Training and Advice from Chris Hoy
Plan your training route by clicking
on the icon above.
Whether you are riding for fun or racing against your friends or
work mates training and preparation is still a good idea when
riding over a distance of 47 miles. Here we offer some training and
riding advice to help you take on the challenge. You can also
download free booklets with information on everything from riding
position to fitness programmes and commuting by bike from
the Cycling Scotland website.
Get out on your
bike at least 5 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.
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.
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
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.
More information on equipment and bike
set-up is available free from www.cyclingscotland.org.
Advice for riding the event
Some do the journey in under 3 hours, some take all day. It's
not a race! Go at a speed that suits you. Go with friends who will
ride at your pace and the journey will be much easier. Don't fight
to make your bike go faster. If you're struggling, change down a
gear or two, relax and breathe deeply. Remember that there may be a
headwind so you may be cycling for longer than usual. If so, make
sure that you pace yourself accordingly.
Take nourishing snacks and liquids (water or energy drinks), and
stop to eat and drink before you actually feel hungry or thirsty.
Information on rest stops is available from theabout the ride page.
Your bike: Don't be let down
by the bike itself. Make sure you bike is serviced before riding
the event and carry a puncture repair kit. Back up mechanical
services are available throughout the route.
There will be people to help at most of the points - see
the about the ride