How to ride with others

Riding with others helps with your ride, especially if you do it properly you can do like the professional riders do and ride as a peloton. Riding behind people gives you an opportunity to recover and have an easier ride. This is because you will be shielded from the wind – the biggest enemy of a cyclist. If the wind is coming sideward’s, take on a slightly diagonal position to the rider in front.

1. Riding with others comes with a certain sort of etiquette. So some simple commands help riders whilst on the road:

a. Car Rear – car at the back wanting to pass (typically the car has been there a few minutes)

b. Danger (left/right) – When there’s a pothole or something in the road and on your cycling path – also point at it.

c. Clear – when approaching a junction and there is no traffic and others can follow you out the junction.

2. When riding as a peloton, it is essential that:

a. You go at a similar pace as those riding with you

b. Ensure smooth gear shifting, and continual pace when switching gear

c. If you can take your turn at the front

d. Don’t suddenly brake without warning the group.

Eating and Drinking

Eating and drinking right is key to a completed ride. You have to get it right. If you are not taking on enough drink and food your body will ‘bonk’ this causes you to feel sick and have no energy – every turn of the pedals is a ridiculously hard effort. Prevent this from happening by:

1. Breakfast: Eating Porridge with Fruit and Nuts really is a great start to the riding day. Add a banana to that and you have an all round good energy meal. If you don’t like porridge, get yourself some good carbohydrate about 30 minutes before the ride. Toast and Peanut or Almond butter is a good alternative (don’t eat this if you have a nut allergy!!)

2. During the ride: Ensure you have taken snacks to keep your energy levels up. Some snacks also may give you a feel good factor such as a mars bar – always helps as a reward after climbing some big hill.

3. Energy Gels and Bars: These have become very popular. A mix of glucose and other ingredients to give you energy boost. They come in all sorts of sizes and flavours. Some contain caffeine and some are organic. Jelly babies have a similar effect and a lot cheaper.

4. Drinking is essential. Pre, during and post ride. Water is an excellent hydrator. However you may want to consider something with electrolytes in during the ride to replace those that you have sweated out. If you have space for more than one bottle cage on your bike, get another – then fit it and fill it.

5. Energy Drinks: There are energy drinks available and you may well want to look at those. These come in all different flavours and mixtures. Some also contain caffeine.

6. Our advice: Try out energy drinks, bars and gels beforehand. The richness of the contents may not settle well with you if it’s the first time you have used them.

7. Post Ride Drinks: Recovery drinks are becoming more common. Whilst riding you will cause micro-tears to the muscles you are using which often cause you to ache post-ride. To help you recover quicker eat some protein about 20 minutes post ride to help your body repair itself. Some sports drink manufacturers do make specific recovery products but if these aren’t up your street then some chicken, spinach and brown rice will be an ideal alternative. 

How hard can it be?

1. Well it is meant to be a challenge. By doing training and being prepared you make the challenge easier.

2. You don’t have to enter the longest ride if you don’t feel you are ready for it.

3. There will be feed stops to allow you to have a break and recover, otherwise why not take time out and have a cafe stop. It’s not a problem – you’ve got to remember it’s your ride.

4. It’s not a problem if it’s one hill too many – walk it – there’s nothing to be embarrassed about, it’s better to enjoy it and make it your ride than it is to really hate the ride afterwards and not getting on your bike again

What basics do you need to know?

1. It’s key to get prepared. Don’t turn up on the day and believe you can do it without any prior riding. You could seriously hurt yourself.

2. Get yourself a correctly fitted and safe bike. Most bike shops will offer a fitting service. Correct fitting could reduce the prevalence of injury or pains. Whilst getting the bike fitted also get it serviced to make sure it is safe – don’t feel you can just pull out the old Mountain Bike and give it a dosing of WD40 (lubricant) and it will be fine – you are heading for disaster!!

3. Wear a helmet – there is lots of evidence to support how wearing a helmet can save your life. The professional riders wear them – so can you.

4. Dress Appropriately – make sure you have a waterproof, and wear the right clothing for your ride. There are lots of different bits of clothing you can buy online or in your local bike shop. This makes cycling more enjoyable and comfortable.

5. Carry some ID with you – some sportive’s will give you numbers, however some may not. Carrying ID helps if you have an accident to easily identify you and contact your loved ones if it’s serious. A unique idea is www.onelifeid.co.uk or a sticker on your bike.

6. Build yourself up – don’t just think you can turn up and ride. Give yourself time in the saddle about 4-6 weeks before the actual ride. This ride may take up to 5 hours in the saddle. This is testing both physically and mentally. Build yourself up slowly – take time and go riding with friends who may help encourage you. 

Sunday Rideout's

 Sunday 6th October 2013

Leaving Rhos Campus, top car park at 9am

Three routes are available, beware Wales is full of hills and so are these rides.

Hover and click on the link to find out more

Bach 

Canol

Mawr

There are some nice Cafés along the way, so bring some money and take a little time out to have a break and chat.

For those who like a bit of competition 

You have to be in it to win it.... don't miss out

Strava embedded challenges.
You will need to have the strava app or Strava compatible GPS device, and be a member of GLLM Cycling Strava Club. 

Times on the day will only be eligible for classification points.

Hover and click on the link to find out more

Hill climb 1

Hill climb 2

Hill climb 3

Time Trial 1

Time Trial 2

Sprint Finish

Points will be awarded for fastest times over the given distances, 5 for the fastest, 4 for second fastest all the way down to 1 for fifth fastest.