Training and preparation is very important when riding over a distance of 45 miles. Charlene Joiner offers some training and riding advice to help you take on the challenge.

TRAINING

Get out on your bike at least 5- 10 times prior to the event. The first couple of times will possibly feel a bit uncomfortable if you’re not in the habit of riding, but persevere as things will improve quickly. Even short journeys make a big difference. Choose quiet routes that will let you ride for a few miles without stopping. Practice using your gears before you need to change under pressure. Reading the road makes cycling far more effortless. Try to practice pedalling in a lower gear than usual to preserve energy. Build up your endurance by having incremental increases to the distances of your training rides. Try adding 20% to the distance of your ride every time you go on a preparation ride.

• Riding in a group is one of the most enjoyable ways to get ready for a big event. Check out our TRAINING RIDES page for details of upcoming Pedal for Scotland training rides- all free of charge.
• Looking to brush up on your skills prior to getting out on the road? Download the ESSENTIAL CYCLING SKILLS APP
• For those taking on the epic Big Belter, Our friends at British Cycling have some excellent training plans for Sportive riders HERE

RECOVERY

Recovery is crucial so ensure you get plenty of rest in between training rides. If you have a hard ride make sure you do a couple of easy rides to allow your muscles to recover. One of the best ways of recovery after a long ride is to cycle to work the next day. Not only will it give our legs the required stretch you will also have earned that morning roll!!

DIET AND NUTRITION

Fuelling your body is very important to maximise energy levels. Eat high carbohydrate foods a couple of hours before riding. Sustain your energy levels whilst riding by eating and drinking often as you ride. Energy drinks are a good way to keep your body fuelled.

• Aileen McGlynn OBE provides us with a breakdown of what she does to fuel her body for cycling HERE

EQUIPMENT

Make sure your bike is in good condition and has been recently serviced. Properly inflated tyres make pedalling easier and setting the right saddle height adds to comfort. It’s also worth investing in some cycling gear for maximum comfort - particularly cycling shorts! These can be bought in a baggy, cargo style, or cheaper Lycra shorts can be worn under regular clothes. Make sure your clothing won’t catch in the chain, and it’s worth having a compact windproof or waterproof with you for long rides.