Training

How to check your bike

Just grabbed your bike our of the shed, or not used it in a while? One of British Cycling's favourite charities, Sustrans, has a simple and short video showing you exactly what to check before you set off. Give your bike a quick once over; it could save you trouble further into the ride.

What to take with you when training - the essentials

Before heading out the door on your training runs British Cycling recommends you double check you've got the essentials.

Helmet and repair kit: Your safety is the most important thing to remember.

Cash: Nearly everywhere takes contactless these days however there are some fantastic café stops that only take cash. If you’re certain you won’t need cash then great, but if you’re not sure then always be prepared.

Phone: Who wouldn’t take their phone? You can grab that Instagram shot or have a quick glance at the map whilst no one is looking.

Water bottle: Take a bottle of water with you, or a flask of tea if it’s a little colder than expected.

Spare layer: Take a spare warmer layer with you in the bag. Like my Grandma always said “you’ll appreciate the benefit”, especially when you stop for a brew or picnic. Gloves are also very useful (as are padded cycling shorts for those cyclists attempting the longer distances!)

A snack: Ok, maybe not a full wicker picnic basket of food, but a piece of fruit, or flapjack - or a winner here in the office is jam sandwiches. Go wild, treat yourself. If you’re going a little further than you have before we recommend taking something to top up those energy levels.

Don’t be afraid to get lost! It is inevitable you are going to take a wrong turn at some point. Allow time to double back on yourself a few times, an extra half hour or so should do it. Enjoy the detours; it’s the journey, not the destination! Just bear in mind what time the light fades, you don’t want to get caught out with no lights.

 

Where to ride

British Cycling have over 1,500 routes already mapped out for you on our Let’s Ride Routes page. The routes are designed by local experts, showcasing the best and safest places to ride in your area. 

You can familiarise yourself with a route using the map on the web page. As this may be hard to memorise, you have the option to download them onto your phone for reference on the day. British Cycling have great advice on how to do this here: How to use a Cycle Routes GPX file. There is also the option to download a route as a PDF. This is easy to print and slide into your back pocket.

 

How to prepare - training

It is strongly recommended that helmets are worn (this is compulsary for under-18s) and headphones not used. Before you head out on your first ride we recommend checking the advice on responsible cycling in accordance with government guidelines and reviewing the British Cycling - Cycling Basics.

Don't forget to seek medical advice if you have any concerns about physical activity and take care on the roads if you are new to cycling.

Just starting out?

If you’re fairly new to cycling, haven’t followed a structured training plan before and want a no-nonsense, simple and easy to follow plan, the British Cycling free 8-week Sofa to 50km plan is the perfect place to start. Based around three rides each week and using self perceived effort to monitor intensity, it’s an easy and accessible way to build-up your cycling fitness.

Looking to improve your cycling performance?

If you’re a more experienced cyclist and have sportive, racing or other cycling goals for 2021, the British Cycling Digital Training Plans hosted on TrainingPeak are for you. 

Cycling with children

Click the link for information from British Cycling on how to have a safe and successful family bike ride.

 

Stay safe and we look forward to seeing you all on the day