How to avoid saddle sores
All you need is a good pair of cycling shorts: don’t worry about underwear. “Also, use a good lubricant like chamois cream,” says Phil Burt, former head physiotherapist at British Cycling and founder of Phil Burt Innovation. “Avoid sores completely by asking an expert to check your saddle is positioned correctly.”
The best way to ride into the wind
If you’re in a group, make the most of drafting and taking turns going at the front. “If you’re alone, keep your head and body low on the bike and maintain a steady effort level,” says former pro cyclist Yanto Barker, who runs clothing brand Le Col.
Where to ride on the road
Never. Hug. The. Kerb. “Try to default to riding about a third of the way into your lane, a metre from the gutter,” says British Cycling’s Nick Chamberlin. “Ensure you always look behind you before changing road position.”
How to draft like a pro
Drafting takes practice, according to Barker. “Establish where the wind is coming from and ensure the person in front of you is protecting you,” he says. “Ride as close as possible and don’t overuse your brakes to reduce unnecessary exertions catching up.”
How to avoid bonking
Bonking: see “running on empty” or “hitting a wall”. Preparation is key to preventing running out of energy on a long ride, so load up on carbs the day before. “Take water and an electrolyte drink on the ride,” says Prof Don Maclaren, head nutritionist at The Nutrition X Consultancy, “plus snacks such as dried fruit or malt loaf and an energy gel for a quick fix.”
Nailing your bike position
If you’ve got an injury niggle, consider a dynamic bike fit with a professional fitter. For the average cyclist, Phil Burt recommends this DIY fit: “Multiply the inseam of your leg [centimetres between the floor and your crotch] by 0.883. Then make this the distance from your bottom bracket to the top of the saddle.”
The best stretches
You’re in the same position for a long time, so stretching or foam rolling is essential. “I would target hip flexors, IT bands, glutes and lats,” says Burt. “Stretch out your chest too, and do it all within an hour of cycling.”
What will make you faster
To up your fitness, five one-hour rides a week is better than one long ride. Barker recommends this routine, along with your normal rides: “Aim for six 15-second sprints. Start in an easy gear at 10mph, then sprint really hard and don’t change gear. Repeat six times, with five minutes of steady cycling in between.”
How to hydrate
Avoiding sugary drinks is wise at the best of times – but especially on long rides as they can cause dehydration. How you hydrate also depends on the temperature and humidity and, of course, the distance you are riding. “If it’s a 15-mile ride, water should be enough, but an electrolyte drink would be useful,” says Maclaren. It also goes without saying that making sure you have more than one bidon (water bottle) pays dividends on longer rides, particularly in the countryside – you never know when or where you’ll next get the chance to fill up.
What to say in a bike shop
Don’t ever blag it. “If you don’t know what something is – there are many unknown unknowns in bike shops – proclaim ignorance,” says cycling commentator and comedian Ned Boulting. “Never casually mention nuggets of inadequate knowledge, as you’ll be considered an expert, and inundated with unknown unknowns. This will prove costly.”
Now you’re feeling confident on two wheels, why not make it count? Sign up to Cancer Research UK’s Cycle 300 challenge and cycle 300 miles over the course of September to raise money for life-saving research. Whether you cycle the distance all in one go, over a weekend or throughout the month, every penny you raise will help beat cancer. Find out more and sign up here
