| Tip #1 | | | | in with your water, such as SIS go. They will keep you |
| Always have at least three rest or recovery days. | | | | topped up with carbohydrates, and keep your |
| This ensures that your muscles have time to repair | | | | electrolyte levels balanced, which will help you avoid |
| and recover after your last road bike training session. | | | | cramps. |
| Make sure you eat plenty of protein after any training | | | | Tip #6 |
| you have done. | | | | Drink often! Roughly every 15 minutes and before you |
| Tip #2 | | | | are thirsty. Dehydration will make your road bike |
| Don't start doing your higher intensity training until you | | | | training a waste of time, and ineffective. |
| have built up your aerobic base miles. You should do | | | | Tip #7 |
| these over the winter, and try to do at least 300-400 | | | | Occasionally, find a point in the distance and sprint until |
| miles per month. | | | | you reach it. You can do this as part of your base |
| Tip #3 | | | | miles, just make sure you don't do it too often. |
| EAT! Cycling uses up calories, even at a steady pace | | | | Tip #8 |
| of 15mph you will burn quite a few calories. Always | | | | Mix in handling skills with your road bike training, you |
| bring at least couple of cereal bars with you, you could | | | | can go faster without having to put in any extra effort |
| also carry flapjack, bananas and energy gel. Adequate | | | | if you can corner quickly. Find a tight corner, which you |
| nutrition is vital for effective road bike training. | | | | have clear view of (beware of oncoming traffic!), and |
| Tip #4 | | | | gradually build your speed up. |
| EAT OFTEN! There's no point carrying that extra food | | | | Tip #9 |
| around if you don't eat it! As a rule of thumb, eat every | | | | Go to bed early. I will admit I have missed some road |
| 15 miles, and eat before you are hungry. | | | | bike training sessions after going to bed too late, and |
| Tip #5 | | | | not wanting to get out of bed in the morning. |
| You can get isotonic energy powders which you mix | | | | |