Innisfree Sportive is gearing up
THERE’S six weeks to go until the Innisfree Wheelers Autumn Sportive. For those of you who are relatively new to cycling some consistent training over the next six weeks will have you ready for the Sportive on September 2nd
For this training schedule we will assume that you have about 5-6 hours a week available to train. By riding three to four sessions each week you should be comfortable riding up to between 50 to 60 km in six weeks’ time.
Tips for Beginners…
Service the bike; Have your bike checked and serviced. Good tyres and wheels are essential. Well serviced brakes will help keep you safe. Get a comfortable position on your bike that’s not too cramped or stretched. Ask for advice from a good bike shop. Contact your local cycling club for advice and check if they have a bike for life beginners programmes or speak to an experienced cyclist. Get your bike checked the week before the sportive.
Clothing; Cycle clothing can be expensive but a good pair of cycling shorts is important and can save much of the discomfort. Wear bright colours and be seen.
Helmets: Always wear your helmet, even when on a short training spin. The helmet should sit level on your head and quite low on your forehead. If it is worn too loosely, or too high on the forehead it can be pushed back exposing the forehead or fall off in the event of a fall/crash. The side straps should be securely fastened just below and forward of the ears. There should be little or no slack anywhere in the helmet when the chin strap is fastened
Rules of the road; Always follow the rules of the road
Gears; Most bikes now have a good selection of gears. Select a gear that allows you to spin your legs freely, especially up hills.
Tyre Pressure; See the sidewalls of the tyre for the manufacturer’s Pressure guidelines (Pound per Square Inch –PSI). The benefits of correct tyre pressure are less rolling resistance, less punctures, more shock absorption and traction when cycling on poorly surfaced roads.
Plan the Route; It’s always good to plan the spin before you leave the house. Choose an out and back route or a loop.
Food; Eat a light breakfast ideally 1 to 2 hours before your cycle for example,juice, cereal or porridge, tea/coffee and toast. Don’t stuff yourself – “a little and often along the way ” is a good cycling motto. Nutrition for cycles over 90 minutes aim to eat / drink 50 -60 grammes of easily digested carbohydrates per hour.. bananas - breakfast bars – energy bars- sports drinks. Begin snacking and drinking 30 minutes into the cycle and have little snacks and drinks every 15 minutes or so. Practise using the drinks and snacks that you will use in the Sportive.
Drink; Be well hydrated before the cycle and drink regularly along the way. Don’t use fizzy drinks – there are good sports drinks on the market that will keep your energy levels up – if not use plain water.
Brakes; A common mistake among beginners is to pull one brake only while cornering and fall off. You should pull the two brakes evenly together before the turn.
Safe descending; At the top of each hill before beginning the descent, remind yourself the main goal is to get down the hill safely. Use both brakes to slow down when required. Approach and negotiate corners at a safe speed.
Steering with one hand; You will sometimes need to control the bike with one hand to signal to other road users when turning, stopping, or to take a drink or snack as you cycle. Learn how to cycle safely and with confidence while controlling the bike with one hand. The best place to practice this is on a quiet safe road or on an indoor bike trainer.
Crashes; Most beginners crash by knocking off each other! Stay alert, watch out for upcoming danger and brake in time. When cycling in a group, warn each other of potholes or other dangers.
Health check; If you haven’t exercised for a long time and have any health issues check with your doctor is it ok for you to participate
Enjoy the sportive; Get good rest/ sleep in the days before the event. Look where you are going at all times. Follow the rules of the road. Cycle with people of your own ability if possible. Enjoy meeting new people and have fun.