new multi-
butted 6061 aluminium frame and
carbon fork.
FRAME
The frame mixes a slender, squared-off
top-tube with a box-section down-tube
that morphs from a square connection at
the head-tube to a rounded-off horizontal
rectangular profile where it meets the
28 | GET INTO ROAD CYCLING
Below The tallish head-tube creates
novice-friendly geometry
Bottom BTwins own brakes are an exception to
the 105 kit and very good
The highest-level
kit at the cheapest
price gets the
Triban 540 off to
a great start
bottom bracket shell. Its a purposeful chainset had us worried, but it performed
design, though it lacks the organic SPECIFICATION impeccably. The crank arms are stiff and
smoothness of the Specialized or the Weight 9.42kg (L/58cm) the deep teeth hold the chain superbly;
super-compact rounded design of the Frame Aluminium upshifts are a little slower than with
Tifosi. But the novice-friendly geometry is Fork Carbon Shimano, but its consistently secure and
Gears Shimano 105,
well suited to endurance riding, and its 10-speed, 50/34, 12-28 snag free.
long 410mm chainstays add to its Brakes BTwin
confident road manner. The 177.5mm Wheels Mavic
Aksium One
BRAKES
head-tube gives a much less aggressive Finishing kit Braking on budget road bikes is often
position than the similarly priced Tifosi or Hutchinson Equinox 2 disappointing, but not here. The design of
the racier Boardman, and is a well- 25c tyres, BTwin Ergo the own-brand brakes is very similar to
compact drop aluminium
considered design aimed squarely at the bar, alloy stem and
that of the last generation of FSA units:
kind of customer whos likely to be in the seatpost, BTwin Ergofit they come with proper cartridge pads and
market for a 600 bike. The Triban also system saddle if you saw this bikes spec sheet theres no
has fixtures for mudguards and a rear rack. way that youd peg it at 600 quid. Aside
The drivetrain is based around 10-speed from being the least expensive bike on
105, which delivers consistent shifting test, it also has the highest-level kit
and a positive lever action. The ProWheel based mainly around 10-speed Shimano

A forgiving
riding position and
decent handling is ideal
for the customer
the Triban 540
is designed for
105 and its Mavic Aksiums are the
lightest wheels here. BTwin also includes
branded tyres, and thats before you
consider the new multi-butted 6061
aluminium frame and carbon fork.
The Hutchinson Equinox 2 tyres werent
quite so good in the wet. Their slick,
slightly waxy surface resulting in the
dreaded slip-then-drift through sodden
corners far sooner than wed have liked.
THE RIDE
The ride itself is lively enough, helped
hugely by the Aksium wheels and
Hutchinson tyres, an impressive level of
kit at this price. On the hills the endurance
geometry and the excellent ergobar,
which has a Ritchey-like rearward sweep,
give you an upright position that makes it
easy to fill your lungs and concentrate on
cresting that rise.
The comfort isnt quite up to the level
of the spec. The ride position is well suited
to long-distance riding and the Ergofit
saddle, with its subtle channel and high-
SUB-1000 BIKES
HIGHS
Incredible spec for
the money, novice-
friendly ride position
and confident density padding, proved a hit. But the
handling front end transmits lots of vibration
through to your hands, and at times we
LOWS found ourselves easing off the pedals to
A lot of front-end
vibration, tyres are stretch our fingers, to stop the tingling
only average in generated by poor road surfaces. A
the wet change of tyres may help, as while the
Equinox 2s are nominally 25mm, theyre FOR A LITTLE MORE
BUY IF
Youre looking for one
on the slim side. The frame will happily BTWIN ULTRA 700 AF ROAD 750
of the best bargains take much bigger tyres and would benefit Just about the cheapest way to get 11-speed 105
on the market today from softer rubber. At this price it (with direct mount brakes), not to mention BTwins
shouldnt be too hard on the wallet to own lightweight aero wheels.
make the upgrade.
All in all, BTwin has delivered a product
likely to challenge cyclings big hitters
when it comes to that all-important first
serious road bike.
THE VERDICT FOR A LITTLE LESS
BTWIN TRIBAN 520 450
Awesome value from this very Another well-priced product from the
capable endurance bike French sports superstore, this features a new
aluminium frame, carbon fork and a Shimano
 Sora drivetrain.
GET INTO ROAD CYCLING | 29
ROAD
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TIFOSI CK3 GIRO CLARIS
654.99 Italian flavoured road bike redesigned for 2016
T
he second cheapest bike on
test is being marketed as a first
race bike or a sporty bike for
riding purely for pleasure,
and has been completely overhauled
for 2016.
The British-designed Tifosis revision
makes full use of aluminiums ability
to be manipulated even at this modest
price. And while our test model
featured Shimanos Claris, the CK3 Giro
Claris isalso available in Sora, 105 and
Campagnolo Veloce builds.
FRAME
Traditional tubing has been ditched
in favour of a huge D-shaped
down-tube, and the head-tube has
30 | GET INTO ROAD CYCLING
been revamped to a tapered design
for greater stiffness and better
handling. The top-tube is large and
ovalised where it meets the head-tube,
flattening and slimming dramatically
before joining the seat-tube.
The oversized chainstays are
designed to provide a direct feel
through the pedals, although their
profile did mean our tester occasionally
clipped a heel of his size ten shoes
when pedalling hard and leaning into
a corner.
The short chainstays and long
front end result in a low, aggressive
riding position, and with its sub-metre
wheelbase its a nimble and agile
bike, especially when descending,
Below The compact chainset pairs well
with the 12/28 cassette
Bottom Not long ago carbon forks wouldve been
rare on bikes at this price
Theres
nothing traditional
about the CK3s
design, which is fully
overhauled
for 2016
where it reacts positively to changes
SPECIFICATION indirection.
Weight 9.74kg (L) It may take a while to ascend, and
Frame Aluminium we crested our biggest climb nearly
Fork Carbon with
alloy steerer
three minutes slower than our personal
Gears Shimano Claris 8 best. But on the descent the CK3 was
speed (50/34, 12-28) within three seconds of our fastest
Brakes Tektro
Wheels One hubs,
time, topping out at 46.5mph which
Weinmann rims also goes to demonstrate our
Finishing kit confidence in its handling.
One Sport SL alloy stem,
One Sport SL alloy bar and
seatpost, Selle Royal Seta THE RIDE
saddle, Schwalbe Lugano The ride is on the firm side. Its not
Active KGuard 25mm harsh, and no vibrations get through to
tyres, FSA Tempo chainset
your hands, but if youre used to
comfortable cruisers you may find the
CK3 a bit of a brute. Some of that is
down to the wheels. The Weinmann/

Get past the
specs and the
nimble CK3 is
a confident handler
and a speedy
descender
One combination isnt heavy, but the
rims are narrow and the weighty
Schwalbe rubber feels slender even
though they are nominally 25mm
wide. The KGuard puncture protection
is great for trouble-free commuting but
numbs road feel, dulls acceleration and
makes it hard to judge grip.
The Shimano Claris drivetrain looks
classier than its price suggests, the
50/34 chainset and 8-speed 12-28
cassette offer a decent range of gears,
and shifting was accurate.
BRAKES
Braking is a bit of a mixed bag. Tektros
dual-pivot brakes have a decent action
and their one-piece non-cartridge pads
are better then the hard waxy affairs
you often find on budget bikes. The
sticky compound bites well, but when
you apply a bit more pressure they do
have a tendency to grab, though you
adjust fairly quickly to their quirks.
Credit to Tifosi, though, for the often-
SUB-1000 BIKES
HIGHS
Exciting handling,
great-looking
racy appeal
overlooked contact points. Its One
LOWS SL compact bar has a shape that
Lower-spec chainset encourages movement between the
and tyres that dull
hoods and the drops, and the cotton-
its responsiveness
like tape offers excellent comfort. The
BUY IF Selle Royal Seta saddle is long, like
You want race bike Fiziks Arione, but more plushly padded
responsiveness and and the shape allows you to move
arent concerned FOR A LITTLE MORE
with fixtures
around in the saddle. TIFOSI CK6 799.99
andfittings Tifosis CK3 has obviously been It costs a little more but this one has adventure
put together by riders, and it shows in its remit, coming with off-road tyres and fittings
in its character. Wed have preferred for mudguards and a rear rack.
a better chainset and rims with a more
modern profile, but wed happily use
this for winter training with clip-on
guards or daily commuting
throughout the year.
THE VERDICT FOR A BIT MORE STILL
TIFOSI FORCELLA 1099.99
Sharp handling, racing geometry for Has a lot in common with the CK3, but
fast riders on a budget this comes with mechanical disc brakes,
Schwalbe G-One tyres and Shimanos
 10-speed Tiagra groupset.
GET INTO ROAD CYCLING | 31
ROAD
T EST
MARIN FOUR CORNERS
700 Utilitour all-rounder from mountain bike pioneer
T
he Four Corners pays homage
to Marins mountain bike
glory years. If you lusted after
a Pine Mountain, Bear Valley
or flagship Team bike back in the day,
then youll instantly recognise the Four
Corners two-tone paint scheme.
This bike is part of Marins Utilitour
range, which is akin to GTs Grade,
Cannondales Slate and Specialized
Diverge lineups drop-barred bikes
with all-round aspirations. If youre
looking for a sharp, sportive-friendly
budget machine, this isnt for you.
FRAME
In practice, Utilitour translates to
extremely relaxed geometry. Its tall at
32 | GET INTO ROAD CYCLING
the front with a slackened-off fork and
a seriously long wheelbase in fact, at
108.5cm its one of the most stretched
weve come across.
The frame has mounts for three
bottles, front and rear panniers and
mudguards, and it has huge tyre
clearances, accommodating 45mm
road rubber (with guards) or even a
2in-wide 29er mountain bike tyre.
Carry a laptop and change of clothes
during the week, and a tent and camp
stove come Saturday morning, as
Marin puts it in its marketing blurb. And
our experience suggests this really is a
bike you could ride almost anywhere.
Once in the saddle and turning the
pedals, the Four Corners immediately
Below Rack mounts and loads
of clearance for mudguards
Bottom The 160mm diameter rotors helped
make the most of the braking
Visually,
the Utilitour
range is a throwback
to early 90s Marin
off-roaders
in a good way
reminded us of the old-school rigid
SPECIFICATION mountain bikes it pays homage to.
Weight 12.77kg (58cm) Take a time machine back to the early
Frame 413o chromoly Nineties, grab a Marin off-roader, stick
Fork Chromoly
Gears Shimano Sora
on a drop bar and youd end up with
50/39/30, 11-32 something very similar and we dont
Brakes Promax mean that in a bad way; we think its
Render-R discs
definitely a good thing.
Wheels Marin hubs,
unbranded
aluminium rims THE RIDE
Finishing kit Yes, you can feel its near-13kg weight,
Marin bar, 3D forged stem
and seatpost, WTB Volt over 4kg of which is in the wheels.
Sport saddle, Schwalbe This makes road climbs ponderous,
Silento 40mm tyres but head off the beaten track and the
Four Corners springs into life. The 4130
chromoly steel frame and slack fork
become cushioning and compliant,
helped by the huge volume tyres.

It may be
sluggish on the
road, but take to the
gravel and the Four
Seasons comes
into its own
Their dart-shaped treads bite in the
corners and at low pressures they offer
suspension-like suppleness. This makes
it great on gravel, with its super-wide
bar and even wider flare offering you
great control for an off-road ride thats
up there with GTs Grade. On Salisbury
Plains long and bumpy gravel descents
we hit around 45mph and we think its
capable of more.
Stopping this much mass with the
Render-R disc brakes does require plenty
of lever pull, because theyre not on a par
with Hayes or TRP cable discs. It certainly
made us thankful for the big 160mm
rotors. On trickier single-track sections it
lacks the Grades more nimble feel, but
we think the Four Corners would be better
when loaded with a months worth of
expedition gear, and the steel frame is
tough as old boots.
TRIPLE CHAINSET
We thought wed seen the last of triple
chainsets on the road, but it makes
SUB-1000 BIKES
HIGHS
Big on off-road
comfort and it
handles with
confidence sense on the Four Corners. Shifts are
consistent, if not that quick, but if
LOWS youre lugging this much bike up a
Its heavy and
steep hill especially fully laden
sluggish on the road
youre going to need that 30-tooth
BUY IF chainring and all of the 11-32 cassette.
Speed on tarmac is Marins Four Corners isnt for
less important than everyone its more of a Land Rover
off-road ability and FOR A LITTLE MORE
wide-ranging riding
than a Ferrari. However, if youre MARIN ARGENTA ELITE 850
capabilities lookingfor by a bike thatll commute More road-flavoured than the Four Corners, the
with ease over any surface and can Argenta has an aluminium frame, carbon fork
take in a big tour or expedition, or you and comes with Shimano Tiagra 10-speed.
just want a bike that encourages you
toditch the blacktop for the backwoods,
the Four Corners is a cool-looking,
capable companion that wont break
the bank.
THE VERDICT FOR A LOT MORE
MARIN FOUR CORNERS ELITE
Tough-riding road bike thats sorted for 1900
high-mileage daily riding on any surface The top-end Four Corners features a Columbus
Thron frame, thru-axles, and SRAMs Rival 1
groupset and hydraulic disc brakes.
GET INTO ROAD CYCLING | 33
ROAD
T EST
EASTWAY EMITTER R4
950 Budget carbon from the Wiggle-owned British brand
W
iggles takeover of the
Eastway brand has seen it
move away from urban
bikes more into the road
bike arena, with cyclo-cross, though
new track, gravel and urban machines
are also on the horizon.
Weve managed to get an exclusive
test of one of the bikes in its new
Emitter racing bike lineup, the carbon
R4, which looks set to challenge fellow
British brand Boardman in the sub-
1000 road bike stakes.
FRAME
The R4 is based around a frame
weighing just a kilo and a matched
carbon fork, both of which are very
34 | GET INTO ROAD CYCLING
impressive to see at this price. Add in
Shimanos all-new 10-speed Tiagra
groupset with no cost-cutting
substitutions Shimano wheels,
Ritchey components, Continental
tyresand a Fizik Aliante saddle and
thewhole package appears very
appealing indeed.
Like the Boardman, the Emitter is
very much a race machine, its steepish
frame angles resulting in fast handling.
The short, 99cm, wheelbase and low
front end make for an aggressive riding
position, which is backed up by its low
weight the Eastway is the lightest
here. It feels flighty and responsive
when climbing, Contis supple tyres
providing plenty of traction on
Below The Shimano Tiagra brakes work
very well
Bottom The name says Tiagra but it now has a very
105-like appearance
Impressively,
the lightweight
frame and fork is
paired with
the full Shimano
Tiagra groupset
descents, though wed have preferred
an 11-tooth sprocket to exploit the
SPECIFICATION Emitters propensity for speed. Going
Weight 8.6kg (L)
Frame Carbon downhill at speed the R4 feels planted,
Fork Carbon and free of the nervousness that can
Gears Shimano Tiagra
50/34, 12-28
come into play when bikes are this
Brakes Shimano Tiagra quick to respond.
Wheels Shimano RS11
Finishing kit
Fizik Aliante saddle,
GROUPSET
Ritchey stem, bar and Weve mentioned before how
27.2mm seatpost, impressed we are with Shimanos
Continental Ultra Sport new Tiagra groupset, and Eastway
25mm tyres
has gone for it in its entirety, along
with Shimanos RS11 wheels. Tiagra
delivers slick shifting, a look to match
and excellent brakes, whose quality
pads work well in the wet and dry
and have plenty of responsive feel at

The aggressive
riding position
and low overall weight
ensures plenty
of thrills on
the road
the levers. This allows you to feed in
braking power without having to resort
to heavy-handedly grabbing the levers
for maximum stopping power.
The wheels are some of Shimanos
most basic, but you still get quality
hubs that you can service yourself, and
the wheels are stiff under cornering
and stayed true and trouble-free during
testing. You cant ask for much more
from budget hoops.
TYRES
We were glad to see the 25mm tyres
and feel the effect of them too as the
R4 frame and fork are a firm pairing.
Thankfully, that firmness stays pretty
neutral, so though you can feel coarse
road surfaces it doesnt reach your
hands or hindquarters with the sort of
resonance that becomes wearing after
a few hours in the saddle.
Its a big plus for comfort that
Eastway has gone for a high-quality
saddle, though the same cant quite
SUB-1000 BIKES
HIGHS
Brilliant spec for
the money and a
thrill-filled riding
experience be said for the front. The Ritchey bars
compact drop is a great shape, but the
LOWS tops and the transition to the drops
Thin bar tape and a
are fairly narrow, and its wrapped in
lack of an 11-tooth
sprocket are about a foam-based gel tape that does little
the only niggles to counter the stiffness and deliver a
more comfortable ride. A thicker gel
BUY IF tape would help, as would Eastway
You want a
FOR A LITTLE MORE
lightweight
not winding the present tape quite as EASTWAY EMITTER R3 1100
racing-shaped bike tightly as it does. The next one up the Eastway Emitter range
and dont mind That said, at this sort of price thats has the same carbon frame with a complete
buying without really just nitpicking. The Emitters 11-speed Shimano 105 groupset and Shimano
trying because its
online-only
debut, as a reinvention of the Eastway RS11 wheels.
brand, is a truly impressive one and it
certainly gives the Boardman a serious
run for its money at this hard-fought,
cycle-to-work-friendly price.
THE VERDICT FOR A LOT MORE
EASTWAY EMITTER R1 2200
A seriously good bike, with class-leading The top of the range Emitter is one of the most
equipment and a ride to match cost-effective ways of getting both Shimano
Ultegra Di2 and Mavic Ksyrium wheels. Looks
 like a bargain.
GET INTO ROAD CYCLING | 35
ROAD
T EST
BOARDMAN TEAM CARBON
999 Can Mr Bs bargain carbon rule the roost again?
W
henever we test bikes
around a grand the
Boardman Team Carbon is
always one of the first in
the lineup and for good reason.
At the heart of the bike is a Toray
carbon fibre frame, which is also used
by big-hitters such as Pinarello. The
full-carbon fork, with tapered steerer, is
also unusual at this price. The geometry
is long and low, with classic road-race
angles, and although the 101cm
wheelbase is sporty rather than racy,
the bike feels just as agile as race
machines costing twice as much.
Give the Team the beans and youre
met with a pick-up thats as direct as
William Tells arrow. Settle into the
36 | GET INTO ROAD CYCLING
compact drop bar and point into a
corner and itll stick straight to the
apex and stay there.
The Continental tyres arent the
most expensive in the range, but their
all-weather grip is good. Wed have
preferred the 25mm variant, though,
especially as the 23s fitted here feel
even narrower paired with Mavics
long-standing CXP22 rim.
THE RIDE
Its testament to just how well the
frame rides that the Team doesnt
feel chattery or uncomfortable on
poor and broken surfaces. Its a firm
ride, however, and the move to 23mm
rubber feels like a retrograde step.
Below The Conti Ultra Sport tyres offer
good all-weather grip
Bottom Boardmans E4P saddle has a very Fizik
Arione-like shape and feel
The Toray
carbon fibre frame
and full-carbon
fork are unusual
at this price tag
The running gear is predominantly
Shimano Tiagra, and aside from its
SPECIFICATION external exiting cable routing on the
Weight 8.84kg (58cm)
Frame Carbon levers and the absence of an 11th
Fork Carbon sprocket its every bit a match for
Gears Shimano
Tiagra/105 50/34, 12-28
Shimanos higher-level groups. Shifting
Brakes Unbranded is pleasingly positive and smooth,
Wheels Mavic CXP Elite and FSAs Gossamer chainrings have
Finishing kit
Boardman E4P alloy stem,
a tooth pattern thats as reliable in
bar and 31.6mm seatpost, holding and moving the chain as its
Boardman E4P saddle, Shimano equivalent.
Continental Ultra Sport
23mm tyres, FSA
Gossamer chainset BRAKES
The unbranded dual-pivot brakes offer
ample power, though they do lack
the progressive feel of the Shimano
Tiagra units they replace. The middling
firmness of the pads works well in dry

The Boardmans
classic road-race
angles make for
a responsive and
exciting ride
Responsive and
exciting ride at a
conditions but in the wet they take
longer to clear water from the brake
surface before biting sufficiently.
A softer set of pads would be a big
improvement for a small outlay.
On the climbs the middleweight
wheels arent nearly as much of an
issue as we expected. The hill-friendly
from your bargain
gearing and the frames superb
responsiveness make the Team a
climbers friend, and its overall weight
of 8.84kg makes it one of the lightest
in this test.
FINISHING KIT
The long Arione-like E4P saddle
encourages you to shift your body
around. Getting up on the nose to
power along on the flat time-trial style
never gets old, while shifting back for
maximum leverage on steep slopes is
a similarly positive experience.
The sub-1000 cycle-to-work
price point is obviously crucial for
Boardmans retail partner Halfords,
SUB-1000 BIKES
HIGHS
great price
and its had to change some of the
LOWS spec from branded kit to in-house
Slightly woolly- components as a result.
feeling brakes;
That said, the E4P compact drop bar
narrow rims
and tyres has an excellent shape and is wrapped
in thick, comfortable tape. We also like
BUY IF the fact that Boardman has gone for
You want thrills size-specific stems across the range.
FOR A LITTLE MORE
road machine
Our test models long stem marks the
Team as a genuine performance bike BOARDMAN PRO CARBON 1199.99
Your extra 200 quid gets you the same frame with
that hasnt been compromised just an upgrade to 10-speed Shimano 105, Mavics
because its cheaper. Aksium wheels and its WTS tyres.
Chris and his design team still have
a machine thats very tough to beat at
this price, and one worthy of upgrading
later as it inevitably helps you become
a better rider.
THE VERDICT FOR A LITTLE LESS
BOARDMAN ROAD COMP 699.99
Budget blaster with a great chassis The Road Comp comes with a lightweight
at its heart triple-butted aluminium frame, carbon fork
and Shimano 9-speed Sora. Its a very good
bike for the money.
GET INTO ROAD CYCLING | 37
ROAD
T EST
SPECIALIZED SMARTWELD ALLEZ ELITE
1000 Updated aluminium take on Specializeds Tarmac
S
pecialized considers the Allez
the budget version of its
multi-Grand Tour-winning
Tarmac. But rather than just
making an aluminium copy of that
race-ready carbon rig, the designers
at Speshs California HQ have taken
the Tarmac as the basis and tweaked
it to make it more friendly for the
everyday rider.
The frame angles have been retained
but 15mm has been added to the
stack while keeping the reach the
same. This is still a reasonably
aggressive riding position, but means
theres a reduced risk of lower back
pain in the less flexible cyclist. The
designers have also added 4mm
38 | GET INTO ROAD CYCLING
to the wheelbase, which is
barely noticeable but should add
stability. In practice, the tried-and-
trusted Tarmac shape is already
a winner when it comes to the
trade-off between nimbleness
and stability.
THE RIDE
Our Allez felt powerful and purposeful
on the road, and was at its best
over rolling terrain. Our tester even
managed to beat one of his segment
PBs over a four-mile stretch by nearly
half a minute. This Allez lives up to its
name and really does go, responding
when you put all your power through
the pedals.
Below Specialized supplies most of the
Allezs components
Bottom Smartweld technology results in neater
and stronger welds
The frame is the
star, but this is
more than just an
aluminium version
of the Tarmac
Its no mug on the hills, either.
The rock-solid chassis feels responsive,
SPECIFICATION with the latest Tiagras shifting keen
Weight 9.42kg (58cm)
Frame Smartweld to match it. On longer, dragging climbs
Aluminium the middleweight wheel and tyre
Fork Fact carbon
Gears Shimano Tiagra
pairing does feel a little ponderous, as
50/34, 11-28 if youre working against the wheels,
Brakes Axis 1.0 rather than them working with you.
Wheels Axis classic
Finishing kit
The Axis Classics arent bad wheels
Specialized Espoir Black theyre well constructed with smooth-
Belt 23c tyres, Specialized running hubs but the frameset
shallow bar, forged stem,
deserves better. The Axis name also
Body Geometry Toup
Sport saddle, Specialized adorns the Allezs brakes. These come
Sport alloy seatpost with decent quality cartridge pads and
provide ample power, but the feel at
the levers is a bit wooden, and on fast,
twisty descents that slightly on-off feel
makes them hard to judge at times.

But its the frame thats the star.
Specializeds patented Smartweld
features joints with larger welded
areas, which creates more consistent
welds. Combined with the hydroformed
head-tube, top-tube and down-tube it
also allows more extreme butting the
tapering of wall thicknesses through
the length of a tube.
This is a win for both engineer and
rider, as the welds are stronger and
more regular, plus the frame is lighter.
Specialized hasnt skimped on the
quality of the aluminium: the Allezs
E5 alloy was used on pro-level bikes
not many moons ago, and Specialized
says its stronger and lighter than its
A1 alloy, offering the best weight and
ride quality.
COMFY CONTACTS
This also translates to very respectable
levels of comfort. Specializeds contact
points help, with a well-shaped bar and
SUB-1000 BIKES
The Allez
Elite is pleasingly
responsive, particularly
when you put
all your power on
the pedals
HIGHS
Superb Tarmac-like
handling, feels thick padded bar tape and the excellent
particularly fast over Toup Sport saddle. Its no Roubaix-
rolling terrain
style road buzz-smotherer, and it would
LOWS be improved with wider, more supple
Middling wheels tyres, but we had no issues with the
and tyres hold ride of the Allez even on the lottery of
back the chassis
British B and C roads.
performance FOR A LITTLE MORE (1)
It offers fine handling and a rigid
BUY IF yet smooth ride while being tough SPECIALIZED ALLEZ COMP 1200
The same excellent Smartweld frame as the
You want a bike enough to take day-to-day knocks, Elite is accompanied by Shimano 105 11-speed,
thats tough enough
going a long way to prove that upping the gears and lowering the weight.
for everyday use yet
can still thrill when aluminium has plenty to offer the
the mood takes you price-conscious rider. With a few
weight-saving and performance
upgrades the Elite would be a real
force to be reckoned with.
THE VERDICT FOR A LITTLE MORE (2)
SPECIALIZED ROUBAIX SL4 1200
The Allez is tough, smooth & handles well, Want to go down the more sportive-friendly
only the wheels and brakes hold it back route? Then Specializeds Roubaix is the way to
go. The SL4 has a carbon frame and Shimano
Tiagra 10-speed.
GET INTO ROAD CYCLING | 39
ROAD
T EST
WINNER
Eastway Emitter 4 Wiggle wins with its new bargain carbon Eastway
O
ur sextet starts with Tifosis CK3,
which rides like a race bike should. Its
nimble handling, swift responses and
short wheelbase make it flighty, so
novices might find it a bit of a handful, while
the only kit downsides are the square taper
chainset and narrow rims.
Spend a bit more and youll discover that
Specializeds Allez is its best yet, neatly
combining rigidity, a smooth ride, race-bike
handling and a more comfortable position.
Meanwhile, BTwins Triban comes with
Shimano 105, Aksium wheels and a 600
price tag. It feels a little harsh up front, but you
can buy a lot of comfort with the money you
save on one of the years big bargains.
40 | GET INTO ROAD CYCLING
Marins Four Corners is a bike that reminds and if your budget could stretch to lighter,
us why we ride in the first place. Forget training wider wheels youd be hard pushed to
schedules and ditch the GPS, just get on find a better basis on which to build
board and ride and we guarantee youll a top-class machine.
enjoy the experience. Its ability to Buying online wont appeal
conquer every surface is what its The Emitter 4 to all, but if youre prepared to
all about, and its only hampered looks great, has take the plunge with the new
by its weight, though when you top-quality kit and Eastway from Wiggle youll find
reach a hill you can always take performs like a great-looking bike with full
an off-road detour it costs a lot Tiagra kit, and high-quality tyres
Boardmans Team Carbon has more and saddle. The carbon frame may
long been a nailed-on classic, its not quite have the same sparkle
quality frame balancing road manners, as the Boardman, but its not far off.
racy geometry and decent comfort. Lower-spec The price is impressive, and aside from its
brakes and narrow rims stop it being quite online-only purchasing model, thin bar tape
as good as it could be, but its a fine bike, is about our only criticism.
 SUB-1000 BIKES
BTWIN TRIBAN TIFOSI CK3 GIRO MARIN FOUR EASTWAY BOARDMAN SPECIALIZED
540 CLARIS CORNERS EMITTER R4 TEAM CARBON ALLEZ ELITE
600 674.99 700 950 999 1000

Size tested 58cm/L L L 56 58cm/L 58cm

Sizes available S, M, L, XL XS, S, M, L, XL S, M, L, XL 50, 52, 54, 56, 58, 60 52/XS, 54/S, 56/M, 49, 52, 54, 56, 58,
58/L, 60/XL 60cm

Weight 9.32kg 9.74kg 12.77kg 8.6kg 8.84kg 9.42kg

Frame Aluminium Aluminium Double-butted Carbon Carbon Smartweld
chromoly aluminium

Fork Carbon Carbon with alloy Chromoly Carbon Carbon Fact carbon
steerer
Frame alignment Head-tube, fork and Head-tube, fork and Head-tube poor, Head-tube and rear Head-tube average, Head-tube, fork and
rear dropouts good rear dropouts good fork and rear dropouts dropouts average, fork fork and rear dropouts rear dropouts good
good dropouts good perfect
TRANSMISSION
Chainset ProWheel Comp FSA Tempo Shimano Sora Shimano Tiagra 50/34 FSA Gossamer Shimano Tiagra
175mm 50/34 175mm 50/34 175mm 50/39/30 175mm 50/34 50/34
Bottom bracket ProWheel external Square taper Shimano Shimano FSA BB30 Shimano
Hollowtech2 Hollowtech2 Hollowtech2

Cassette Shimano CS4600 Shimano CS HG50 Shimano CSHG300 Shimano HG500-10 Shimano CSHG300 Shimano HG500-10
12-28t 11-28t 11-32t 12-28t 12-28t 12-28t

Chain KMC KMC KMC Shimano KMC KMC 10-speed

Derailleurs Shimano 105 Shimano Claris Shimano Sora 175mm Shimano Tiagra Shimano 105/Tiagra Shimano Tiagra
10-speed 10-speed 10-speed
Gear levers Shimano 105 Shimano Claris Shimano Sora Shimano Tiagra Shimano Tiagra 10 Shimano Tiagra
10-speed 8-speed 10-speed 10-speed
WHEELS
Front and rear Mavic Aksium One One hubs, Weinmann Marin hubs, Shimano RS11 Unbranded hubs, Specialized Axis
Flier SL rims unbranded aluminium Mavic CXP Elite rims Classic
rims
Tyres Hutchinson Equinox2 Schwalbe Lugano Schwalbe Silento Continental Ultra Sport Continental Ultra Sport Specialized Espoir
700x25c Active Line KGuard Active Line KGuard 700x25c 700x23c Sport 700x23c
700x25c 700x40c
Wheel weight F 1.23kg R 1.69kg F 1.34kg R 1.87kg F 1.94kg R 2.51kg F 1.33kg R 1.91kg F 1.32kg R 1.97kg F 1.39kg R 1.97kg
COMPONENTS
Stem BTwin alu 31.8mm One Sport SL 31.8mm Marin alu, 31.8mm Ritchey alu 2 bolt, Boardman E4P, Specialized 3D
clamp, 110mm clamp 115mm clamp, 95mm 31.8mm clamp, 31.8mm clamp forged
115mm
Handlebar BTwin alu 31.8mm Alu 31.8mm clamp, Marin alu 31.8mm Ritchey alu 31.8mm Boardman alu 31.8mm Specialized Shallow
clamp 42cm 42cm clamp, 42cm clamp, 44cm clamp, 44cm drop bar, 44cm
Headset FSA FSA FSA Ritchey FSA Integrated

Saddle BTwin Ergofit System Selle Royal Seta WTB Fizik Aliante Boardman E4P Body Geometry
Toup sport
Seatpost One Sport 31.6mm One Sport 31.6mm Marin aluminium Ritchey aluminium Boardman E4P alu Specialized sport
27.2mm 27.2mm 31.6mm alloy
Brakes Tektro Tektro Render-R discs, Shimano Tiagra Unbranded Specialized Axis 1.0
160mm rotors

BTWIN MARIN BOARDMAN

55.5cm 58cm 58cm
Cockpit 68cm Cockpit 69cm Cockpit 74cm
Standover 81cm 74
72 Standover 82cm 73.5
72 Standover 82.5cm 73
71
BB height 27.5cm BB height 27.5cm BB height 27.5cm
Fork offset 4.75cm Fork offset 5.75cm Fork offset 4.75cm
48cm 48.5cm 53cm
Trail 6.1cm Trail 5.5cm Trail 6.6cm
41.5cm 44cm 41cm

105.5cm 108.5cm 101cm

TIFOSI EASTWAY SPECIALIZED

55.5cm 55cm 57.5cm
Cockpit 70cm Cockpit 71.5cm Cockpit 68cm
Standover 78cm 73
71.5 Standover 78cm 73.5
73 Standover 83cm 72.5
73.5
BB height 27.5cm BB height 27.5cm BB height 28.5cm
Fork offset 4.25cm Fork offset 4.5cm Fork offset 4.75cm
47.5cm 49.5cm 50cm
Trail 6.9cm Trail 5.7cm Trail 6.1cm
40cm 40.5cm 40.5cm

99.5cm 99cm 101cm

GET INTO ROAD CYCLING | 41

 SELECT
THE RIGHT
GEAR
Heres a guide to the basic riding
wardrobe, tools and accessories
you need to keep smoothly
spinning away the miles
Image: Russell Burton

42 | GET INTO ROAD CYCLING

 ESSENTIAL KIT

CLIPLESS
PEDALS
Buy a basic road bike and it will
most likely come with standard
flat pedals. These are fine for short
trips, but as your skills improve,
pedals that attach you to the bike
via the soles of your shoes are worth
considering. Contrary to what the
name suggests, you clip into clipless
pedals using cleats (find out more
on page 46). Pedals are the points
at which your power is transmitted
to the bike, and clipless models
allow you to transmit force without
your feet slipping.

HELMET
Helmets arent compulsory by law but they
can help protect you in the event of an
accident. Plus, you might find that if you
wear one and follow sensible precautions
on the road, youll feel more reassured
about your safety on the bike. This means
you can concentrate your efforts on
developing your technique, handling skills
and simply enjoying the ride. They are also
required when riding most events.
Theres a huge range of lids on the
market, with styles, colours, sizing and
materials and consequently prices
varying dramatically. Wearing a helmet no
longer means sweltering inside a heavy
casing light and well vented options are
the norm these days.
As with your bike, try different models
out at your local bike shop before you buy.
If a helmets going to be effective at all it
needs to be properly fitted and securely
attached to your head, which means it
should sit level, cover your forehead and
have snugly fitting straps.
ENDURA
AIRSHELL SHOES
Road shoes have stiff soles for
89.99 efficient power transfer; also your
+++++
A very neatly finished feet wont flex over the pedals. Most
carbon lid, that comes cycling shoes have threaded holes
with reinforcing in the soles so that you can bolt
bridgeswithin its EPS
core. A rotary dial takes
on the cleats you need to use with
care of horizontal clipless pedals. Its quite difficult to
adjustment, and fit walk in road cleats so some cyclists
canbefurther tweaked
with a three-position
who primarily use their bike for
vertical adjustment. commuting prefer trainer-like shoes
with embedded cleats, which are
widely used in mountain biking.
These are used with the SPD pedal
system pioneered by Shimano, and
can be worn on and off the bike.

MINI PUMP
Any seasoned cyclist will tell you that if youre riding more
than a mile or so from home on your bike you should be
prepared to fix punctures. Whether you swap your inner
tube or patch the damaged one youll need to reinflate
before you can be on your way. A lightweight mini-pump
will be barely noticeable in your pack or attached to your
bikes frame. Dont scrimp on size too much though,
because the smaller the pump the harder it will be to
inflate your tubes to 100psi, the typical pressure for road
tyres. A built-in pressure gauge is an advantage, as is a
comfortable handle.

GET INTO ROAD CYCLING | 43


BIBSHORTS
For riding in the depths of winter invest in a pair of
cycling tights to keep your legs toasty, but come
milder weather you can switch to cycling shorts.
These will be made of tight-fitting stretchy panels
to allow freedom of movement without excess
material to bunch or chafe.
Shorts come in various shapes and sizes, so find
what works for you and the weather youre riding
in. For spring and autumn, slightly heavier material
paired with knee warmers work well, but youll want
lightweight fabric in the heat. Poorly fitting shorts
can lead to chafing and discomfort.
ENDURA MITTS
FS260 While full-fingered gloves are essential for keeping your
PRO SL 99.99 hands warm and mobile when its cold, they become a
hindrance when the mercury rises. Thats where mitts, or
With three pad width and fingerless gloves, come in.
leg length choices you can
almost tailor these shorts
Designed to give you the protection of gloves without the
to fit. The pad is supportive heat, they have palm padding that absorbs road vibrations
and elasticated, and offers through the bar and will act as a shield if you hit the tarmac.
multi-thickness, while the
Pairs with mesh backs will keep you extra cool, and towelling
gripper band on the legs
and the fantastic panel sections can be handy when you need somewhere to wipe
design fit the crouched your runny nose (it happens to everyone). Look for tabs,
cycling position well. which are helpful for removing gloves.
SECURITY RATINGS
The most consistent is the Sold Secure Rating. Gold, Silver and Bronze
show how long a lock will hold out. Bronze is 1 min with basic tools,
Silver 3 mins with a wider array of tools and Gold 5 mins with more
sophisticated kit. The Dutch ART standard (rated 1 to 5+, the higher the
better) is also a good guide.

LOCK
If you leave your bike unattended at all then youre going to need to lock it. This
is one area where you truly get what you pay for: good locks arent cheap but the
best will resist anything short of power tools and make a thief look elsewhere.
Its impossible to be sure how good a lock is just by looking at it, but tests have
shown that the best protection comes from D-shaped shackle locks with hefty
armouring around the lock mechanism. The D of the lock should engage at both
ends and the key should be flat not a cylinder, which is easier to attack. If
yourekeeping your bike in the garage, consider a strong wall lock.

44 | GET INTO ROAD CYCLING


TRACK PUMP
To keep annoying punctures and rolling
resistance to a minimum, you need to
pump your tyres up regularly. While
mini pumps are excellent for roadside
emergencies they require quite a lot of
effort to get a standard 23mm road tyre
up to 100psi. Track pumps are larger
and much handier for home use. Look
for a heavy, stable base. Fold-out feet
are handy if you want to pack the pump
up and take it to events. A decent model
should have a pressure gauge, possibly a
digital one. Most road tyres have Presta
valves, but pumps with Schrader heads
too are useful.
PUNCTURE
REPAIR KIT
With punctures always a possibility,
carry a spare inner tube with you so
youre covered. If that then blows, a
puncture repair kit will be invaluable.
Standard ones will come with rubber
patches (make sure these are a
suitable size for your tyres) and some
liquid latex for sticking everything
together all you need to get home.
Take the instructions too if youre not
sure what youre doing.
GLASSES
Almost an essential, especially
if youre prone to streaming tear
ducts or like summer rides in the
country, where getting a fly or
grit in your eye is no fun at all.
Choose glasses with as much
coverage as possible and look for
photochromic or interchangeable
lenses, so you can adapt them to
the conditions dark for sunny
days, clear for night and yellow
or orange to make overcast days
look cheerful! You can get a basic
set with three lenses without
breaking the bank.
ESSENTIAL KIT
LEYZNE LIGHTS
KTV 29.99 Essential if youre going to ride after dark, lights do
two jobs: make you visible and illuminate the road.
+++++ In the city theres enough ambient light that you
Sleek and practical, this
quality set of budget get- just need small, fairly bright units that other road
you-seen lights is plenty users can see. They can be combined with reflectors
bright enough to make
you visible to other road to increase your profile. For unlit roads you need
users, with the standout something more powerful so you can see where
features being the battery youre going. Efficient, bright LEDs and lithium-ion
LED indication next to the
switch and a charge time
rechargeable batteries mean compact lights can now
from flat to full of just under pack an incredible amount of power. Theyre great for
three hours. long-distance commuting.
MOUNTING
Needs to be strong enough to hold the
light over bumps but also offer a quick
release-style system for removal. Mounts
that require no tools to fit are a bonus but
by no means necessary.
FABRIC
Look out for materials that wick
(move moisture) sweat from the
inside of the jersey to the outside,
where it can evaporate. The better
the fabric does this the more
comfortable you will be.
JERSEY
Cycling jerseys have moved
on from pro team replica kits
or simple three-pocketed tops
with a short zip and a length of
elastic to keep them in place.
You can now choose from
jerseys designed for hot weather
CRAFT GRAND
featuring venting, super-form TOUR 65
fitting tailoring or climbing fans +++++
The Grand Tour has a really
options made of the lightest soft feel, it wicks sweat
fabrics. Getting the right size is well and open weave
crucial, so see manufacturers mesh panels under the
arms help keep you cool in
advice on their ranges sizing. warmer temps. A zippered
Look for silicone grippers on the pocket on the outside of the
hem to prevent the jersey rising central pocket keeps small,
essential items secure.
up when youre crouched over
the bar.
GET INTO ROAD CYCLING | 45
GET STARTED

FIND YOUR
FEET
Upgrading to clipless pedals can make a huge difference to
your riding, but before you set foot in a bike shop we give you
the lowdown on the advantages and the pitfalls

W
hen planning the CLIPLESS TECHNOLOGY In 1983 French company Look released its first
specification on your Before we go any further its worth getting one commercially successful clipless road pedal.
new bike build theres thing straight. Despite being very much clipped in, Anyone who needed evidence of the benefits of
one piece of kit thats the term clipless implies otherwise. Clipless in Looks clipless system got just that in 1985 when
often overlooked. Your fact refers to the mechanism of cleats and Bernard Hinault won the Tour de France using the
list of components bindings that lock your shoe to the pedal, and the pedals. From here the clipless bandwagon picked
might read like the name stems from the toe-clips that this system up a host of manufacturers, most notably Time
credits to your replaced, where leather straps kept riders feet in and Shimano. Any road rider worth his salt was
ultimate bike porno but, more often than not, position. Although toe-clips have made something soon using one variety of clipless pedals or
something is missing or appears as good as of a comeback, adorning many a retro fixie, the another, and as the benefits transpired even
forgotten at the bottom of the list, well below the pedal of choice is now well and truly clipless. off-road riders started clipping in.
carbon forks, top end gearing and hand-built Although clipless pedals might seem like a
wheels. That something? Pedals. modern technological masterstroke, the first WHY GO CLIPLESS?
This might not seem like something worth example dates back to the late 1800s. Various So what do you gain from having your shoes
getting emotional about, but pedals are such designs were patented during the 20th century, attached to the pedal? With your feet clipped in
afundamental part of any ride and getting the with none gaining any notable recognition or youre utilising your hamstrings which pull up
right ones can have a massive impact. The success until the seventies, when Cinelli brought instead of solely relying on your quadriceps
improvement in performance with a pair of out the M71. Affectionately nicknamed the death pushingdown. This spreads the load between your
clipless pedals is undeniable, but the idea of cleat by American riders, the M71 system upper leg muscles, increasing pedalling efficiency
careering through traffic buckled to the bike leaves involved a hand-operated lever that needed to be and exerting up to 25 per cent more power. The
some riders feeling a little uncomfortable. But pulled before your shoe would release. Needless to balls of your feet will remain rooted to the centre
luckily, as with most things bike, theres something say this meant for a sluggish dismount and the of your pedals, which is themost efficient
for everyone and if youre in two minds as to which crashes that inspired its morbid moniker meant pedalling position, enabling your calves to
pedals you need to complete your perfect build that few riders adopted clipless pedals until the shoulder some ofthe burden as well.
then look no further. next decade. The effort exerted on a ride is reduced and it
takes longer for fatigue to kick in. As well as
increasing power and efficiency, you also benefit
TOP CLIPLESS BRANDS from increased control. Theres nothing worse
than wet trainers sliding around on a pair of flat
LOOK TIME SHIMANO
pedals, especially when climbing out of the saddle.
The original clipless brand, Look Time entered the clipless Shimanos road-ready breed of
produces simple but very market with the help of former clipless are sleek and easy to
Being attached to the bike also helps you
effective road pedals. They Look engineer Jean Beryl and use. Theyre built for perfect manoeuvre out of tight spots more easily, hopping
famously helped Bernard shot to fame when Miguel power transfer and theres a up onto curbs or over obstacles. Cycling shoes are
Hinault to his fth Tour De Indurain used its pedals pedal for all pockets. also a lot stiffer than regular footwear, which
France victory in 1985 and whilewinning his ve Tour CHECK OUT: The R540 SPD SL reduces flexion and further improves the
hasnt looked back since. titles in the early 90s. Light Action pedal is another transition of power from leg to pedal.
CHECK OUT: The Keo Classic 2 is CHECK OUT: The I-Clic2 is a fantastic choice for beginners.
an ideal entry-level road pedal great pedal with a reliable Its easy to clip in and out of, PITFALLS
with a simple design, enabling mechanism and durable hasa wide platform and is Unfortunately the haunting image of Cinellis
easy clipping, both in and out. manufacturing. reasonably priced. death cleats still looms large over a lot of riders

46 | GET INTO ROAD CYCLING


Pedals are a fundamental part of any bike,
finding the ones that are best for you
will give your riding a massive boost
and the idea of slowly toppling over at a set of
traffic lights is too much for some people to bear.
Releasing can be a bit disconcerting at first but
most pedals can be adjusted to reduce the release
tension, allowing you to bail out with ease should
the need arise.
Newbies also voice concerns over the added
strain on the knees that comes from having your
feet in a fixed position, so its best to get your
cleats set up properly. Most pedals come with
some degree of whats called float, which can be
adjusted to allow your foot to move slightly as your
body shifts on the bike.
Another slight annoyance is having to wear
cycling shoes and cleats that are uncomfortable to
walk in and make you sound like your auditioning
for Riverdance. If you think youll find this a
particular problem, you could opt for mountain
bike pedals Shimano and Crank Brothers being
two popular brands in the MTB clipless world. The
shoes generally have more recessed cleats, which
CLIPLESS PEDALS
SHIMANO
CLIPLESS SYSTEMS
STACK HEIGHT
Stack height is measured from the middle
of the pedal axle to the sole of the shoe.
A lower stack height is more efficient
because it places your foot closer to the
centre of the axle.
dont clatter on the floor as much as road shoes.
They also have soles with better grip so are more
suited to walking around off the bike. Some MTB
and touring pedals also have a larger cage, which
allows you to pedal while unclipped.
WHAT ABOUT FLATS?
If the idea of being bound to your bike is too scary,
or youre just too fond of your daps, then there are BEARINGS
some great flat pedals to choose from. Although Your pedals will come
you lose out on the energy efficiency and control with either loose or sealed
of a clipless setup, you do gain the freedom of bearings. Better quality
being able to jump on and off the bike without so pedals will come with
much as a second thought. sealed bearings as they
Your choice of pedal will boil down to what kind have a longer life
of riding you want to do, but pedals can be expectancy, but you can
swapped very quickly if your sportive machine prolong the life of your
becomes your commuter at the weekend. If your loose bearings by giving
mind isnt made up then speak to your friends, them a regular service.
seek out some experts and see if you can have a go
on a pair that takes your fancy.
GET INTO ROAD CYCLING | 47
RIDE
Photo: Seb Rogers

48 | GET INTO ROAD CYCLING

 INTRO

RIDE
FOLLOW OUR EXPERT TECHNIQUE AND
TRAINING ADVICE AND YOULL SOON BE
READY TO TACKLE THAT BIG RIDE

GET INTO ROAD CYCLING | 49

RIDE

TRAINING
TIPS FROM THE
PROS
Top riders in womens cycling
give their advice on how to be a
fitter, faster, better cyclist
Words: Elizabeth Elliott

CLIMB STRONGER
1
A great way to get stronger
on hills is by doing strength
and endurance training, says
Canyon-SRAM Racings Tiffany Cromwell. This
is where you ride seated up a climb in a bigger
gear than you normally would, at around
50-60rpm. This can be done for anything
between ve and 20 minutes. Make sure you
give yourself plenty of recovery riding with an
easier gear afterwards.
Wiggle-Hondas Chloe Hoskins advises you
to mix up your hill training, focussing not just
on long climbs but also on short, steep climbs.
An effective session I do on a punchy climb is
max, max, max one-minute efforts.
Matrix Pro Cyclings Penny Rowson says
rather than avoid hills you should seek them
out. As you improve, add more climbing into
your rides and make it fun by adding variety
such as by riding in and out the saddle, or
change pace and cadence and if you feel like
it, go for a Strava segment!
Rowsons team-mate Mel Lowther says you
shouldnt be afraid of blowing up on climbs
in training. Everyone does it and itshow you
learn the kind of pace you can ride at and also
how hard you can push yourself.
DESCEND FASTER
2
When descending always cover
your brakes and remember not to
brake hard with the front brake,
says Orica-AISs Valentina Scandolara. Try to
keep your eyes way in front and try to brake
before a corner rather than in it. Start to plan
your line before hitting the corner. If the road
is quiet, use all the width of the road, then cut

As you improve, add more climbing into

your rides and make it fun by adding
variety such as by riding in and out of the
saddle, or change pace and cadence
PENNY ROWSON
50 | GET INTO ROAD CYCLING
 Australian Nettie Edmondson is a
two-time track world champion
and Olympic bronze medallist PRO TIPS
the corner in the inside, and go wide again,
trying not to wash out too much speed. Then,
when out, stand up and push on the
pedals to get speed back again.
Use the right gear not too
light otherwise youll waste
energy and lose balance,
but not too hard or you
wont be able to sprint
out of the corners.
Remember to balance
yourself in the corners
your outside foot
should be down and you
should put some weight
on it while your bike and
bodyweight are leaning into
the corner.
Penny Rowson suggests gaining
PENNY basic skills by rst practising on the
at. Lean around corners, gradually
ROWSON gaining more speed, and get to
grips with how the bike ows, your
23-year-old
Rowson is a rider stopping distance, picking the apex
with Matrix and looking ahead, she says. Then
Pro Cycling once youre condent, transition
these skills to downhills.

MAKE EVERY
3 RIDE COUNT
Look at your time frame,
advises Wiggle-Hondas Nettie
Edmondson. If you have until midday, for
example, do a long, normal-paced road ride.
We call these rides base kilometres or base
miles to work on your overall tness. But if
you only have 30 minutes to andfrom work,
why not time yourself and make it a hard
effort to get some quality in. Make sure you
allow yourself at least ve minutes to cool
down after your effort.
Edmondsons team-mate Mara Abbott
says you should make sure every ride has a
purpose, whether thats intensity, endurance,
or just enjoyment. If you know the purpose of
your ride, you can make sure you stay focused
on that intention and make the most of the
time on the bike. This will also give you a
greater sense of condence and satisfaction.

RIDE HARDER FOR LONGER

4
Make sure you build up trying to last one-and-a-half hours with
your capacity for long them. Then increase that to two hours,
rides slowly, says Nettie two-and-a-half hours and so on.
Edmondson. Gradually Mara Abbott says being able to ride
increase your long rides for longer is also about learning to pace
by 30 minutes. Once yourself and fuelling regularly. Start
youre comfortable with easy and keep eating. If youre worried
a certain distance, you can then add in you cant complete a distance, do smaller
a bit more intensity by adding in a few loops close to home so you can stop if you
efforts here or there. Perhaps go out with need to. I rarely take this back-out option
a group of stronger riders and start off by but its good to know its there.

GET INTO ROAD CYCLING | 51

RIDE

RIDE SAFELY IN A BUNCH

5
Know your limits, says Wiggle-Hondas
Dani King. Only ride as close to the wheel
in front as you feel comfortable. Ive seen
many a rider crash in training, which is often
down to riders getting carried away. Riding
with experienced riders will help drill good
technique and etiquette into you.
Nettie Edmondson says you need to pay
attention at all times. Accidents happen when people are Olympic
distracted, so make sure youre focussing on the wheel in front, and world
champion on
even while talking to the person beside you. You dont have to the track, Dani
maintain eye contact while out on the bike! Look ahead if you King will be
can, in frontof the bunch. This will give you more warning if an turning her full
obstacle is coming. Be vocal, make sure you yell or point out an attention to the
road in 2016
obstacle or hazard if its likely to affect the bunch.

Know your limits. Only

ride as close to the wheel
in front as you feel
comfortable. Ive seen
many a rider crash
in training, which is often
down to riders getting
carried away
DANI KING

IMPROVE YOUR
6
BIKE HANDLING
Wiggle-Hondas Eileen Roe
believes cyclocross is the best
way to learn better bike handling skills. In
cyclocross you have to learn to feel the bike
moving underneath you in sand and in
mud, whether its wet or hard. If youre able
to handle a cyclocross bike in a race and
not crash, then it should be a lot easier to
control your bike on the road.
STAY MOTIVATED
7
Make sure you have a realistic
plan of what training you want
to do each week and keep it
different and interesting, and know why
youre doing each session, advises Matrix
Pro Cyclings Lucy Shaw. Try to organise
rides with other people itll push you
more and having company for longer rides
is more fun!
Dani King says you must buy into your
training and truly believe in it. This is
American Mara what motivates me, knowing the effort Im
Abbott is a two-time making is resulting in gains.
Giro Rosa winner But if you dont feel motivated all the
time you shouldnt beat yourself up about
it, says Mara Abbott. It isnt a failure if
theres a dayyou dont feel like going
out on your bike. When you give yourself
permission to be imperfect in that respect, I
think it makes the whole game a lot easier!
PREPARE MENTALLY
8
I prepare mentally by planning
my route, so I have a clear idea
of what Im going to encounter
on the ride, says Canyon-SRAMs Hannah
Barnes. Also, I make a big breakfast. That
helps my mind a lot. When I have a big
breakfast I know I have a big day ahead
of me. I make my own ride food the night
before too, which gives me something to
look forward to mid-ride.
Matrix Pro Cycling rider Mel Lowther
advises not to be xated on the time when
youre out on a long ride. Personally I never

52 | GET INTO ROAD CYCLING


Laura Trott is
a double
Olympic
champion
and will be
going for
further glory
in Rio
People forget how important rest is. Rest is just as important
as training. I try to keep off my feet for most of the day.
You want to be fresh and ready for the next days training
LAURA TROTT
think about the hours before I go out, which
makes it a lot easier to get out in the first
place. Try to think of a landmark or even
a random town that you could ride to that
you probably wouldnt be able to get to in a
shorter ride, something to achieve.
When it comes to fighting the mental
battle on a long climb Tiffany Cromwell
says its better to focus on time rather than
distance. Break it down into five or 10
minute segments to help get you through
it. I find if I look too much at the distance,
especially when youre climbing a 10, 20,
30km or longer climb, those kilometres can
tick by very slowly. Try to distract yourself
Lucy Shaw is a
development
rider at Matrix
and combines
riding with her
A-level studies
FUEL EFFECTIVELY
9
I tend to have a bowl
of cereal such as
Special K or porridge,
followed by eggs
or beans on toast
before training, says
Matrix Pro Cyclings
Laura Trott. On the bike I have jam
sandwiches as well as a few gels. I try
to eat little and often, around two to
three things an hour. Then afterwards
I try to get a pint of milk down the
too by taking in the scenery, focusing on
your breathe, your pedalling technique, and
keeping a still body all of these things
will not only help you to become a more
efficient climber but youll also find the
climb passes by quicker.
RECOVER PROPERLY
10
People forget how important
rest is, says Laura Trott. Rest
is just as important as training.
I try to keep off my feet for most of the day.
You want to be fresh and ready for the next
days training. The other thing you have to
try to not forget is to eat properly. Its good
PRO TIPS
minute I step through the door,
followed closely by lunch.
Eileen Roe says whenever she
drinks on the bike she also eats. My
coach tells me not to be scared to
eat or take a gel within the first hour
and drink a bottle an hour. Once your
stores are gone just a small amount of
dehydration reduces your performance
by 10 per cent, which is massive, and
the more dehydrated you become the
worse your performance gets.
MEL
LOWTHER
Lowther is a
former junior
national track
champion
to make sure you keep eating but that
needs to be the right things!
Chloe Hoskins says recovery days dont
mean you always have to stay off the bike
completely. I sometimes go on a mountain
bike ride to keep things fresh. I also stretch
a lot, use compression clothing and get
regular massages, all of which help my
muscles to recover.
Mara Abbott also recommends active
recovery. Im a huge devotee of yoga not
only does it balance out muscle groups, but
it gives you time to check in and get to know
your body, mandating a self-awareness
thats important in preventing injury.
GET INTO ROAD CYCLING | 53
 RIDE
Photo: Russell Burton

54 | GET INTO ROAD CYCLING


BEAT ANY HILL
Going up? We talk hill climbing training and
technique with four national champions
F
or the UKs road racers, early autumn
signals the start of a kind of silly season.
Throughout September and October every
year, youll find cyclists searching out
two-mile-long virtual cliff faces so they
can take part in hill climbs short, sharp and
painful uphill time-trials.
Some of the riders who take on these races are
specialists, but for that very reason, the
techniques, skills and advice they can share is
perfect for helping the rest of us prepare for and
tackle the climbs that we encounter in our own
rides all year round be they the local club runs, or
day-long, big-mile sportives.
SPIN TO WIN
Using lower gears and a higher cadence (cadence
being the speed at which you spin your pedals) is
the single most important rule in climbing
according to Matt Clinton, 2008 hill climbing
champion, even though he competes on a
singlespeed bike.
Every racing climb Ive won has been on a
single, fixed gear, says Clinton, but you need a
race without any downhills otherwise youll be left
with dust in your eyes. There isnt that same
mentality any more about going for big gears and
bragging about tackling climbs in your top ring. Its
much more efficient to twiddle your way up a hill
rather than grinding and zig-zagging your way up.
On longer climbs you should always aim to spin
smaller gears from the saddle says Guy Andrews,
author of The Cyclists Training Manual. This
doesnt mean continuously spinning at 120rpm
[revolutions per minute] like some of the pros in
the Tour De France, he says, but a steady
cadence of around 85-95rpm in a gear that feels
relatively easy. The key is to be able to sustain your
So much of climbing is psychological.
On longer rides particularly, its important
to break a hill down into sections
cadence and level of effort for the entire climb by
adjusting your gears to suit the gradient and key
to that is doing some homework about the climb
so you youre familiar with its length and gradient
and can judge the level of effort you can
realistically sustain.
If you do have to get out of the saddle to
overcome a gradient change or to ease aching
muscles Andrews says keep pressure on the
pedals and rise up a gearto maintain speed
and momentum.
TAKE A SEAT
Although there might be times when you need to
stand, sitting is more efficient than standing up
according to Stuart Dangerfield, five-time UK hill
climbing champion. Standing up wastes energy,
he says, because youre having to support your
body weight as well as propelling yourself
skywards. If youre alwaysgetting out of your
saddle on climbs its a sign that youre gearings
wrong or you need to work on your power.
Dangerfields view is supported by the results of
separate studies carried out by the University of
Franche-Comt in France and Utah State
University in the US. The French researchers found
that standing was less efficient when intensity is
lower than 75 per cent VO2 max, while the
Americans reported that on a 5 per cent incline
sitting down is 3.7 per cent faster than standing at
a high intensity power output of 400W. However,
the US study went on to report that the speed
difference between standing and sitting is
negligible above an incline of 15 per cent.
Richard Allen, author of Elite Performance:
Cycling, agrees. Standing up can rapidly eat into
limited energy stores, he says, and cause you to
suffer fatigue earlier than would have otherwise
HILL CLIMBING
INSTANT WIN
Standing up on the pedals
and pushing a hard gear
going up hill is less efficient
than sitting in the saddle
and spinning an easier gear
because you use more
oxygen when intensity is
lower than 75% of your
total aerobic capacity.
been the case. But for group rides, goinginto
oxygen debt can be worth it if it means staying
with a fast-moving group and making significant
energy savings later on.
SMALL STEPS
So much of climbing is psychological, says Jim
Henderson, another five-time UK hill climbing
champion. On longer rides particularly, its
important to break a hill down into sections, to see
it as a series of minor victories rather than get
daunted by the scale of the whole ride.
His advice is to play it out gradually, changing
your focus on each bend and to think about whats
going to happen 10 metres not 10 miles ahead.
Ive learned to count revs as Im pedalling to stop
my mind panicking, especially when it gets really
steep. It keeps you motivated at the same time as
focusing on a genuinely important factor.
Focusing too far into the future can also shred
your nerves. Jamie Edwards, sports psychologist
and founder of elite sports consultancy Trained
Brain, says: The weight of the task in front of you
makes you nervous, burning huge amounts of
precious glycogen and taking you away from the
calm zone where elite cyclists perform best. Youre
focusing too far ahead, asking yourself toomany
what ifs rather than focusing onthe present.
BREATHE DEEP
To combat nerves, practise belly breathing. Hold
the brake hoods with a wide grip to open your
chest for better air intake, breathe in through your
nose to a count of three, pause, then slowlyexhale
through your mouth for a count of four.
Its a similar principle to using a paper bag for
panic attacks, explains Edwards. The excess of
carbon dioxide in your system is caused by the
short, staccato breathing, and that means your
brain and other muscles simply dont have the
oxygen they need to function properly.
The longer breaths activate the
parasympathetic nervous system and slow down
your heart rate, which helps you develop a more
normal breathing pattern.
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RIDE

EXCUSES, EXCUSES
Too many riders think its impossible to get the
training in to be a good hill climber if they either
dont live near a mountain range or have a
full-time job. Not James Dobbin, two-time national
hill climbing champ, who commutes on the flat
route between Bath and Bristol.
Its about power output, he says, and that can
be achieved on the flat too, if you put your mind to
it. I do short, intense intervals on my daily
commute from Bath to Bristol, 30 seconds at over
30mph, ease off, then repeat. And I know my local
hills and know what time I should be aiming for
its like a personal VO2 max test. When its dark
Iget on my turbo trainer but, again, Ifocus more on
intensity than hours in thesaddle.
Trainer Andy Wadsworth suggests jumpsquats
for improving power output. The jump squat
combines the explosive strength of plyometric
exercises with thestrength and control of power
lifts, hesays.
Heres how: using a pair of dumbbells that add
up to about 30 per cent of the weight you can
squat one time, stand with your feet hip-width
apart, holding the dumbbells at arms length next
to your thighs, your palms facing each other. With
your chest out and your shoulders back, assume a
squat position by drawing your hips back and
bending your knees so that your legs form a
90-degree angle. Once in this position, jump
explosively while exhaling fully to straighten out
your body up and into the air. Keep your arms by
your side, lifting the dumbbells as you rise. On
your descent, inhale and draw your hips back
while bending your knees to softly land into the
starting position.
Pause momentarily before you begin your next
jump to get your muscles firing as quickly as
possible, says Wadsworth. Try five to eight jumps
in a row and concentrate on achieving maximum
height in each, landing as softly as possible.
In a study published in the Journal of Strength
and Conditioning Research, researchers found
athletes who did jump squats improved their
vertical leap height by 17 per cent in eight weeks
and their 20m sprint times also improved by a
similar amount.
LOSE POUNDS, SAVE CASH
What amazed me with how well Brad Wiggins did
in the 2009 Tour de France, when he first showed
his yellow jersey credentials, was his power-to-
weight ratio, says Chris Boardman, four-time UK
hill climbing champ. Brad obviously had the
power from track work, but he lost a load of weight
to get the results he did, especially in the hills.
You have to improve one or the other if youve
got a couple of stone to lose, youre better off
dieting or spending cash on a personal trainer than
on a lighter bike.
Im naturally quite skinny, says Boardman, so
I work on my power with interval training, but
most regular sportive riders probably need a bit of

ULTIMATE POWER UP
JIM HENDERSONS ULTIMATE UPHILL POWER SESSION

M
y one core hill session is short, sharp
and guaranteed to improve your
power output in weeks. Find a quiet
road that has a gradient of about 1 in 7 to 1 in 10
youll be too exhausted to move out of the way
of on-coming cars so dont take risks. Warm up,
then starting at the bottom, do a 100 per cent
one-minute effort so you literally couldnt put
one more ounce of energy in if you tried. At the
top, stay on the bike, coast back down and do
three minutes of active recovery, gently cycling
around. Repeat four times, do 15 minutes of
easy pedalling and repeat the whole session.
Dont worry about technique here, just put
everything you have into it so your muscles are
overloaded and youre hurting with all the lactic
acid. It should take about 90 minutes, after
which youll be completely spent.

56 | GET INTO ROAD CYCLING


INSTANT WIN
Taking longer
breaths activates the
parasympathetic nervous
system and actually slows
down your heart rate, as
well as ridding your system
of excess carbon dioxide
and increasing the
oxygen available
to your muscles.
Its climbs like these that
justify all the hard interval
work on the turbo trainer
both. It might sound obvious, but think how much
you spend on lighter components without looking
at your body.
Take a 90kg, 5ft 10in cyclist applying 200
watts of power on the flat, theyll do about
20mph. If they dropped to 73kg and applied the
same power, their speed would be 21mph.
Transfer that to a 10 per cent hill and their speed
would increase from 4.2mph to 5.1mph.
The key to weight loss has to be gradual and
healthy, says Anita Bean, author of Food For
Fitness. Incorporate gradual changes to your diet.
Start by increasing your intake of nuts 70
almonds per day, to be exact. Thats the number
that people in a City of Hope National Medical
Centre, California experiment ate daily for six
months to drop eight per cent of their body weight.
Theyre a nutrient-dense food with healthy
monounsaturated fat, protein and fibre, and make
you feel full. Grab a handful when youre feeling
peckish youll be less likely to overeat at meals.
And dont forget to drink. The worry with hill
climbers is they might not fully hydrate prior to a
race, says Bean.
Swapping a steady training ride for intervals will
shed pounds too, say researchers at the University
of New South Wales. Over 15 weeks, men who
cycled hard for eight seconds then lightly for 12
seconds for 20 minutes, three times a week, lost
6lb three times more than those who exercised
steadily for 40 minutes.
So there you have the secret formula to hill
climbing prowess: spin, sit, sprint, diet and youll
fly up those hills.
LONG CLIMBS
Tackling Alpine-style climbs? Coach Andy
Cook has the lowdown on going up
SIT DOWN
Sitting in the saddle for as much of a long
climb as possible is the most aerobically
efficient way to the top. Sitting gives the large
muscles at the back of your thighs more
leverage to pedal. Standing is more powerful
but will use vital glycogen stores faster. Even
so, getting out of the saddle occasionally is
essential to give your bum a rest, get
circulation flowing, and vary the muscle
groups that are doing the work. When you are
out of the saddle, resist rocking the bike too
much, as it is inefficient.
AND RELAX
Its a waste of energy and tiring to grip the bar
tightly, consequently tensing your upper body
as you climb. Relax! Work on climbing with
your back straight and shoulders back, with
your hands resting on the bar tops. This will
open up your diaphragm, making more
spacefor your lungs to expand into and
improve your aerobic efficiency. Changing
yourhand position will help prevent any
pressure or repetitive strain injuries such
asulnar neuropathy. When standing up, its
best to position the hands on the hoods for
maximum stability.
CHASE ME, CHASE ME!
Despite the motivational advantages of sitting
on another riders wheel up a climb, there is
little aerodynamic advantage to be had from
drafting at climbing speeds. The more likely
effect of staying with a faster rider is that youll
tire yourself out and end up walking. But if you
can find similarly paced riders, climbing in a
group is more social and may offer protection
from crosswinds or headwinds. Beware of
riding too close to the wheel in front of a rider
who is climbing seated, as when they get out of
the saddle they may slow enough that you ride
into them. Likewise, try to keep your pace when
you stand. When tackling hairpins,
remember that the shallowest
gradient is always on the
outside of the corner.
GEARS IDEAS
A cadence of about
90rpm is ideal.
Dont let a gear
get too far on top
of you before you
change down.
This will sap your
glycogen reserves Climbs can be an hour long
and changing down so dont go off too fast
HILL CLIMBING
at too slow a cadence puts a lot of pressure on
mechanicals. Just before you stand on the
pedals, change up to a bigger gear to
compensate for your lower cadence and keep
your power consistent. Change back down
when you sit down again. If the gradient backs
off or a tailwind gives you a helping hand,
change up a gear to pick up your pace and
keepyour cadence and power output steady.
Ifyou consistently find yourself struggling, fit
easier gears.
PACE, DONT RACE
Pacing is crucial to deliver your best effort on a
long climb. Some big UK sportives and most
mountainous European events have several
climbs that can take up to an hour to ascend.
So if you go too hard, too early, theres a good
chance you could blow before the top and
even if you dont, going into oxygen debt and
digging too deep into your muscle glycogen
reserves may irreparably damage your whole
ride performance. The key is to stay aerobic as
much as possible until youre ready to give it
your all perhaps in the last few miles of the
events summit finish. If youre using a heart
rate monitor, this threshold figure will typically
be at about 65 per cent of your maximum
heart rate. If youre riding on perceived exertion
alone, you need to back off when holding a
normal conversation is no longer possible.
FORGET-ME-NOTS
Practice makes perfect theres no shortcut
to better hill climbing. If you want to get better,
not to mention fitter, you need to do it again,
and again, and again, and again A regular hill
climb will also gauge your training progress.
Dont forget to fuel as you climb. An energy
gel in the preceding miles will also help you
arrive better prepared for the effort.
Lose weight: power to weight ratio is
everything for climbing, and every extra
gramme of body fat will make it
harder work and hotter too,
because fat insulates more
than muscle.
Dont let your body
overheat: make sure
you undo zips and
remove outer
layers so that your
body can
maintain the
Photo: Russell Burton
constant
temperature it
needs for metabolic
efficiency.
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RIDE
DESCEND
LIKE A PRO
Exhilarating descents are cyclings way of saying
thank you for the climbs. And they can be more
fun than scary with these tips
STAY LOOSE
Consciously relax your death grip on the bars
and release the tension from your arms and
shoulders. A stiff body will move with the
bicycle as it reacts to bumps and correcting
all that unwanted movement you weigh far
more than the bike and have considerable
inertia is tiring. It can also make things
feel sketchy. Keep plenty of weight on the
pedals and allow the bike to oat and shimmy
beneath you if it needs to, soaking up bigger
ridges by using your legs as suspension. Keep
your pedals level on the straights to help
with that.
KEEP PEDALLING
Most long descents come after a hard climb, so
suddenly relaxing your legs and then stopping
pedalling especially in a racing tuck will
make them stiffen up. To avoid this, make sure
you do some pedalling on the way down, even
if it isnt to make you go signicantly faster.
That way when you get to the next rise in the
road your legs wont let you down.
KEEP YOUR DISTANCE
Remember that neither you nor the riderin
front has brake lights, so you might get no
warning if they have to suddenly brake or
swerve. For this reason, make sure you look well
ahead down the road not just at the wheel
of the bike in front and always leave enough
room for your reaction time. How far is enough?
Only a fool breaks the two-second rule. Why
not apply the Highway Code technique to the
gap? If they really are too slow, wait for a clear
place and pass them quickly, leaving as much
space as possible.
READ THE ROAD
Correctly anticipating dangers corners that
tighten, changes in surface, wet patches,
manholes, riders behind or in front of you and
cars in side roads, for example comes from
constant observation.
Signs warn of junctions, pedestrians and
other moving hazards, treelines and phone
58 | GET INTO ROAD CYCLING
poles hint at the road around blind corners,
overhanging trees warn of damp patches, worn
white lines mean cars regularly cut the corner,
rough Tarmac means heavy-braking trafc and
perhaps a surprisingly tight corner, tight corners
can mean manholes (its where the pipes
underneath tend to clog) and crossroads mean
drivers cant look all four ways at once. And
might not even look in two.
Focus well ahead and leave your peripheral
vision to do what its fastest at: picking up
movement in black and white and quickly
processing it to the brain. Covering your brakes
at all times, even with a forenger of each
hand, will help you react quickly.
TUCK IN FOR SPEED
The lower you crouch, and the more you tuck
in your elbows, the lower your frontal area and
wind resistance and the faster gravity will
be able to propel you. If youre exible enough
youll be able to keep your head up and look
where youre going too which is important.
To get extra pace, ride with your hands
on the lower handlebar drops and dip your
torso down towards the top-tube. Choose an
appropriately big gear so you dont spin out
if you suddenly want to put the power down.
Keeping the chain on the big ring on the front
will keep a decent amount of tension in your
chain and avoid the likelihood of it jumping off
onto the bottom bracket if you hit a bump.
SIT UP TO SLOW DOWN
Just as going aero will make you descend
faster, if you want to wipe some speed off a
descent without having to resort to protracted,
rim-wearing braking, then sit upright and catch
some wind. Switching your hands to the hoods
or tops helps adddrag too, as does sticking out
your elbows and knees.
Using your body as a natural brake also helps
add control, as its a much more stable position
should you lock a wheel, and an easier position
in which to support your body weight while
braking hard.
 DESCENDING

The lower you crouch, and the more

you tuck in your elbows, the lower
your frontal area and wind resistance
Photo: Robert Smith

and the faster gravity will propel you

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RIDE

WATCH THE EXIT

Check around you on the approach for
other riders and traffic. Keep your head up
throughout the corner, looking ahead through
the apex to where you want to be on the
exit. This isnt the time for checking out the
scenery or the front wheel, because bikes will
head where youre looking.

KEEP IT DOWN LOW

Your shoulders should be relaxed and your elbows
bent stiffening up will make you over-correct
and over-brake, and less able to deal with mid-
corner problems. For the lowest centre of gravity
and best weight distribution, corner with your
hands on the drops. That way, youll easily cover
the brake levers with one or two fingers too.

LEAVE THE LEVERS

Cover the brakes throughout the corner but do
all your braking before you turn in. Freewheeling
through the corner will make you smoother, safer
and faster, since the tyres only have to deal with
cornering forces and not braking forces as well.
Over-braking during the turn is likely to make your
bike slide out underneath you, with potentially
painful consequences.

KNOW YOUR LINES

The aim is to take the smoothest, most constant
and least acute path through any corner. Starting
alongside the kerb for a 90-degree right-hand
bend, apexing mid-corner on the white line and
drifting to the kerb is the ideal, but dirty gutters
and approaching cars can limit this. Apply the
theory wisely, and try to visualise one smooth line.

60 | GET INTO ROAD CYCLING

 CORNERING

CORNER
AT SPEED
Theres nothing better than a perfect
line through a downhill corner. Here are
six top tips for tackling the bendy bits

WEIGHT OUTSIDE
Just before you turn in, lift your inside foot so
the pedal is at 12 oclock. As well as avoiding
grounding the pedal as you lean the bike over,
this will help transfer weight to the foot on your
outside pedal, which will lower your centre of
gravity (your weight is on the pedal, not the
saddle) and help push the tyres into the road.
Dont put too much weight on your hands, but a
little more pressure on your inside hand will help
your bike turn in and track the corner well.

POWERING OUT
Dont start pedalling until youre through the
corner and almost upright. You might not
need to do much catching up if the descent is
Photo: Robert Smith

steep, but if you do, you should have changed

into the right gear before the corner. Start
looking for the next turn and repeat and
above all, think smooth!

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RIDE

RULES
OF
CYCLING
FITNESS
The secret to setting your cycling potential free is
simply a question of following a few rules

I
f you just want to ride your bike for the fun of it no gold
medal sportive finishes, no weight-loss goals, no races to
win, personal bests (or even personal friends) to beat
then look away now and just enjoy riding your bike. But
if any of the above describes your goals or you simply
want to get better, faster and fitter then the rules of
fitness training will apply to you and your riding as much
as they do to the likes of Chris Froome and Mark
Cavendish. Here are the key workouts every aspiring
cyclist needs to do.

Words: David Motton

Photography: Russell Burton

62 | GET INTO ROAD CYCLING

CYCLING FITNESS RULES

GET INTO ROAD CYCLING | 63

RIDE
In races a high
lactate threshold
will help you stay
with a breakaway

1 ENDURANCE
As cycling especially all-day sportive rides is an
endurance sport, you will need to spend more time
training at an endurance intensity than anything
else, says sportstest.co.uks Dr Garry Palmer.
Endurance workouts need to be at least 60 minutes
long and ideally 120 minutes, and ridden at a strict
35-45bpm below your maximum heart rate.
2 LACTATE
THRESHOLD
For sportive riders,
the second most important
element of fitness to train after
perform it in the middle of a longer
endurance workout on a flat road. On
a more rolling road youll have to use
your gearing to stay in the right zone
backing off and spinning up
These sessions will build your aerobic endurance endurance is your threshold, inclines, and applying yourself to
base, making your slow-twitch muscle fibres more says Palmer. As your lactate push big gears hard on the descents.
efficient at fat burning. The better your aerobic base, threshold is the point at which
the more work you can do for the same effort, riding
further and faster more easily. For races, a good
aerobic base will help you get to the finishing
your muscles will start to work
more anaerobically, and be
overcome with fatigue, its clear
3 STRENGTH
Despite cycling being
a predominantly
to see why raising the level of aerobic endurance sport,
straight in better shape, and it will also enable you to
work you can do before it kicks according to research by
race harder for longer in the season.
in is so important. In sportives sports nutritionist Asker
To reach your full potential in the race season, its this is likely to happen on long, Jeukendrup, adding explosive
best to have built your endurance base throughout steady climbs, whereas in races strength workouts to your
the winter months. But if you havent, alls not lost, a high lactate threshold will regular training can have
says Palmer: Goals can still be achieved, but youll help you stay with a break or spectacular results. He and
have to adapt your training, adding more endurance put in a good time trial effort. research colleagues found
at a time when you could be improving your To train it, you need to ride that substituting 37 per cent
threshold or speed. at or slightly above your lactate of the well-trained sample
threshold, which is roughly groups endurance training with
LATE STARTER ENDURANCE SESSION 15-25bpm below your HR max. predominantly off-the-bike
After a 10-minute warm-up, ride for a constant 20 minutes at resistance training cut their
55-65% of your maximum heart rate (HR max). For maximum THRESHOLD SESSION time trial times significantly
benefit, ride these before breakfast, preferably on a turbo. After a good 10-15 minute warm-up, in just four weeks. Starting
Riding with already low glycogen stores makes these great ride for 30 minutes at a constant and finishing with a 10-minute
fat-burning workouts and will kick-start your metabolism for intensity of between 81 and 85% of cycling warm-up and
the rest of the day, says Palmer. These short workouts should
your HR max. A turbo trainer is ideal warm-down at 75% HR max, the
be in addition to a weekly two to three-hour endurance ride.
for this tightly controlled effort, but subjects performed sets of off-
if you dont have one, look to the-bike resistance exercises.

64 | GET INTO ROAD CYCLING


Increased strength is not the
only benefit though. According
to weightlifting-turned-
strength-conditioning expert
Harvey Newton, it also improves
local muscular endurance,
and plays a key role in injury
prevention by strengthening
connective tissue in muscle,
tendons and at their attachment
sites onto bones.
STRENGTH SESSION
With the following gym-based
exercises, you need to initiate the
exercise movement explosively for
maximum benefit. Make the
eccentric contraction part of the
exercise (where the muscle
lengthens under load) as gradual and
controlled as possible. Separate sets
with short recovery periods.
1 Warm up for 10 minutes on the
bike at 75% HR max
2 2 sets of squats with 30 reps
3 2 sets of 30 leg presses
4 2 sets of 30 leg pulls
5 2 sets of 30 one-leg step-ups
6 Warm down for 10 minutes on
a bike at 75% HR max Repeat
steps 2-6.
4 AEROBIC
CAPACITY
Otherwise known
as VO2 max, your aerobic
capacity is a measure of how
much oxygen your lungs can
process when youre cycling
flat out before your muscles
start working predominantly
anaerobically. Everyone has
a different VO2 max and to
a large extent its limited by
your genetic makeup and
your age, as it typically drops
by about one per cent per year
beyond your 25th birthday. But
whatever your potential, you
still need training to make the
most of it.
To put it into perspective, an
untrained persons lactate
threshold is roughly 50 per cent
of their true aerobic capacity,
while well-trained elites might
be able to keep working up to
about 90 per cent without the
lactic burn signalling a
beginning of the end. The good
news is that, according to
research by French exercise
physiologist Veronique Billat,
training at your VO2 max can
improve endurance and strength
as well as push up your
anaerobic threshold from below.
VO2 MAX SESSION
After a good 10-15 minute warm-up,
ride two to three intervals of
3 minutes at the hardest possible
intensity that you can sustain for
each interval. Separate each interval
with a 3-minute recovery period of
easy pedalling. As you get fitter and
find the efforts easier, increase the
number of intervals gradually up to
five. Finish the session with a
10-minute warm-down of easy
pedalling. Dont do more than one
ofthese sessions a week.
CYCLING FITNESS RULES
FIVE
POWER
Power is defined as work divided by time so an
increase in cycling power requires either more force to
the pedals during each pedal stroke, or more pedal
strokes of the same force in a given time. The first is
what youre developing with the Strength session (see
rule no 3), while the second can be developed with
maximum cadence jumps.
Jumps are different to sprints, in that jumps focus
on acceleration based on the maximum cadence you
can manage, using a smaller gear, says US strength
and conditioning coach Robert Panzera, and
practising them will build your bodys capacity to
develop the most work over short periods of time
improving both your sprinting as well as your ability to
surge and break away on road races. Youll also find
latching onto a beneficially fast-moving bunch in a
sportive a doddle.
POWER SESSION
After a long warm-up of about 30 minutes, do five maximum cadence
jumps of 10-12 pedal strokes, with a minute of easy pedalling recovery
in between. Alternate in-the-saddle efforts with out-of-the-saddle
efforts and pedal as high a cadence as you can at least 120rpm.
Repeat the jump set three times, with 5 minutes of recovery-intensity
soft-pedalling in between. Try to build the intensity of each jump and
each set progressively. Theres no point in trying to use HR zones for
this kind of short, sharp interval.
6 TESTING
Regularly measuring
your performance and
rate. I prefer to call this the
waking heart rate, says Palmer,
as the best way to measure
physiological data is not just a it is by setting your alarm 15
great motivator to stay on track minutes early, then waking up
with your training, its also an and putting your HR strap on,
essential part of training pressing start on the heart rate
efficiently, so that you can monitor and going back to sleep
ratchet up your training load as with the alarm on snooze. Take
you adapt and improve. This is the average HR of your snooze
one of the big advantages of time, and thats your waking
training by heart rate, says HR, and a good measure of how
Palmer, as once youve rested and recovered you are.
established your training HR After a week or so youll be
zones, they wont change able to use this reading to
significantly as you get fitter. regulate the days training
To establish training zones intensity: If its 5bpm too high,
you need an accurate measure you modify your days training,
of your maximum heart rate, as says Palmer, 10bpm too high
the zones are set as percentage and you take a rest day.
ranges of that. Typically five The most accurate way
zones are used: active recovery to get your max HR, and
(<75% HR max), aerobic/ therefore work out beyond
endurance (76-80% HR max), doubt your correct HR training
lactate threshold (81-85% HR zones, is as part of a full
max), sub-anaerobic threshold physiological test in a sports
(86-90% HR max), and science lab, with the likes of
anaerobic (>90% HR max). sportstest.co.uk. Alternatively,
The other significant heart you could perform your own
rate value worth regularly field test which you should
measuring is your resting heart only undertake if you are
GET INTO ROAD CYCLING | 65
RIDE
A good warm-up
opens up the blood
capillaries and regulates
your breathing

7 WARM UP
AND COOL DOWN
Warming up and cooling down are both essential
to get the maximum out of your training without
risk of injury and, according to research at Calgary
University, get it right and it will boost your
performance. A good warm-up opens up blood
Use a steady climb
to work out your HR
max for accurate
training sessions

relatively fit and you already
exercise fairly regularly.
capillaries, activates neuromuscular systems,
regulates your breathing, kick-starts your biological HR MAX TEST
cooling systems and warms up muscles. Warm up for a good 15 minutes, with
For racing or interval training, always include a few short jumps to get your body
some brief high-intensity efforts in your warm-up firing on all cylinders. Find a long,
not all-out sprints so much as short bursts at a steady climb that would take you at
high cadence. These short, hard efforts prime the least 20 minutes to complete, then
relevant neuromuscular and energy systems that start your heart rate monitor and
will be needed in your session or ride. According start pedalling up the hill at a
to the Calgary research, these sprints cause a moderate cadence of about 80rpm.
biochemical reaction in the muscle called PAP Every two minutes increase your
(post-activation potentiation), which enhances cadence by about 3rpm or change up
the muscles contractile response. But this only to a bigger gear. Do about five of
improves performance for the following 5 or 10 these step-ups in effort until you
minutes and the researchers found that the cant sustain the effort for the full
benefit can easily be wiped out if the warm-up two minutes, then get out of the
is too strenuous. So dont go too hard! saddle and sprint for 15-30 seconds.
Stop, get both feet on the ground
DONT STRETCH! At least dont static stretch before a race or and look at your heart rate monitor
event: research at the University of Limerick in Ireland and at reading. This is your HR max.
leading research institutes has shown that pre-exercise static
stretching may actually tighten your muscles, make them more
prone to injury and can have a negative effect on endurance
too. Save the static stretching for after your ride to increase your
8 RECOVERY
Recovery is as
important for getting
flexibility and improve your riding position, as well as release fit as the exercise itself,
over-tight muscles and strengthen weak ones. because its only when youve
WARM UP Ride steady at recovery intensity (75% HR max) for completed your training session
10-15 minutes, then perform 3x10-second hard efforts at a or race that the body can repair
high cadence with 3 minutes of active recovery in between. damaged muscle tissue, refuel
COOL DOWN Ride at recovery intensity (75% HR max) for at muscle glycogen and prepare
least 10 minutes and let your heart rate drop back down for the new level of physical
towards resting level. The active recovery will help your muscles exertion that youre asking of it.
flush themselves of any remaining lactic acid from your session, Recovery is important for every
and help your breathing return to normal. level and timescale of cycling
fitness. From sleep, to the time
off the bike at the end of the
season, to pre-race tapering,
to the active recovery rides
after race days, to the short,
soft-pedalling recovery breaks
between ultra-tough intervals
all are durations of rest that
are designed to help you do the
maximum level of work again as
soon as possible.
Maximising recovery is at
the centre of training by heart
rate zones too, says Palmer,
as the zones help you target
separate types of muscle fibres
in each session. This means
the next session can target a
different type of muscle fibre,
while the first lot of fibres get
the maximum time to recover
before its their turn to be
trained once again.
RECOVERY RIDE
No need to warm up for a recovery
ride, just ride and ensure that your
heart rate doesnt leave the recovery
zone less than 75% HR max. Ride
for at least two hours, trying to avoid
any hills, competitive riding buddies
and boredom-induced sprints. As
with all sessions, hydrate properly
throughout your ride and be sure to
have prepared a carbohydrate and
protein recovery drink or skimmed
milk chocolate drink for when you
get back.

66 | GET INTO ROAD CYCLING

OUT NOW!
MORE BIKES
MORE GEAR
MORE ADVICE
THAN EVER

THE MANUAL FOR THE MODERN ROAD CYCLIST > ON SALE NOW
RIDE
TECH
KNOW
HOW
Technology is revolutionising the way we ride
making it safer, easier and more fun. Heres
a look at some of the best hi-tech tools thatll
help you get more from cycling
BEST ONLINE
TRAINING TOOLS
STRAVA FREE
Create a free account on strava.com
and you can record the distance,
route and speed of your rides on your
mobile phone via the free Strava app
or GPS. The information is then sent
to your online account, where you
can analyse it and see how you fare
against others. Create a leaderboard
with your cycling buddies, test your
performance against anyone in your
area, or work alone to improve your
times and power output. Discover
more on page 70.
www.strava.com
VELOZONE FREE
This free online tool allows you to
upload and comment on routes and
photos, analyse your performance,
get tailored training plans (for an
additional fee) and compete with
other riders via leaderboards. Event
listings and competitions are on
hand to provide you with some extra
training motivation. Velozone has also
launched a free iPhone app for use
onthe go.
www.velozone.com
68 | GET INTO ROAD CYCLING
BEST APPS
RIDE ID FREE
This ingenious app could save your
life in the event of a crash. It turns
BEST VALUE
your phones screen saver into an ID SMARTPHONE
MOTOROLA MOTO G (3RD GEN)
card, showing two emergency phone
numbers, your name, date of birth, FROM 159
blood type and any medical conditions
you might have. The third iteration of the Moto G is less
iPhone and Android chunky than its predecessors while the
superb build quality, big, clear screen, lag-
BIKE DOCTOR 3.99 free performance and all-day battery life
are perfect for long rides using hefty GPS
This app explains how to do 40 of the apps. Its water-resistant too.
most common repairs. From fixing www.motorola.co.uk
punctures to stopping gears from
skipping, it takes you through each
method step by step. Theres also a
safety check to make sure everything
is running smoothly before you set off.
iPhone and Android
BIKE HUB FREE
BEST SMARTPHONE
Get from A to B via the best route APPLE IPHONE 6 FROM 459
for cycling. This app lets you decide
between a quiet route, a fast route or At over 450, handsets only are pretty
a balance of the two. Theres also a expensive, but cheaper with contracts
list of local bike shops included, which through network providers. The iPhone is
is super-handy if you experience any king, with a top spec and the widest range
mechanical problems. of accessories, apps and compatibility.
iPhone and Android www.apple.com/uk
 HI-TECH TOOLS

BEST VALUE GPS

CATEYE STEALTH EVO 100

An upgrade of the Stealth 10, the Evo

is CatEyes base model GPS-enabled
computer. Offering good functionality for
the price, the Evo is easy to use and has
three customisable screen options, so you
can select the data you want to view while
cycling. Upload and share data via the
included USB cradle.
www.zyro.co.uk

BEST TRAINING GPS

GARMIN EDGE 510 250

Garmin started the whole GPS computer

ball rolling and it still sets the standards
for premium performance. The Edge 510
has a 44x35mm screen, weighs 80g, and
is fantastic to use. But accessories cost
extra 125 more gets you a bike mount,
a heartrate monitor and a cadence sensor.
www.garmin.com

GET INTO ROAD CYCLING | 69

 GET
MORE
KUDOS

Many users dont realise they have

a host of undiscovered additional
functions at their disposal too

Free online GPS tool Strava is a great way
to track your progress and challenge your
friends. Heres how to get the most from it
Words: Wiesia Kuczaj
S trava (www.strava.com),
the free online network for
athletes, is hugely popular
among cyclists from
beginner level to Grand
Tour pros. The Segment
Leaderboards and Challenge features are
1 HEATMAPS/ROUTE BUILDER
One for the curious types, the Heatmaps
feature allows Strava members to view the
most ridden routes in a given area, anywhere
in the world. Its part of My Routes on
your online dashboard. By selecting Create
New Route and switching on the Global
Heatmaps toggle in the Map View Options
Photo: iStockphoto.com
menu on the left of the screen, youll see
the roads and bike paths change colour. The
denser the colour, the more its been ridden by
fellow Strava members.
This also assists the Route Builder, which
allows you to plan and save your routes.
STRAVA
well known and used by riders finding
motivation from the friendly competition that
Strava inspires. But many users dont realise
they have a host of undiscovered additional
functions at their disposal too. Here are five
lesser-known ways to use Strava to help you
get even more out of the tool.
Whether youre looking to conquer little-
known roads in your local area (look for the
pale blue lines), or interested to see the
most popular routes on the other side of the
world, Heatmaps is a handy tool waiting to be
used. Its particularly useful if youre heading
on holiday and taking your bike if youre
planning a leisurely flat ride around an Italian
lake, or aiming for a spot among the pros
on a French col leaderboard (simply switch
Elevation On at the bottom of the screen to
check out the terrain as you go), this is where
to plot your ride.
GET INTO ROAD CYCLING | 71
RIDE

2 SEGMENT EXPLORE
So youve planned your new
route, but how do you know if a
particular segment is suited to
your abilities? In the Explore
area of the dashboard, select
Segment Explore and you can
find the vital statistics for any
existing segment on the global
map, including distance, grade,
elevation and current KOM/QOM
times. This feature also helps you
plan how to tackle the segment,
giving you a heads-up of where
its particularly tough or eases
off, so you can measure your
effort and give it your best shot.

3 EFFORT COMPARISON
Once a rides finished and the activitys been
uploaded to Strava, most riders take a glance
at their distance, speed and where theyve
landed on the segment leaderboards but dont
venture into much further analysis. Dont
miss out on the Effort Comparison tool, which
allows you to view a reenactment of your
performance on a segment compared either
with yourself on previous attempts, or other
members, from the friend you rode with that
day to the reigning segment KOM/QOM.
While viewing your activity, click through
to the segment you want to analyse, then
select Compare. Youll appear as an icon
on the segment map, with options below for
whichever member(s) youd
like to compare yourself with.
Once youve chosen, click the
play button and watch the
Photo: Jonathan Ashelford

activity unfold. As the icons

make their way along the
segment, youll see exactly
where youre gaining or losing
time to your rivals, so youll
know where to improve next
time youre out on the roads.

72 | GET INTO ROAD CYCLING


4 SEARCH PRO ATHLETES
One of the most special aspects of cycling as
a sport is that you can perform on the same
stage as your heroes, riding the exact same
Photo: Laurence Crossman-Emms
roads as your favourite pros. With Strava you
can take that even further by following the
professionals to view their training and racing
performances, gaining tips from their efforts.
World Champion Micha Kwiatkowski
recorded his title-winning ride in 2014, while
many others upload their rides on the most
famous Grand Tour roads and climbs, during
training and while racing the big events
Photo: Jonathan Ashelford
STRAVA
themselves (in Yorkshire too of course). It
provides great inspiration to measure yourself
against the pros and see how they tackle the
local roads used in national races such as the
mens and womens Tour of Britain. To find
your favourite pro, scroll down to the bottom
of your dashboard where youll see a link to
Pros on Strava click through and youll be
able to view and follow all the pro riders using
the service, and verified by Strava. They might
even follow you back and give you kudos
now theres some good motivation!
5 TRAINING LOG/CALENDAR
Lots of athletes keep a training diary, so
they have an accurate record of the miles
theyve done and level theyre at as they build
towards their goal event. By using the built-in
Training Log and Calendar, you can review
how much youre riding in a week, month, or
even over a whole year a great tool when
youre looking to improve and keep a track of
your progress. Simply click on any month for a
closer look at your activities during that time,
and youll see highlights for when youve been
putting in a lot of rides, as well periods when
youve not been in the saddle as much. Both
these functions are available in the Training
drop-down menu on your online dashboard.
RIDE

Training with a heart rate monitor

should mean no more junk miles
74 | GET INTO ROAD CYCLING

GET IN
THE ZONE Using your heart rate monitor isnt rocket science, its just a
case of getting yourself in the right zone. We show you how
A
basic heart rate (HR) monitor
is a relatively cheap bit of
cycling kit and training with
one really couldnt be simpler
as long as you understand
the basics. There are many
ways of structuring HR
training plans, but all of them
use the basics of training within personal zones.
Eddie Fletcher of Fletcher Sport Science
(www.fletchersportscience.co.uk) is amazed
byhow many people have heart rate monitors
anddownload all the numbers, but havent a
cluewhat they mean. Men are by far the
worst.They like to brag about how high their
heartrate was during a session and for how
long.Thats notgood training at all. Find your
resting HR, getthe best idea you can of your
maxHR, and thenwork your zones out. That
waythose randomnumbers will start to have
some meaning.
RESTING HR
The best way to get your resting heart rate is to
take it first thing in the morning every day for a
week and work out the average. Make sure you
arewell rested and not ill or under any stress.
Putyour HR strap on and just lie there for a couple
of minutes, trying to relax as much as possible.
Note the lowest figure you see and repeat the
procedure the following day. At the end of the
week youll know what your resting heart rate
average is and you can confidently use this figure
as the basis of your training.
But dont be fooled by thinking that having a
low resting HR means you are super-fit. A low
resting heart rate is indicative of a well trained
athlete, explains Fletcher, however, its not
always the case. There are people who have a
genetically low HR regardless of fitness.
HR TRAINING
Words Harry Blackwood Photos Robert Smith
MAXIMUM HR as prescribed by the Association of British Cycling
Many believe that you can calculate your Coaches. He points out that it includes an
maximum HR by using the formula of 220 minus all-important recovery zone. If athletes are to
your age. For some people this may be accurate, perform well they need to recover well, he
but for many it will be wildly out. A much more explains. You can find a calculator at www.
accurate formula is 210 minus half your age, then machinehead-software.co.uk.
subtract 5 per cent of your body weight in pounds.
Add four for a male and zero for a female. AVERAGE HR
The only way to get a truly accurate max HR Beware your average heart rate. A ride withan
figure is to get a physiological test at a sport average of 130bpm, which would in theory be a
science centre, but you can get a reasonable zone 2 ride could be far from it, with peaks over
estimate by doing your own max HR test. Only 150 and sometimes over 160.
undertake this test if you are fit and Make sure you discipline yourself to
exercise regularly, though. spend 90-100 per cent of your ride
Warm up thoroughly for at time in the right zone. This may
least 15 minutes. On a long, mean getting off and walking
steady hill start off fairly INSTANT WIN on hills in the early days but
briskly and increase your A low resting heart rate stick with it. The results will
effort every minute. Do this doesnt always mean amaze you.
seated for at least five youre fit there are people As cyclists we demand a
who have a genetically
minutes until you cant go low heart rate even lot from our training. We
any faster. At this point get when unfit. The typical want to climb hills like
out of the saddle and sprint resting heart rate in Chris Froome, sprint like
as hard as you can for 15 adults is 6080 beats Mark Cavendish and
seconds. Stop and get off the per minute. time-trial like Bradley
bike and immediately check Wiggins. Wed also like our
your HR. This is your max HR. cycling to fit in around our family,
Dont forget that your max HR social and work life, and if we can also
figure is sport specific, says Fletcher. This shed a few pounds while continuing to eat pies
means that your maximum on a bike will and cream cakes and drink alcohol then that
invariably be much lower than it is when you would be very nice too. Training using a heart rate
arerunning because the bike is taking some of monitor may not turn you into a world-beating
your weight. cyclist but it will make you an infinitely better
all-round cyclist. If you are training for specific
HR ZONES events such as a hilly 100-mile sportive or a
Having established the key numbers (max heart 25-mile time-trial, you can tailor your training to
rate and resting heart rate) you are now ready to suit. If you just want to lose weight, cycling in the
work out your training zones. There are lots of correct zones will burn fat and youll shed excess
calculators on the web and, while many use five pounds in no time. Here are some key sessions
training zones, Fletcher is a big fan of the six zones, that will make you a fitter and faster cyclist.
GET INTO ROAD CYCLING | 75
RIDE
GO SLOWER, GET FASTER
It sounds impossible but this is the basic starting
point for HR training. This winter, you should start
off by doing long zone 1 and zone 2 rides. It may be
slow, boring and tortuous at times but what will
happen over the next few months will be amazing.
In a nutshell youll still be riding in zone 2 but
zipping along compared with when you started.
Bygoing slower youll make your body a lot
moreefficient. And just think: if you can go this
fast in zone 2 then just how fast will you go in
higher zones?
Fletcher, whos an exercise physiologist, is
adamant that by going slow you will get faster.
The Evesham-based coach even has a mug on his
desk emblazoned with the words slow is the new
fast. But he has some sage words for anyone who
thinks that HR training is like waving a magic
wand. Training is boring. Anyone who says they
can make base training sessions more
entertaining and can introduce fun is kidding you.
Just accept it that those long, steady rides on the
bike will be boring but they will bring results.
Thereare no shortcuts or quick fixes.
Because discipline for these slow rides is so
important, its probably a good idea to ride them
on your own, without the temptation of trying to
keep up with mates, or rising to the bait of sign
sprints or traffic light grands prix.
KEY SESSION 3hrs in zone 2. Stay in the zone and
stick to it. Dont be tempted to push on the hills.
76 | GET INTO ROAD CYCLING
BURN FAT, SAVE TIME off concentrating on what goes in, and
We all have to manage our work-life balance but concentrating on quality rather than necessarily
dont think that wanting to burn fat means you reducing quantity.
have to go out for five or six hours on the bike KEY SESSION 15min warm-up, then 4-6 30sec
riding in zone 2. By using HIIT methods (high sprints with 4-5min rest between.
intensity interval training) youll burn far more fat
and become a fitter and faster rider into the BE AN ENDURANCE MONSTER
bargain. Yes, its going to hurt but it will do you the Hands up if youve got to the last 20-odd miles of
power of good and the whole session will take less a big sportive and found that youre absolutely
than an hour. done in and can barely turn the pedals. That
Make sure you do a decent 15-minute sinking feeling can be attributed to a number or
warm-up and you are ready to go. factors such as going off too fast,
Depending on your level of fitness insufficient fuelling or hydration,
you are going to do 4-6 all-out or just too many hills. But the
sprints of 30 seconds with INSTANT WIN main culprit is likely to be a
4-5 minutes of easy Just accept that those long, lack of endurance, which is
pedalling. During these steady base building HR where targeted HR training
all-out efforts expect to zone 2 rides will be boring comes in.
but they will bring results.
see your HR rise to 85-90 Try to vary your route to What you need to
per cent of your HR max. keep things interesting. doisLSD no, not the
Give it all you have right If youre using a turbo mind-altering drug, it
through the 30-second trainer listen to music stands for long, steady
burst. Do these for 6-8 or catch up on that distance. By doing one
weeks and marvel at the fat latest box set! session of 3-4 hours in zone 2
youve lost. and another session of 2 hours in
But dont think that training hard zone 3 every week your endurance
means you can eat everything in site. will come on in leaps and bounds. Add a
Fletcher has a word of warning for those who think few long intervals once your base is more
they can ignore their diet and just ride to lose established and youll develop both endurance
weight.Weight control has to be about diet, he and speed. This is an area Fletcher specialises in.
says. Ifyou want to lose weight youd be better Endurance training is his forte and he cautions
 HR TRAINING

Make sure you have at least one

rest day per week and another with
a slow recovery ride done in
zone 1 or even lower

those who think unfettered big miles will produce
endurance no matter what.
Its amazing how many cyclists do loads of
junk miles, he says. Its all about balancing the
session length and the zone youre riding in.
KEY SESSION 3-4hrs in zone 2 with 10min burst
of zone 3-4 every hour
EASY DOES IT
Its time to confess. Are you a serial over-trainer?
Do you habitually train too much too hard? Have
you suffered loads of injuries and too many
lacklustre performances? If so, nows your chance
to start training smarter by making things simpler:
mainly by making your hard days very hard and
your easy days very easy. Because now you know
that your very low HR is actually doing you good by
allowing your body to recover. Make sure you have
at least one rest day per week and another day
that is a really slow recovery ride done in zone 1 or
even lower.
KEY SESSION 1hr flat ride with HR constantly
below zone 2.
TESTING, TESTING a precise heart rate, while timing yourself.
As you get fitter and stronger, your cardiovascular
system will get more efficient so that you can do
more work for the same effort. In heart rate terms,
this will mean at a set HR you will be able to ride a
set distance faster as you get fitter.
One of the most well known of such aerobic
improvement tests is the Maximum Aerobic
Function, or MAF test, named by American heart
rate training pioneer Dr Phil Maffetone, and its a
great way of proving to yourself that all those long
hours of winter base training are actually paying
dividends towards your goal. Regular self-testing
is not just an indicator of how well youre
responding to the training load but also a great
way of monitoring your over-all well-being. Keep
an eye out for sudden performance drop-offs as
they can be the early warning signs of either
overtraining or impending illness. Maffetone
suggests planning a route that initially takes about
30 minutes and then, after a warm-up, riding it at
The important thing is to pick a heart rate
that falls within your base training zone and to
stick to it, says Maffetone, both throughout the
test and in every subsequent retest. This
submaximal aerobic effort is typically 65-75 per
cent of your max HR zone 2. Do the test once a
month to chart your fitness progress, says
Maffetone. Doing it more frequently wont
realistically reflect your progress and might lead
to obsession with the results, while any less
frequently means youll miss out on the other
benefit of this test, which is to flag up any
underlying health or overtraining problems.
KEY SESSION Time this monthly test ride over a
set distance at a set aerobic heart rate in zone 2
(65-75 per cent of your max HR). Record your
times to chart your progress over the months.

THE ZONES (% OF YOUR MAX HR)

ZONE 1 (60-65%) ZONE 2 (65-75%) ZONE 3 (75-82%) ZONE 4 (82-89%) ZONE 5 (89-94%) ZONE 6 (94-100%)
The active recovery This is the most For development For simulating typical For raising anaerobic For high-intensity
zone, for long, easy important training of aerobic capacity average race pace threshold and interval training to
rides, to improve your zone for building base and endurance with intensity when tapering improving lactate increase maximum
bodys combustion tness. These should moderate volume for a race. Its not a clearance. Good for power and speed. Best
andstorage of its be longish rides done at an intensity thats good zone, however, for 10 and 25-mile performed on hills or a
fatreserves. at medium intensity. very controlled. actual training. time-trial training. turbo trainer.

GET INTO ROAD CYCLING | 77

 POWER METERS

DOES HEART
RATE TRAINING
STILL HAVE ITS
PLACE IN 2016
OR ARE POWER
METERS NOW
ESSENTIAL TO
SUCCESS? WE
INVESTIGATE...
Words: John Whitney Illustration: David Despau

1 WILL A POWER METER IMPROVE MY RIDING?

Used correctly, in most cases, the answer is
yes. They can eliminate guesswork in your
training, help you train more specically and
help track your performance over time, but
theyre certainly no magic bullet or shortcut
to success.
In a perfect world, an investment of
upwards of 3000 on an SRM power meter
paired with top-end cranksets would make
you go faster instantly. However, unlike the
latest state-of-the-art aero bike or lightweight
carbon hoops, a power meter offers only the
potential for speed.
Its easy to expect too much and its
something we see relatively often, says
Elliot Lipski, physiologist and cycling coach
at TrainSharp (www.trainsharpcyclecoaching.
co.uk). At the end of the day, the only way to
get better, like everything, is to put in hard
work. Its up tothe rider to produce the power
themselves unless, of course, you have a
motor in your bike!

GET INTO ROAD CYCLING | 79

RIDE

Power meters 2 ARE POWER METERS yes, according to Lipski. In training they can
benet everyone, he says, while in racing

are a valuable
ESSENTIAL TO SUCCESS IN its more discipline-specic: vital in time
trials, where success and failure depends
CYCLING IN 2016? on following pacing strategies; less so in a
addition to an It depends on who you ask. Among elite
road race, where going with attacks might be
necessary regardless of whether computer
amateur cyclists cyclists, those not using power meters are
few and far between. However, they have
says no.
For coach Ben Wilson of Personal Best
tookit but are both the access to the expensive devices
through teams or sponsorships and, crucially,
Cycling Services (www.personalbestcycling.
co.uk), power meters are a valuable addition
by no means the coaching expertise necessary to analyse
the data.
to an amateur cyclists toolkit, but are by
no means essential. Its easy to get
essential But as an aspirational amateur, do you
need one? If you plan to race, the answer is
caught up in technology but for most of
my clients cycling is a hobby and, as
such, should be fun, he says. There is no
substitute for getting out on the road and
riding a bike.

3 I HAVE A HEART RATE

MONITOR. WILL THAT
STILL HELP ME?
Theres a popular belief that heart rate
training is old school and power training
is new school. Lipski, for example, says
that those using heart rate as opposed
to power assuming its not a nancial
decision arelikely to have an old school
mentality,while coach Nick Thomas
(www.theendurancecoach.com) refers to
heart rate as dated training.
In Hunter Allen and Andrew Coggans
revered power meter book Training and
Racing with a Power Meter, published by
VeloPress, they go as far to say that going off
heart rate alone could easily mislead you
about your performance or even undermine
your condence.
Since heart rate is inuenced by so many
other factors, such as hydration, stress and
lack of sleep, they argue that sometimes
youre better off simply using perceived
exertion, or feel.
But that old school tag is unfair, according
to Dr Iigo San Milln, an exercise physiology
professor at the University of Colorado School
of Medicine, who has tested riders on the
Cannondale Garmin pro team for the past
six years. While an advocate of power meters,
he says that without heart rate data to
complement power data youre not getting a
true picture of the physiological cost of your
training: [A power meter] is a great tool, but
I think people are going to the extreme by
saying heart rate is old school. Its not at all.
You still see athletes in sports such as track
and eld, running and rowing training with
heart rate in a very scientic manner.
With heart rate youre actually using
aphysiological parameter, continues Dr
SanMilln. Watts are the end product of
thephysiological and metabolic events
[inthe body].

80 | GET INTO ROAD CYCLING


4 CAN A HEART RATE STRAP
BE AS VALUABLE A TOOL AS A
POWER METER?
When asked to choose either a power meter
or heart rate monitor to coach their clients,
both Lipski and Wilson opted for a power
meter Lipski for its ability to target training
exactly to the relevant zone and energy
system, Wilson because training can be
quantitatively tracked through software such
as TrainingPeaks WKO4 (home.trainingpeaks.
com/products/wko4) and because heart
ratedata can be, as believed by Allen and
Coggan, unreliable.
While all are in agreement that the perfect-
world option is to train with power and
heart rate, Dr San Milln says hed choose
heart rate training over power. Perhaps he is
coming at it more from an athlete wellness
rather than performance perspective, but
his view goes back to a trend hes noticed
when it comes to cyclists and power meters:
overtraining syndrome.
Watts are not watts is a phrase he
repeats a lot. By this he means the watts
gure, as measured by a power meter, is the
end product and doesnt take into account
the metabolic responses in the body. Power
training plans, he adds, often assume
that the same wattage over time presents
a constant metabolic response, which,
according to his own research, isnt the case.
Lets say your coach tells you to train at
250W in zone two for four hours. Theyre
assuming your metabolic response is going
to be the same throughout that four-hour
period, but thats not true in many cases.
He cites his own study from the University
of Zaragoza (San Milln, Gonzalez Haro,
Irazusta and Gil), which put two groups of
cyclists, elite and recreational, through a
15-minute ergo test at xed power outputs
of 80 per cent and 75 per cent peak power
respectively. They found that, even though
power output was kept steady, physiological
parameters (HR, lactate and VO2 max)
changed over time.
Physiological stress increased as the test
went on and, they concluded, should be taken
POWER METERS
Its important
not just to have
a coach, but that
your relationship
is closer than just
firing over the
occasional email
into account when drawing up power-based
training plans. Training to inaccurate zones,
over a prolonged period of time without
appropriate rest, can lead to a plateauing or
drop in performance and motivation.
5 IS OVERTRAINING STILL
POSSIBLE WHEN USING HEART
RATE AND POWER TOGETHER?
Not if youre working as part of an effective
coaching unit, according to Dr San Milln.
Power data is a complex equation, even more
so when paired with heart rate, so having
an expert evaluate the data is vital. Both he
and Lipski agree that its important not just
to have a coach, but that your relationship
is closer than just ring over the occasional
email to each other.
With heart rate data, says Lipski, you
canspot early onset signs of illness and
fatigue through combining the data
[with a power meter]. This, along with
subjective measures and a good rider-coach
relationship, means that we can monitor
performance and fatigue effectively.
A Spaniard teaching in the US, Dr San
Millans experience of seeing burnt out
cyclists has come mainly in his adopted
country. In Europe we have more of a
tradition of physiology and a scientic
approach to cycling. In the US there isnt that
sophistication. A lot of cyclists buried their
heart rate monitor a decade ago.
That, as hes already made clear, is a recipe
for disaster. [With a HRM] you might know
you go up a climb [at a certain power] at
175bpm, but that on a given session you
cant get it over 155. Thats a typical sign of
overtraining. If you bury heart rate, you will
never see that.
Ultimately, believes Lipski, the key to
avoiding overtraining is a strong relationship
between rider and coach, where both learn to
understand how the cyclist reacts to exercise
and are able to quickly adapt training to suit
their needs.
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6 IS THERE ANY OTHER TOOL
IN DEVELOPMENT THAT MIGHT
SOON MAKE POWER METERS
SEEM OLD SCHOOL?
The ultimate goal, says Dr San Milln, would
be to train with a lactate meter. Lactate is a
byproduct of glucose utilisation in muscle
cells during exercise and its accumulation
in blood increases with exercise intensity.
Hydrogen ions, which build up along
with lactate, may interfere with muscle
contraction and inhibit performance. Lactate
threshold describes the point at which lactate
production exceeds the bodys capacity to
clear it, leading to a drop in performance.
In Dr San Millns study, lactate levels
were found to increase directly with heart
rate, so being able to measure lactate
gives a clear picture of the body at the
metabolic level.
Dont expect to see lactate meters in
everyday use anytime soon, however, as
testing is only possible in the lab for now.
Were working on some possibilities, says
Dr San Milln. Maybe in a decade [well see
something]. Ive been talking to biosensor
companies, but were not there yet.
A few years ago Cycling Plus rode the
Fred Whitton sportive, and regular blood
samples were taken through a thumb
pinprick and analysed in the lab. Future
82 | GET INTO ROAD CYCLING
Theres no denying
that a power meter,
used alongside
heart rate, is the
best way to train
for most cyclists
technology, such as biosensors, will be faster,
more sophisticated, and less painful. The first
human tests were reported in the journal
Analytical Chemistry in 2013 and were
applied to the skin like a temporary tattoo.
7 IF I DO BUY A POWER METER,
THEN WHAT?
Getting tested will give you the training
zones that you should be working to. This
is best done in the lab, says Dr San Milln. subsequent tests.
Problems such as overtraining occur when
you dont dial [zones] in very well. You might
end up thinking youre training in zone 2 improvements. Its dependent on the
when in fact youre in 3, he says.
As already mentioned, its best not to go it
alone. James Llewellyn, a 24-year-old
cat 3 racer and recent power meter convert,
played about for months before getting in
touch with Rowe & King (www.roweandking.
com), the coaching company set up by pro
cyclists Luke Rowe (Team Sky) and Dani King
(Wiggle-Honda).
If you dont understand the figures,
a power meter is pointless, Llewellyn
says. In five months working with them
hes raised his functional threshold power
(FTP), or hour power, from 245W (2.88W/
kg) to 320W (4.1W/kg) and says hitting
the prescribed numbers and sending it to
his coach is a huge motivation. Its nice to
have an experienced coach, he adds, but
I like having an understanding of what the
data means myself. It helps when discussing
future [training] sessions.
8 BUT IF I CHOOSE TO
TRAIN WITH A HEART RATE
MONITOR, IM NOT GOING TO
GET LEFT BEHIND?
Heart rate training on its own still has a
place in 2016. James Prankerd, a 27-year-old
NFTO Race Club rider and another of Rowe
& Kings clients, has had great results from
such a programme in the 18 months hes
been cycling. He says while power meters
are persuasive, a heart rate monitor has
done the job in measuring my performance
and helping structure how hard I ride during
different sessions.
Even at WorldTour level, Cannondale Pro
Cycling boss Jonathan Vaughters supports
riders who choose not to use power as part of
their training. [Power] is a great tool, if used
correctly, he says. But if over-used and over-
simplified, power measurement probably
hurts training.
Theres no denying that a power meter,
used alongside heart rate, is the best way to
train for the majority of cyclists, allowing you
to create a training diary, track improvements
and spot fatigue. But this information is only
useful in the right hands. If you dont have
the expertise or motivation to really tap
into the device, power meters are at best an
expensive curiosity, at worst a shortcut to
burnout.
If power training isnt for you, however,
fear not. As with Rowe & King and Prankerd,
Nick Thomas has seen his clients massively
improve their power (by around 50W over
16-20 weeks) using only heart rate training,
with power feedback only coming during
If youre training to just heart rate, adds
Lipski, you should still make significant
sessions you complete and the rider-coach
relationship to ensure that the training is
progressing in the right direction with the
correct management of fatigue.

In a session called Over and Under, Rowe & King coach
Courtney Rowe explains how you can use both power and
heart rate to improve your functional threshold power
POWER
Training detail
Progressive warm-up, working
through your zones. Ride for 10
minutes with your power
in the following zones:
2 minutes zone 1; 3 minutes
zone 2; and 5 minutes zone 3.
Then reduce your power, riding
steadily for 3 minutes in zone
2 with 1 x 6-second max
sprints during each minute.
2 minutes in zone 2. Make a
note of the max wattage for
each of the sprint efforts.
Ride for 5 minutes at your
threshold wattage. For the
last15 seconds of each
minute ride as hard as you
can this is a max effort
sprint each minute. Do not
rest after each 15-second
max effort maintain your
threshold wattage.
4 minutes very easy
(zone 1).
Ride for 5 minutes at your
threshold wattage. For the
last15 seconds of each
minute ride as hard as you
can this is a max effort
sprint each minute. Do not
rest after each 15 second
max effort maintain your
threshold wattage.
5-10 minutes of easy spinning.
Use a light gear and spin
the legs. This will help to
ush out the lactic acid from
yourmuscles and start the
recovery process.
THE PLAN
Coaches notes
1. Warm up should be
progressive
2. Gently work your way from
zone to zone (working from the
lower to the top of each zone).
3. The max sprint efforts are
both part of the warm up,
and a training discipline in
themselves so commit fully
to them.
Make an note of your average
wattage for your 5-minute
block. You can look at your rst
effort as a PB. From then on it
is for you to challenge yourself
and set new PBs which will
show improvement.
HEART RATE
Training detail Coaches notes
Progressive warm up, working 1. Warm up should be
through your heart rate zones. progressive
Ride for 10 minutes with your
HR in the following zones: 2. Gently work your way from
2 minutes in zone 1; 4 minutes zone to zone (working from the
in zone 2; and 4 minutes in lower to the top of each zone).
zone 3 (through each zone,
try to progress steadily from 3. The max sprint efforts are
Warm up the lower to the top end of both part of the warm up,
the zone, creating a constant and a training discipline in
increase in effort). themselves so commit fully
2 minutes easy in a light gear to them.
(HR is not important).
3 minutes at zone 2 with
1 x 6 second max sprint during
each minute. 2 minutes in
zone 2.
Ride hard for 45 seconds Due to the lag between effort
with the aim of hitting your and HR update there will have
threshold heart rate towards to be an element of feel with
the end of the 45 seconds. this session. The HR monitor
Then sprint as hard as you is a guide only. An excellent
can for 15 seconds. Drop back indicator of tness is how
Set 1 into the pre-15 second sprint quickly your HR drops. Make
intensity. Allow your HR a note of the drop during the
to drop back to threshold rst 1 minute between sets.
over the next 45 seconds Calculate this as a percentage
then repeat the max effort. of the HR at the end of the set.
Continue this 45/15-second
effort for a total of 5 minutes.
4 minutes very easy (HR is
Recovery not important).
Ride hard for 45 seconds
with the aim of hitting your
threshold heart rate towards
the end of the 45 seconds.
Then sprint as hard as you
can for 15 seconds. Drop back
Set 2 into the pre-15-second sprint
intensity. Allow your HR to
drop back to threshold over the
next 45 seconds then repeat
the max effort. Continue this
45/15-second effort for
a total of 5 minutes.
5-10 minutes of easy spinning.
Use a light gear and spin
Warm the legs. This will help to
ush out the lactic acid from
down yourmuscles and start the
recovery process.
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GROUP
THERAPY
More cyclists than ever are taking to the roads in
packs, sharing and increasing the fun of riding. But
why do so many look outside of traditional clubs for
their fix, and what do they need to know?
Words Paul Robson

C
ycling on your own is great. Free of the
stresses of modern life its just you and
the road, and you can go as hard or as
easy as you please. But it can be a
lonely road if flying solo is all you ever
do, and more and more of us are
discovering the sense of fun and
companionship that comes from riding
with others.
Once the preserve of the traditional
club run, new informal group rides are springing up all
over the country as people look to fit cycling into their
increasingly busy lives. These groups give everyone a
chance to experience the thrill of heading out with
likeminded souls, and vary in size from a handful of
friends to gatherings that might well dwarf the clubs
they have in some senses come to replace.
We spoke to several riders who have set up their own
groups, to ask them why they did it, what they get out of
it and how they manage them. All these groups are
examples of how successfully cyclists can take to bunch
riding, but all are run in very different ways.

84 | GET INTO ROAD CYCLING

GROUPS

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RIDE
No club shirts in sight
and thanks to Facebook
the members total 273
SANDRINGHAM & WEST NORFOLK CYCLISTS
They try to organise their routes in
advance now. When it was just six or
seven of us, wed just turn up and decide
where to go on the day, but now
everyone has a Garmin and they want a
GPX in advance.
We actually had a straw poll last
year on the idea of becoming a club, but
we realised that what people liked
about our group was the informality, so
I think we are doing it right.
In spite of this laidback attitude, they
have affiliated with the CTC (Cyclists
Touring Club) to ensure that their ride
leaders are insured and protected. They
also encourage their riders to become
British Cycling Ride members so that
theyre covered themselves.
David is aware that they have a level
of responsibility when they are out on
the road. Their road captain, Andy, has
a background in clubs and it is Andy,
David says, who shouts the orders!

DAVID MOON They mostly ride two abreast, in

groups of around 10 with all the shouts
and signals. Traffic isnt too much of a
2006 273 problem in West Norfolk, but they still
try to split the groups by going out at
ESTABLISHED MEMBERS different times.
We can have as many as 50 riders

T
he internet and social media
have changed our lives in so
many ways that couldnt have
been predicted even just a few
years ago. These transformations have
affected even the traditionally
dyed-in-the-Lycra world of bike clubs
and their group rides. The advent of
websites like Facebook mean that
likeminded cyclists can meet and
We can have
arrange group rides without a formal out together, David says, and even
club arrangement. through the winter we have had 30 to
David Moon lives in Kings Lynn in 40 riders regularly, so the biggest
far-flung West Norfolk. And like many
BEST problem at the moment is finding a
cyclists, work meant he did much of his PRACTICE caf that can take us all. We have to
riding on his own. But after riding a local What are the most book ahead!
sportive which had an active important things The group has also helped many
Facebook page David discovered the
to remember when
you head out with
value of social media. He saw a post
a group?
from one lady commenting about how
much she had enjoyed riding with DO
others and how she would love to do it Follow the Highway
Code at all times it
more regularly. This got me thinking
how common that comment was, and
applies to ALL road-
users.

as many as how every time I rode a sportive it made

me want to join a club.
Cycle a maximum of
two abreast in close
parallel lines where
There are a couple of clubs in
50 riders out Norwich, but thats an hours drive for
appropriate; focus on
keeping things neat
and tidy.
David. So, I posted a message asking if
together, and anyone fancied a ride the following Be prepared on small
or busy roads to ride in
weekend, he says, and a chap called single file.
even through the Andy Hall got in touch and we agreed to Talk to each other.
meet up. He had a few other friends and Point out, either with
winter we have about six of us went out and had a great
hand signals or shouts,
all potholes, manhole
time. So we set up our Facebook page covers and other
had 30 to 40 and the numbers grew from there.
dangers in the road.
Follow the hand signals
The result is a group that has 273 and calls of the riders in
riders regularly, members, although theyre not all front and communicate
them down the pack.
active and some are holidaymakers Brake as gently and
so the biggest who ride with them when they are in
the area. There are also groups around
smoothly as you safely
can when riding in a

problem is Northampton and Peterborough that

they keep in touch with. Its like a
pack, and cover your
brakes at all times.

finding a caf to network, David says, and that is an

idea I consider to be a good progression
take us all! of what we have an interconnected
network of cycling groups.

86 | GET INTO ROAD CYCLING


local riders to achieve their cycling
goals. Over the last two years they have
organised A Day in the Saddle, helping
people to ride their first century out to
the coast at Cromer 10 riders in the
first year grew into 50 the next.
And its all partly down to something
David read in an old issue of Cycling
Plus, which suggested a new years
resolution could be to join a club or
start a new one.
By starting our own, he says, we
have ended up with the club that we
want. I would advise anyone to do it, but
you will need more than one of you to
tackle the workload. After that its a
case of spreading the word so that
people know youre there and can come
along when they can.
Its not purely about social media
though. They have also met other riders
out on the road, inviting them for coffee.
Some had initially seen them as a club
and been wary, while others were
nervous about riding in a group. But
David says they try hard to be inclusive.
To pass on advice to people and see
them progress as cyclists is so
rewarding, he says. We encourage
them and pass on advice and they
develop. Its the best part of organising
the group. Myself and Andy still do
mostof the work, and there are half a
dozen or so who help out, but I think
thats no different to or worse than a
club where a committee takes on most
of the responsibility.
Learn the basics: ride no
more than two abreast,
brake gently, pass on
hand signals and calls
ASHBURTON WOMEN ON WHEELS
CERI BAKER
A
shburton Women on Wheels
(AWOW) has a very different
story. This is a group of friends
who came together through
tragic circumstances to complete the
Dartmoor Classic sportive to honour
the lives of two other friends.
The result is that they became
hooked on cycling and have signed up
for the Dragon Ride and other sportives
later this year. The riding has helped
us get fit, fall in love with a sport, get
time out from our crazy family lives,
Ceri Baker says, but also to overcome
the sadness that brought us together.
There are 12 in the group, aged
37-49. Sometimes all dozen will be out
riding, other times just a pair of them.
They have their own secret Facebook
page that they use to alert each other
about what rides they are planning.
Theyre all mothers too, so they
sometimes share childcare duties so
that one of them will look after the kids
so another can ride. Sometimes they
can get their husbands to do it
They enjoy the experience of riding in
a big group, chatting, and the friendship
that cycling has brought them, but it
wasnt always like that for them.
Half of us didnt even have bikes
when we started out, Ceri says. We
couldnt get up half the hills, but that
has completely changed now. Its a
yearsince we lost the friend who got
usstarted, and two years since we
lostherhusband, but we still have
theoriginal bond and we have
progressed together.
She feels that the group has bonded
in a unique way through the cycling,
and that cycling cleanses the soul.
Half of us
didnt even have
bikes when
we started out,
we couldnt get
up half the hills
GROUPS
2012 12
ESTABLISHED MEMBERS
For AWOW its not about the speed of the
ride, its all about camaraderie
BEST
PRACTICE
Knowing what not
to do is every bit
as important as
Russell Burton
knowing what you
should do
DONT
Overlap wheels, or
nudge in between the But like many other cyclists of different
wheels of the riders in ages and genders, she says they have
front. You will come
off if they move off
got geeky about kit and they enjoy a bit
their line. of Strava competition. But we keep it
Ride off the front. This friendly, and stop for coffee and
is a group ride, not a breakfast here and there.
race. If you want to
go faster then let the She hasnt given up riding on her own
others know what you altogether, though, and still enjoys the
are going to do and if no
one wants to join you
silence of solo rides. But, she says, she
then go off and enjoy really appreciates the camaraderie of
your ride alone. riding in a big group. Where else in
Make any sudden your adult life do you get the chance to
movements/changes
in direction off your be a kid again when one of your friends
line when in the pack. says theyll race you to the top of a hill
You are responsible
for the cyclist behind
and you both go full-out?
you, theyre following She says shed also now feel
YOUR wheel and they comfortable joining a club. But as a
need to trust you.
Ride on aero bars in
starter the thought of joining a club
packs as you will not was intimidating; it has been better for
beable to brake or
steerquickly.
us to make the journey together.
I did chat with one lady in a bike
shop who suggested that I go out with a
local club, and she started reeling off
the speeds their groups ride at. But I
think just the fact you judge a ride by its
speed misses the point we dont
worry about average speed on social
rides. I find that idea of listing speeds
particularly intimidating.
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Even when the group
cant physically get
together, Strava keeps
them connected
LINCOLNSHIRE WOLDS CYCLISTS
STUART DUFF
A
s with the other two stories,
modern technology is crucial
to bringing together the
Lincolnshire Wolds Cyclists.
But its not Facebook pages this time
secret or otherwise but the modern
cycling phenomenon that is Strava.
Could this website and mobile app
mark the death knell for the traditional
cycling club?
Its not as if the man behind the
Lincolnshire Wolds Cyclists, Stuart
Duff, hasnt given cycling clubs a
chance. When he first moved to the
area he went out with a local club on
their weekly Sunday run. But they
stop after 20 miles for cake, you have
to wear the club kit and shop where the
chairman tells you to, and I knew it
wasnt for me.
However, Stuart soon realised that
there were a lot of people who cycled,
who were friends, who werent able to
meet up because of work and family
Everyone who has been on Strava has
been the antisocial segment chaser
at some point, but after a while you realise
thats not what its about its about
sharing information
88 | GET INTO ROAD CYCLING
2013 124
ESTABLISHED MEMBERS
and who had to snatch rides when
they could.
So I set the group up on Strava in
October, says Stuart, and its
alreadythe biggest cycling group in
Lincolnshire. There are currently 124
members, male and female, mountain
bike riders, even the odd runner, so its
very inclusive.
Its different from the usual image
of a cycling club in all sorts of ways.
Theres no club, for a start, which
means no membership fee, no club
colours and according to Stuart no
pressure. The group is promoted in
local bike shops, and then the shops
are discussed in the group. Stuart says
this allows you to organise going for a
ride and having a chat afterwards
the equivalent of a Sunday run but at
a time that is good for you.
While everyone thinks it would be a
fantastic idea to get a big number out
together, in reality that is often
difficult to achieve. Strava does show
that a lot of the groups riders ride very
similar routes, often even overlapping,
A CALL FOR
but, Stuart says, Everyone likes riding
COMMON at different times of the day, or may
SENSE have to work weekends.
What advice This doesnt stop people posting
does the head their planned ride to the group. Some
of the UKs will join them if they can while others
largest motoring will do the same route at a time of day
organisation, thats better for them and then
the AA, have for theyre all able to discuss their
groups cycling
experiences later.
on our roads?
This is strava, of course, which isnt
Basically I think we exactly known for reducing riders
need common sense
and courtesy on both more competitive instincts. But if a
sides. Drivers obviously rider wants to go fast and attack a hill
have to take extra they can and unlike during a club
care among groups
of cyclists and only ride, they dont have to wait at the top
overtake when it is safe or worry about being antisocial. Slower
to do so.
riders, meanwhile, dont have to worry
For organised
mass bike rides and about holding others up or getting
charity rides the AA dropped, which Stuart feels can be a
often offers up AA
patrol outriders to help problem in smaller or more elitist
regulate the trafc and cycling clubs.
encourage safety.
I think sometimes Another benefit of this setup,
cyclists on organised suggests Stuart, is that no ones
rides may wish wearing the same kit when there is a
to consider the
appropriateness of group of us out, which can sometimes
when and where they make you a target. People see a group
cycle. For example,
last year on leaving dressed the same and they will charge
the Goodwood Festival you with behaviour that they have
of Speed on one of seen before from other groups: riding
the recognised signed
trafc routes I noticed a three abreast and the like.
large group of cyclists, Stuart says their rides do still have
which did cause extra
congestion on an a group ethos, and that there are
already extremely experienced riders among them.
congested route. I dont Less experienced riders ask questions,
think this would have
made their cycle ride particularly on the discussion board.
particularly enjoyable These always get a lot of response
and it didnt really help
trafc, so an alternative with lots of advice, Stuart says,
route probably would so they then know what to do in the
have helped all. future. Its also more anonymous than
I think that British
cycling success at the asking questions face to face, which
Tour de France and makes it potentially much less
Olympics has helped
to generate better embarrassing than asking it on the
goodwill between road; in the discussion group you just
drivers and cyclists. ask away.
Long may it last.
The groups future is not set in
Edmund King stone. Stuart may have created the
President of the AA (and
keen cyclist) group but hes not about to give it a
rigid structure. It will be whatever
people make it. It was set up simply so
that people could alert each other
about what they were up to. Its been
increasing ever since then and
maintains itself.
And though he says that there is
also a Facebook group, the group on
Strava has many more members and
lots more discussion going on.
Everyone who has been on
Stravahas been the antisocial
segment chaser at some point,
hesays, butafter a while you
realisethats notwhat its about
itsabout sharinginformation.

No more than two
abreast, eyes on the
road ahead not on the
wheel in front. Sorted!
Words: Andy Cook
RULES OF THE ROAD
Group riding is great fun but also brings extra responsibility
so we spoke to regular ride organiser Andy Cook, of
andycookcycling.com and formerly of British Cycling. Having
helped Davina McCall to ride from Edinburgh to London for
Sport Relief, he gave us his thoughts on how new groups
should organise themselves
I
have a long history in club cycling,
but with a lot of newer cyclists I
notice theyre more time-pressed,
with commitments to work and
family, so joining a club is not a priority.
And of course, the most daunting part of
joining any club is going through the door
for the first time.
Back when I worked at British Cycling,
Ian Drake, with ideas such as the Sky
Rides, embraced informality as a way
forward. However, in any group riding
situation someone does need to assume
overall responsibility.
In the old days new riders would
come in to a club and be surrounded
by experienced riders, now they
are surrounded by many other new
riders and so bad habits can be
passed on
The biggest advantage of group riding
is the fact that time appears to pass
more quickly when youre with friends.
One of the challenges, though, is
convincing people theyre not racing, and
that the group should stay together.
People think of the group ride as training.
Another trait of inexperienced riders is
they can panic and call obstacles too
loudly, or call obstacles that arent too
bad. Their reaction will cause other
inexperienced riders to panic and brake,
which will have a concertina effect that
splits the group.
GROUPS
The art to getting a good group
together is to ensure that its well
balanced ability-wise and has good
communication. Its about balancing the
pleasure of a social group ride with the
dangers of being out there on busy roads.
So theres a real need to educate, and to
do so via a method of teaching that isnt
patronising or intimidating.
HAND Good group riding and the skills
SIGNALS involved are vital, but where in the old
days new riders would come into a club
Theres so
much more to and be surrounded by experienced riders,
signalling than now theyre surrounded by many other
just telling people new riders and so bad habits can be
youre turning left passed on. The biggest thing I see in
or right inexperienced groups is riders not directly
following the wheel in front, but instead
MOVE OUT
To alert riders behind riding slightly off to one side. This makes
that theres an the group look as if it is three-abreast to
obstruction ahead, drivers approaching from behind, which
such as a parked car,
pedestrian or skip raises the hackles.
in the road, indicate Riders also need to have the
the way they should
move by pointing in confidence to stay two abreast. Say you
that direction with have a group of 12-14, if some of the less
your hand behind confident riders are quick to call everyone
yourback.
HAZARD HERE
to single-file it creates a very long line. A
Point down at any following driver could then be tempted to
hazard on the road, squeeze past when they wouldnt have
such as a pothole
or road kill, to warn before. If they then find their passage
ridersbehind. blocked they might try to turn into the
SURFACE BEWARE line. By staying two abreast, you make
Keep your hand out
the driver think twice before trying to
at, palm down to
indicate there is a
loose surface hazard
pass. And when they do, they effectively
only have to pass seven riders.
to be avoided on that
side, like glass, gravel
or mud.
Half-wheeling is another problem,
especially a rider at the front trying to up
YOUR TURN!
If the rider in front
the pace; you should either be behind
someone or next to them. There should
whose wheel youve
been riding on for the
last few miles lifts their
also be an understanding to ride at the
pace of the slowest rider, so no one gets
right elbow out to the
side, theyre asking you
to come through and do
left behind.
Clubs are still the best places to learn. I
a turn on the front. Time
to get out in the wind!
just want people to get the same joy out
of cycling that I have always got.
GET INTO ROAD CYCLING | 89
RIDE
Whether youre new to cycling or
rekindling your interest, if youve never
cycled a sportive youre in for a treat,
if youre prepared...
Photos: Andy McCandlish
O
ne of the best ways to keep
motivated and stick with your
new found/refound love of
riding is to set a target. One of
the simplest things for a
cyclist to target is a significant
distance. Depending on your fitness levels,
that can be anything from 30 up to 100
miles any distance that you realistically
believe you can achieve in a set amount
oftime.
Whether you opt to ride your goal distance
on your own (we wouldnt recommend it),
enter a mass-participation sportive or take
part in a charity challenge such as the British
Heart Foundations annual London to
90 | GET INTO ROAD CYCLING
Brighton ride, one things for sure youll
need to train. Its a good job then that we
have a training schedule especially for you.
Read our advice and follow our plans to
be ready to ride a 40- to 80-mile event in just
three months.
First things first, though if youve never
used a training plan before then dont be
intimidated. This plan is a guide and doesnt
have to be followed to the letter. If you
cant ride in the morning as we suggest from
time to time, or you cant hit the hills when
we advise it, swap things around thats
real life. That said, youve got to have rules,
so here are some training truisms you
need to follow
SPORTIVE TRAINING

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RIDE
SET YOUR GOAL
First off, choose your event. Be realistic.
If you took up cycling only a couple of
months ago, dont enter a monster
slog through the French Alps.
Challenging, yes. Sensible, no. Think
about exactly what you want to
achieve on your ride. Are you
completing, competing or conquering?
Again, be reasonable. Set an
impossible aim and youll soon lose
motivation. Once you have your goal
sorted, write it down and put it in your
wallet, next to your computer, on the
dashboard or fridge door, anywhere
that youll see it often enough to keep
you focused.
DO YOUR LONG RIDES
We all have busy lives, so its natural
youll miss occasional planned rides,
but even if you cant do high mileage
outings all the time, dont miss your
long rides at the heart of your training
theyre vital. Bad weather? Go out
anyway; you could get bad weather on
event day. Bikes broken? Fix it, or get
your bike shop to sort it and learn
how you couldve solved the problem.
Long rides are when your body gets
used to handling the demands youll
face on the big day; they help you learn
to draw on your fuel reserves more
92 | GET INTO ROAD CYCLING
Long rides are when
your body gets used to
handling the demands
youll face on the big day
efficiently, and get your head prepared
for long, demanding efforts.
DEVELOP TECHNIQUE
Get used to incorporating technique
work into your general rides as well
as devoting regular sessions to
improving your skills. Find a long,
winding hill and time yourself down
it over several runs, looking to get
quicker by laying off the brakes,
leaning into the corners and learning
when to put the power back on. Be
careful though do this with a riding
mate and only on quiet roads where
you can easily see any approaching
traffic. And dont think that you can
make up for poor climbing just by
flying downhill.
Sheltering from the wind in a group
saves you masses of power output
from your legs and will improve your
sportive finishing time, but it doesnt
necessarily come easily and there
are tactics to learn. Practise in regular
group rides or during club runs.
The more comfortable you are riding in
close formation, the more time you
can save.
MUSCLE POWER
Lactic acid is produced when your
body breaks down carbohydrate for
fuel, resulting in lactate in your
blood that affects your muscles
performance. Paying attention at the
back? All you really need to know is
that the point at which lactate starts
to accumulate faster than you can
disperse it is your lactate threshold
(LT), and raising this will help you
ride a faster sportive. Working on your
power is important too, both for
increasing the amount of force
you can put into every pedal stroke and
also for increasing your endurance.
We recommend regular high
intensity rides devoted to LT and
strength work. Get these sessions
in and youll be rewarded on the
big day.
HAVE A REST
You dont get fitter when youre riding,
rather you get fitter when you recover
afterwards. This is why you need to
have at least one day without exercise
every week, or more if you over-stretch
yourself or are feeling tired, plus an
easy week each month.
DRINK ENOUGH
You might have read that you should
Above Follow drink 400-900ml of fluid an hour while
our training riding, but thats a myth. Fluid
plan advice to
fly through your replacement varies according to your
first sportive personal sweat levels. Work out
Below Set a precisely what you need at varying
realistic goal intensities and in different weather
for your first
event and stay conditions by following this process
focused on it over several rides:
Weigh yourself while undressed,
before putting on your cycle kit.
As an example, suppose your
weight is 75kg.
 TRAINING PLAN WEEKS 13

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Check your bike and 1HR RIDE 1HR RIDE TWO SHORT SES- REST ENDURANCE SATURDAY RIDE
kit over, making sure In the morning ideally, Evening ride over SIONS 30-40 per cent of if it was missed.
everything is ready no breakfast before moderate terrain, event distance on a Otherwise, a 1hr ride
for you to begin riding if possible, 30-40mins
(exercising fasted is a ideally with a few am and pm. Do the moderate to rolling concentrating on a
tomorrow. means of encouraging mates or a club so you course. Stay in Zone 1 higher than normal
morning ride fasted,
WEEK 1

the use of more can practise riding in and the evening ride more than 75 per cent cadence.
stored fat as fuel), a group. with 8sec fast efforts of ride time.
at moderate Zone 1 every 5mins.
effort, indoors or on
moderate terrain.

RECOVERY DAY 1HR RIDE 1HR 30 RIDE CHOICE DAY REST ENDURANCE SATURDAY RIDE
Ideally, get a massage In the morning Evening ride, mainly Work on your area of 40-50 per cent of if it was missed.
or at least perform ideally, fasted, low Zone 2, but in- weakness. You could event distance on a Otherwise, 1hr ride in
self-massage of your at moderate Zone 1 clude the longest hills do extra morning moderate to rolling a bigger than normal
WEEK 2

leg muscles, especially effort, indoors or on you can find for a total fasted work up to course. Stay in Zone gear (cadence of 50-
your quads. moderate terrain. of 30mins controlled 2hrs. 1 more than 75 per 60rpm), pushing effort
hard climbing work. cent of ride time. on inclines for the
middle 20mins.

REST 1HR RIDE 1HR RIDE CHOICE DAY REST ENDURANCE SATURDAY RIDE
In the morning ideally, Evening ride with Work on your area 50-60 per cent of if it was missed, or 1hr
fasted, at top of Zone of weakness. You
WEEK 3

hilly terrain, working event distance on a in a bigger than nor-

1 effort, indoors or on out a Zone 2 pace could do some extra moderate to rolling mal gear (50-60rpm),
moderate terrain. to stay smooth with morning fasted work course. Stay in Zone 1 pushing on inclines for
controlled breathing. up to 1hr 30. more than 75 per cent middle 20mins.
of ride time.

TRAINING PLAN WEEKS 46

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

REST 45MINS RIDE 1HR RIDE REST REST ENDURANCE SATURDAY RIDE
Get bike mechanics In the morning ideally, Work on an area of No more than 25 per if it was missed.
sorted, kit organised, fasted, at moderate weakness: could be cent of event distance Otherwise, 1hr of light
rides planned and Zone 1 effort, indoors climbing, descending, on a moderate to spinning with 8sec
nutrition bought/ or on moderate terrain. cornering or group rolling course. Stay in efforts every 6mins.
organised.
WEEK 4

riding. Zone 1 more than 90

per cent of ride time.

1-1HR 30 RIDE 2HR RIDE 1HR 30 RIDE AS TUESDAY RECOVERY DAY ENDURANCE SATURDAY RIDE
Light spin on rollers/ In the morning Evening ride, intervals You can have two Optional 1hr light spin, 60 per cent of event if it was missed.
turbo or flat terrain ideally, fasted, at of 5-8mins (equal work shorter sessions on low Zone 1, on rollers distance on a hilly Otherwise, 1hr 30 ride
WEEK 5

(low Zone 1), legs moderate Zone 1 and recovery) in mid this day as an option or flat terrain, legs course. Stay in Zone in big gear, pushing on
feeling no pressure. effort, indoors Zone 2, or chain gang; 1hr morning and feeling no pressure. 1 on flats and low to inclines for
or on moderate aim for 30-45mins of evening. mid Zone 2 on hills. the middle 40min
terrain outdoors. hard work. Include 2x20min section.
climbs if possible.

1HR RIDE 1HR 30 RIDE 1HR 30 RIDE CHOICE DAY RECOVERY DAY ENDURANCE SATURDAY RIDE
Morning or evening In the morning ideally, Evening ride, low Work on an area Optional 1hr light spin, 70 per cent of event If missed. Otherwise,
ride; Zone 1, either in- fasted at moderate Zone 2 on the longest of weakness; you low Zone 1, on rollers distance on a hilly 2hrs with speed
doors or on moderate Zone 1 effort, indoors climbs you can find for could do some extra or flat terrain, legs course. Stay in Zone 1 practice on descents
WEEK 6

terrain. or on moderate terrain. a total of 30mins hard morning fasted work feeling no pressure. on flats and low to mid and 5-6 1min Zone
climbing work. up to 2hrs. Zone 2 on hills. 3 efforts.

GET INTO ROAD CYCLING | 93

 TRAINING PLAN WEEKS 79

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RECOVERY DAY LIGHT DAY 2HR RIDE CHOICE DAY REST ENDURANCE SATURDAY RIDE
Optional 1hr light spin, Its your choice Evening ride, intervals Work on an area 60-75 per cent of if it was missed.
low Zone 1, on rollers/ of training but bear in of 10mins (equal work of weakness; you event distance on the Otherwise, 2hr ride
turbo or flat terrain, mind whats coming and recovery) in could do some extra hilliest course you can with speed practice on
with legs feeling up in tomorrows mid Zone 2, or chain morning fasted work find. Stay in upper the descents for the
no pressure. session. gang; aim for 50- up to 2hrs. Zone 1 on flats and middle 40mins.
WEEK 7

70mins include 40-60mins

of hard work. of Zone 2 work
on hills.

REST 1HR RIDE 1HR RIDE REST REST ENDURANCE SATURDAY RIDE
In the morning In the morning ideally, 40 per cent of event if it was missed. Oth-
ideally, fasted fasted at moderate distance on flat erwise, 1hr light spin
at moderate Zone 1 Zone 1 effort, indoors terrain, staying in low with 8sec efforts
WEEK 8

effort, indoors or on or on moderate terrain. to mid Zone 1. every 6mins.

moderate terrain.

REST BONUS 1HR RIDE TW O S E S S I O N S REST ENDURANCE SATURDAY RIDE

45-60min morning Evening ride with a 30-40mins morning 50 per cent of event if it was missed.
ride. Ride fasted and few mates or a cycle and evening. Morning distance on a hilly Otherwise, 1hr 20mins
WEEK 9

keep in moderate Zone club. Aim for moderate ride fasted, evening course. Stay in Zone 1 ride in a big gear
1, either indoors or on terrain and work on ride with 8sec fast on flats and low to mid pushing on the inclines
moderate terrain. your group riding skills. efforts every 5mins. Zone 2 on for middle 40min
the hills. section.

TRAINING PLAN WEEKS 1012

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

RECOVERY DAY 1HR RIDE 1HR 30 RIDE CHOICE DAY REST ENDURANCE SATURDAY RIDE
Ideally, get a massage Optional. In the Low Zone 2, on the Work on an area you 40 per cent event if you missed it. Oth-
or perform a self-mas- morning, fasted, at longest climbs you know is weakest; you distance on the hilliest erwise, a 1hr 30 ride
sage. A 30min light moderate Zone 1 can find for a total of could do some extra terrain you can find, or with descending at
spin is optional effort, indoors or on 30mins of controlled, morning fasted work ride a sportive. Stay in speed practice and 5-6
WEEK 10

on rollers or flat moderate terrain. hard climbing work. up to 2hrs. upper Zone 1 on flats 1min efforts in Zone
terrain. and Zone 2 on hills. 3 with a 2-3min spin
recovery in between.

REST TWO SHORT 1HR RIDE REST REST ENDURANCE SATURDAY RIDE
SESSIONS On hilly terrain, climb- 30-40 per cent event if you missed it. Other-
30-40mins am and ing at Zone 2 pace, distance on a moder- wise, do a 1hr 20 ride,
pm. Do the morning staying smooth and ate to rolling course. practising descending
WEEK 11

ride fasted and the relaxed throughout. Stay in Zone at speed for 30mins.
evening ride with an 1 for at least
8sec fast effort every 75 per cent of the
5mins. time.

REST 1HR RIDE 1HR RIDE 1HR LIGHT SPIN REST CHOICE DAY GOAL EVENT
With some top of Zone Work on an area of With 8sec efforts every Some riders like a light
1 3-5min climbs on weakness perhaps 6mins to test your spin the day before
WEEK 12

moderate terrain. Aim climbing, descending legs responses. No an event to keep their
for 30mins of hard or feeding while in the more; its time to store legs loose, others dont
work. saddle. glycogen. its your choice.

94 | GET INTO ROAD CYCLING


On your return, note the amount
that you drank and ate during your
ride. Well say it was 1500ml, which
weighs 1.5kg, and three gels of
0.06kg each, so youve taken a total
of 1.68kg on board.
Before showering, eating or drinking,
dry yourself and weigh again. Well
say its now 73.2kg.
Subtract the second weight from the
first to get your bodyweight change:
75 - 73.2 = 1.8kg
Add the weight of the food to this to
get your total loss: 1.8 + 1.68
= 3.48kg
Estimate any bathroom stops
because this will mean losses are
higher.
Divide total losses by the hours
spent riding: 3.48 3hrs = 1.16kg
lost per hour.
You wont get to the end of your
training ride or event at the same
weight as you started, but you should
eat and drink enough to be within
1-2kg. Never be more than 2-3 per
centdown in mass unless its a ride
where you really cant get adequate
fuel down.
BECOME FUEL
EFFICIENT
You need to drink when you ride to
replace the water you sweat and
breathe out, but for longer training
rides and during the event drinks
will help provide fuel. Suffering a
bonk when your body cant get
the energy it needs is bad news
when youve got two or three
climbs left to ride.
SPORTIVE TRAINING
Pacing is crucial in
training and on the big
day. The main trick is to
climb at an intensity that
wont blow your legs AVOID INJURY
Above Staying For both training and the big ride,
hydrated is try a drink thats 5-7 per cent
vital, so stock
your bottles carbohydrate. This is an isotonic level,
with drinks you meaning that the drink contains the
can stomach
same concentration of dissolved
Above right particles as your body fluids, so will be
Dont let bad
weather keep absorbed fast. Some people prefer a
you indoors, hypotonic drink one with a carb level
keep up the
long rides of less than 5 per cent. The only way
to find out whats right for you is by
experimenting in training. Also,
choose a drink that contains
electrolytes, particularly sodium. This
speeds up the delivery of fluid to your
body, so is especially important on
longer rides. Finally, its key to go for
adrink that you really enjoy the taste
of, that way youre far more likely to
drink enough.
Drink plenty before you go out on
your bike so that you start off fully
hydrated, and continue drinking
afterwards a little and often to aid
recovery. If youve trained for over an
hour, make it a carb drink. Dont wait
until you feel really thirsty thats a your glycogen stores. Remember, you
bad gauge of need.
You should consume at least 1g
of carbohydrate per kilogram of
bodyweight for every hour that
youre riding. This can be in the
form of carb-electrolyte drinks, gels,
bars, solid food, or a mix of these.
Your needs could be different from the
norm so its important to experiment
in training. That way youll be able to
tell exactly what you can tolerate and
what you need with you on the day. If
riding an event, find out what food
and drink will be available and at what
points along the route, and see if it
suits you. If you cant stomach the
energy drink on offer, for example,
take your own. If you get sick of sweet
stuff, check therell be something
savoury for you to grab, or carry it
with you.
When you step up the amount of
riding you do youll be adding stresses
and strains on your body. You might
be tempted to ignore niggles in order
to stick with the programme. Dont!
Riding through the pain is a great way
to make minor problems major. If you
get injured, take it seriously. Take time
off the bike or do some cross-training,
and if its a biomechanical problem
have your riding position looked at by
an expert. If necessary, visit a health
care professional. Whatever you do,
dont ignore a potential injury.
PACE YOURSELF
Pacing is crucial in training and on
the big day, but its hard to get right.
The main trick is to climb at an
intensity that wont blow your legs.
This comes with experience but if
youve trained by heart rate or power
then you should have a good idea of
what you can sustain. If you dont
know how hard you should be
working, dont go above 85 per cent of
your max heart rate on even the
steepest hills or youll dip too far into
have limited glycogen and can never
eat enough to make up for going too
hard too soon.
GET INTO ROAD CYCLING | 95
 With the training done, its time
to line up for your debut sportive.
We get the lowdown on a new riders
experience of Velothon Wales
Words: Emily Paddock

96 | GET INTO ROAD CYCLING

 MY FIRST SPORTIVE

I
got my first road bike in
autumn 2014 because I
wanted a fun way to keep
fit. My boyfriend cycles so I
thought it was something
we could do together. I
never planned to do a big event but
a friend who cycles asked if I
wanted to take part in Velothon
Wales with her to raise money for a
charity she supports, so I thought
Id have a go.
Gradually I started getting a bit
fitter and building up the miles I
could cover. Increasing my distance
was okay, but I didnt enjoy riding
up hills! In the months before the
event I noticed myself getting
stronger but I still felt demoralised
sometimes because it never felt
like it was getting any easier. I kept
positive because I did enjoy my
rides and noticed I was able to ride
for longer without feeling sore the
next day.
For Velothon Wales, I opted to
do the 30-mile route and with the
big day six weeks away, I was
riding up to 22 miles in one go. Id
even managed some hills, so I felt
good about my progress.
Frustratingly, I fell ill three weeks
before the event so wasnt able to
ride for a lot of that time. My
You may feel
boyfriend thought I should pull out the pain during
but I was determined to take part the ride but itll
all be worth it
and complete the course, even if I
wasnt as fit as Id hoped to be.
A souvenir to
be proud of
BRING ON THE the sportives
VELOTHON finishers
medals
On the morning of the event I was
up early and thought Id be
nervous but, surprisingly, I felt
quite calm. By the time I met my
friend at the start line, I was
excited about setting off. The first
15 miles were flat and I felt
comfortable, but then the hills
came and that all changed. At the
bottom of the first big hill I could but I knew I had to continue. I unknown and a test of my body
see people getting off their bikes, tackled everything, even though it and riding. Even though it was hard
which made me feel apprehensive, was hard at the time, and finished at times, I enjoyed it and was
the course. I rode up the whole of proud of my achievement.
Caerphilly Mountain, but it was If youve only recently taken
Give yourself time to tough. I cried at the top!
My rookie mistake was thinking
up cycling and are considering
entering a sportive, Id say take on
prepare and remember that I was closer to the finish than I
was, and that the rest of the ride
the challenge. Give yourself time
to prepare and remember that you
that you can ride at was all down hill. That was
psychologically draining. Im
can ride at your own pace. Riding
with so many other people was a
your own pace pleased with myself for doing it
because it was a big step into the
great experience, and something
Ill be repeating.

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RIDE
As you can tell from the
happy faces, this part of
the ride was dead easy

TIPS FOR
YOUR BEST
EVER RIDE Youve got your place, done the training
and now its event day! Heres how to make
sure it all goes smoothly
98 | GET INTO ROAD CYCLING
 RACE DAY TIPS

PACK IT ALL IN BEFORE YOU BEGIN...

1
We know a rider who turned up
at a big event on target for a
personal best (PB), only to
discover hed forgotten his
shoes. He didnt get that PB. Make sure
youve got everything ready the night before.
Here are the essentials for any big ride tick
em off and sleep soundly.
HELMET A lid is required for most
organised cycling events.
YOUR JERSEY AND PADDED SHORTS
You can ride a sportive in your vest and
pants, but do you really want to?
SHOES You wont be driving there cleated
so chuck these in your boot.
SUNGLASSES Bring clear lenses for
overcast days.
ARM AND LEG WARMERS Easy to slip on
or off on changeable days.
WATERPROOF JACKET You never know
when the British skies will open.
CHAMOIS CREAM Chafing in delicate
areas will definitely hinder your ride
enjoyment and performance.
WATER BOTTLES Make sure you keep
well hydrated.
PUNCTURE KIT Spare inner tubes, a
repair kit, a pump/CO2 inflator and tyre levers
are essential.
POCKET TOOLS For emergency bike
maintenance.
GPS CYCLE COMPUTER For recording
your ride stats.
LIGHTS A long or early ride might see
you starting or finishing in the dark.
SUN BLOCK AND LIP SALVE Even on cool
days the sun can be strong when youre out
for hours.
ENERGY PRODUCTS Nutrition is a must.
MOBILE PHONE In case of emergency.
YOUR BIKE Well, duh!

GET STUFFED
Words Kate Hodgins
Photos Simon Lees, Paul Smith
2 Fuel up on carbohydrate 12 to 36 hours before the event, and at least four hours
before you go to bed, to keep up glycogen levels. Opt for high carbohydrate
choices such as sweet potatoes, pasta or rice, says sports dietitian Renee
McGregor. Avoid too much fibre or fat as this can have implications for gastro-intestinal
discomfort. Protein should be limited to make more space for carbs. Renee suggests a sweet
potato soup with bread, or a pasta dish with a tomato sauce. Then you could have a couple of
crumpets with honey just before bedtime to top up your levels. (See more on page 134.)

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 RIDE
SHUTEYE
3 A good nights kip is essential. A
couple of drops of lavender on
your pillow should help your
mind shut off. Also taking a bath half an hour
before bed raises your heart rate alongside
the temperature, which then drops again as
you get out and back into the cool air, a
proven method to make people sleepy. And
shut out all the light: any light, even from
plug sockets or TVs on standby, can mess with
your production of the sleep hormones
melatonin and serotonin. Good news is you
can legitimately ask your partner for some
slap and tickle to help you nod off. A study
published in 2000 found that nookie the night
before a race will have no negative impact
upon your performance, but it is likely to help
you doze off by releasing endorphins that act
as sedatives. But abstain within two hours of
the start, as you wont have enough cardiac
recovery time to achieve maximum
performance levels.
MORNING MUNCH
4
Two hours before your ride is the
best time to chow down on
breakfast. You can top this up
with energy drinks or a banana about 30
minutes before the start time, says
McGregor. Make your choice carbohydrate-
heavy such as porridge with banana and fruit
juice or a couple of bagels with honey or jam.
If you have time, make pancakes with syrup
often the breakfast of choice for the Tour
de France cyclists. Drink tea or coffee if this
is part of your usual morning ritual and enjoy
the benefits of the caffeine boost, but dont
try anything new on race morning as it could
upset your stomach.
DONT BE LATE
5
Arrive in plenty of time to register,
attach your timing chip, pick up a
Photo: Jonathan Ashelford
100 | GET INTO ROAD CYCLING
CHECK IT OUT
6
Your bike might suffer a few
knocks andjolts on the drive
to the event, particularly if
you put it inside your car.
Heres a quick bike checklist
to run through pre-ride:
Check the front and rear quick-release
mechanisms are tight.
Spin the wheels, checking for brake rub.
You might have to re-centre the brake
callipers to remedy this.
Bang the saddle with your fist left and right
to check that it doesnt move.
Grab your handlebar, with the front
7
EASING IN
Warming up before a
sportive on the day isnt
important, says sports
scientist David Bailey,
from Claremont Sports Medicine
Performance Centre (CSMPA). You should
ride the first 20 to 30 minutes at a steady
pace that will build you into the ride
anyway. In fact, if youre out for a long
sportive it can actually be detrimental to
burn more of your energy stores by doing a
long warm-up beforehand.
The only time you should warm up first
is if youre expecting it to start out hard.
If the route includes a climb in the first
30 minutes, says Bailey, then a steady
short ride (10-15 mins) is plenty
of opportunity to check that you and your
bike are ready to ride.
Use the start of
the ride as your
warm-up
wheel clasped between your legs, and push
it up and down and side to side to check it
doesnt slip.
Check the chain isnt derailed. Carefully
shift the rear mech onto the largest sprocket
to ensure that it hasnt been bent inwards
Jesse Wild/Procycling magazine
enroute.
Give the tyres a squeeze to check theyre
still fully inflated.
Check that your computer sensors, bottle
cages and frame-fitted pump are still in place.
route map and put anything in on-site lockers
if they are available. A pre-ride loo stop is
advisable; the pros might pee on the go but it
wont win you many riding buddies.
ACHIEVING YOUR PB
8
Unless youve put in the
groundwork, a personal best
time wont fall into your lap. But,
assuming youve pushed hard in training,
there are a few on-the-day ways of upping
your chances. Think like a team leader,
says coach Joe Beer. Look for wheels to
follow in order to save energy and remember
to eat and drink regularly. Be ready to push
hard and dig deep in the last 25 per cent of
the ride. You need to accept there will be
some hard efforts, some scary moments and
some hardship if youre pushing yourself.
PACE MAKER
9
Too fast, too soon, isnt the wisest
sportive strategy. Nor is going so
slow that you need to make up
ground later. The optimum pacing strategy
on a flat course will always be to maintain the
highest possible constant power output, says
Dr Simon Jobson of The Centre for Sports
Studies at the University of Kent. Varying
power output will only slow you down. As a
rough guide, a cyclist should be able to
maintain approximately 75% of their
maximal aerobic power (MAP) output (around
88-92% max HR) during a 30-mile ride, 68%
of MAP (85-89% max HR) during a 50-mile
ride, and 64% of MAP (80-85% max HR)
during a 100-miler. Having said that, we
dont often ride over perfectly flat terrain.
When hills enter the equation, continues
Jobson, race times will benefit from
increasing power on the uphill and recovering
on the downhill. Because each course is very
different, this means you cant replicate rules.
Listen to your body and dont shoot off at a
pace you cant maintain.

CHAIN REACTION
10 To ensure a chain breaking mid-
ride doesnt end your day, carry a
multi-tool with a chain breaker
Topeak (www.topeak.com) makes good small
ones. Also carry some SRAM (www.sram.
com) Powerlinks. Without these, a short-
term solution is to use spare innertubes to
set up a towing device with a cycling buddy.
Loop the tube slipknot style around the
head-tube of your bike, and then pass it over
the saddle and onto your friends seatpost.
Be very careful to stay in sync as this can be
precarious and should really be used only if
you have just a few miles to go.
NO SPARE?
11 DONT DESPAIR
If you have a flat but no puncture
kit, there are emergency
measures. Tie off the shortest possible
stretch of tube incorporating the puncture
very tightly with a rubber band or zip tie,
suggests one mechanic. Stretching the tube
back into the tyre might be challenging, as it
will be short. Inflate to half to three-quarters
the normal pressure and ride carefully. Or
you could stuff your tyre. Remove one side of
the tyre, grab tufts of grass, paper and leaves
and pack tightly, but not so much that you
cant reinstall the tyre bead.
OM NOM NOM
12 Fill your pockets with tried and
tested energy products. Carry
whatever gels, bars, flapjacks or
anything else youve been using in training;
avoid upsetting your stomach with anything
you havent tried previously. If you do run out
and find yourself at a feed stop with
unfamiliar products, its wise to avoid them.
Instead, use whatever else theyve got there
such as fruit, cake and flapjacks, or you could
make an unscheduled stop at a garage or
corner shop. The following list of foods
provide around 50g carbohydrate each , the
same as you would get from a 600-800ml,
6-8% energy drink:
475-600ml fruit juice
2 medium bananas
2 x 30g cereal bars
1 medium roll with tbsp jam
1 large or 4 small cookies or
2 small slices fruit cake
60-70g sweets, such as jelly babies
WINDING DOWN
13 If you have enough energy left
then 10 minutes easy riding
straight after the ride promotes
recovery, says Bailey. Stretching will also help
minimise muscle stiffness try leaning
forwards and backwards to stretch out your
lower back and lying on the floor and pulling
your thighs towards you one at a time to
loosen your hamstrings. Its recommended
RACE DAY TIPS
Photo: Tim De Waele
RAIN OR SHINE Sadly, the sun
Although its not always reliable,
doesnt always
shine, so be prepared
checking the forecast before your ride
is a good idea so you can estimate
what type of clothing you should
bring. Im the one who always
overdresses, wearing gloves,
overshoes, gilet or rain top and plenty
of under layers, says coach and
sportive organiser Dave Lloyd.
It can get very cold, especially on
descents after a high climb. I would
advise that you always take a gilet
you can put on for the cold descents
where the wind chill can lower
temperatures by 10 to 15 degrees. If
the weather improves you can always
shove your spare layers in jersey
pockets. And if youve forgotten your
layers, the old trick of putting a
newspaper [if you can find one during
a race!] or plastic bag down your
jersey front can keep your chest
warm on fast descents and save
yourself from freezing to death.
Dealing with overly hot situations
14
is perhaps easier as you can usually
take layers off and tuck them in
pockets. But, remember, your
hydration and electrolyte
replenishment needs will be greater
in warmer weather so keep
regularly drinking energy drinks and
dont forget to wear sunscreen.
Finding a group to
ride with will save
you valuable energy
that you ride on the day after your event if you carbohydrate to boost your energy.
can, Bailey continues. It might feel like the Ifyoure planning on exercising again in
last thing you want to do, but as long as its the next two days try to eat within 20
very easy (90 mins max) then you will minutes of finishing, otherwise do it
actually speed up recovery. Joe Beer agrees:
Do something short and dont commit to
anything too strenuous. You need to let your
within two hours. And after churning out
those miles, a congratulatory pint might
be in order. Youll be pleased to hear
legs, backside and brain recuperate. onestudy from Granada University
foundthathaving one pint of beer after
BACK IN THE TANK exerciseis more effective at rehydrating
15 Post-ride refuelling is a must.
Tuck into some protein for
muscle recovery and
your body than a pint of water. Sounds
like a good reason for a pub stop if ever
we heard one.
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RIDE

Words Paul Robson Photography Joseph Branston

WILD WEST
Away from the bulging sportive scene exists another cycling world, a world
of hardened mile-munchers who pedal dusk til dawn, clocking up gargantuan
distances fuelled on tea, cake and friendship. Paul Robson went down to
Devon to get a first taste of audaxing

102 | GET INTO ROAD CYCLING

MY FIRST AUDAX
RIDE

The sun shone on us for the first part

of our debut audax

H
ow many sportives have you done
that start in a pub with free tea and
bacon sandwiches? In my case it
was none, so if this was an audax vs
sportive football match then walking
into the warm and cosy confines of
the Barn Owl in Exeter at 7.30am
to find just such a spread was the
equivalent to audax snatching an
early goal. As its not a competition,
lets just say it made a good impression.
Too good, perhaps, as we were still sipping and
chatting when the official start took place. This was to
be my first audax event an organised 200km long-
distance ride without signage but with a printed route
sheet, and without chip-timing but with a brevet card
to be stamped at each control point to prove youve
gone the distance. And seeing as getting lost was my
number one fear, despite the torn pages from a road atlas
and that route sheet in my pocket, not setting off with Top Snack stops were
everyone else was asking for trouble. done in style, not an
One further potential issue was that in my early energy gel in sight Despite the torn pages
morning muddle-headedness Id forgotten to pack my Above Our card
helmet. This being an audax event, it soon emerged was marked at every
control stop
from a road atlas in my
there was no problem with me riding lidless (its a
requirement at most sportives) and I certainly wasnt Right We played it
safe and waited
pocket, not setting off
the only one, but it did feel strange after all this time patiently for the steam
and Ill pack it for the next one. train to come in with everyone else was
Fortunately I soon ran into Jon (from Farnham) and
then the Sid Valley CC collective (Nigel, Martin, Andy,
Richard) and settled in with them for the day. The
asking for trouble
early hours of the ride flew by as we dipped down to
the south coast at Budleigh Salterton and then began grateful wed come the way we did. The road down was
heading north. much steeper than the long climb we had tackled from
We were blessed with lovely sunshine on the first the south.
day of March as we cruised up to Tiverton and the first As we dropped off the moor we hit the chocolate box
control at the Canal Tea Rooms, where a warming cuppa town of Dunster, where the closed roads required by
was necked al fresco and the Tea Rooms resident cat the controversial work to replace the picturesque but
was fussed. awkward cobbled pavements with something more
From there it was a long but stunning ride along the modern were just about navigable by bike. From Dunster
Exe valley, gradually climbing up onto Exmoor, from it was a blast past the fairy tale castle, followed by a
where the descent from Wheddon Cross made me quick up and down into the small coastal resort of

104 | GET INTO ROAD CYCLING


Weary riders make the
most of the generous
spread and chance to
get out of the rain
Blue Anchor for lunch. The control was at the railway
station, part of the West Somerset Steam Railway,
where we had to wait for a locomotive to pull in before
we could cross the level crossing (no dipping under the
barriers for us, Sir Wiggo). While we were getting our
brevets stamped, another train came in from the other
direction. With the number of steel-framed bikes around
it was a journey back in time to the days before the car
was king (or should that be dictator?).
From the station we nipped to the Driftwood Caf on
the seafront for lunch. We were over halfway through our
ride now and feeling good. I was under orders to take on
board hot food and drink whenever possible, so as fish
and chips orders flew in I joined the fun and plumped for
ham, egg and chips and a mug of tea. This was proper
ride fuelling!
ANCHORS AWAY
Unfortunately, while we tucked into our generous plates
of food, the weather turned. Outside the window things
got progressively darker as visitors raced for their cars,
and by the time we were ready to hit the road again we
emerged into cold and rain. Conditions got markedly
worse as we climbed out of Blue Anchor, rode along the
Top Hot cross buns were coast to Watchet, and then climbed again up towards
just one of the many the Quantock Hills.
treats in store at event
supporters John and By now the rain was freezing and lashing in sideways
Margarets home across us thanks to a fierce onshore wind. Hands and
feet went cold and then numb, and even as the weather
Above With the
mornings sunshine a began to improve as we climbed through the gnarled
distant memory, the bad trees to the high Quantock moorland it was clear that
weather made the ride
much harder going our soaked-through gloves, shoes and socks were not
going to offer any warmth now. It was after a steep
descent back down, as we waited to regroup, that my
more experienced companions started producing dry
MY FIRST AUDAX
Tea, soup, cake and
a bun were consumed
as life finally came
back to my feet in
the conservatory
spare pairs of gloves from their substantial saddle bags
note to self, bring spare outer garments before tackling
another audax.
Where 10km chunks had seemed to fly by in the
morning, they started to pass very slowly now. All day
I had been promised something special from control
number three, at the house of John and Margaret
Paramore. It seemed to be 10km away for about 40km,
time passing so slowly as I pedalled on with the blocks
of ice that had replaced my feet towards what began to
feel like a mythical nirvana.
As daylight started to fade we arrived, and there was
nothing mythical about the sight that greeted us. Having
had our brevets stamped in a garage that brought on
mass workshop envy, we walked into a kitchen where
three different giant pans of soup warmed on the hob,
beans on toast were being dished out to all takers and
the tables groaned beneath the weight of homemade
cakes and hot cross buns. Warmth, both literal and
emotional, was also in great supply. This home was a
genuine slice of heaven for cold, wet cyclists, selflessly
created for no other reason than a love of the sport and
a desire to support it. Tea, soup, cake and a bun were
GET INTO ROAD CYCLING | 105
RIDE
consumed as life finally came back to my feet in the
conservatory, a small donation was proffered to the
Devon Air Ambulance and half an hour later we were on
our way again, attaching lights to our bikes to illuminate
us for the final 40km, much of which was now going to
be ridden in the embrace of darkness.
POTHOLE = PUNCTURE
By now our only thoughts were of pressing on and
getting back to Exeter as soon as possible, but the
conditions would contrive to slow our progress with
two punctures the first of which was mine. Filled
as it was with muddy water in the dark, I didnt see a
vicious pothole as we pressed on but I heard and felt
the massive thunk as my front wheel smashed into it.
Just as I felt confident enough to answer the shouts of
everything okay? with a yes, the telltale sounds of a
flat came into earshot.
At this point, the camaraderie of the audax collective
kicked in again. Apart from removing the wheel I did
nothing in the fixing of my flat! Instead, like a Formula
One pit-stop crew my riding companions took a task
each removing the tyre and old tube, putting a little air
in the new one, refitting the tyre, pumping it back up
and we were back on the road in minutes. Unfortunately
Nigel then suffered a puncture of his own, but with the
team again leaping into help this one didnt hold us up
too long either.
Desperate to finish, we pushed on into the darkness
and could spot the lights of Exeter in the distance.
Willing them closer, by now the weakening legs were
kept going by the energy of that hot cross bun and the
knowledge that if we just kept pedalling wed make it.
Back at the Barn Owl, we were given a warm welcome
from organiser Pippa Wheeler who told us our 11-
106 | GET INTO ROAD CYCLING
As always with these
things the bleakest
sections of the ride
were relived with the
broadest smiles
Top A return to the Barn
Owl pub, 11 hours after
our first audax hour ride has been a good one for a first ever audax.
experience began It sounded like a long time to us (and felt it too), but
Above With a brevet
where on a sportive wed have paused for five minutes
full of stamps and some at feed stops to cram an apple pie and a gel down our
great memories of necks, today wed stopped for tea, egg and chips, soup,
the day, this wont be
Pauls last spin into cake, buns, tea and more tea.
audax territory We learnt that there were plenty more people still
out there in the darkness (we passed a couple on our
way in), and that not even all the 100km riders made
it back before the weather turned. We do have a broad
spectrum of abilities, Pippa told us, and everyone is
catered for.
Talk turned to reminiscences of the day and, as
always with these things, the worst, bleakest sections
of the ride were relived with the broadest smiles. Back
at Margarets house I questioned my sanity for wanting
to do such an event, but with the warmth back in my
fingers and toes and a smile on my face Im looking
forward to another audax challenge and to meeting
more of the great people I met today.
For details of audax rides in your area, check out
Audax UK at www.aukweb.net
ACCESS. OPINION.
EXPERTISE.

AVAILABLE: In store | cycling.buysubscriptions.com | applenewsstand

RIDE

The course covered the fundamentals

of bike maintenance and safety, and
everything you can do with a multitool
108 | GET INTO ROAD CYCLING

KEEP IT ON
THE ROAD Despite cycling daily Elizabeth Elliotts bike
maintenance skills were seriously lacking,
so she enrolled on a CTC course
Words: Elizabeth Elliott Photography: Adam Gasson
W
hen you think about
whats so appealing about
cycling youre likely to
conjure up images of
glorious sunny days spent
riding through beautiful
rolling countryside,
making a few stops for
coffee and cake along the way. Theres no reason why
you cant enjoy countless rides like this but to do so
you need to keep your bike in good working order. Yes,
you should now be conjuring up images of grease,
multitools and industrial-sized tubs of Swarfega.
While bike maintenance isnt the most glamorous
side of cycling it is essential, not only to avoid long
walks home when your chain has finally snapped after
a lifetime of neglect but also to keep you safe. After all,
discovering your brakes pads have worn out midway
through a long, fast descent is never going to end well.
To avoid getting your hands dirty you could take
your bike to get serviced at your local bike shop, when
issues such as worn brakes and chains should be
picked up, but its far better if you learn how to
maintain your bike yourself, at least at the most basic
level. This will save you money and mean your bike
will be more regularly maintained in theory at least!
Moreover, your local bike shop mechanic isnt going to
be much use to you when youre 20 miles from home
and you get a puncture that you dont know how to fix.
Its something you simply have to learn. The same
goes for cleaning and lubing, as well as knowing how
to do a bike safety check, so you never put yourself in
danger by setting off on a bike that isnt fit to ride.
SIGN UP
There are plenty of self-help tutorials online, such as
at BikeRadar.com, and there are cleaning and
puncture walkthroughs on the following pages, but
the best way to learn is to get taught. You might have a
friend or family member who can do this but for expert
MAINTENANCE
advice from qualified instructors youre best to enrol
on a bike maintenance course. Just as cycling has risen
in popularity so has the number of courses on offer,
with many bike shops and organisations now offering
courses from beginner level up to advanced, as well as
women-only ones. Among them is national cycling
charity the CTC, which has championed the cause of
cycling for well over a century and offers a number of
day-long maintenance courses. I opted for Roadside
Maintenance, which promised to cover the
fundamentals of bike maintenance and safety, and
everything you can do with a multitool. Despite riding
almost daily during the week, doing a 32-mile return
commute, my maintenance skills were poor, all too
often relying on my husband to check over the basics
and fix any issues, so this seemed like the level I
needed. Even if I already knew some of it I felt there
was no harm in having it reinforced by someone who
really knows what theyre doing.
My trainer for the day was Sally Berry. Having
always loved the outdoors, Sally rediscovered her love
of cycling six years ago at the age of 54. I hadnt
ridden a bike since my childhood, but somehow, very
reluctantly, I allowed myself to be talked into doing a
CTC Trail Leader course so I could take groups of school
children cycling. It was the best thing I could ever have
done! I got fitter, I discovered a whole new and fun
activity that I could do anytime, anywhere, and I love
the freedom cycling brings.
However, I didnt know the first thing about fixing
my bike and it bothered me. So I signed up for the CTC
Trailside Maintenance course, stayed on for part of the
second day, which was the advanced level, because I
got hooked, bought a few tools and got stuck in. And
now I run CTC maintenance courses too!
Over tea and biscuits at Young Bristol, our venue for
the day, Sally outlined the days itinerary, clarifying the
meaning of various terms and asking if there was
anything else Id like to cover. While I was happy with
the programme as laid out, Sally stressed that all the
GET INTO ROAD CYCLING | 109
RIDE

CTC courses are

flexible and can be
altered to suit the
needs of the
participants
CTC maintenance courses are flexible and can be
altered to suit the needs of the participants. She
also said she could adapt the programme at any
point should it become clear that it was too basic
for my skill level. I was confident it wouldnt be!

SAFETY FIRST
The first session saw Sally take me through the
M-check. Its designed to be a quick and easy way
to make sure your bike is safe to ride, which when
you get used to it, wont take longer than a few
minutes to do. Its so called because it involves
following an M shape to check five points of your
bike. Starting with the front wheel you progress to
the handlebars, then to the frame, followed by the
seat and seatpost until you finish with the back
wheel. Sally said you should aim to do this every
two weeks as a minimum, especially if you ride
most days. Before every ride she advised me to
check the steering, the brakes, the air in the tyres
and the quick release skewers.
The only slight issue I noticed with my bike was
the left brake lever was pulling back further than
the right one and coming quite close to the
handlebar. While youd normally make any
required adjustments at the end of the M-check,
Sally said wed revisit the issue later when we were
looking closer at brakes. Otherwise my bike
seemed in good order in all aspects.
CLEAN MACHINE
For the next session we went outside so I could be
taken through the process of cleaning and lubing
my bike. While removing a bit of dirt from your bike
and sticking a few drops of oil on the chain might
not seem like rocket science, as Sally stressed, its
SALLYS TOP
MAINTENANCE TIPS
Get some training in basic maintenance, even
if its just a couple of hours
Work in a clear space with good light you
need to be able to find something if you drop
it (I prefer my kitchen!)
Be organised have your tools ready and lay
bits out in the order you take them off your
bike so you can put them back the same way
Buy the best tools you can afford cheap ones
break sooner than you could imagine
Remember the internet offers loads of
helpful information and advice
Carrying out a regular bike check
ensures its safe and lessens the
chances of a mechanical
a very important part of bike maintenance,
because if you do it regularly you decrease wear
and tear and therefore your chances of
encountering mechanical failures. It also needs to
be done correctly for it to be effective especially
when mud and grime are involved following
three stages: wash, degrease, lubricate.
With a bucket of hot, soapy water and the
products Sally provided me with I set about
de-gunking the frame and drivetrain. Sally
explained why each stage is necessary and the
importance of picking the correct lube according
to the riding conditions. While I already had a good
idea of how to clean my bike properly, having
someone talk me through what I was doing and
why gave a relatively simple task a whole new
meaning and hammered home the need to do it.
BRAKE TIME
With a sparkling bike we went back into the
warmth to take a closer look at the brakes. Sally
said that along with mending punctures and
repairing chains, the need to adjust your brakes is
one of the main issues youre likely to encounter
while out on the bike. As brake pads and blocks
wear, the slack can be taken up by the barrel
adjusters. Without doing this, the brake levers pull
back to become close to or even touch the
handlebars, preventing effective stopping.
As mentioned, this was something Id
encountered with my left brake during the
M-check, so I was shown how to use the barrel
adjusters to change the lever position. Winding
out the barrel adjuster moves the lever further
away from the handlebars (in other words,
tightens it which seems confusingly counter-
intuitive!) and winding it in moves the lever
towards the handlebars. Having the lever at the
correct position is important, not only for safety
but also comfort and braking power. As Sally
explained, some people who have small hands
might need the lever fairly close in to the bars, so
allowance has to be made if this is an issue for you.
We also looked at block and pad adjustment,
centring the brakes around the wheels and I even
got to fit a new brake cable on a bike Sally and her
husband were in the process of doing up.
A BIT SHIFTY
If you ever have problems with your chain jumping
to the wrong cog when shifting gears or making a
strange clicking sound when in a certain gear then
its quite possible that your gears need indexing.
To me its always sounded like a job for a skilled
mechanic but it is in fact relatively straight
forward. The art is in having a deft touch to make
only slight adjustments at a time and a good ear to
hear if the chain sounds like its skipping or running

110 | GET INTO ROAD CYCLING


Using a chain breaker is the
best way to undo the links to
remove a chain
smoothly and ignoring the limit screws, which
Sally said a lot of people use despite having
nothing to do with indexing (theyre purely for
stopping the chain jumping off at either the top or
bottom of the cassette).
CHAIN GANG
After lunch I was taken through the process of
replacing a chain. Using a chain wear indicator is a
great way to know when to fix a new chain to your
bike and avoid it breaking on a ride. But whether
youve spotted early enough that you need a new
chain or you should suffer a chain break when out
on your bike then knowing how to fix/replace one
is a very useful skill. To mend a chain, a link needs
removing which can be done with the help of a
simple chain breaker tool and the chain rejoining.
I had a practice doing this on an old chain Sally
had in her stash. I then fixed a new chain to the
bike Id helped to put the brake cable on. We joined
this chain together using a powerlink, which is an
individual link made up of two pieces, each one a
plate with a rivet attached. Using one of these
makes taking a chain on and off a lot easier and
means you can remove a chain to clean it.
FEELING DEFLATED
Our final focus of the day was on fixing a flat tyre.
While replacing a punctured inner tube with a new
A selection of tools and parts
used on the course
one is much easier and quicker than mending it, as
Sally pointed out, there are times when you can
get multiple flats on a ride (she used the example
of riding by a hawthorn hedge thats been recently
cut) and you simply dont have enough inner tubes
to cope. She therefore took me through the
process of removing a wheel and inner tube,
locating the hole and fixing a patch over it, and
then replacing the inner tube and wheel.
Like the cleaning and lubing, this was a job I was
SALLYS SIX
REASONS FOR
DIY MAINTENANCE
1. Its cheaper (and quicker)
2. Its surprisingly enjoyable and satisfying
3. You can x your bike while out on a ride, and
help others too
4. If you understand how your bike works
youre likely to ride more skilfully
5. Bikes last longer and ride more smoothly if
you look after them
6. If you can check your own bike youre more
likely to spot if its unsafe to ride
MAINTENANCE
Sallys chain tensioner tool
a bit of wire hanger made fixing
on the Powerlink a lot easier
already reasonably capable of handling but going
through the process with Sallys expert guidance
helped to reaffirm exactly what I should be doing
and increase my confidence that Id be able to
cope on my own out on the roadside.
TESTING, TESTING
With my head whirring from all the new skills Id
learned Sally gave me a quick test of the days key
points. I largely answered correctly, which for
someone with a poor memory is surely a sign of
good teaching Id absorbed what Id been told!
After such a full and intensive day that had
clearly been worth it I left to ride the 16 miles
home safe in the knowledge that should my bike
fail me in some way I was in a much better place
to know how to fix it. Not only is this reassuring
but its also given me a greater appreciation of
how my bike works, and the desire to care for it
better. Sally said its easy to get geeky about
maintenance as she found out herself and
Ican see why, as while a smooth-
running drivetrain isnt as romantic
as rolling countryside, its still a joy
to behold.
To find out more about the CTC
and the courses on offer head to
www.ctc.org.uk/training
GET INTO ROAD CYCLING | 111
RIDE

HOW TO CLEAN YOUR BIKE

Want a cleaner, smoother-running bike in just 12 easy steps? We show you how
with our straightforward walkthrough guide

01 SPRAY 02 SCRUB CHAIN 03 DE-GUNK REAR 04 SCRUB REAR

TRANSMISSION
By far the hardest and most
important part to clean is your
transmission, so start there.
Scrubbing the transmission will
spray the bike with gunk so leave
the frame till last. First give the
chain and chainset a good soak
with drivetrain cleaner or similar
and leave for 5-10 minutes.
The chain is the most important
part of the transmission so its
worth cleaning properly. Use
drivetrain cleaner or hot soapy
water the hotter the better. Apply
the mixture vigorously using a stiff
bristle scrubbing brush and after a
few minutes of scrubbing youll see
a bright, shining chain emerge.
SPROCKETS
The rear sprockets are full of
technology to help faster shifts, but
also full of grease, mud and grass.
Pick the worst lumps out with an
old spoke or the blade of a thin, flat
screwdriver. Youll be surprised at
what hides in those tight spaces,
even on expensive, open alloy
carrier versions.
SPROCKETS
Really stubborn grot can be shifted
from the rear sprocket with a
dose of degreaser and a scrubbing
brush. Getting to the backs of the
sprockets can be tricky, but its
really worth persevering, as the
cleaner you make it, the less easy it
is for new mud to stick.

112 | GET INTO ROAD CYCLING


NEED TO KNOW
TIME 1 hour
COST Approx 20 for cleaner, degreaser and lube
TOOLS
Bucket of very hot, soapy water
Brushes and sponges
Old toothbrush and spoke
Flat-blade screwdriver
Degreaser and chain lube
Polish and rags
05 SCRAPE OUT
REAR MECH
Theres no point having a free-
running chain if the jockey wheels
are bunged up. If you dont have a
suitable tool, use an old spoke to
hook out any old oily gunge thats
trapped between the jockey wheels
and the mech arm side plates.
09 LUBE BOTH MECHS
Use the lube dropper bottle to
apply drops of lube to all the
pivots on the front mech. These
take a lot of load, and can use all
the help you can give them to
remain mobile. Also apply a
small amount of lube to the
jockey wheels and pivots of the
rear mech for smoother shifting.
DIFFICULTY
06 DEGREASE CHAIN
With the chain free from dirt, apply
degreaser to the chain and allow
it to soak into all the links. This
will remove any debris and sticky
residues you cant see, and make
for a free-running chain. Rotate the
cranks backwards a few times to
get the degreaser into the links.
10 UNCLIP CABLES
Set the rear gears into the largest
rear sprocket and then, without
letting the rear wheel spin, shift
into the smallest rear sprocket. This
will free up some cable and allow
you to pop the outers from the
slotted cable stops on the frame.
With the cables unclipped from the
frame you can inspect and clean.
BIKE CLEANING
TOP TIPS
You can get away with just cleaning
the important parts, but a full
wash-down should be part of your
regular post-ride plans. Take the wheels
off the bike and wash everything,
beginning with the underside of the
saddle and working downwards.
Add a drop of lube to your brake lever
pivots they dry out too and work
better with liquid love. Ditto the
shifters. For SRAM X9/X0 gears,
unscrew the top caps and drop a few
drops on the spring and cable nipple.
With Shimano, undo the plastic grub
07 WIPE THE CHAIN
Use a soft rag to wipe the chain
completely clean youll be
surprised what still comes off a
clean-looking chain. Youre trying
to massage the links, moving
them through as wide a range
of movement as possible. This
helps expose the sections of link
normally hidden from view.
11 LUBE CABLES
Apply a small amount of lube
or grease to the exposed cable.
Using a piece of lint-free rag held
between the thumb and forefinger,
gently pinch the section of inner
cable in the rag and draw it
through. The idea is to allow the
grease to get into the fine strands
of the cable without creating any
blobs of grease.
Give the chain a good scrub first of
all, so it doesnt dirty clean bits
screw and put a few drops inside before
replacing the grub screw.
If you love your bike, show it off
by taking a soft duster and some bike
polish and giving the paintwork a
buffing itll never forget. Apart from
making the bike look shiny, it also helps
make it harder for dirt to stick to the
frame the next time youre out.
08 LUBRICATION
Apply lube only when the chain
is clean. Use a light lube and as
little of it as possible. A dripper
bottle makes it easier to apply
accurately and with minimum
wastage. Coat the whole chain,
spinning the cranks to force the
lube into the links. Wipe excess
lube away with a rag.
12 CLEAN THE REST OF
THE BIKE
Once the transmission is clean you
can set to work on the rest of the
bike. This can be done with more
hot, soapy water of a specific bike
cleaning fluid. The frame and forks
can be cleaned with a hose but
avoid using too high a pressure and
dont spray directly at any bearings.
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 RIDE

HOW TO FIX A PUNCTURE

Repairing or replacing a punctured inner tube is the first job that any and
every cyclist should learn how to do properly before heading out on their
own saving time, money and, potentially, a long walk home
ILLUSTRATIONS: BEN FOXALL

REMOVE THE TYRE LOCATE THE PUNCTURE A PROPER FIX

Deflate the tyre fully, then insert two tyre
1 levers approximately 5cm apart under the
bead of the tyre at the point opposite the valve, and
carefully lever the bead over the rim. Use the tyre
levers to lever the rest of the bead off around the
wheel. Keep the inner tube orientated in the same
direction as the wheel this will help you to locate
any sharp objects left in the tyre.
With the inner tube removed, pump air into
2 the tube and either listen for escaping air or
try to feel it on your cheek/lips as you pass the tube
past your face. If the exact location of the puncture
isnt obvious, a bit of water or spit in the general
area should help you to locate it. Mark the position
if possible with a ball-point pen and clean and
roughen the tube ready for repair.
If you have the opportunity its always worth
3 spending the time doing a full inner tube
repair, as this should be the most reliable fix in the
long run if done properly. Locate the puncture,
clean and roughen the area surrounding the
puncture, smoothing any moulding marks. Apply
athin layer of vulcanising solution and spread
around with your finger. Allow to dry.

114 | GET INTO ROAD CYCLING


FULLY REPAIRED
Choose an appropriately sized patch and
4 remove the foil backing. Add a second thin
layer of vulcanising solution to the tube and inflate
a little. Before the solution has completely dried,
apply the patch. Wait a few minutes then press
the patch to make sure adhesion is complete and
dust with chalk or talc or even road dust if this is
all thats available to prevent the inner tube from
sticking to the tyre.
SLOW PUNCTURES
Small and slow punctures can quickly be
7 fixed by adding a CO2 powered foam to the
inner tube (such as Hutchinsons FastAir, 8.50).
Engage the foam canister over the valve and press
go. CO2 pushes hole-filling foam into the tube while
simultaneously inflating the tube to a reasonable
pressure you may need to top up the tube with a
pump, but this should at least get you home.
QUICK FIX TIPS
TOOLS REQUIRED
Tyre levers, pump (ideally a track pump with
gauge at home), ballpoint pen
MATERIALS REQUIRED
Patch kit (instant patches are handy for
roadside repairs)
PUNCTURE REPAIR
REFIT THE TYRE
To replace the tyre, put the bead back in the
5 rim, starting at the valve and working around
the circumference, using your thumbs to push the
bead over the rim. Tyre levers can help to get the
last section in if its a tight fit, but ensure you dont
trap the tube between tyre and rim, which can
result in pinch punctures. Pushing the bead into
the centre of the rim bed helps gain precious extra
bead flexibility.
INSPECTION
Regularly check the tyre tread and sidewalls
8 for any signs of damage, cracking or wear,
and replace the tyre if necessary. Remove any
embedded stones or glass and fill the hole with
a little superglue. Carefully rub a finger inside the
tyre to find protruding items, or use some cotton
wool, which will snag on pointy items, helping you
to locate them.
TAKE YOUR TIME
10-15 minutes
TOP TOOL: PEDROS TYRE LEVERS
Well-designed levers made from super-tough
plastic. Great leverage and available in a rainbow
of colours. Only 2.99
ILLUSTRATIONS: BEN FOXALL
A QUICK FIX
If youre stuck by the roadside in the pouring
6 rain, the full repair can be an overly time-
consuming process. This is where a spare inner
tube, or instant patches such as Parks Super
Patches, 5 for six can offer a quick and easy
solution, preventing the need for vulcanising
solution and their drying time. Simply roughen the
area around the puncture, remove the backing,
press the patch onto the tube and refit as normal.
PUNCTURE
IDENTIFICATION
TWO SMALL HOLES in a tube placed fairly
close together indicate a pinch puncture
(bottom photo). This is caused by the tube
getting trapped between the tyre and the rim
when riding over a sharp object. Tyres not
inflated hard enough are a frequent cause of
this. Check that the tyres sidewall is not cut.
If it is, you may need to use an emergency
repair to make a tyre boot.
A hole on the inner side of the tube
indicates the puncture was caused by a spoke
head (top photo). Check around the inside of
the rim to ensure the rim tape covers the
spoke holes and no spoke end protrudes
above the inner surface of the rim. If it does it
will need filing down. A less common cause
of a puncture is a rough edge to the valve
hole rim. The puncture will be at the base of
the valve and will not be repairable.
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BODY
Photo: Tom Simpson

116 | GET INTO ROAD CYCLING

 INTRO

BODY
CYCLING CAN DO WONDERS FOR YOUR
HEALTH AND FITNESS BUT WHAT YOU DO
OFF THE BIKE IS JUST AS IMPORTANT

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BODY

CYCLE
SURGERY After a season in the saddle even the pros will have a few
aches and pains. Heres our head to toe breakdown of
how to cure the bane of many a cyclist
Words Simon Lock Photos Robert Smith

SORE NECK
SORE NECK
PROBLEM
Apart from aggressive 4x4 drivers,
thenext biggest pain in the neck SOLUTION
for cyclists is well, neck pain. Over long The best way to avoid neck pain
distances the neck can become sore as you is to ensure that your bike is set-up
try to keep your body in an aerodynamic properly, says Ian. Get a professional
position while still scanning the road ahead. bike t to be certain youre set-up right.
With your hands on the drops the top of But if pain persists consult a doctor
yourspine becomes almost horizontal, so in case its a sign of something else,
bending the neck to look ahead is quite an such as degeneration or arthritis. There
unnatural position. Much like looking at the are other preventative and soothing
top of a skyscraper from the street for a techniques. You can ease pain by
prolonged period. applying warmth to the neck with hot
packs or a hot water bottle, or massage
CAUSE the trapezius and muscles at the side of
Although spending a lot of time on the the neck. Massage helps relieve trigger
drops can be a little uncomfortable, points, the areas of occasionally severe
the neck should be able to cope. Poor bike tenderness, as well as removing by-
set-up can make this problem worse than it products of chemical build-up resulting
needs to be, according to sports physio Ian from exercise.
Brocklesby. If your bar is too low or wide,
or your top-tube is too long, youll put your
back and neck under strain, says Ian.

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 INJURIES

HANDS
PROBLEM
Of our three contact points with the
bike, hands are the ones you really
need to keep happy. If disaster strikes, being
able to yank on the brakes is an ability
worth preserving, so any niggling pain from
the wrist down should be addressed. On
long rides, many cyclists can suffer from a
tinglingsensation in the hands, the medical
term for which is Ulnar Neuropathy. This
condition commonly affects the little and
ring nger, but in severe cases can affect
thewhole hand.

CAUSE
This problem can arise when youve
been keeping your hands in the same
position for extended periods of time. Its
not just caused by the pressure from your
weight, but also the transmission of road
buzz and vibration through the bars.

SOLUTION
If you get this, address your
riding position to take pressure
off your hands. More often than not,
the solutionis to shorten your reach,
says Barry Edwards, from Team Baths
Physiotherapy and Sports Injury Clinic.
That way more of your weight will be
borne by the saddle. The problem can
belessened by wearing gloves with
gelpadding over the ulnar area, and
thereare many good padded bar tapes,
such asBontragers Gel Cork Tape
(www.bontrager.com). There are even
systems that put extra foam or gel
padding along the bar tops under the
tape to cushion the contact area, such
as Specializeds Body Geometry Bar Phat
(www.specialized.com), and Fiziks Bar
Gel (www.extrauk.co.uk).

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BODY
HIP PAIN
LOWER BACK
PROBLEM
Watching pro riders bent double for
hours during a stage, its little wonder
that the lower back represents a common
cause of discomfort. Without the benet of
a post-ride masseuse we amateurs need to
go careful, making sure any aches and pains
are attended to as soon as possible.
CAUSE
Again, focus on your bike setup. If
your saddles too high, youll rock side
to side causing the muscles between your
pelvis and lower back to spasm, says Joy
Potts, an osteopath specialising in sports
injuries. Put your heel on the pedal at the
six oclock position and sit on the saddle.
Your leg should be almost straight and
you shouldnt have to rock your hips to
reach down, says Joy. Pelvic position is
paramount. Tight quads will tilt the pelvis
forward, while tighthamstrings tilt it back.
In both cases, your lower back will over-arch
and take the strain whenit should be the
bigger muscles in your core.
120 | GET INTO ROAD CYCLING
SOLUTION
Pushing bigger gears can fatigue
the glutes and hamstrings, leading
to pain. You need to strengthen your
core away from the bike, and focus on
stretching to maintain pelvic position
even when youre dog-tired. Ignore the
gluteus medius at your peril. On the
outside of the buttocks, its a muscle
we never use when we walk, but when
cycling the demand on it increases
eight fold. It holds your pelvis in place
so you get an efcient transfer of
power in the lumbar region, says Paul
Massey, physio with the British Olympic
Association. Three sets of 10 side leg
raises twice a week is enough to build
strength here.
 INJURIES

HIPS
PROBLEM
Despite not producing much power
themselves, the hips are the catalysts
allowing the legs beneath them to propel
you in piston-like fashion into the hills. One
of the most important muscles keeping
the hips working the way that theyre
supposed to is the psoas. This undervalued
component of your hip exors tightens
when youre on the bike or in other bent-
over positions.

CAUSE
People in sedentary desk jobs often
nd this tightening tilts their pelvis,
causing their back to arch so they cant
tense their glutes the most important
muscles in any cyclists armoury, says elite
cycling coach Andy Wadsworth. Get your
psoas in good condition and your cycling
should reap immediate benets. A weak,
tight psoas can mean that youll end up
with knee issues, because other secondary
hip exors take over and cause pain.

SOLUTION
Kneeling on your right knee with
your left leg in front of you, knee
at 90 degrees and foot at on the oor,
tilt your pelvis forwards and upwards
until you feel the stretch. Hold for 5-10
seconds, rest and repeat 10 times on
each side. If youre at a loose end at
work, stand up and tuck one leg back
on your chair so your back knee is at 90
degrees and the other is below your hip.
Tilt your pelvis forwards and upwards.
At least 90 per cent of cyclists dont
stretch their psoas, which means they
rely too much on their hamstrings, says
Wadsworth, sothey fatigue quickly.

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BODY

KNEES
PROBLEM
The knee plays a pivotal role in cycling
and its likely that most of us have
been troubled with knee pain at some
point or other. Given that they sit halfway
between two contact points and are moving
constantly, its perhaps not that much of
a surprise... Every turn of the pedals flexes
and extends the knee joint, and in just
one 80-mile ride thats more than 25,000
repetitive movements.

CAUSE
Knee problems rarely stem from the
knees themselves unless there is an
underlying issue or you have suffered an
injury. In simple terms the knee is a hinge
joint between the femur (thigh bone) and
the tibia (shin bone), and the problems
usually stem from above the glutes,
quads, or hamstrings, or from below the
feet. Pain can arise when you up your
training levels, or start incorporating more
hills and pushing higher gears. If youre
riding a new bike then the height and
position of the saddle, the length of the
cranks or the way your cleats are set up
could all have an effect.

SOLUTION
If a pain has developed following a
change in training then its best to
ease off again. Try using lower gears and
a higher cadence, which will still keep
your fitness levels up without piling on
the pressure. If the pain subsides, then
gently start upping the levels again, but
remember not to increase your training
by more than 10-15 per cent per week.

122 | GET INTO ROAD CYCLING

 INJURIES

FEET
PROBLEM
Feet are a common worry, and 95 per
cent of the time the issue comes from
either shoes or pedals. Some people suffer
from an ache across the arch of their foot or
a burning sensation in the ball, while others
may lose feeling all together.

CAUSE
Some people recommend choosing
cycling shoes that are quite tight, so
that you can then let your feet stretch the
shoe to shape it. Although leather uppers
will give a little, a tight shoe will only be
well tolerated if you ride shorter distances.
If you tour or do cycle sportives then the
lack of movement in your foot, allied to
intense exercise, can cause a pooling
of blood and swelling of your feet. Your
comfortable casual shoe size will usually
coincide with your best cycling shoe size,
but as a rule of thumb you should leave
approximately 1-2cm between your
foremost toe and the end of the shoe to
avoid problems.

SOLUTION
Stand barefoot on a newspaper,
march on the spot and come to
a stop in a comfortable position. Bend
over and draw around both feet (or get
an assistant to help). Place the paper
by your wet showerpan. Step out of
the shower and onto your pre-drawn
footprints. Squat without letting your
heels come off the ground, and then
step off the paper. Colour in the section
that your arch has not wet, and you now
know approximately how high-arched
you are when you push down on your
pedals. Cut around your footprints and
you now have a portable foot shape
template to compare to any pair of
shoes you are considering buying. Naff,
but effective. When trying on shoes
its better to go later in the day, when
your feet are slightly more swollen
and bigger. There are lots of different
closure systems available nowadays.
Ideally, the uppermost of the straps
should be ratchet-closed to allow micro-
adjustment of tension.

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BODY

PHOTO: TIM DE WAELE

124 | GET INTO ROAD CYCLING


STRETCH
YOURSELF The human body isnt designed to be hunched over
a bike for hours, so we talk to the experts about
how to keep yourself supple and stretchy
C
yclists may be renowned for their
supreme cardiovascular fitness
and phenomenal power output,
but when it comes to flexibility,
most of us are decidedly lacking.
This isnt surprising when you
pause to consider what riding a
bike entails.
Its a repetitive action performed through a
limited range of motion, which means that the
legs are neither fully extended nor fully flexed,
explains Rebecca Bogue, a yoga teacher who runs
Yoga for Cyclists classes (www.triyoga.co.uk)
Joints are never taken through their full range of
motion. To compound the problem, cycling is one
of the few activities in which muscles contract
only concentrically (whileshortening) and not
eccentrically (while lengthening), so over time this
can result in whats known as adaptive
shortening, the process by which muscle fibres
physically shorten.
HOT TOPIC
But does it matter? It depends who you ask.
Scientists still hotly debate the topic of whether
stretching is beneficial for athletes, detrimental,
or makes no difference either way. Research on
runners, published in the Journal of Strength and
Conditioning, found that those who performed the
worst in a sit and reach test (a measure of
hamstring and lower back flexibility) had the
greatest running economy, a measure that could
be described as their miles per gallon rate. The
theory is that tight leg, hip and trunk musculature
increases elastic energy return.
However, theres a major reason why the
same may not apply on a bike. Riding a bike
isnt something we evolved to do, says Mark
Simpson, former strength and conditioning
coach at the English Institute of Sport. Its not
a natural movement like running or walking,
and is therefore more likely to cause muscular
imbalances and postural changes.
Photos Paul Smith
As an example, the forward-leaning, crouched
position adopted by roadies and track cyclists
tends to make the hip flexors tighten and shorten,
causing an anterior pelvic tilt and an excessively
arched lower back. Every cyclist I know has hip
flexor tightness, says Simpson.
Postural changes like this can lead to chronic
problems such as lower back pain that will affect
your daily activities, not to mention your riding,
eventually, he adds.
Bogue agrees. If muscles get tight, they pull on
bones and put things out of alignment, increasing
the risk of pain, discomfort and injury, she says.
But poor flexibility, and its consequences, dont
just give you bad posture and hike up your injury
risk your cycling performance is at stake, too.
You need a good range of motion in the hips and
lower back to achieve an aerodynamic time-trial
position, says Graham Anderson, a
physiotherapist who has worked with everyone
from Olympic cyclists to weekend warriors.
Without it, your power output will be reduced
because you wont be able to get maximal force
from the gluteal muscles. Whats more, if you
have a stiff lower back, youll typically overreach
with the arms, putting too much weight on the
hands and causing tightness across the upper
back and neck.
For Simpson, who worked mainly with BMXers
and sprint cyclists, flexibility is also important for
cross-training. To perform a squat, for example,
you need good ankle, knee and hip flexibility, he
explains. If the ankle joint is tight, it puts too
much pressure on the knee. And if you participate
in other sports, or compete in triathlon, stiff, tight
Riding a bike isnt something we
evolved to do like running, so is more
likely to cause muscular imbalances
STRETCHING
muscles are not going to do your running stride or
swim stroke any favours.
REVERSE THE POSTURE
While you may not need to be able to wrap your
feet around your shoulders or bend over
backwards to ride your bike, you do need to
maintain or, more likely, regain what Simpson
calls normal range of motion in the joints to ride
comfortably and efficiently, and to be able to
adapt your riding position where necessary. You
also need to consider the joints and muscles that
cycling doesnt use. In cycling, youre only moving
your joints in a straight line theres no other
plane of motion, such as rotational or lateral
movement, explains Anderson. Its important to
take your joints through these neglected ranges,
too otherwise flexibility will diminish.
While Anderson believes theres no single
recipe for optimal flexibility, in Bogues
experience there are some key areas to address.
The areas that are tight in cyclists are pretty
universal, she says. Stiff quads, hip flexors,
hamstrings and lower backs and tight, closed
shoulders and chest muscles are top of the list.
So what do we do to redress the balance? The
key thing is to reverse the cycle posture, continues
Bogue. For example, stretches that extend the
lower back are a great antidote to the flexed,
forward-leaning position on the bike.
A cyclist herself, Bogue believes yoga is the
perfect complement. Its a way of elongating
themuscles, but also it enhances your body
awareness, so you notice what feels tight or stiff
and know what to do to alleviate it.
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BODY

Stretches & yoga poses ideal for cyclists

CALF STRETCH INTO A WALL CAMEL POSE

STAND FACING a wall with toes pointing forward. Place
your hands at against the wall at shoulder height. Bring
one leg behind you then place the foot at on the oor
(making sure your toes are still pointed straight forward).
Slowly lean forward over your front leg, but keep your back
knee straight and your heel at on the oor. You should feel
this stretch in the big muscle of your calf (gastrocnemius).
You can deepen it by bending your front knee.
THIS YOGA pose opens the groin, thighs and back, and
stretches the chest, the shoulders and neck. Sit in a
kneeling position with your feet against a wall. Slowly
bring the thighs and torso upright. Inhale and gradually
move your back into an arc on the exhale until the back of
your head makes contact with the wall behind. If you cant
reach your heels, place a pile of thick books on either side
of your shins and reach those. Take at least ve breaths.

QUAD STRETCH
START ON all fours with the soles
of your feet against a wall. Take your
right foot off the oor and place it
against the wall with your toes pointing
EXPANDED LEG POSE up the wall. Slide your knee down
towards the oor, making sure that
BEGIN WITH your feet wide apart (the
the shin and knee are in contact with
wider, the easier it will be). Placing your
the wall at all times. Put your left foot
hands on your hips, inhale deeply and
at on the oor in front of you. Take
then bend forward on the exhale,
at least ve breaths, then gradually
bringing the torso only as far down
take your hands off the oor and on an
as you can while maintaining a
inhale, place your hands lightly on your
long spine. If your hamstrings
left knee.
are really tight, the knees
can be bent, releasing
back tension. Place your
hands on a pile of books
in front of you. Work
towards eventually
placing your hands
inbetween
yourfeet.

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 STRETCHING

DOWNWARD FACING DOG STRETCHING TRUTH

THIS RELAXES the entire spinal column, opens the hips
and stretches the back of the legs. Begin on all fours SEATED GLUTE STRETCH WHEN TO STRETCH After a ride
with your hands in front of the shoulders and toes tucked AND HIP OPENER or as a standalone session
forwards. Breathe out, lift your knees from the floor,
SIT ON a chair, with the sole of the right foot on the floor after warming up use static
straighten your legs and raise your bottom, working to
press your heels to the floor. Push through the shoulders in line with the right knee. Place your left ankle on and stretching to help restore
so the bottom is pushed back and the stretch can be felt just beyond the right knee. Keeping the spine as long muscles to their resting
through the back and hamstrings. Hold the position. as possible, inhale then fold at the hips on the exhale, length, or as a way to lengthen
bringing your torso over your left shin. Take at least five
breaths. As you relax into the stretch you may eventually
shortened muscles.
be able to place both forearms on the legs.
HOW LONG? To allow time for
the stretch response to take
place, which occurs once the
muscle relaxes and stops trying
to protect itself, aim for at least
20 seconds.

HOW MANY? The American

College of Sports Medicine
(ACSM) advises two to four
times for each stretch.

HOW OFTEN? ACSM advises

flexibility training two or three
times per week.

SUPPORTED
BOUND ANGLE POSE
THIS STRETCH releases tension in
the diaphragm, chest and shoulders,
the groin and hips. It can be held for
REVOLVED BELLY POSE as long as you like. Sit on the floor
THIS STRETCH releases tension in the spinal directly in front of the end of a
column, hips and shoulders and relieves discomfort bolster (or a few folded blankets),
in the lumbar spine. Lie on your back with your knees and bring the soles of your feet
bent, bring them into your chest. Inhale and, with together so that your legs
the next exhalation, roll your knees to the right form a diamond shape.
side and rest them on a pillow. Stretch both Reclining on your elbows,
arms out on the floor to open the space lie back onto the bolster
between the shoulder blades then and stay like that for 5-10
slowly straighten the legs. Aim to minutes. Breathe deeply
touch your hand with your toes. and relax.

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 BODY
THIS IS
HARDCORE
Words Nikalas Cook Photo Robert Smith Illustrations Ben Foxall
Core strength is crucial. You may have heard that before,
but this time its 100 per cent cycle-centric
Y
oure out for a long ride and an hour
or so in youre feeling strong. But, as
time goes on, a niggling tightness
starts to develop in your lower back.
Tightness changes to pain and soon
youre wiggling in the saddle, performing odd
pelvic thrusts at your headset and even
stopping intermittently to stretch. Does this
sound familiar? The problem may well lie
within you and your core.
Any core conditioning needs to be relevant
to your chosen activity. When you cycle your
128 | GET INTO ROAD CYCLING
legs are the pistons that drive you and will get
steadily stronger the more you ride. However,
as you power along your backside, lower back
and abdominal musculature are also working
hard, especially when climbing. The position
youre holding puts additional strain on your
core. Even if youre riding on the tops youll be
rounding your spine to some degree and
putting strain through your back. Go down on
the drops or onto aerobars and the strain
increases. So, although core strength is an
issue for cyclists, core flexibility is equally
important. Tocompound things, when
youreriding in a fixed position, your core
canbecome lazy.
My own core has let me down one
episode was during my first Ironman when
my back locked up completely on the bike and
I ran the first eight miles of the marathon still
in my aero position. Following an intensive
bout of physio I paid more attention to my
core and, by using a simple sequence of
exercises, banished back pain from my riding.
Heres how you can too

PELVIC TILTS
LYING ON the floor with knees
bent, push your lower back into
the floor. This should have the
effect of flattening and engaging
your abdominal muscles. Tilt the
pelvis forward, allowing a small
hollow to develop between the
floor and your lower back. Try
to keep the movement small,
controlled and limited to the
bottom section of your back. Hold
CORE EXERCISES
the forward tilt for a few seconds
and then return to the start
position by rocking the pelvis back
and pushing your lower back into
the floor. Once youre comfortable
with this movement you can
perform tilts while on the bike
Ive found this a great way to help
back tension on long rides.
Perform 10 reps in a slow and
controlled manner.

INSTANT WIN
Many of these core
exercises have their
roots in yoga, and will be
complemented by doing
stretches. Turn to page
124 for a selection of yoga
stretches you can practise
in the comfort of your
living room. ROLL-UPS
FROM THE same start position as the
pelvic tilts push the lower back into
the floor. Carry the movement on by
slowly pushing your hips towards the
ceiling and, in doing so, peeling your
spine away from the floor. Hold in the
up position for a count of five. As you
lower, do so in a controlled manner,
imagining placing each vertebrae
down individually and lengthening
the spine.
Perform 10 reps in a slow
and controlled manner.

COACHING POINTS
CONCENTRATE ON breathing
comfortably for all these exercises and
resist the temptation to hold your breath.

CAT
On all fours, engage your
abdominals obtaining that
flattened feeling. Arch your back
up towards the ceiling trying to
imagine a rope attached to your
belly button pulling you up. Hold
the arched position for a count of
two. Bow down by hollowing your
back, imagining the rope is now
pulling you down. Hold the bowed
position for a count of two and
return to the start position.
Perform 10 reps in a slow
and controlled manner.

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BODY
CRUNCHES
Lying on your back with your knees bent and feet
on the floor, lightly support your head with your
fingertips. Push your lower back into the floor
and try to maintain that feeling throughout the
movement. Crunch up by lifting the shoulders off
the floor. Keep head up and neck relaxed, try to
imagine an apple under your chin. Do not come
up any higher than 30 degrees and keep tension
in your abdominals. Come up to a count of three,
hold for a count of two at the top and then lower,
keeping control for a second count of three.
Perform 10-15 reps in a slow and COACHING POINTS
controlled manner. PRESSING THE small of your back
into the floor during crunches will
guard against back injury.

BACK EXTENSIONS
Lying face down, look up and
hold your fingertips against
your temples. Slowly arch up,
lifting your chest and upper
abdomen off the floor. Pause
in the up position before
returning slowly to the start
position to work your back.
Perform 10-15 reps in a slow
and controlled manner.

PLANK
Adopt a press-up position but, rather than
supporting your weight on your hands, rest
on your forearms and elbows. Engage your
abdominals and try to hold a position where
there is a straight line from the top of your
head to your heels. Avoid sagging in the
middle or jack-knifing your bum upwards.
Maintain strict form and hold the
static position.
Hold for 30-60 seconds.

SUPERMAN
COACHING POINTS Start on all fours and concentrate
on keeping your abdominals
PERFORM ALL of these exercises slowly engaged and your back flat. Once
and smoothly. Avoid any jerking or youre stable and happy with your
sudden twisting movements.
position lift your right hand up and
forward and extend your left leg
up and behind you. Pause in the
up position, return slowly to the
starting position and repeat, using
the opposite arm and leg.
Alternate for 20 reps in a slow
and controlled manner.

130 | GET INTO ROAD CYCLING


SIDE PLANK
Lying on your side, stack your feet on top of
each other and support your weight on the
forearm and elbow of one arm. As with the
regular plank, youre aiming for a straight
line from shoulder to foot. Avoid rotating
towards the ground by extending your other
arm up towards the ceiling.
Hold for 15-30 seconds on each side.
COACHING POINTS
IF YOU feel any back pain while
performing these moves then you
should stop doing them and seek
professional advice.
LOW COBRA POSE
Another yoga pose, like child pose, this time
working on lower back extension. Start in
the same way as a back extension but place
your elbows and forearms on the floor to
support your torso. Imagine yourself as the
Sphinx. Once again, breathe deeply and relax
into the stretch.
Hold for 30-60 seconds.
CORE ISSUES
T
hrough the winter try to do this routine on
most days, but in the spring and summer
you can drop down to two or three times
per week. Itll only take 10-15 minutes and, in
most cases, will sort out any pesky back issues
on the bike. If you really cant be bothered with
the whole routine then prioritise these five
CHILD POSE
A very relaxing pose, a great stretch
for flexion of the lower back. Kneel
down and sit back on your heels.
Keeping your backside in contact
with your heels, curl forwards
bringing your forehead onto the floor.
If you struggle to keep your bum
down place a cushion between it
and your heels. Relax into the pose,
breathing deeply. Either stretch your
arms out in front of you or simply
allow to rest by your side.
Hold for 30-60 seconds.
exercises pelvic tilts, cat, plank, child pose and
low cobra pose. These are the most important,
though I would strongly suggest doing the whole
session if your back is a problem when you ride.
If youre really serious about sorting out core
strength and flexibility issues you could also
enrol in a yoga or Pilates course. Another option
CORE EXERCISES
RESISTANCE
ISNT FUTILE
Simple exercises
to do at home
I
f youve got these core exercises nailed and
feel like enlarging your repertoire a bit, then
there are plenty of resistance routines you
can do to increase your strength on the bike.
Using a Swiss ball and dumbbells, there are
lots of workouts you can try, all of which will
improve your metabolism, increase your bone
density, muscle mass and overall fitness.
Some cyclists avoid resistance training
believing extra muscle bulk will make them
heavier and therefore slower on climbs but,
unless you embark on an Arnie style body
building regime, youll only improve your
strength, making you faster.
If youve got the space then working out at
home is a great option. You dont have to
venture out on cold evenings and theres no
gym membership fee to pay. However, to push
yourself on beyond the basics you will need
some equipment, which will set you back a few
quid initially.
RESISTANCE TRAINING
EQUIPMENT ESSENTIALS
Swiss ball: You can get a Swiss ball also
called an exercise ball, stability ball and gym
ball from most sports shops. Follow the
manufacturers instructions to get the right
size for your height. They usually cost between
5 and 15.
Dumbbells: You could buy several fixed-weight
dumbbells, but adjustable ones with separate
weight discs/plates work out cheaper in the
long run and take up less space. Sports shops
and Argos stock them, with prices starting at
around 25 for a 20kg set.
Once youve go these basic bits of kit there
are very few muscles you cant give a workout
from the comfort of your own garage. For some
examples check out http://tinyurl.com/8jyvxrf.
is to get out on your mountain bike. Off-road
riding is a superb conditioner for all cycling-
related fitness including core strength. Having
to balance and adapt to rough trails, rather than
churning out mile upon mile locked in the same
position on the road, will make you a better and
stronger rider.
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BODY
THE HOLY
TRINITY
As a cyclist its important you fuel properly. We
explain the three key nutritional elements needed
to help you train stronger and recover faster
Photo iStockphoto.com
N
ow that youre putting your
body through more rigorous
exercise, good nutrition
is more important than
ever. What you eat before
and after hard exercise
is crucial to maximise
your performance and
recovery and stay healthy.
That doesnt simply mean
getting your five-a-day and cutting out junk food
and excess alcohol. But, despite what you might
think, getting the right balance of vitamins and
minerals in your diet doesnt require a PhD or a
supply of laboratory grade supplements. In fact,
its as easy as one, two, three.
Carbohydrates, proteins and fats are the key
building blocks to any athletes diet and should
make up the majority of most of your meals. Here
we look at each element to help you better
understand them and their role in your diet, so
you know what to eat and when. Then you can
then make your own personalised nutrition plan
to help you replenish your body with the
minerals and vitamins it needs and avoid
undermining all the hard work youre putting in.
PROTEIN
WHAT IS IT?
Protein is the main structural component of
muscle tissue so is vital for growth and repair.
Proteins are made up of various sequences of
amino acids, nine of which are essential and must
132 | GET INTO ROAD CYCLING
come from your diet. The rest of are non-essential
and can be synthesized by the body.
WHY YOU NEED IT
Protein is needed to build tissues, cell membranes
and muscle cells. Without it, the body would
literally waste away. Its especially important for
athletes as it helps the body to grow and repair. It
also provides a source of energy as an alternative
to carbohydrate during exercise and is the primary
fuel for cells of the immune system.
HOW MUCH YOU SHOULD EAT
About 12-20 per cent of your daily food intake
should be from lean protein sources such as
turkey, chicken, oily fish or nuts. Low fat meat is an
ideal source as it contains all nine amino acids. For
vegetarians, pulses and grains are good sources,
while soya and hemp contain all nine essential
amino acids that are found in meat.
For a cyclist trying to maintain their current
muscle mass, the daily protein intake should work
out at around 1-1.5g per kg of body weight. So if
you weigh 76kg (12 stone) you should eat around
76-114g of protein a day.
WHEN YOU NEED IT
Ideally, protein will be a component of every meal
to help control blood glucose levels and support
muscle development. After exercise you should
try to consume protein within 45 minutes to help
muscle recovery and maximise glycogen storage.
GET IT HERE
Eggs, chicken, fish, black beans, tofu, chickpeas.
CARBOHYDRATE
WHAT IS IT?
Carbohydrate is an organic compound made of
carbon, hydrogen and oxygen. It provides the body
with its primary energy source, essential for
physical activity. Carbohydrate appears in three
forms: monosaccharides and disaccharide, which
are sweet, and polysaccharides, which have little
or no sweetness. Sweet carbs are generally
referred to as sugars while non-sweet carbs are
labelled starches.
WHY YOU NEED IT
Carbohydrate is stored in the form of glycogen in
the muscles and liver. You need to ensure you have
an adequate supply for exercise and to replenish
your muscles afterwards. Insulin released as a
product of carbohydrate processing helps to
prevent muscle breakdown after hard exercise,
instead promoting muscle synthesis and
replenishing glycogen.
HOW MUCH YOU SHOULD EAT
About 40-60 per cent of your daily calorie intake
should come from carbohydrate more when
youre training hard. There are approximately four
calories per gram of carbohydrate, so divide your
carb calorie intake by four to get your daily
allowance in grams. Carbs are all ranked on the
glycemic index (GI). Ones that are broken down
quickly by your body, causing a rapid increase in
blood glucose, have a high GI rating. Low or
 THE HOLY TRINITY

Carbohydrates, proteins
and fats are the key building
blocks to any athletes diet
medium GI foods take longer to break down,
making you feel fuller for longer.
of hydrogen, carbon and oxygen, just like men. These amounts should not exceed 20g/30g
WHEN YOU NEED IT carbohydrates. The difference lies with the of saturated fats. Unsaturated or good fats are
Carbohydrate should be a part of every meal, calorific content, which is more than found in natural oils, nuts and oily fish.
especially if youre in training. Try to eat low to double that of carbs or protein. Fat Saturated or bad fats might raise
medium GI carbs such as brown rice, sweet potato, can bedivided into three the level of cholesterol in the
wholemeal bread, couscous and green veg, before groups:saturated, blood, which increases the risk
exercise (more than three hours) to stock the monounsaturated and INSTANT WIN of heart disease, so should
muscles with plenty of slow-release fuel polyunsaturated. After a long ride, try to eat be avoided. These fats
(glycogen). Keep high GI carbs to the times when carbohydrates and protein occur in meat and dairy
within 45 minutes to top up
your body will readily use them, such as shortly WHY YOU NEED IT your glycogen stores and products and are often in
before, during or directly after a cycle of more than Although fat gets a bad promote muscle recovery. processed foods such as
an hour, otherwise theyll be stored as fat (sugary reputation certain types A handful of fruit and cakes and biscuits.
carbs such as honey and sweets are best as they are essential in the bodys nuts is ideal or sit straight
enter the bloodstream very quickly). Post-exercise, diet. Monounsaturated and down to a meal such as WHEN YOU
eating carbohydrates within 45 minutes of polyunsaturated contain spaghetti bolognese. NEEDIT
finishing will encourage muscle repair, which can fatty acids which are used to Because fat slows the passage
be improved further by adding protein. dissolve vitamins A, D, E and K, of food through the body it
so without some of these fats in our decreases the rate at which the body
GET IT HERE dietwe would be lacking these key absorbs carbohydrates. For this reason
Bread, bananas, rice, pasta, potato, yoghurt. nutrients. Unsaturated fats also help slow the itsimportant that you avoid eating fats shortly
passage offood through the gut, allowing it to be before or during exercise. Otherwise small
properlydigested. amounts of unsaturated fats should make up part
FAT HOW MUCH YOU SHOULD EAT
of your daily diet.

WHAT IS IT? The NHS recommends that our daily intake of fat GET IT HERE
Fat is another essential part of our diet consisting should be around 70g for women and 95g for Steamed fish, avocado, nuts and olive oil .

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BODY

HOW TO FUEL FOR THE

PERFECT RACE
Keen athlete and cook Kate Percy tells you what you should eat in the
72 hours around an event so you race well and recover quickly
Meet the
expert
Kate Percy
Athlete, serial marathon runner and
cook, Kate Percy is the author of ebook,
FuelSmart for Race Day, which is full of
great advice and recipes for athletes

F
rom evenings spent on the turbo
to long rides taking up your
weekends, training for an event
such as a sportive takes hard
graft, commitment and focus.
Nows the time for the icing on
the cake smart fuelling. Eating
the right type of foods before,
during and after your event will
make an enormous difference. Effective pre-race
fuelling can, in fact, enhance your endurance
capacity by a massive 20 per cent. Your cake may
be good, but icing will make it so much better!
Youll need to perfect your nutrition strategy in
training, though, to find what works for you as an
individual just as you may prefer butter cream to
frosting, your tolerance for different foods under
stress will vary.
Carbohydrate is our most efficient source of Pre-race you want to increase carbs,
energy for endurance. We can store enough in our
muscles and liver, in the form of glycogen, to keep
us going during high-intensity exercise for about 90
not calories. Reduce protein and fat
minutes. After this we resort to burning fat reserves
for energy. At best, this can reduce both speed and
to keep your calorie intake normal
efficiency. At worst, we hit the wall or bonk,
as its known in cycling. Eating carbs during your
event will top up glycogen stores as they become used to fuel your training will automatically be Plain, familiar foods
depleted, while supercharging the muscles by stored by your body. If you eat a normal balanced A combination of training taper and pre-race
eating carbs during the 72 hours prior to the race diet, youll only need to increase your carb intake nerves can cause stomach upsets. Avoid high-
will ensure full glycogen stores at the start line. by a small margin, to around 70 per cent of your fibre and spicy foods such as curries, lentils,
After the race, stores will again be depleted, so its total calorie intake or 8-10g per kg of bodyweight. pulsesand bran, which can lead to bloating,
important to kickstart recovery by rehydrating and gasand stomach discomfort.
consuming a combination of carbohydrates and Dont overdo it
protein. This will replenish glycogen and promote Pre-race fuelling is no excuse for overindulgence! Nutrient-dense foods, not
muscle recovery. Heres how to get it right. Youre trying to increase carbohydrates, not pointless calories
calories. Overeat and youll stand on the start line Every mouthful should be packed with nutrients
Photos iStockphoto.com

72 HOURS BEFORE YOU RACE
Carbo-load with the taper
A degree of carbo-loading will occur in your last
week or so of training as you reduce mileage or
taper because the muscle glycogen normally
feeling bloated and uncomfortable. Reducing toensure youre in the best condition to power
protein and fat will ensure your total calorie intake through your race. Poor choices are fatty carbs:
remains normal. Base meals on starchy chips, crisps, doughnuts, buttery croissants and
carbohydrates such as pasta, rice, sweet potatoes, pasta with heavy, creamy sauces. Better choices
quinoa, couscous, plenty of vegetables and a small are low-GI carbs to keep blood sugar levels steady:
amount of protein. fruit, starchy vegetables such as squash and sweet

134 | GET INTO ROAD CYCLING

 RACE FUELLING
potatoes, oats, pasta, whole grains, polenta, At feed stops take advantage of being able to eat
quinoa and basmati rice. real food such as cake, flapjacks and bananas. YOUR PRE-RACE
DAY MEAL PLAN
Dont try anything new Kickstart recovery What to eat the day before your big race
Stick to familiar food and drinks to keep your Your muscles will be at their most receptive in to make sure youre in tip-top condition*
stomach calm. Dont be tempted by miracle the 30-minute magic window after the race, so
products at the pre-event expo. kickstart your recovery with a 4:1 carb to protein BREAKFAST APPROX 125G CARBS
ratio carbs to replenish energy stores, protein to
Plenty of fluid promote muscle recovery and repair. Youll also OHot chocolate with
semi-skimmed milk
Fruit squash, smoothies, fruit juice, milk and high need to rehydrate and replace electrolytes lost
OPorridge with
water content foods such as melon and soups through sweat.
honey and fresh
will keep you well hydrated and contribute to High GI foods that are rapidly digested into fruit or muesli
overall carbohydrate intake. Do the pee test to the bloodstream make excellent recovery with banana
check hydration your urine should be a pale snacks sandwiches, chocolate milk, flapjacks, and yoghurt
OTwo slices of
straw colour. pizza, crisps, chips and bananas. Eating 1-1.2g
wholemeal toast
of carbohydrate per kg of bodyweight per hour and honey
over the four hours after the race will promote
RACE DAY optimum recovery. Eat a proper meal as soon
Eat a good breakfast as you can, again with a high GI 4:1 ratio.
Again, on the event day dont overeat or consume Spices, garlic, ginger and chillies act as anti- MID-MORNING
anything you havent tried in training. The aim is to inflammatories, so a Thai curry with jasmine 50G CARBS
top up the tank without feeling bloated. Eat your rice is perfect.
O Banana smoothie
normal long-workout breakfast two to four hours
(banana, milk, ice cubes,
before the race porridge or cereal, toast and a agave syrup) or poached
banana should set you up nicely. Drink 500ml of THE DAY AFTER egg on toast or four
water, diluted fruit juice or sports drink, sipping The three Rs rice cakes with cottage
cheese
according to thirst. Do the pee test to check that It takes as long as 20 hours to fully replenish
youre fully hydrated. glycogen stores after endurance, so the day after
the race do the three Rs: rest, rehydrate and refuel.
Stick to your training Drink plenty of water as your muscles may be
nutrition strategy holding onto lactic acid. Youll be hungry, so enjoy LUNCH 125G CARBS
Regular top-up feeds of 30-60g of carbs every it! Try steak, saut potatoes and plenty of salad or OMinestrone soup with
20 to 30 minutes will prevent glycogen depletion. alternative nutrient-rich lean protein, fresh crusty wholemeal
Energy bars, gels and drinks are the easiest to get vegetables, grains and fruits. bread or pasta salad
down your neck during a long ride bring tried For more information and recipes thatll make with herbs and roasted
vegetables
and tested ones with you rather than relying on your mouth water, visit Kate Percys website at OFruit and/or yoghurt
possibly unfamiliar products supplied at the event. www.gofasterfood.com.

AFTERNOON SNACK 100G CARBS

OTwo or three slices of
malt loaf and a glass of
orange juice or two
bananas and a flapjack
or a handful of
carrots and half
a pot of houmous

SUPPER 200G CARBS

OSpaghetti with pesto or
tomato sauce and grated
cheese or rice or couscous
with grilled chicken or
salmon and vegetables
or risotto with butternut
squash
OFruit crumble with custard

OA glass of water and milk

* Menu suggestions are based on a typical

Top up your glycogen stores during the 60kg beginner/intermediate athlete
event with bars, gels and other snacks

GET INTO ROAD CYCLING | 135

BODY

Words Neil Pedoe Photography Tom Simpson

THE ROAD
TO GEL
Its the squidgy pouch in your pocket. But what is in a sports
gel, and how is it made? We head to the SiS factory to find
out... and make one of our own

I
wouldnt take that much, warns
Science in Sports head food
technologist Farhana Rahman in the
lab of the companys factory. Too late,
as my tongue and teeth are instantly
rubber coated and I cant talk properly
any more. Ive just eaten a spatula of
gelling agent, which is one of the half a
dozen or so potential ingredients of the
new sports gel that were helping SiS invent today. Not for
the last time in this lab tasting session, I pull a funny
face and ask for some water.
Thats xanthan gum, says Rahman, and its highly sweeteners sucralose and acesulfame K, neither of which
water absorbent. Which explains why it coats my mouth
so instantly. The gelling agent is what gives the gel its
consistency and helps hold the solid ingredients in
suspension, so it doesnt separate out. Its made from
fermented carbohydrate, so its probably a pretty good
pro-biotic too.
Water is the biggest ingredient in most gels and is vital
for being able to consume and, just as importantly, absorb
the active ingredients most of which are dissolved in it.
Thats why theres a small hotplate in the lab with an
upright food mixer above it of the sort that Delia might
use if she were a food scientist.
SWEETENERS
Rinsed and reassured myself, the next white powdered
ingredients on the bench to taste are the artificial
has any calorific value: We prefer to deliver as much of
the energy as possible in our gels through complex
carbohydrates, explains Rahman, so the sweeteners are
just for taste. And you dont need much, as both are

136 | GET INTO ROAD CYCLING

GEL SCIENCE

GET INTO ROAD CYCLING | 137

BODY
Fetching outfits are a prerequisite
for creating an energy gel
138 | GET INTO ROAD CYCLING
hundreds of times sweeter than
table sugar more gurning and
requests for water follow
The next small powder pots
are the preservatives potassium
sorbate and sodium benzoate,
and acidity regulators citric acid
and sodium citrate. All are
commonly found in processed foods and are mostly
concerned with prolonging shelf life and none of which Im
brave enough to take a spoon of.
ESSENTIAL INGREDIENT
Instead, I move straight to the energy course of my ingredient
tasting, and the main active component of most energy gels
carbohydrate. SiS uses maltodextrin, a so-called complex
carbohydrate derived from maize starch, made up of
different length chains of easily absorbed glucose molecules.
Maltodextrin is the white powder that SiS founder Tim
Lawson started out making his products with on his kitchen
table back in the early 1990s, dividing up large batches to
sell to his cycling mates. My own helping is quite coarse
with a slightly chalky texture, but surprisingly it hardly tastes
of anything.
When it comes to getting carbohydrate to the muscle
quickly which is what an energy gel is all about
maltodextrin is right up there with the best carbs. Firstly, it
has a high glycaemic index (GI) the scale by which sugars
are measured for how high they raise blood-sugar level. In
fact, it has a higher GI than the benchmark of the simple
sugar glucose. And secondly, because for the same mass of
carbohydrate, it can need up to six times less water to make it
isotonic (the same salt concentration as cells and blood) than
the simple sugars fructose, sucrose or glucose which
means you can cram more quick energy into a small package
like a gel.
Just beware that just because you see the word on an
ingredient list, not all maltodextrin is equal, advises SiS new
product director Luke Heeney, who is leading our tour today.
Maltodextrin can come from different sources with different
molecular weights and performance.
For an on-the-move energy product, isotonicity is the goal
where the concentration of the gel roughly matches that of
the bodys blood plasma, so the carbohydrate it carries can
be quickly and easily absorbed through the wall of the small
intestine. This is a big deal for SiS, which claims to have
invented the first isotonic gel.
HYPER VS HYPOTONIC
If a gel is too concentrated in other words hypertonic it
will hang around in the gut. Thats fine for a pre- or post-
exercise gel but will probably cause gastric distress during a
hard session, says Heeney.
Too weak hypotonic means that during hard training
youd have to drink too much product to get the necessary
amount of carbohydrate into your body to keep you from
running out, says Heeney. And that means heading for the
bonk the point at which your bodys glycogen stores in the
liver and muscles are depleted and you havent enough of
your muscles preferred energy source to continue. Hit this
wall and youll be forced down to recovery pace at best, or a
standstill at worst, while you try to restock your bodys
glycogen stores.
Its widely accepted that maximum carbohydrate
absorption is between 60 and 90g an hour during exercise.
So thats about three of our Go Isotonic gel sachets an hour,
says Heeney, as they contain approximately 20g of
carbohydrate each.
Back in the lab, the last ingredients to taste are fruit juices,
and the only liquids on the bench. Most are no strangers to
 GEL SCIENCE

the household fruit bowl except the one were about to down
a shot of, which comes from a bottle with a handwritten label
giving it the look of a magical potion in this otherwise
clinical setting. Swiss chard it says, which keen chefs will
recognise as a leafy green vegetable and magical potion
isnt too far from the truth.
BOOSTER ROCKET
This is SiSs main source of nitrate the new, all-natural and
legal blood booster thats such a hot topic in endurance sport
circles. Nitrates are found in all kinds of vegetables and fruit
such as beetroot, rocket, rhubarb, strawberries and Swiss
chard, with some naturally containing more than others.
Rocket is top of the pile, with Swiss chard in the top 10,
though levels vary widely depending on soil and growing
conditions. Eating a plateful of rocket is no guarantee of
getting a set quantity of nitrate, and even if it did, the
research is still undecided on the necessary dosing for
maximum performance benefits.
What research has shown, says Heeney, originally in
work focused at Exeter University but lately at many centres,
is that nitrate consumption can significantly reduce the
Whats in your gel?
Carbohydrate
Typically, a 60ml energy gel will contain about 35%
carbohydrate, and the complex carb maltodextrin
should be near the front of your gels ingredient list for
the biggest, quickest carb bang per shot.
oxygen cost of sub-maximal work and improve times to
exhaustion at higher intensities.
The Exeter research suggests that with no extra training
whatsoever, a 25-minute 10-mile time-trial cyclists personal
best could be lowered by about half a minute by proper
nitrate supplementation before the race.
I havent a clue what to expect from the taste. The Exeter
research was done using nitrate-rich concentrated beetroot
juice, which has a bad rap when it comes to taste, so Im not
expecting much. Then, as I brace myself to down the small
shot of concentrated Swiss chard juice, I think with benefits
like those found at Exeter, who cares what it tastes like.
The reality is that its bitter, tart and earthy, and were all
pulling faces again. And then stop me if you think its
placebo I swear I can feel a tingling though my veins that
doesnt stop until it reaches the tips of my fingers several
minutes later.
From taste to tingle is a complicated process, but what is
known is that dietary nitrate starts being converted to nitrite
by saliva as soon as it goes in your mouth. The stomach
breaks this nitrite down further into nitric oxide, which is
absorbed and stored in various forms in muscle and blood
Double, double toil and trouble;
Fire burn, and cauldron bubble.
But in the case of SiS its science
rather than witchcraft

Of which sugars
This sub-category of carbohydrate refers to simple
sugars like sucrose, dextrose and fructose the last of
which is likely to come from flavouring, or any fruit or
vegetable juice that has been added for a performance
or recovery benefit. There is some research that
encourages having extra fructose in a gel as it has a
different absorption path, so can get more carbs into
your system if other paths are saturated.

Caffeine
With well-proven endurance and mental focus benefits,
caffeine is a firm favourite. Anything from 3mg per kg of
bodyweight can give benefits. Current guidelines
recommend a daily maximum of 500mg, though
Heeney suggests 300mg. The most you should expect
in a gel is 100mg.

Nitrates
SiS is the only maker of nitrate gels containing
concentrated Swiss chard and rhubarb juices. Nitrate-
rich beetroot juice shots are also available elsewhere.

Tomato extract
Most recovery products come in the form of protein
powders and bars, but SiS claims the worlds first
recovery gel with its Rego Plus Fruitflow, which contains
the nitrate-rich Swiss chard juice concentrate as well as
the Fruitflow tomato extract that targets blood health
by directly improving blood flow.
An inauspicious start for our vessel cells, says Heeney. During strenuous exercise, when
batch of gels
available oxygen runs low and the body is no longer capable
of producing its own nitric oxide, these stores are used as an
alternative source. In muscle mitochondria [the cells power
producers, which convert energy into forms that are usable
by the cell], the nitric oxide may directly influence the
efficiency of the production of the bodys most basic fuel in
the muscles, ATP.
Whats more, at the same time nitric oxide causes
vasodilation in the cells lining our blood vessels, widening the
blood vessels themselves, improving blood flow and
lowering blood pressure further increasing cardiovascular
efficiency, explains Heeney.
Its no surprise that medical science is also taking a keen
interest especially given the blood-pressure lowering
effects. To achieve the full endurance benefit, you need to
build up the nitrate-derived nitrite in your body in the days
before a big event, says Heeney, which is why we suggest
taking two of our nitrate gels a day for up to six days, plus a
last one about an hour before the event itself. This will
ensure you have the recommended intake of 500-600mg a
day of nitrate before your big day.
Our nitrate gel also contains added folic acid, which is
important to preserve the bodys own nitric oxide pathways,
says Heeney.
Seduced by the claimed performance boosting benefits,
we decide to make a nitrate gel without any extra
carbohydrate content other than the mix of nitrate-rich fruit
and vegetable juice a gel for taking in the lead-up to a big
event, not during it. As the mixer starts up at a digitally
controlled RPM and Farhana starts carefully adding the
ingredients to the hot water, thermometer at the ready, it
occurs to me that all were really doing is cooking. More like
baking really, smiles our highly qualified chef as she serves
up helpings of the final goo. Everything has to be precise.
Minutes later were in one of the mixing rooms of the
140 | GET INTO ROAD CYCLING
factory proper, where our little recipe is being super-sized for
a meaningful batch of gels. Even though were now talking
buckets instead of beakers, the scale of the machinery
around us shows that were still not using the factorys full
production potential for our limited run.
UNDER PRESSURE
Lots of pouring, mixing, heating and cooling later, our bag of
gel is ready for the sachet-making machine. Well, almost
ready, as the pressure-testing press demonstrates to us the
limitations of freshly glued sachets versus hot gel with a
screen-splattering mess. Rather there than in our pocket
A little more cooling and then dozens of shiny new
packaged bespoke gels are flying through the pressure test
and rolling off the production line to be boxed up.
Unfortunately I cant take them home, as they have to go
off to an independent tester to be cleared for banned
substances with numerous Olympic athletes and other
professional sports men and women using these products
theres no scope for mistakes. Were not about to take risks
with peoples careers, says Heeney.
As I pose with a box of gels, like a proud father, the only
thing I can think of thats at risk when I get these babies home
is my cycling time trial PB.
 GELS

POCKET-SIZED
POWER
Your bodys furnace needs continual refuelling
when out on the bike, so keep a few gels
close at hand to keep you going
1
2

E
xercise is a fantastic way to burn calories and a
morning workout is a great way to justify last
nights cheese-topped carb fest. But when things
3 get a bit more serious youre going to need more
than a hearty dinner to see you through. Dont get us
wrong, eating carbs before high-intensity activity will
help, but if youll be exercising for more than 90 minutes
you need to top up your glycogen stores while exercising.
The key is carbohydrate, which will most likely come in
the form of glucose or fructose, or ideally both. Energy
4 gels contain this in abundance and will oftencome with
added extras such as caffeine, sodium or vitamins. Gels
are easily absorbed and can have an effect in as little as
15 minutes. Gels are particularly well suited to giving
short bursts of energy later.

6 8

01 ACCEL GEL
WEIGHT 37g | ENERGY 100kcal |
CARBOHYDRATES 20g | PROTEIN 5g |
SODIUM 110mg | EXTRAS Caffeine 40mg
Accel tastes a little like a raspberry version of
the strawberry creams that always seem to
get left in the Quality Street tin. This all-
rounder gives you a good carb, protein and
caffeine hit.
02 CLIF RAZZ SHOT
WEIGHT 34g | ENERGY 96kcal |
CARBOHYDRATES 24g | PROTEIN 0g |
SODIUM 90mg | EXTRAS N/A
This incredibly sweet gel tastes a little like
condensed jam, but in a good way, and
contains only natural ingredients. The packet
is designed with the environment in mind as it
stops the top being accidentally discarded.
03 2ND SURGE GEL
WEIGHT 29g | ENERGY 90kcal |
CARBOHYDRATES 18g | PROTEIN 3g |
SODIUM 115mg | EXTRAS Caffeine
100mg
2nd surge is all natural and great tasting. This
pocket-sized chocolate sauce has fast-acting
carbs and caffeine for added oomph, as well
as antioxidants to help out those tired legs.
04 BIKEFOOD GEL
WEIGHT 40g | ENERGY 117.2kcal |
CARBOHYDRATES 29g | PROTEIN 0.05g |
SODIUM 1.45mg | EXTRAS N/A
A bit like kids cough syrup, this has a sweet
lemon and honey flavour and is made from
natural ingredients. The hit is pure sugar and is
meant to complement the brands energy bars
and drinks.

05 VIPER ACTIVE GEL
WEIGHT 70g | ENERGY 144kcal |
CARBOHYDRATES 36g | PROTEIN 0g |
SODIUM 100mg | EXTRAS Maxcarb
With a blend of four fast-acting carbs, the
Viper Active gel comes with a kick and gives
you a decent amount of sodium to help fight
dehydration. Also fairly easy on the taste buds.
06 CNP ELITE HYDRO MAX GEL 07 SIS GO + L-CARNITINE 08 HIGH5 ENERGY GEL +
WEIGHT 60ml | ENERGY 77kcal | CARBS
WEIGHT 60g | ENERGY 91kcal | WEIGHT 38g | ENERGY 80kcal |
CARBOHYDRATES 22.6g | PROTEIN 0g | 19.3g | PROTEIN 0g | SODIUM 100mg | CARBOHYDRATES 20g | PROTEIN 0g |
SODIUM 0g | EXTRAS N/A EXTRAS L-Carnitine SODIUM 20mg | EXTRAS Caffeine 30mg
The Elite Hydro Gel is far more palatable than Not a particularly tasty gel, the Go + is fairly Not as sickly as other fruit-flavoured gels, but
CNPs Gel Max and is reminiscent of a non- thin and therefore easier on the throat on a far from the natural juice flavour claimed on
alcoholic pina colada. Its very refreshing and hot day. The choline is proven to help burn the pack. High5 has a small dose of caffeine
doesnt need washing down with water. fat, so its useful when reserves are low. and a mixture of complex and simple carbs.

GET INTO ROAD CYCLING | 141

BODY

10% LOSS IN BODY WEIGHT AS

SWEAT CAN RESULT IN
CIRCULATORY
COLLAPSE
AND HEAT STROKE
THE DRINK
PROBLEM Words Nicola Smith Illustration Ben Foxall

142 | GET INTO ROAD CYCLING

BODY
OF BODY WEIGHT AS SWEAT
CAN CAUSE
HALLUCINATIONS
G
P Margaret McCartney caused a
bit of a stir a couple of years ago
when she suggested the idea that
we should drink eight glasses of
water a day (advice expounded by
among other sources the NHS
Choices website) was not only
nonsense but thoroughly
debunked nonsense. It is a topic often debated by
nutritionists and GPs, but what does it mean for
cyclists? What should we really be drinking to
ensure optimum hydration for training, competing
and generally helping to ensure that cycling is not
a head-pounding, lung-busting, nauseating crawl
to the nearest coffee shop?
THE CASE FOR DRINK
Water makes up 50 to 70 per cent of an adults
total body weight. It is essential for growth and
maintenance, helping our bodies to get rid of
waste, regulate our temperature, and enable
biological reactions to occur. We lose water
through urine and sweat and it must be replaced
through intake of food and drink. Lack of water or
dehydration can cause headaches, tiredness and
loss of concentration. As sports nutritionist Matt
Lovell (www.performandfunction.co.uk) explains:
Nothing in the body works well in a dehydrated
environment. Dehydration increases stress levels,
and lowers concentration and performance, both
mentally and physically.
One of waters key roles is to maintain our body
temperature at 37 degrees centigrade by helping
to form sweat. Sweat cools through evaporation,
allowing the body to stay cool, especially during
exercise, says Lovell. A lack of water at this time
144 | GET INTO ROAD CYCLING
leads to less sweat and cooling and can increase
core temperature this is dangerous to health and
hampers performance drastically. According to
the sports journal Peak Performance, losing two
per cent of our body weight as sweat can result in
impaired performance; losing four per cent can
cause our capacity for muscular work to decline;
losing five per cent can cause heat exhaustion;
losing seven per cent can cause hallucinations;
and a ten per cent loss can result in circulatory
collapse and heat stroke.
According to Lovell, between two and three per
cent dehydration equals a ten per cent loss in
strength and an eight per cent loss in speed. Nigel
Mitchell, head of nutrition at British Cycling and
Team Sky, adds that the intensity of the ride
SAY NO TO BOOZE
S
ports nutritionist Tim Lawson says that
he has spent 20-odd years trying to find
some studies indicating that alcohol
improves performance and I am still
looking. He also suggests that although a
glass of wine or a beer the night before an
event wont ruin your performance, it wont
improve it either.
Nigel Mitchell, head of nutrition at British
Cycling and Team Sky, adds that the current
thinking is that alcohol will reduce an athletes
performance on various levels cognitive, as
well as physically because it is dehydrating.
It may reduce recovery times too.
Lawson adds that one of the biggest
depends on whether dehydration will impact on
performance. If you are mildly dehydrated and it
is 10 degrees and you are going for a steady ride, it
probably wont make any difference because it is
easy to correct. But if it is hot and you suffer more
severe dehydration, it will thicken up your blood
plasma and your heart will have to work harder to
pump the blood.
If you hydrate yourself properly, says sports
nutritionist Tim Lawson, your perceived exertion
is less so cycling is alot more fun.
The body gets its fluid from three sources:
drinks (either water, or as part of other drinks
including tea, coffee and squash); solid foods; and
as a by-product of the bodys chemical reactions.
Most adults are believed to need between one and
problems with cyclists consuming alcohol is
the calories. Cycling is a fast sport a power
to weight sport and its easy to increase your
mass with alcohol calories, which will be
stored as fat, not muscle glycogen.
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BODY
YOU NEED TO GET BETWEEN
500MG
AND 600MG
OF SODIUM AND/OR
POTASSIUM
IN YOUR POST-EXERCISE
STRATEGY
drinks contain similar concentrations of salt and
sugar as in the human body (normally a five to
seven per cent sugar solution); hypertonic sports
drinks contain a higher concentration of salt and
sugar than the body (normally above ten per cent
sugar or solute in solution); and hypotonic sports
drinks contain a lower concentration of salt and
sugar than the body less than five per cent
sugars and solutes in solution. Most sports drinks
are moderately isotonic, having between four and
five heaped teaspoons of sugar per 5oz (13 and
19g per 250ml) serving, says Lovell. Generally
its best to stick to isotonic solutions and hypotonic
if hydration takes priority over carbohydrate
refuelling. So leave the hypertonic drinks with
protein and carbohydrates until afterthe event.
MUD, SWEAT AND SCALES
Ensuring that you are correctly hydrated before a
long training ride or event can depend on each
individual, as well as on humidity. Mitchell
suggests that little and often is a good rule. Its
about not trying to overload it so you feel heavy
and bloated in the stomach, he says. A lot of it is
common sense.
Water alone isnt advisable because it acts a
diuretic, diluting your electrolytes and prompting
your body to produce more urine to eliminate
excess water to redress the balance. In extreme
cases, drinking too much water can cause
hyponatremia, asevere dilution of electrolytes,
particularly sodium (salt), which is important in
maintaining blood pressure and aiding nerve and
muscle functioning. This water intoxication can
cause the brain to swell and can in some cases be
fatal. With this in mind, an electrolyte drink is
146 | GET INTO ROAD CYCLING
most effective at hydrating, both before and
during a ride.
Working out how much fluid to take on board
during a ride can be easily calculated. Mitchell
advises cyclists to weigh themselves before riding
their bike on the turbo for an hour, then weigh
themselves again the change in weight will be
the amount of sweat lost. (If you are drinking while
riding, weigh yourself holding the full bottle to
start with). One kilogramme of sweat equates to
about a litre of fluid. So if the temperature is 26
degrees and a cyclist knows they lose a litre an
hour, then when they are on the bike in those
conditions they need to drink about a litre an hour.
Post-ride, Mitchell says cyclists need fluid with
a positive osmotic concentration which means it
H2O NO TO GO
I
talian cyclist Flavio Zappi retired from
professional cycling in 1986, in his early
20s. When I raced I was advised to drink as
little as possible. People said that drinking too
much was not good for you and would make
your stomach swell because there were no
minerals just water.
Even in the middle of August after six hours
of training the coach would make sure no one
was drinking, but some of us used to sneak to
the toilet and drink from the sink.
In 1984/5 it started getting more
scientific. The first time we had a nutrition
person in the team they used to give us salami
in the evenings to make us thirsty so we would
will help drive fluids out of the blood and into the
tissues. We want the body to retain that fluid,
says Mitchell, so an electrolyte drink works well.
But other drinks can be effective too, such as
protein-based drinks like milk. Lawson agrees
that cyclists need more than water following a
ride. You need to get between 500mg and
600mg of sodium and/or potassium in your
post-exercise strategy. It also makes sense to
include some protein in there to help with muscle
repair, and if you have carbohydrates as well it will
help with muscle glycogen. Glycogen helps your
energy reserves if you want to ride the next day.
Hydration is one of, if not the biggest factor in
sporting success and general health, says Lovell.
But what you drink is as important as how much.
drink more. That was a big change. We also
started drinking electrolytes after training a
sachet with magnesium/potassium. Now I use
sports drinks, post-training protein shakes,
bars and gels. Times have changed!
Photo: iStockphoto.com