Tips on getting faster - Cycling

mrthingyx said:
Goblet squats (use a bag of books or water);
Bulgarian split squats ( use a settee or bed);
Nordic curls (tuck feet under settee);
Calf raises;
Chinups (loft hatch)
Inverted row (under dining table)
Pushups (various angles);
Weighted step-ups (dining chair)...

Another thing to include in your cycling training is max power/cadence intervals. ;)

The joint tweaks you are getting are probably due to rubbish mobility. Sorting it out might even address elements of your power problem, too.
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Brilliant, I'll install some routines in the coming week! Thank you very much.

touch said:
Yep, rest is the best thing to do now. Might be good to have a quick spin on saturday. 20-30 mins, very easy. easy gears and fast pedalling.
The most important thing on Sunday will be eating + drinking enough.
I would usually have a high-carb meal on saturday night, pasta or rice.
Then porridge for breakfast on sunday.

During the ride, I will have a drink at least every 20 mins and eat something (energy bar, banana, fig rolls, small sandwich) at least every hour. If you wait until you're hungry before you eat - it's too late.
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This is the best advice for the diet on the day I've had, thank you very much! I'll pack my pockets with grub :D what's the best things to buy? I can go out sat eve and collect some energy bars :)
 
I usually take a few energy bars then some normal cereal bars and a few fig rolls too. It's all very sweet, which isnt a problem for me but some people prefer to take something savoury as well.
I always have a couple of energy gels as well to use if I start running out of energy and need a quick boost. If you've not tried them before, i'd recommend taking jellybabies instead, not everybody likes energy gels and in the middle of your big ride is not an ideal place to find out they make you a bit sick.

I also take 2 bottles on my bike, 1 with plain water and 1 with isotonic drink powder disolved in it.

You can get energy bars + iso powder in most big supermarkets now.

edit: oh, also, there might be food stops on your charity ride? Dont rely on them! It's not uncommon for them to run out of food or just be poorly stocked anyway. Plan for taking enough food for yourself for the entire ride and if you get stuff from the food stop thats a bonus.
 
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touch said:
I usually take a few energy bars then some normal cereal bars and a few fig rolls too. It's all very sweet, which isnt a problem for me but some people prefer to take something savoury as well.
I always have a couple of energy gels as well to use if I start running out of energy and need a quick boost. If you've not tried them before, i'd recommend taking jellybabies instead, not everybody likes energy gels and in the middle of your big ride is not an ideal place to find out they make you a bit sick.

I also take 2 bottles on my bike, 1 with plain water and 1 with isotonic drink powder disolved in it.

You can get energy bars + iso powder in most big supermarkets now.

edit: oh, also, there might be food stops on your charity ride? Dont rely on them! It's not uncommon for them to run out of food or just be poorly stocked anyway. Plan for taking enough food for yourself for the entire ride and if you get stuff from the food stop thats a bonus.
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This is fantastic advice for a beginner like me! PureGym are providing nutrition apparently, I'll enquire now About food stops :)
 
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