Preparation
Getting tough this week… Two weeks down but you’ve got to continue to keep the training going or it won’t be so comfortable to do the distance on the day.
Nutrition
Hopefully you’re taking my advice from last week to use the opportunity to lose a few unwanted pounds. Keep that up now over the next few weeks.
Specifically for the cycle itself you’ll want to have a few energy bars with you to keep you fuelled up. I’d advise using the next few weeks to try out one or two different brands so as on the day you don’t end up with one that tastes horrible or you just don’t like. This will come down to personal taste, so buy two or three different ones in your local bike shop and test them out on the bike for the next few spins.
Given the distance you might also want to use an energy drink mix in the water bottle. Again it’s personal taste, so trial and error is best in advance of the cycle to avoid ending up with something horrible on the day.
Equipment
As we all know the weather can be mixed, not to say unseasonal! It can change so quickly - and suddenly you may need to wrap up well.
Try not to have anything too baggy on as it’s so windy it could turn into a sail! It’s tough riding into a head wind so you want to be as streamlined as possible. And always have a rain jacket or gillet in the pocket just in case it suddenly changes while you’re out. When you get cold on the bike it’s very difficult to get warm again so do your best to avoid that happening.
Training
You should now be up to 1-2 spins of 35-40kms for next week and keep these at a good pace. Put yourself under some pressure but not pushing it into the red.
Also, if it’s available to you, use the gym as an option for these mid week sessions if it’s just miserable out. Get into a spin class or do 45-60mins mixed between a few different cardio machines – Bike – Stepper – Cross Trainer.
For this weekend - aim to do a 60-70km spin. Still keeping the spin continuous with as little stops as possible. Consistency is the key. And remember, wrap up well and stay safe out there.