CRANK UP TO 11

A few minor tweaks to your training will deliver impressive results, whether you’re finding your feet or are a seasoned rider

THAT’S WHAT FRIENDS ARE FOR…

Nothing beats cycling with your mates but, without being a party pooper, don’t let them distract you from your sportive goals. “Weekend rides can compromise physiological improvements if the riders aren’t of similar ability, resulting in some (you) being spat out the back,” says Eddie Fletcher, head sports scientist at Wattbike ( wattbike.com/uk). “Your group needs to be disciplined. If it is, these rides are worth it because they raise motivation and have you riding longer than you would solo.

“The key to these sessions is not working too hard. Aim for an average overall heart rate range equivalent to zone 2/3 (around 60-80 per cent of your maximum heart rate – you should be able to talk among yourselves, though not always easily) and cover mixed terrain. This should include hills, where the heart rate will rise into high zones.”

TRY THIS

Try to add an extra hour to your ride to benefit from sharing the workload.