Go the ex­tra mile

Tak­ing on the Velo Birm­ing­ham? Daniel Lloyd, for­mer-pro cy­clist at Global Cy­cling Net­work, of­fers his top tips to help you get through your first 100-mile race.

Women's Fitness (UK) - - Your Edit -

1 Train on hilly ter­rain ahead of the event. The Velo Birm­ing­ham route has over 2,000 me­tres or climb­ing, so it’s im­por­tant you are pre­pared.

2 Learn how to feed ef­fec­tively. Over the course of a 100-mile ride, you’ll need to take on a lot of en­ergy to fuel you all the way to the fin­ish line. Aim to take on board a gel or high-en­ergy food ev­ery 40 min­utes to avoid hit­ting “the wall”.

3 Get Get used to rid­ing in a group. Rid­ing in a ‘pelo­ton’ can save you up to 30 per cent en­ergy com­pared to rid­ing solo. With 15,000 rid­ers at Velo Birm­ing­ham, there will be plenty of op­por­tu­ni­ties to ride in a group with other rid­ers, but it’s im­por­tant you know the skills and eti­quette re­quired ahead of the event.

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