Pedal Series training hub

Heart rate training is not just for serious cyclists. It can help riders of all levels understand how hard their body is working.

It can be especially useful if you find it difficult to tell whether you’re pushing too hard, or not hard enough.

If you’re just starting out, keep it simple:

• wear a heart rate monitor and get familiar with the numbers
• notice how your heart rate changes during different efforts
• use it to make sure your easy rides feel genuinely easy
• learn more about training zones when you feel ready.

The main thing is not to overcomplicate it. Start by getting used to reading your heart rate during rides, then build your understanding over time.

In the early stages of training, it’s important to build confidence on the road and develop the skills to help you stay safe, as well as building your fitness.

One common mistake among newer cyclists, especially on narrow country lanes, is riding too close to the edge of the road. It might feel safer, but it can put you at greater risk of hitting potholes, debris and uneven surfaces.

Instead, aim to ride slightly further out from the edge. This gives you more space to manoeuvre and helps make you more visible to drivers.

If a car is behind you, try not to feel pressured to squeeze in. Hold your position, then pull in and let them pass when it’s safe to do so.

Drivers should give you at least 1.5 to 2 metres when overtaking. You’re entitled to your space on the road.

Although you may train alone, many cyclists enjoy riding with a friend or group.

People cycling in pairs or groups often wonder if they should be cycling single file or two abreast.

There are strong opinions on both sides. Some drivers see 2 riders side by side as an obstruction. But cyclists often argue that riding two abreast can be safer, helping you stay more visible and encouraging drivers to give you more space when overtaking.

So what should you do?

In many situations, riding two abreast can be the better option, and the video above shows why. But, as with many things in cycling, awareness and common sense are important.

As a general rule, if you’re on a narrow road or traffic is building behind you, it’s courteous to switch to single file and allow cars to pass safely when it is safe to do so.

New riders might find clip-in cycling shoes a bit intimidating, and many riders are put off by the idea of having their feet fixed to the pedals.

But, clip-in shoes are usually easier to get used to than people expect. Once you're comfortable with them, they can make cycling feel more efficient nad less tiring.

Here are a few starter tips:

• Practise first: before heading out on busy roads, spend a few minutes clipping in and out in a quiet area, or while leaning against a wall.
• Unclip early: as you approach junctions or traffic lights, give yourself plenty of time. Leaving it until the last second is when mistakes are more likely to happen.

If you decide to switch to clip-on shoes, stick with it. It should quickly become second nature.

But if clip-in shoes are not for you, don’t worry. Many cyclist don't use them.

As your training builds and your weekly mileage increases, it’s important to pay more attention to what you’re eating.

In the early stages, when rides are shorter and less intense, your usual diet may be enough. But once your longer rides go beyond 60 to 90 minutes, your carbohydrate intake becomes much more important.

If you’re not eating enough, your performance might suffer and you’re more likely to feel tired, low on energy or drained during your ride.

Here’s what to focus on:

• Carb up after your ride: the most important time to replenish your glycogen stores is between rides and within 30 minutes of finishing. Your body is especially efficient at storing carbs during this window, so try something simple like a banana straight after your ride. Then follow up with a good serving of rice, pasta or potatoes after your shower.
• Don’t overdo it: carbs help fuel your rides, and the harder and longer your ride, the more you'll need. But eating too much can lead to unwanted weight gain.
• Think about quantity: for long rides of around 30 miles, aim to eat around 1 to 3 grams of carbohydrate per kilogram of bodyweight after your ride to support recovery.

Once your rides start lasting more than an hour, eating during the ride becomes much more important. If you don’t stay fueled, your energy can drop, your legs can lose power and the ride can suddenly feel much harder than it should.

It's important not to wait until you’re low on energy. Start snacking early on longer rides. Your body can store a few hours’ worth of carbohydrate, but once those levels drop, it can be hard to recover fully during the ride.

Here are a few tips:

• Fuel little and often: aim to take on carbs every 20 to 30 minutes. Sweets or gels can work well, with something more substantial like a cereal bar or flapjack every hour.
• Keep snacks accessible: store snacks in your jersey pockets and keep them in the same place each time.
• Practise eating on the move: it can take skill and confidence, so build this up gradually.
• Start slowly: practise away from busy roads and build confidence reaching for your snack while keeping the bike steady.

If you're not confident about eating while riding safely, it’s always safer to stop in a safe place to eat your snack.

For more advice, visit our Parkinson’s UK Nutrition Hub.

After weeks of training and hundreds of miles in your legs, your muscles will almost certainly have built up some tightness, especially around the hips and upper legs.

Cycling is very repetitive. You spend long periods in the same position, pedalling through the same movement pattern again and again. Over time, this can cause certain muscles to tighten, affect your posture and increase the risk of niggles from muscular imbalances.

Stretching and mobility should always be a part of your routine, but it becomes increasingly important as your training progresses, especially as event day gets closer.

Just a few minutes of stretching after a ride, or in the evening, can help you feel looser, move better and recover more effectively. Watch the video to learn 4 key stretches for muscles that commonly tighten in cyclists:

• glutes
• hip flexors
• hamstrings
• quadriceps.

Stretching is an essential part of your training, not an optional extra. Your legs have worked hard to get you this far, so you need to look after them properly.