Road Cycling

Ask us Anything

Ask Us Anything Edition 02

From duathlon recommendations, to race day shoes, breathing techniques, bike repair courses and more, here is what you've been asked us this month.

From duathlon recommendations, to race day shoes, breathing techniques, bike repair courses and more, here is what you've been asked us this month.

p.s. please click here if you want to submit your own question.

Question | 1

Do you know where I can find a list of in-person (not online) basic bike maintenance classes? I'd just like to learn how to look after my bike properly, and check it is safe every time I go out. (Chloe, The Midlands)

Answer | 1

Great question. Admittedly none of the team actually live up in the Midlands currently, however we have done some research and found some options below that are local bike shops offering a variety of bike maintenance courses for different skills.

  • Birmingham Bike Foundry - a great small class option for covering the basics (which seems to answer your brief!)
  • Future Cycles Training in Leicester: - these look like they offer a great range based on different levels so you can always do more with them as you advance
  • Women in Tandem - While this isn't a course but a network of women who are into cycling, they offer a variety of  free 'Dr Bike' sessions where I'm sure you could learn how to fix any issues your bike has.  


From Lisa, Let's Do This team member, seasoned runner and aspiring cycling enthusiast

Question | 2


I am keen to avoid swimming! Can you recommend suitable duathlon events for me - First timer - so sprint event preferred initially, ideally with closed roads or v minimal traffic for the bike element near London [Mark]

Answer | 2

I think a great option will be Dorney triathlon/Duathlon - it's a great location with the iconic Dorney lake (famed for rowing in the 2012 Olympics) which sees both the run and cycle happen within the grounds (so no traffic)! There are plenty of options to compete with both the standard and sprint distances and even a relay if you wish to team up and tackle the disciplines. They also have swim/bike options and the full triathlon to really complete the menu for all things multi-sport!

From James, Let's Do This team member and seasoned triathlete

Question | 3

Hi - I have a question about breathing and running. What’s the best breathing techniques for long distance running? I.E. half marathons. What exercises can you do to practice this? Thank you

Answer | 3

For breathing keep it rhythmic and regular -breathe in for two steps and breath out for two. So it’s a constant in in, out out. If you start panting or irregular breathing then you won’t get the oxygen in.

From Frankie, Let's Do This team member and runner / triathlete-extraordinaire

Question | 4

When training for a half marathon do I need to incorporate additional protein into my routine? If so, when is best / any brands you recommend? [Emily, Surrey]

Answer | 4

When doing any training, the 'gains'/'improvements' come from your recovery. When you exercise whether that's running, lifting weights, cycling etc your muscles get broken down and the key component in their repair is protein. This doesn't mean you need to be smashing protein shakes every time you work out or even every day but a good rule of thumb is to eat around 1-2g of protein per kg of bodyweight. Personally, I'm 62kg and all I do is ensure I have 20-30g protein in each meal (through meat/fish, beans, lentils, scoop of protein powder in my morning oats etc) and that works for me. On an extra hard day I might have a recovery shake that has 20g protein but it's not the be all and end all. Best tip: fuel your body properly with good, whole foods, lots of carbs, plenty of fruit and veg etc - now is not the time to be trying any sort of fad diet!

Please note I am not a registered nutritionist or dietician, this is just my advice from years of training for triathlons, running, hockey etc. Please speak with your GP or registered dietician if you are going to be making any drastic changes to your diet

From Frankie, Let's Do This team member and runner | triathlete-extraordinaire

Question | 5

Do I need to buy a separate pair of trainers for race day? How much of a difference will they make? [Sara, Dorset]

Answer | 5

Rule number one in racing - nothing new on race day and this includes clothing, footwear, food and drink! However, it is recommended to have a separate pair of race trainers for race day only and even a 'shoe rotation' during your training. Each time you wear a pair of trainers, it compresses the foam and insole making it less absorbent to the impact when you are out running which could in turn lead to greater risk of injury. You need to give your shoes time to relax after each run.

Personally - I have a few pairs of shoes I use in my rotation;

Saucony Triumph 20 - slow, long runs

Saucony Endorphin Speed 3 - tempo efforts

Saucony Pro 2 - track or interval/max effort work

Nike AlphaFLY (carbon plated) - race day only (I always wear for an effort 5k before I race in them so they're not brand new on race day).

Each brand of shoe has their own version of the Saucony ones listed below - Brooks, ASICS, Adidas, Nike etc. It's about finding the right shoe that works for you. Now I admit this might be a bit on the extreme end of shoes and you can easily do your training in one pair, you just need to find the best 'everyday trainer' from your preferred brand.

To go back and answer the question properly, no you do not need to buy a new pair of trainers for race day but, it will make a hell of a difference on tired legs if you have fresh shoes! Barely used foam and padding and a lighter shoe will give you a spring in your step and it'll help stop your legs feeling as tired at the end of the race. If you opt for a carbon plated shoe, you could be looking at anywhere between 2-5% faster - there's a reason all the top athletes and professionals choose these types of shoes for race day!

From Frankie, Let's Do This team member and runner | triathlete-extraordinaire

Ask Us Anything

Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

To get your questions answered, either DM us at @letsdothis_ or email in at askusanything@letsdothis.com.

The best ones we’ll share here on our blog, in our newsletters and across social media to help others in our community. 

To view the latest questions and answers from our community, click here.

A few things to bear in mind:

  • While we will endeavour to get back to as many questions as possible, we sadly can’t commit to answering every question submitted.
  • By submitting the question you give us permission to publish your question alongside your first name + city.. If you would prefer for us to anonymise your question please let us know.
  • As none of us are trained physios or medics, we can’t offer any advice relating to injury (preventing or rehab) and/or health
  • The responses and recommendations shared are on behalf of our team members who are passionate participants in the various sports we offer on the platform - they don’t necessarily reflect the views of Let’s Do This.
  • We are not paid for any of the recommendations we provide
  • Let’s Do This are not responsible for any action(s) taken in light of the answers received.
  • We reserve the right to block / remove comment and posts that are not in keeping with the tone of our channel and that we or others may find offensive
  • Please limit your questions to only running / cycling / triathlon events, equipment or training- related questions. As much as we want to be there for you, we’re not qualified to answer questions beyond this scope

13 best cycling events in the world

Including the big six sportives, and the five 'Monuments' of cycling, these are the most prestigious and challenging races on the circuit.

There are some iconic races in the cycling calendar. With the history of the Tour de France and Giro d’Italia, the mountain ranges of the Pyrenees and the Alps, and the passion for the sport in several countries, these events are unforgettable experiences with plenty of tough challenges along the way.

Here, we have listed the most prestigious and essential races that are on many cyclists’ bucket lists. There are ‘The Big 6’ sportives, which are hugely popular one-day mass-participation races; 5 ‘Monuments’, which are professional tour races with options for amateurs to experience the course; and then there are 2 of our favourite ‘Classics’.

Find your next Cycling event

The Big 6

Mallorca 312: 

Course: Full: 312km/193 miles (5050m/16,568ft total elevation gain); Medium: 225km/139 miles (925m/13,034ft); Short: 167km/103 miles (2475m/8120ft)

This is seen as one of the most challenging sportives on the circuit, going around the island of Mallorca. Most of the climbing takes place early on in the race on the Tramuntana range, where you will ascend the Puig Major, Col de sa Pedrissa and Col de Feminina. In recent years, the course has been adapted to make it a closed-road route. You will be well supported throughout, with 6 feed stations along the way, and the effort will be rewarded with stunning views around the island and through old towns such as Arta. There is a tough 14-hour cut-off for the race, but there are shorter options at a distance of 225km or 167km if you want a shorter event that still contains some serious challenges. 

Nove Colli:

Course: Full: 205km/127 miles (3840m/12,598ft total elevation gain); Short: 130km/80.8 miles (1871m/6138ft)

This is known as the ‘Queen of Granfondos’. Starting on Italy’s east coast, the Nine Hills of the course’s name provide some serious challenges. Some of the steepest sections reach a gradient of 18%, but you will create some spectacular memories along the way. The race has a rich heritage, and will be celebrating its 50th anniversary in 2020. To honour the 40th anniversary of Nove Colli in 2010, the world-famous Giro d’Italia used part of the course. The race is famous for its hospitality and for taking in a variety of Romagna’s most picturesque countryside. In the past, the 12,000 spaces have sold out within 4 minutes, so this is not one to be missed. 

Granfondo Stelvio Santini:

Course: Full: 151.3km/94 miles (4058m/13,314ft total elevation gain); Medium: 137.9km/85.7 miles (3053m/10,016ft); Short: 60km/37.3 miles (1950m/6398ft)

This brutal course starts in Bormio and makes the most of the steep climbs of the Alps. Although the race’s tagline is ‘Know Your Enemy’, there are in fact two enemies you should know about: the first major climb comes just over the halfway mark, from Tovo up to the infamous Mortirolo, and ascends 1200m in only 12km. After a steep descent, the race then finishes with a leg-busting 1500m climb up to the Stelvio Pass on the Swiss border. The Stelvio is one of the top bucket list climbs for many cyclists, so this event is hugely popular for the mountain goats out there. 

La Marmotte: 

Course: Full: 174km/108 miles (5180m/16,995ft total elevation gain); Short: 13km/8.1 miles (1100m/3609ft)

This cyclosportive is known fondly in France as ‘the Old Lady’ and includes some of the most legendary and challenging mountains covered in the Tour de France. The Col du Glondon, Col du Telegraphe, and Col du Galibier are iconic enough, but the most famous climb is the final Alpe d’Huez, with its iconic 21 hairpin turns. Finishing this event will require serious dedication and determination, but you will receive full bragging rights in the cycling community. The short option two days before focuses just on Alpe d’Huez, and sees some competitive, speedy hill-climbing.

Maratona dles Dolomites:

Course: Full: 138km/85.7 miles (4230m/13,878ft total elevation gain); Middle: 106km/65.9 miles (3130m/10,269ft); Short/Sellaronda: 55km/34.2 miles (1780m/5840ft)

When you read that the course takes in seven mountain passes in the Dolomites, it’s no wonder that the race’s theme is the mix between wonder and angst. Most of these climbs individually are tougher than you’d find in any race, so when they are placed back to back, you’re going to be left with sore legs. The Passo Giau is perhaps the toughest climb, seeing as it ascends 922m in only 9.9km (that’s an average gradient of 9.3%), but it rewards you with incredible views down into the Ampezzo basin. If the long climbs haven’t emptied the tank enough, the ‘Mür dl giat’ (‘the cat wall’) is a short 360m burst up a slope with a 19% gradient. It is lined with supporters, food stalls, and musical entertainment, and is one of the main attractions of the race. 

L'Étape du Tour:

Course: 177km/110 miles (3570m/11,713ft total elevation gain) [NB This is for the 2020 edition, in Nice]

Although the course for this race changes every year, whatever the route you know you will be in for a serious challenge. The event allows for amateur cyclists to have a go at one of the famous stages of the Tour de France. You will probably be taking in one of the iconic climbs in the Pyrenees or the Alps, and you will benefit from the same closed-road conditions that the professionals receive. Joining the peloton of 15,000 participants will make you feel like one of the legendary yellow jersey winners you’ve always watched on tv. 

The Monuments

Tour de Flanders:

Course: Full: 229km/142.3 miles (2160m/7087ft total elevation gain); Long: 174km/108.1 miles (1853m/6079ft); Middle: 139km/86.4 miles (1497m/4911ft); Short: 74km/46 miles (919m/3015ft)

Starting in Antwerp and finishing in Oudenaarde, the We Ride Flanders event allows 16,000 amateur cyclists to try out the long course the day before the professionals take it on. The first 90km of the race is relatively flat, but from there the route is characterised by short, sharp climbs on cobbled streets. The three steepest climbs are Muur-Kapelmuur (maximum gradient of 19.8%), Koppenburg (22%) and Paterberg (20.3%). On your recovery the next day, it will be satisfying to switch on the tv and know what the pros are going through. 

Paris-Roubaix: 

Course: [Professional Only: 257km/159.7 miles] Amateur Challenge: 172km/106.9 miles (890m/2912ft total elevation gain); Medium: 145km/90.1 miles (551m/808ft); Short: 70km/43.5 miles (241m/791ft)

Some people give this race the positive name of ‘The Queen of the Classics’, others give it the more brutal, and perhaps more realistic, name of l’Enfer du Nord (‘The Hell of the North’). This route is not particularly hilly, but it is most famous for the difficulty of its cobbled sections. Over a fifth of the race (54.5km to be exact) is paved with setts, including the mythical ‘Carrefour de l’Arbre’ and ‘Trouée d'Arenberg’, so riders must rely on technique and power to get through these stages. The race in fact starts 80km north of Paris, in Compiègne, and has a grandstand finish in the velodrome of Roubaix on the Belgian border. 

LBL (Liège–Bastogne–Liège):

Course: Long: 279 km/173 miles (4500m/14,764ft total elevation gain); Medium: 167km/104 miles (2647m/8684ft); Short: 85km/53 miles (1250m/4101ft)

This is the oldest of the five Monuments, established in 1892, and as such it is also called La Doyenne (‘the Old Lady’). It is known as one of the toughest courses in the world for both its distance and its numerous steep climbs. The route travels through the Ardennes, going fairly directly from Liège to Bastogne (95km) and then winding back to Liège (163km). There are 12 significant climbs, some of which are long and with sizeable gradients. The most iconic is Côte de la Redoute, where the gradient is 8.9% on average across the 2km, but some of the steepest sections go as steep as 20%. The Belgians are known for their passion for cycling, so there will be great crowds cheering you on when times get tough.

Milan San Remo:

Course: Full: 301.8km/187.5 miles (1987m/6519ft total elevation gain)

Often called La Primavera (‘The Spring Classic’) or La Classicissima, this is the longest one-day cycling race in the world. Compared to the other ‘Monuments’, the course is relatively flat. The professional race starts in the iconic Piazza del Duomo in Milan, travelling through Lombardy and Piedmont, before the route’s main ascent comes after 140km with the Passo del Turchino. After descending from here, the remainder of the race takes place on the stunning Ligurian coast. The amateur option the day before, Gran Fondo Milan, goes a few km further than the official race. Despite being the longest, the relative flatness of the course means that the race is seen as a sprinter’s classic. 

Il Lombardia:

Course: 243km/151 miles (c.4000m/13,123ft total elevation gain)

This is the final monument of the cycling season, and although it takes place in the same region as Milan San Remo, it is almost its exact opposite. Taking place in Autumn, it is called Classica delle foglie morte (‘the Classic of the Falling Leaves’), and is seen as a climbers’ classic due to its demanding climbs. The course varies, but it takes place on the shores of Lake Como, ensuring beautiful views as a reward at the top of intense climbs. The famous Madonna del Ghisallo climb is a mainstay of the race and the route usually includes the daunting Muro di Sormano, which terrifyingly has a gradient of 27% at some stages. The amateur race takes place the day after the professionals, if you haven’t been put off by watching them struggle. 

The Classics

Paris-Nice:

Course: 110km/68.4 miles (1,940m/6,365ft total elevation gain)

The Paris-Nice race, known as The Race to the Sun, is the first European event on the world tour calendar. The challenge follows the final stage of the multi-stage race, staying on exactly the same route that the pros will take on the next day. The circular route, starting and finishing in Nice, includes some difficult climbs, but also provides incredible views looking out over the Mediterranean Sea. 

Strade Bianche:

Course: [Professional: 184km/114.3 miles] Amateur Long: 139km/86.4 miles (1350m/4429ft total elevation gain); Short: 86km/53.4 miles (950m/3117ft)

The route, which starts and finishes in Siena, is famous for its white gravel roads. While these make the race more iconic and picturesque, they also make it more challenging. The gravel of the Tuscan countryside covers over a third of the classic route (63km), and not only slows you down but threatens to puncture a tire. The race only started in 2007, but has quickly grown in popularity, cementing itself into the cycling calendar.

The list of best cycling events in the world:

  1. Mallorca 312
  2. Nove Colli
  3. Granfondo Stelvio Santini
  4. La Marmotte
  5. Maratona dles Dolomites
  6. L’Étape du Tour
  7. Tour de Flanders
  8. Paris-Roubaix
  9. LBL (Liège–Bastogne–Liège)
  10. Milan San Remo
  11. Il Lombardia
  12. Paris-Nice
  13. Strade Bianche

5 cycling tips to maximise performance

Our expert advice, from nutrition to technique. Small changes will see big results, so you can maximise your race day performance.

On the face of it the equation for cycling performance can seem pretty straight forward, especially at the amateur gran fondo level when every man is out there for himself and there’s no team tactics or strategy to consider. It’s easy to fall into a trap of thinking it’s all just about power to weight and VO2 max. 

Whilst these factors are very important, the reality is a bit more complex when you’re out on the road in the middle of a stressful peloton with changing weather conditions. An ability to draft is a prerequisite to a good hard day’s racing, but here are a few other hints and tips which could help you stay at the front of the pack: 

1. Breathe right and relax

Perhaps with the exception of a sprint finish in the last 200m of a race, at no times should you be overbreathing or hyperventilating. Doing so will mean you are blowing out too much carbon dioxide, which the red blood cells need in order to release oxygen into the tissues, muscles and organs. During a descent or the middle miles when you’re ticking along in the group with moderate ease, you should try nasal breathing. This will not only help to optimise oxygen release through appropriate blood CO2 levels, it will also:

  • Engage diaphragmatic breathing and associated states of calm and awareness which are important to help avoid crashing and unnecessary stress and fatigue on the nervous system.
  • Produce nitric oxide which is a vasodilator (widens your blood vessels)
  • Warm the air prior to it entering the lungs 

When you are going for full gas on a climb, maintain deep, controlled diaphragmatic breathing but keep your mouth open with a relaxed jaw to maximise the volume of gas exchange with every breath.

2. Cornering and descending 

Hold onto the drops to lower your centre of gravity (remembering to feather the brakes), straighten and push down on your outside leg, whilst bending your inside knee and pushing down on your inside hand. This will maximise the centrifugal force in the corner, helping you to stay upright whilst maximising speed. 

3. Cadence

Learn to ride in a slightly lower gear than perhaps feels natural, which will require a faster cadence (rate of pedaling). Riding in an easier gear requires less power, so you burn through your glycogen stores slower and instead use more fat to fuel your ride. This will leave you with those glycogen stores for the times in the race when you really need them. 

4. Power and pedal stroke

The number one rule is don’t overthink it. Just make sure your saddle height is right and focus on the factors above. In those critical moments of the race when you need a bit of extra power, focus on ‘larger’ pedal strokes whilst squeezing your glutes and using your core. When coming out of the saddle, make sure your leg is still pumping in a straight line down through the pedal like a piston. 

5. Nutrition and hydration 

Always take more than you think you need. And if you want that extra umph, down some concentrated beetroot juice. The nitrates in beet juice convert to nitric oxide, which promotes vasodilation - widening of your blood vessels - and lowered blood pressure. One landmark study found that cyclists drinking high doses of concentrated beetroot juice used about 3 percent less oxygen during exercise tests than those drinking a placebo drink. In other words, the riders used less energy to pedal the same pace.

Beginner sprint triathlon training: the essential guide

Expert tips from Triathlon Steph for each stage of a sprint triathlon, including a training schedule.

Training for your first sprint triathlon? Don’t be intimidated. We had Let’s Do This’s own Stephanie Ede (better known as  Triathlon Steph) break down the keys to each swim, bike and run round so you can be at peak performance for race day.

Swim: 750m

Breathing: This might be the single most important factor in your swim. Though you may not even think about breathing on dry land, your technique in the water is essential for keeping your body fuelled with the oxygen you need.

A steady inhale/exhale rhythm will eliminate the need to breath every stroke and help you stay relaxed. Breathe out through your nose when your face is in the water, and then tilt your head to the side on every other stroke and take a deep breath in.

Once you get used to this method, you can start to take breaths in on every 3rd stroke, which will allow you to take air in on both sides. This is an important skill when it comes to open water swims, where you may be hit by waves on a certain side.

Stay loose: Keep your body as loose as possible so you can rotate your shoulders, torso and hips with each stroke as you glide through the water.

Save your legs: When it comes to your legs, you need to save as much energy as you can for the cycle and the run. To keep your legs fresh, rely as much as possible on your arms to pull yourself through the water. Try training with a float between your calves so that you only focus on your upper body.

Training: Try to swim 250-500m once or twice a week. If you’re not feeling quite up to that, break the distance into intervals by swimming 25m (a standard pool-length), resting, and repeating.

Cycle: 20km

Now use your legs: Unsurprisingly, cycling is all in the legs. Your upper body should stay relaxed and motionless as your legs and core do all the work. Similarly to the swim, keep your upper body loose so you’re not holding unnecessary tension.

Pedal evenly: Maintaining a nice, even pedal stroke will generate maximum power and efficiency. This means applying the same amount of pressure through each leg and through each pedal. If you’re doing it correctly, your hips, shoulders and torso should stay stationary.

Training: If you’re fairly new to cycling, start by going to the gym a few times a week and cranking out 30 mins on a spin bike or gym bike. After a while, you’ll be ready to hit the road. Get out on your bike about twice a week, and remember to vary the kind of routes you’re doing. You might need to prepare yourself for some hills.

Run: 5k

Stay relaxed: Notice a pattern here? As with the first two thirds of your triathlon, keep the muscles you're not using relaxed. Your arms should be loose and bent at a 90-degree angle, and your fists should be unclenched. Keep your jaw and shoulders loose too to make the running as comfortable as possible.

Shorten your stride: Try to run at 180 strides per minute, or 3 steps every second. That may seem like overkill, but a shorter stride will lessen the impact on your body and massively cut your risk of injury. A 3-mile run may not seem that bad under ordinary circumstances, but your muscles will be very fatigued by the time you get this close to the finish line during a triathlon.

Training: As with all training, start slowly, with 20 minutes of running a few times per week. After a few weeks, start to increase the time and distance you’re running for every week. Always warm up and stretch before you head out running, and stretch again when you’re finished. Finding a 5k training program online is a good idea if you’re not already a regular runner.

Bricks: Your Bonus Training Tip

Any good sprint triathlon training plan should include bricks. These are back to back swim-to-bike or bike-to-run sessions, and they are an essential part of triathlon training. A brick run prepares you for the triathlon’s transition zone and the changes between biking and running. Though the first mile of the post-cycle run may have your legs feeling like jelly, don’t worry; if you stay within your bounds, you’ll be able to crank out a speedy running time once you’re in a rhythm.

An Example One-Week Training Schedule

Finding (and following) a complete and detailed training calendar is by far the easiest way to make sure you’re ready for race day (here’s an 8-week plan we swear by). But if you want to make your own, here’s a beginner’s sample week that Steph made just for you!

Monday: Easy run with intervals

Tuesday: 60 minute bike ride or spin class

Wednesday: Easy swim with some hard 50m intervals

Thursday: 60 minute bike ride or spin class

Friday: Rest day

Saturday: Longer run with intervals

Sunday: Brick:1.5 hour cycle, straight into a 20-minute run.

Let's Do This  

Sprint cyclists|Yoga|Stretching|Stretching|Stretching|Yoga

5 key stretches every cyclist should do

Do these 5 stretches to avoid risking injury by putting too much strain on your joints and muscles.

Cycling can be pretty strenuous on your joints and muscles. If you don’t stretch and loosen yourself up then you could end up with a pretty serious injury, potentially hindering your ability to hop on the bike whenever you want. Do these 5 stretches before and after cycling to give yourself the best chance of avoiding injury.

Find your next cycling event

Downward facing dog

A real favourite to yoga enthusiasts and cyclists alike, downward facing dog is a great one for stretching out your lower back and your hamstrings.

Since cycling power is generated in your core and lower back, these are areas that can often become tight and fatigued so it’s great to stretch and loosen these areas, releasing the tension built up after hours in the saddle.

By @roxsyoga via Instagram

How? It's a nice and simple stretch. Start on your hands and knees and then slowly raise your hips up by straightening out your legs. Tense your quads and push your hips back to really stretch out your hamstrings and calves. Keep thinking about pushing your heels towards the ground to keep your legs and spine as straight as possible.

Bridge

Another one for loosening your lower back and working the legs too, the bridge pose will work your core slightly more and also stretch out your glutes, both very important after you’ve been churning out some miles on the bike.

By @thelittleislandyogi via Instagram

How? Lie on your back with your knees bent and your feet planted close to your bum. Take a deep breath in and as you breathe out, lift your pelvis up until you form a flat line from your shoulders to your knees. You can join your hands underneath you for extra support.

Glute sits

Testing both your balance skills and your glute flexibility, glute sits are great for really stretching out the powerful muscles at the back of your legs. Your glutes are the hardest working muscles when it comes to cycling so make sure you pay them lots of attention.

By@livelearnyoga via Instagram

How? Sit on the edge of a chair and bring one foot over the other knee so your ankle is resting across your knee. With your back as straight as possible, slowly lean forward and you will start to feel the stretch on the back of your thighs and in your bum.

If you’re feeling adventurous, try it without the chair to test your balancing skills and work your core that bit extra.

Upper trap stretch

When road cycling, you will be leaning forward with your weight being held partly through your shoulders. This means that your shoulders muscles and your traps will likely be holding a lot of tension after you get off the bike. Make sure you stretch out your neck and shoulders so you don’t wake up the next morning in pain.

By @evantj26 via Instagram

How? Either sit or stand in a neutral position and place your left hand behind your left hip. Then put your right hand on the left hand side of your face and gently apply downward pressure so that you start to bring your right ear down towards your right shoulder. Keep going until you can feel the stretch down the side of your neck. Then repeat on the other side.

Be careful not to push it too hard/far and damage your neck.

Cat / Camel

This one is great for really loosening the bottom of your spine and relieving lower back stiffness, which is very common after long rides.

How? Start on your hands and knees and slowly alternate between arching and rounding you back. Breathe deeply as you do it to ensure a full range of movement and do it slowly without forcing it as this can damage your spine and the surrounding muscles.

Let's Do This

Cycling|Foam roller

5 key steps to recover from a cyclosportive

After a long ride, your body will be crying out for a proper recovery and if you don’t treat your tired muscles right, you can end up with some lasting issues. Make sure you follow these steps to ensure you recover efficiently and prevent injury.

Stretch

One of the easiest ways to prevent any post ride injuries is to have a good stretch after you’ve finished your sportive. Stretching is the perfect way relieve the pressure that you’ve put your muscles under during your ride. So once you’ve crossed the finish line and had a drink, sit down and have a good stretch to prevent cramps and further injuries.

Here are 5 great stretches for you to try out after a ride.

Refuel

After spending hours in the saddle, you will have burned through a substantial portion of your body’s energy and fluid stores so the best thing to do is replace all that you’ve lost. When you cross the finish line, make sure your first move is to take on some fluids. Whether it’s water or a kind of energy drink, you’ll want something to replenish the water you’ve lost through sweat and some of the salts that you’ve burned through.

When it comes to food, you want to try and find the right combination of carbohydrates and proteins to really kickstart the recovery process. Sportives will often give out some kind of food (burgers, curry, lasagne, etc)which will provide you with the carbs and protein that your muscles need to start to healing.

Cycle

You’ve just spent hours on a bike and have no intention of going cycling for another month? Lucky you, because going for a well-timed and well-judged recovery ride is a great step to take for recovery. Although a day on the sofa may sound tempting, try and go for a short and gentle pootle on the bike to get rid of any leftover lactic acid and to get the blood pumping through your muscles again.

Massage

It’s always very tempting to book yourself in for a sports massage and you’ve been for a long ride but this is often not practical or affordable. So why not massage yourself? It can be much more cost effective to get yourself a foam roller (below) and a hockey ball to get in deep and massage your major muscle groups to relieve some tension.

A good old soak

If this all seems like too much work for you post-ride then just run yourself a nice warm bath instead. Slip into a warm bath and let the warm water sooth and relax your tight and hard-worked muscles. Lot’s of cyclists will add bath salts to help the detoxification of your legs.

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How to prepare for your first sportive

From kit to training regimes, these are the things you will need to focus on ahead of your first sportive event, so that there are no fears on the day.

You’ve signed up to your first sportive and have no idea what you’re doing? No worries, this handy guide will help you get to grips with what you need.

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What is a sportive?

First of all, before we get down to business and tell you all need to know about taking on a sportive, let’s clear up what a sportive actually is.

A sportive is a mass participation cycling event. In several countries, including the UK, they are billed as ‘non-competitive events’ so will not have the same sort of racey element that sportives in mainland Europe do.

Although seen as non-competitive, sportives will almost always be timed, so there is still a healthy level of competitive spirit. Sportives are aimed at all riders of any fitness, experience or skill level. So if you’re a new cyclist interested in getting into more competitive cycling, then a sportive is for you.

No matter your cycling level, a sportive will almost always have a great course with marked directions, feed stops and mechanical support so they are the perfect way to ease yourself into the world of cycling events.

Double check the event details.

There are a lot of logistics that go into riding a sportive so make sure you know exactly what’s going on. You will have access to all of the relevant information, either through the website or through the info that the event will have sent to you.

Make sure you know:

  • Where you need to be to start
  • What time you need to be at the start
  • Whether you need to sign in on the day
  • What you need to take with you — ID, helmet, entry form, etc.
  • What you need to wear — specific jersey, gloves, etc.
  • Any parking arrangements
  • Any other logistics that the website/event info states

Having all your stuff packed up and ready to go on the night before the sportive will lead to a more relaxed and straightforward morning.

Get your training in.

You wouldn’t take a test that you haven’t revised for, so don’t treat a sportive any differently. One of the best ways you can prepare for a long bike ride is to train. The main reason training is so important is so that you can get your body used to the physical feat that you’re undertaking.

But with sportives, there’s a lot more than you will need to get used to. For example, re-fueling during your ride is very important. You will need to get accustomed to drinking and getting energy on board while you cycle. This means drinking lots of water to keep your body hydrated and taking on energy gels or sweets to keep your sugar and energy levels up.

You will also need to get used to dealing with hills. Most sportives will pride themselves on the hills that they have — where’s the challenge in doing a sportive on a dead flat course? Not only will you need to get your body accustomed to the physical hardship of tackling a tough uphill, but you will also want to practice descending down hills to make it easier and faster to descend safely and quickly. Descending well just comes down to keeping a cool head, common sense and building confidence. Learning how to descend is a skill that will serve you well throughout your cycling career, helping to keep you safe, in control and enjoying the speed rush.

Last but not least, getting used to cycling in a group is vital. Learning how to cycle safely in a group of riders is not only more sociable but also helps to conserve energy. There are lots of little bits of etiquette when it comes to cycling with people. This guide from British Cycling helps to outline how to ride in a group.

Practice at all of these things will ensure that your big ride will run smoothly and comfortably.

Prep your bike.

Make sure that your noble steed is just as ready to take on the sportive as you are. The last thing you want to do is to get a few miles in and realise that your wheels are loose or that your brakes don’t work. You can either get a bike service at a workshop or just go over the bike yourself. Make sure you check that your brakes work, your gears change smoothly, all the nuts and bolts are tight and that everything is where it should be to make it a smooth and stress-free day.

Another useful thing to do is to learn how to fix a puncture. Flat tires are the bane of every cyclist’s life so make sure that you’re prepared to deal with the inevitable flat. You can either use a puncture repair kit, to fix the problemed inner tube or you can replace the inner tube all-together (personal favourite). Make sure you have a spare inner tube and all necessary tools with you so that if you are cursed with a puncture, you’ll quickly be able to deal with it.

Fuel.

In the last few days before your sportive, make sure you’re eating regular, well-balanced meals, but taking on more carbs over the course of the day. You will also want to increase your water consumption to keep your body properly hydrated.

On the night before your big ride (after you’ve packed), again, have a good, well-balanced and healthy meal. Avoid taking on too much fibre and don’t go crazy with the carbs if you’re not used to eating lots of them.

Although you might be quite nervous on the morning of the event, a good breakfast is very important. Don’t have too much stodgy food but make sure you take on a decent amount of carbs to give you the energy and calories that you need for later on.

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Your sportive kit checklist

No matter the distance of your cyclosportive, there’s a wide array of kit that you’ll need to bring along with you on the day and on the ride itself. So make sure you’ve got everything on this list.

For the day

There are some things that you will want to have with you on the day of the ride but won’t necessarily need for the ride itself. If you’ve driven then these are the sorts of things you’ll want to leave in the car or with your friends/family if you’ve got someone there to support you.

  • Waterproof cycling jacket — You hope that you won’t need it but it never hurts to be prepared. Always bring along a waterproof in case it looks like it’s going to rain. You can always leave it in your car or with your friends if the weather is looking up.
  • Track pump — Nothing worse than getting 1km into a ride and realising you forgot to pump up your tires. Bring along a track pump or foot pump so you can get to your desired tire pressure just before you start your ride.
  • Warm clothes — Less so in summer, but in the winter months you will need some warm clothes like a hoodie and some trackie bottoms for when you’re waiting around on the morning of a sportive that you can ditch just before you start.
  • Bike lights — You’ll never know if the weather is going to change on the day of the sportive so be prepared. If it’s going to be rainy or foggy then you’ll want a set of lights on your bike to stay safe. And if you don’t need them, then just chuck in your car. Better to have them and not need them, than to need them and not have them.
  • Sun cream — If you’re going to be on your bike for hours in the blistering sun, then sun cream is a must. Cover all areas of exposed skin before you head out to keep yourself safe.
  • Saddle cream — It may seem ridiculous, but smearing some saddle cream on your private bits will really help to minimise chafing and increase comfort if you’re going to be spending hours in the saddle.
  • Post-ride snack — When you finish your ride, you should be feeling pretty peckish so plan to have something stodgy to top up your energy levels. Sportives will often have some kind of food on offer for after you’ve finished so have a look on the website to see what they’ll have and plan accordingly.

For the ride

There are plenty of essential pieces of equipment that you will need to bring with you for the ride.

  • Bike — Make sure that you’ve checked over your bike in advance to make sure everything’s in working order and running smoothly.
  • Helmet — Most sportives won’t let you ride if you don’t have a helmet so make sure you’ve got one that fits and isn’t broken.
  • Jersey — Check the conditions in advance so you know what kind of jersey to take with you. Whether you have a short or long sleeve jersey or one with a full zip or a quarter zip is all up to you and should be based on the weather.
  • Padded bottoms — Whether you opt for bib shorts or just cycling shorts, you will definitely want some kind of padding in your shorts to cushion your nether region from the impact of spending hours in the saddle.
  • Socks — Nice and basic, you won’t need anything fancy, just something comfortable and warm. Try not to pick any pairs that have any holes in them.
  • Water bottle(s) — Water is an absolute necessity. If you can, bring two water bottles so you can really keep yourself topped up around the course. You should aim to get through about a litre per hour that you’re on the bike so make sure you’ve got enough.
  • Tools and spares — It’s always a good idea to have tools with you, either in the back of your jersey or in a saddle bag just in case something goes wrong. Punctures are the bane of every cyclists life so make sure you know what you’re doing if you get one. Always have a spare inner tube or two with you, as well as tire levers so you can quickly fix a puncture on the side of the road. You’ll also want to bring a mini-pump or some CO2 canisters to get the air back in your tires.
  • Snacks and energy — For longer rides, it’s definitely a good idea to keep yourself topped up with calories and carbs. Try and bring some energy gels or energy bars with you, either in the back of your jersey, in your saddle bag, or taped to the underside of your top tube or handlebars for easy access.
  • Phone — Make sure you have a charged mobile phone on you for the entire day. You never know what could happen on the day and so it’s always a good idea to have your phone for if you get lost or if you fall off your bike and injure yourself. Best to be ready for any situation and have your phone to hand.

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