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You will enjoy the event much more Born and raised in Edinburgh, Scotland, Chris Hoy started cycling on the day if you put in the effort and commit to your training. at the age of 7, competing in BMX racing and mountain biking into his teenage years. He represented Scotland at the junior championship level in rowing, but soon returned to track cycling GETTING STARTED SET UP and won a silver medal in the junior sprint - his first British In some ways the hardest thing is Before starting on a journey of this championship for track cycling. getting started but to paraphrase scale, whether it be Break the Cycle Confucius, the event is just a collection with Social Bite or just a long training In 1999, Chris Hoy graduated from the of pedal revolutions (as opposed to ride, it’s worth visiting your local University of Edinburgh in 1999 with a steps) and so the first thing is to get bike shop. Not just to have your bike bachelor’s degree in sports science and out and ride – not for any set distance checked over for safety and road won a silver medal for a team sprint in his or time but just for enjoyment. worthiness, but to get your saddle set first senior world championship. to the right height and for any other Maybe pick a cafe or place to visit tweaks that will make your rides more As Scotland’s most successful Olympian, and head there. You will be spending comfortable for you. Sir Chris Hoy is described as ‘everyday quite a bit of time on your bike over the greatness’ and ‘The Legend’, with 6 next few weeks so you will need to get Olympic golds and 1 silver medal, 11 comfortable with it. world, and 2 commonwealth titles. No matter how fit or unfit you think For his incredible performances and you are, every time you go out on a contribution to British sports, Sir Chris training ride you help yourself prepare Hoy received the MBE title in 2005 and and get used to being on the bike. was presented with his knighthood in The important lesson to learn is not to 2009. He retired from competitive cycling try to push yourself too much in the in 2013 but his career didn’t end there. beginning. In 2015, his interest in car racing lured him to the sport, winning the European Le Mans Series LMP3 title. In 2016, he competed in the 24 Hours of Le Mans, finishing 17th overall. This award-winning author, fantastic storyteller, accomplished speaker and owner of HOY Bikes is the pinnacle of inspiration for thousands both nationally and internationally. Page 03 TRAINING PLAN The training programme that is right for you will depend on your It is also a great idea to vary your Include a couple of rest days and level of fitness and experience, along with your time availability and training. Switch up your route to take spread the longer distances out in some different scenery, do some initially. For example, your week’s any other activities you may be doing. Do not be tempted to follow a circuit training, or even go for a run or training may look like this: detailed training schedule if it does not fit with your lifestyle. There participate in a spinning class. If you MON – Rest Day are plenty of examples available on cycling forums and magazines, vary your training, you will improve your but you are best adapting a training programme to suit you. overall muscle and fitness. TUE – 15 Mile If you are already capable of cycling WED – 10 Mile regularly for distances of around 60 THUR – 25 Mile The British Cycling website has a full set of weekly schedules you could miles and over, then you should be ready download and follow here for the event in September and your FRI – Rest training is primarily about maintaining SAT – 25 Mile your fitness base, building it up in July One important thing is to try to get You should next look to build up your and early August before tapering two SUN – 35 Mile into the cycling habit. This does not training steadily, just by small increases weeks prior to the event. mean day-in-day-out riding but try to at first. You want to try to avoid making ride your bike at least twice a week the training a chore so think about If your cycling fitness is a little below that then you might like to consider an and ideally 4 times, if you are not riding with friends and vary the routes If your cycling fitness is not yet at initial training programme. doing other activities. This can be to keep things interesting. that level, don’t worry. Scale down the incorporated into your daily routine Break the Cycle will involve riding Schedule time in each week to do five distances or time accordingly, with such as riding to work or leisure and descending a few hills of various days of training which include: the longest ride being around 2 hours, activities on the weekend. Time on the gradients and distances so we for example. saddle is key – not just for getting you recommend including some hills on Schedule time in each week to do fitter but getting you used to sitting on Every week try to increase the your regular training rides. They do five days of training which include: the saddle for long periods at a time. distances by no more than 10%. not have to be identical to the ones 1 x 35 mile OR 3 hrs If you already do a lot of fitness you will face but should be sufficient It is unlikely your weeks will follow activities, then you will find that as enough for you to get used to 1 x 25 mile OR 2.5 hrs exactly the same pattern – life you get used to being on the bike selecting the right gear, riding at is generally not so routine. It is 2 x 15 mile OR 2 hrs you are likely to soon be able to ride a suitable cadence, pacing, and important to be flexible over your reasonable distances. maintaining a steady rhythm. 1 x 10 mile OR 1.5 hrs training to adjust things as you go. Page 04 Page 05 DIET AND NUTRITION RECOVERY AFTER GROUP TRAINING Fuelling your body properly is extremely YOUR RIDE If you are training with a group, there important for maximising your energy Another key point is to allow are a few ‘rules’ to be aware of: levels. Eat high carbohydrate foods recovery time in your training → If you are leading the group that you → When you are ‘following’ a rider, never a couple of hours before riding and plan. Recovery time is important are riding with you must be aware overlap your wheels. You need to stay sustain your energy levels whilst riding as it allows the body to absorb all that you have a certain responsibility a comfortable distance away from by eating and drinking often as you ride. the training you have done. for the cyclists behind you. You must the wheel in front. You also need to Energy drinks and isotonic gels are a make them aware of everything train yourself not to get ‘mesmerised’ good way to keep your body fuelled. that you are doing, such as shouting by the wheel in front - learn to look ‘Stopping’ when you a braking but through the rider/wheel. remember to not stop suddenly other than in cases of emergency - easy If you keep your wits about you and does it! do enough training, you will get great → When you are preparing to tackle a hill, satisfaction out of completing the Break the most common new-rider mistake the Cycle event! is “drop kicking” the person behind WARM UP FITTING IN TRAINING when standing to climb. This happens Before any training it is important to It is often challenging to fit training in because you naturally transfer your spend 10 minutes warming up and to a busy work schedule. Here are some weight as you stand, causing your stretching to avoid injury. tips to help you organise your time and bike to slow down. The rider behind keep on track for achieving your target. then hits your rear wheel, often with a painful result. To avoid this, move • Plan your week ahead so that you up to the next higher gear before know when you will be training. standing to compensate for loss of • Get up earlier to give yourself some speed and maintain pressure on the extra time to fit in the training. pedals so that your bike does not USEFUL LINKS move “backwards” towards the rider • Cycle to work/shops/friends – behind. This sit/stand transition takes • www.bikeradar.com anywhere you can! practice but soon becomes second • www.ctc.org.uk • Try different sporting activities nature. Concentrate on eliminating within your training to help keep any freewheeling as you stand. You • www.cyclingweekly.co.uk you motivated. should always feel resistance through the pedals. Page 06 Page 07 CODE OF CONDUCT KIT INVENTORY Below are some of the terms & conditions which all riders taking Our recommended minimum kit list is: part in the event must abide by at all times to ensure a smooth → Waterproof cycle jacket → Carry a spare inner tube, tyre levers, and most of all - safe experience for everyone taking part.