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British Heart Foundation – London to Brighton Bike Ride 2011, Training Tips

British Heart Foundation – London to Brighton Bike Ride 2011, Training Tips

TIPS – Hi there, I’m Nick, this is Paul, we work
at British Cycling. Well done for signing up for the BHF London to Brighton bike ride,
we hope you have a fantastic time. We’re going to try and give you some helpful tips,
hints and advice to make sure that you have a great time on the day.
– Here are a few tips on what to do with your bike. So it might have been sat in the shed
all over winter and there’s a couple of things that might need checking on it. If
you’re not sure about what to do with your bike we suggest that you take it to a local
bike shop to get it serviced, but here are the type of things that we’d like you to
check: – make sure that the front and back brakes work fine so you can stop when you’re
out there. Make sure that the bike fits you and the saddle height is the right height
for you. So the simple way of doing it is put the crank, this item here, parallel with
the seat tube. Sit on the bike and put your heel on the pedal and ideally there should
just be a little bit of bend in your leg. I’d recommend some reasonably heavy duty
trainers. You’ve got to wear some good shoes that fit nicely, that don’t rub and are
nice and firm on those pedals. It’s also a good idea to tuck the laces in so they don’t
get caught in the chain, you don’t want any little accidents while you’re out there.
As the big day approaches here are some things you need to think about bringing on the day:
A helmet A cold drink
Your mobile phone A snack
A puncture repair kit A pair of gloves
A waterproof jacket And suntan lotion
When you’re coming down to a corner or you’re just about to turn a corner, just like driving
a car, you go into a lower gear, into like the easiest gear. And say if you’re turning
left make sure your left pedal is up and if you’re turning right make sure your right
pedal’s up. And also then because you’re in a lower gear it’ll give you energy and
the burst to keep on going. My tip would be to pace yourself up the really
long hills and learn how to use the gears on the bike. What you need to do is put it
in a nice easy gear and pace yourself up the hill so your pedals are going round really
fast, rather than being in a hard heavy gear where you’re pedalling really slowly and
grinding your legs up the hill. But remember the great thing about hills is once you’ve
done that slog to the top it’s downhill all the way the other side.
Cycling is a great social sport so make sure that you get out and do as much of the training
as you can in a group, go out with your friends. Just make sure that until you build up the
confidence and the skills that you leave plenty of room between the bikes.
If it’s really hot day or you think it might be sunny put some sun cream on. Remember to
put it on exposed areas and guys especially if you’ve got really short hair make sure
it’s behind your ears and on your head. So when you’re slowing down, you’re going
down a hill or anything like that, make sure that you put both hands on the brakes and
the emphasis being on your back brake rather than your front brake, otherwise you’re
going to go head over heels. In terms of building up your distance make
sure that you follow the simple rule little and often. It’s much better to try and get
out and do lots of little rides as regularly as you can rather than try and tackle one
huge ride the first weekend that you get on your bike.
. [End of transcript]
Arc Transcription and Secretarial Services BHF – London to Brighton Bike Ride –Training
Tips Page 2 of 3

7 comments on “British Heart Foundation – London to Brighton Bike Ride 2011, Training Tips

  1. as in a car – the front brakes are the ones that do the real work. to stop with any confidence you *have* to rely on the front brake more than the back. so, in order to not go over the handle bars you must manage how hard you brake and brace off your arms, sticking your bum backwards.

  2. anyone actually know the length of the climbs? i've heard the last one is the toughest?? just i live in cambridgeshire and the only hills we have i can climb are realatively short and not very steep,

  3. Ditching Beacon is apx 1.1 miles overall – but the hard bit is only about a mile 🙂 The challenge is to avoid the 90% of people that walk it – and hence provide an obstruction!
    I've done it 3/3 times – so it can be done! Check out my videos and there's more on the 2009 and 2010 versions

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