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Preparation tips

Training tips

Recovery tips

  • Straight after a hard ride ride consume a high-GI carbohydrate sports drink and sports bars to replace lost fluids and electrolytes. This will help kick start the rebuilding of your glycogen stores.
  • In the evening, eat a good quality lean red meat or white meat meal and do a little walking to re-balance your body.
  • On recovery days, take yourself out for a light ride on a flat road and focus on spinning your legs at a cadence around 90-100 rpm. Keep your heart rate below 75% of your max.
  • After each ride, do light stretching after each ride (but not before).
  • In general while training, try not to over indulge with your celebrations and drink in moderation. Alcohol dehydrates you and hinders recovery.

Stretching tips

  • After the ride focus on gently stretching your hamstrings, glutes and hip flexors as well as your lower and upper back.
  • You can use a blue roller to help release myofascial trigger points.
  • Book yourself into a light flushing massage a few days after the ride.
  • The most common injuries from long rides are lower back pain and knee pain.
  • If you do suffer from any form of injury or repetitive strain soreness then rest up and do some light walking. See your doctor or professional physiotherapist if symptoms persist after three or four days.