Cycling events can be daunting, especially with the added pressure of raising money for charity. Whether it’s your first charity event or you’re a seasoned participant, it’s important to make sure you come prepared for what lies ahead. Our useful guide can help you get the most out of your training and make sure you arrive at the start line feeling your best.
Prepare for your event, then you can enjoy it on the day
We all like to do our bit for charity and help raise money for a meaningful cause, but what many people forget is that no matter what your reason is for taking part, preparation is key! By following a structured training regime, it will help you both physically and mentally prepare, enabling the event to go as smoothly as possible.
Be Realistic
When it comes to deciding what event you want to take part in, make sure you’re realistic with your expectations. It’s all too easy to be sitting on your sofa and sign yourself up to a 10 mile event because “It doesn’t sound too bad”, only to get to event day and be 3 miles in feeling like your legs are going to fall off and you can’t breathe!
Charity events come in all distances and difficulties, with some based on ability level and others on physical demand. All events can vary, so it’s important to do your research before taking the plunge. Checking out the route map for an event is a great way to gauge whether you are capable of completing the course, as well as seeing if you will enjoy it, because that’s what it’s all about right?
Structure your Training
Once you have booked your charity event, it’s a good idea to come up with a training plan. This will help you get in shape for the event and lead to a more enjoyable experience.
You don’t need to train like a pro, but it’s worth coming up with a training plan
Training will differ from person to person, as it will depend on current fitness levels, goals and what type of event you have entered. By including a mix of interval, long rides and tempo training, this will help to improve overall fitness and is a great way to get started.
You can then focus on building up the distance and length of your rides. This will help get you into shape in no time and you will have no worries when it comes to event day!
It is important, however, that you do what’s best for YOU and stick to what you enjoy, as training shouldn’t be seen as a chore. Mix things up and be creative. Try different routes, grab some friends for a ride, or try training on different days and at different times. No matter what, it all adds up and will help you prepare for your event. Just remember, it’s all for a good cause and you should have fun!
Training out of the Saddle
Of course, training on your bike is the most important way to prepare for any cycling event, but including some off-bike training alongside this can provide you with great benefits.
A little strength & conditioning work will help with the ride, as well as your body overall
As we age, our bones become weaker and our muscle mass starts to deteriorate. Resistance training can help to slow down this process and provide more strength to your bones and muscles, which will help increase power in the saddle.
Focusing on exercises that isolate your legs and core will provide the best benefits for your on-bike training. It can help to provide you with more power in your lower body to get those pedals moving faster, as well as to strengthen your core to give you greater stability in your cycling position.
Nutrition
Charity event or not, it’s still important to make sure you have thought about and prepared your on-bike nutrition. This can vary depending on the distance and difficulty of the event.
Carbohydrates will be your best friend and they can come in the form of energy gels, drinks or bars or simply standard food. Making sure you consume enough carbs before and during an event will help to sustain you and make sure you cross that finish line.
We recommend trying different options out during your training sessions to see which ones work best for you. That way there will be no hiccups on the day!
It’s also a good idea to check the weather on the day of your event. If it falls on a hot day, you will likely be sweating (A LOT!) and will therefore lose a large amount salt, which can lead to dizziness and muscle cramps (ouch). If this is the case, you should think about taking some electrolyte drinks to your event, rather than just water to help maintain these levels.
Check your Bike
Wear and tear on your bike is bound to happen during your training, so make sure you check your bike is road worthy before the big day. Check your tyres have enough tread and that there are no sharp objects in them which may have been picked up on previous rides.
Don’t leave it to the last minute to check your bike or have it serviced
Pack a pump, puncture kit and spare tubes for event day. Just in case something goes wrong, you want to make sure you’re prepared so you can complete the event.
Recovery
Last, but by no means least, is to make sure you get enough rest. It can be tempting to go flat out and train every day to get as fit as possible in the shortest amount of time, however, this can actually have the opposite effect and be extremely unproductive.
Overtraining can cause fatigue and lead to an injury, as your body will not be used to the intensity of training. Instead of excessive training you should aim to try and get the most out of each session, which should be followed by plenty of recovery days.
Taking rest days shouldn’t be something to worry about. They should be enjoyed. It allows for your body to recover, refuel and grow stronger, so you can start your next session at your best.
