Don’t do that, do this

There are other things you can do when you’ve finished a ride than go for another ride. These tips will help you avoid doing too much on the bike

‘View every session as practice, not as a workout,’ says coach Will Newton. ‘You need to define success in ways other than power output, total mileage or personal bests. Concentrate on how you ride a hill or corner, or practise spending 10 minutes on the drops – basically look at your technique rather than the numbers.’ ‘Yoga and stretching as part of your routine not only relaxes muscles but also the mind,’ says coach Martyn Frank. ‘Look at it as an holistic approach. Post-ride stretching will ease the muscles and reduce the shortening of the muscles, which will help you maintain your bike position more easily.’ ‘Diet is very important,’ says Frank. ‘Fuelling on the bike involves taking on around 60g of carbohydrate per hour – any more and the body can’t absorb it, but you need to stay topped up if you’re riding regularly and hard. A recovery drink can be highly beneficial, but so can a glass of milk and a banana.’