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Training : Cycling
In order to enjoy your Scope bike event, you need to train! You could be cycling for up to eight hours a day, and the more training you do in advance the easier it will be to keep going, day after day.
There will be people of different cycling abilities and fitness levels on your trip so please don't be put off if you haven't been on a bike for a while or are not an expert cyclist. As long as you train then you will be OK and able to complete the challenge.
Warming up and cooling down
Warm up by jogging on the spot for a minute or so and exercise your arms in order to increase blood flow through your body. Remember to spend time stretching all the major muscle groups before starting any exercise. Keep covered up whilst warming up. Cool down after exercise by gently decreasing intensity. Don't just stop suddenly as it could shock your body. Stretch out your legs, shoulders, back and arms to prevent them from becoming stiff.
I have not cycled before, how should I start?
If you have not cycled for some time, begin with a couple of half-hour rides per week. After two weeks, increase to a third ride of about 45 minutes. After a month, two rides of 30 minutes and one of an hour. After two months, two or three rides a week over two hours. As the day of departure draws closer, you should be able to cycle comfortably for five to six hours a day, on hilly terrain. Preferably take a couple of weekends off and cycle both days, with regular breaks every couple of hours or so.
Whatever your level of fitness, it is better to ride four half-hour rides per week, rather than one ride of two hours per week. Regardless of the weather, it is always far better to train outside on your bike than in the gym, although incorporating both in your training programme will help to increase your general fitness level.
Things to practise
Whilst training outside on your bike, try to get yourself used to the following:
- Cycling with wind resistance
- Drinking from your water bottle whilst continuing cycling
- Climbing up hills
- Being in the saddle for long periods of time
- Cycling off-road
- Getting your knees accustomed to hours of peddling
Off-road cycling and mountain biking
The amount of training you require depends on your current degree of fitness and mountain biking ability. You must understand, however, that mountain biking is not easy and a proper training programme is essential. The route may include biking on roads, through forests, off-road on single and gravel tracks, rocky technical trails and also up and down steep mountainsides (which are often ski pistes in winter). It is important that you are prepared.
It is essential that you take the time to get out on a few routes that cover all angles of your riding. Be honest with yourself about your weaknesses, whether technical descents, sudden power surges or a long haul uphill.
Saddle and gears
Making the most of your gears will dramatically improve your cycling ability. Practise changing gear as you cycle up hill. The lower the gear, the easier it becomes but the quicker you peddle. Make sure you are in the correct gear for fast on-road cycling. The higher the gear the faster you become, but it is also harder to peddle. Try to get a good balance, so you don't strain your knees or tire yourself out.
Make sure your saddle is the correct height otherwise you may suffer pain in your knees or legs. When you are in the saddle your feet should just miss the ground. If you aren't used to having your saddle so high, put it up gradually and seek advice from your local bike shop.
Safety
During your cycling routine, do not forget to take water, a small medical kit, puncture repair kit and make sure you always wear a cycling helmet. If you are cycling alone, make sure someone knows where you have gone and what time you expect to return. If you have access to a mobile phone, take it with you.