“Make sure you build up your capacity for long rides slowly,” says Nettie Edmondson. “If you know the purpose of your ride, you can make sure you stay focused on that intention and make the most of the time on the bike.” 4. Make sure every ride has a purpose, whether that’s intensity, endurance or just enjoymentĮx-pro rider Mara Abbott, formerly of Wiggle High5, says you should make sure every ride has a purpose, whether that’s intensity, endurance or just enjoyment. But if you only have 30 minutes to and from work, why not time yourself and make it a hard effort to get some quality in? Make sure you allow yourself at least five minutes to cool down after your effort.” We call these rides ‘base km’ or ‘base miles’ to work on your overall fitness. “If you have until midday, for example, do a long, normal-paced road ride. “Look at your time frame,” advises Wiggle High5’s Nettie Edmondson. “Then once you’re confident, transition these skills to downhills.”
“Lean around corners, gradually gaining more speed, and get to grips with how the bike flows, your stopping distance, picking the apex and looking ahead,” she says. Penny Rowson suggests gaining basic skills by first practising on the flat. Remember to balance yourself in the corners - your outside foot should be down and you should put some weight on it while your bike and bodyweight are leaning into the corner.” “Use the right gear - not too light otherwise you’ll waste energy and lose balance, but not too hard or you won’t be able to sprint out of the corners.
Then, when out, stand up and push on the pedals to get speed back again. If the road is closed, use all the width of the road, then cut the corner in the inside, and go wide again, trying to not wash out too much speed. Start to plan your line before hitting the corner. “Try to keep your eyes way in front and try to brake before a corner rather than in it.
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“When descending, always cover your brakes and remember not to go in too hard with the front brake,” says Valentina Scandolara who rides for WM3 Pro Cycling. “Everyone does it and it’s how you learn the kind of pace you can ride at - and also how hard you can push yourself.” 2.
Rowson’s ex-team-mate Mel Lowther, who now rides for Team Breeze, says you shouldn’t be afraid of blowing up on climbs in training. “As you improve, add more climbing into your rides and make it fun by adding variety such as riding in and out of the saddle, or change pace and cadence - and if you feel like it, go for a Strava segment!” Don’t avoid hills - seek them out if you want to become a better climber and all-round cyclist Matrix Pro CyclingĮx-Matrix Fitness Pro Cycling’s Penny Rowson reckons that rather than avoiding hills you should seek them out.
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