STAY FIT AWAY FROM HOME

Time away from your normal routines doesn’t have to affect your fitness, says personal trainer

GYM’LL FIX IT

If you’re going to be away from home without your bike for an extended period of time, it’s worth checking out a local gym, as most will have a fixed bike you can use or a spin class at reasonable rates. Cross-training is a great way to incorporate some running or swimming into your training as a change of pace. Use these sessions to push yourself aerobically and anaerobically without any equipment. A great session would be to do some hill sprints – six sprints up, with your rest being the walk back down again.

PEAK PRACTICE

Peaking is the principle of reaching the highest point in your training schedule in terms of work load and/or intensity, after which you would then look to taper off. This taper would normally include a few rest days, so if you’re only going to be away from home for a few days you could plan your training programme in advance so that the two overlap.

CORE & FLEXIBILITY Will Girling

It’s easy to neglect less glamorous aspects of fitness in favour of more work on the bike, but working on your core strength and flexibility can be hugely beneficial not only to your riding but to your overall health and fitness. Core/trunk work is the basis of stability and posture on the bike, while mobility enables muscles to stay supple, which enhances recovery and reduces the risk of injury. www.willgirling.com