Love cycling but want to start training for a challenge? Make sure you’re well prepared and you should have fun as well as get fit, dietician Tracy Parker tells Fiona Adams
With tons of exciting charity rides taking place all over the UK, it is not surprising that more and more of us are being lured onto our bikes to set ourselves a challenge (mid-life crisis anyone?), while improving our health – of course – while we’re at it. But before you pedal off into the sunset on your new expensive two-wheeled investment, clad in the latest lycra, it’s important to be realistic about your fitness levels and what you’re trying to achieve. To go all out on the roads you also need to be safety savvy as well as sensible with your training and nutrition. Tracy Parker, dietician with the British Heart Foundation, outlines her advice for aspiring cyclists.
On the road
Sarah Ansell
• Listen to your body and find a balance between training, rest, work and play. If you’re feeling tired try cross-training, pilates or a yoga session once or twice a week.
• If you have any concerns about whether you are safe to cycle, make an appointment to discuss this with your doctor.
• Adjust your training to match your experience level. If you push yourself too hard too soon you’ll burn out and you risk feeling deflated and wanting to give up.
• Keep hydrated. When training for over an hour carry fluid with you and drink while you go. Drink before you feel thirsty – little and often is best.
• If you’re a road cyclist make sure you know and follow the Highway Code. Amongst other things it will help you to stay safe.
• Always look out for hidden bends and potholes. Do not speed, especially down steep hills. The route could be busy and you risk hitting someone or something.
• When taking part in an organised event, listen and follow instructions from marshals and police. If your bike breaks down get off the road quickly.
• Stay safe when group cycling on the roads by using the five hand signals from British Cycling and wear a helmet and appropriate safety gear.
• Learn how to mend a puncture before you set off!
On your plate
• Avoid fad diets, especially where it’s advised to cut out whole food groups such as carbohydrates or fats – these are both essential for good health and can make a difference to your performance. Carbohydrates are needed to fuel the body. It is best to opt for slow burn wholegrain and high-fibre varieties that have a positive impact on energy levels and recovery. Choosing healthy, unsaturated fats found in oily fish, nuts, and seeds will help to keep your heart healthy.
• Although your protein requirements will be slightly higher when you exercise regularly, most people already eat more protein than they require. There shouldn’t be a need to increase your protein portion sizes or rely on special high protein diets or protein supplements.
• The best way to ensure you are getting enough protein for muscle repair and growth is by choosing meals that include good amounts of carbohydrate, which will be used for energy and a good mix of protein choices. Go for lean cuts of meat and try to have one to two portions of fish a week. Low fat dairy, beans, pulses and lentils are also good choices. Try using your hand as a guide to the ideal portion side – the palm of your hand for red meat and your whole hand for white meat and fish.
• Don’t forget your five a day. Certain nutrients such as Vitamin A, C and E, and minerals like magnesium and potassium found in fruit and vegetables are important for maintaining a healthy immune system, energy production and muscle contraction and strength. To get the most benefit, eat as wide a variety of fruit and vegetables as possible.
Gearing up for more great content? You can check out our round up of the hottest cycling fashion for keeping cool by clicking here
On yer bike!
• If a challenge is exactly what you need to lure you back on to your trusty steed (or indeed on a brand new one?), then why not try something completely different and sign up for the London to Brighton Off-Road Bike Ride? This is Europe’s biggest charity mountain bike event; the 75-mile ride takes place on Sept 23 and is for cyclists of all abilities. The route includes forest inclines, technical descents, rocky paths and single track sections. To find out more, visit: bhf.org.uk/events
• Signed up already but looking for other rides? Check out these two alternative rides for a spot of extra training timeoutdoors.com (British, European and global charity events) or prudentialridelondon.co.uk (annual).
You can check out another piece from our Special Cycling Issue by clicking here
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