You may just be starting out on your cycling journey or be a seasoned cyclist setting out for another season on the road. Ensuring you set out a plan for your cycling workout is key to not only getting the most out of your riding but improving your skillset and fitness along the way. There are several factors you need to take on board before you hit the road, trails or track which will be beneficial for your body but also your mind. ASSESS THE TERRAIN OF YOUR ROUTE AND YOUR FITNESS LEVELS Whether it be off road on the trails on your mountain or cyclocross bike or out on the open roads on two slightly skinnier wheels, it is crucial to assess the type of terrain you are going to be taking on before you leave your home. Off road trails typically encounter hills at regular intervals, therefore ensuring you have the fitness for the ascents and descents of your route, as well as the bike handling ability required as well will be crucial to you getting the most out of your riding. This may be easier for seasoned pros to understand their own body and how it is feeling ahead of and during certain sessions, but for beginners it is better to take things slow to work out what level you are at when you first start out. Road riding can also bring about greater speeds but also the potential for other road traffic, avoiding busy junctions or congested roads themselves won’t only make your ride more enjoyable but also safer. Most importantly whatever type of riding you are doing, be sure to know exactly how far you are planning to ride. There is nothing worse than getting out of your depth, far away from home and struggling to navigate a route home when tired. WEATHER AND PREPARING FOR THE OCCASION The weather app on your phone is typically a cyclist’s best friend when it comes to setting out your training session. Judging when that downpour may hit your route, what way the wind is blowing or even how warm it may get to ensure that your fuelling strategy is on point are key aspects you need to take on board. Dressing for the suitable weather conditions should also be part of your pre-ride plan, with arm and leg warmers which can be discarded as you warm up or waterproof jacket in your pocket if you think you may get caught in a shower. Having a puncture repair kit and spare inner tubes can also make a miserable ride that little bit more bearable if you have any mechanical issues whilst out on the bike. PACE YOUR RIDING This will be influenced by your planned distance, terrain and current fitness levels. will all have a bearing on how fast you pace your ride. If you are just starting off, stay within yourself and ride at an effort level you feel to be around a 4/10, before you know exactly how fast you can go and how much power you can put through the pedals. Making sure you know what is to come ahead can also influence your pacing plan, as well as when you hit the base of a climb ensuring you don’t go off to hard, so you don’t burn out half-way up. YOUR NUTRITIONAL NEEDS If you are just starting out, you probably won’t be heading on a multi-hour ride when you first start out but thinking about a fuelling strategy will ensure you avoid the dreaded bonk when you are out on the bike. A good place to start in mild weather is a bottle of fluid each hour, some people will sweat more than others whilst cycling, whereas others may require less liquid on the bike if they are heading out for a lower intensity ride. Knowing how many electrolytes and carbohydrates you’ll need on each ride can also be key to performing at your best out on your ride. These can come in many different forms, but both perform very different roles in your nutritional make up. Electrolytes are lost during sweat and contain key salts which are key for muscle contraction and efficiency, which typically come to the forefront when you sweat more in warmer weather. Electrolyte tablets, such as Hydro, can be diluted in water and provide sufficient electrolyte replacement, they are also present in our GO Electrolyte Powder carbohydrate drink mix as well. Carbohydrates can also be ingested through our GO Isotonic Energy Gels or Beta Fuel Gels, both of which have varying amounts of carbohydrates but can enter your blood stream more rapidly than any other source thanks to its isotonic and optimised ingestion make up. If you are looking for a slower digestion, then our GO Energy Bake and GO Energy Bar are the ideal solutions as well as being the perfect mid ride treat. Written By The Performance Solutions Team
