Some sound advice from coach Kenny Riddle on how to maintain fitness & training 

This is a difficult time for everyone and of course cyclists are no different. In this period what is critical to remember is that health is always a precursor to performance. Look after yourself and those around you, and full training and doing the things we love will return in time.

There are some things we can still do though to push our training forward whilst trying to limit our time out of the home and adhering to the government’s guidelines.

What I suggest doing for the next few weeks is ride your bike for fun whilst building a foundation for the ‘new’ season. This allows you to go out and enjoy some nice miles in better weather over the next few weeks. You could also look back at our first block of training here.

This is also an ideal time to work on areas that require improvement:

Cadence: work on increasing cadence during your rides, ideally 90-98rpm.

Pace judgement: most riders tend to hit it hard on the hills and then ease off on the flat or downhill. Pick a rolling route and try to keep your heart rate and/or power as steady as possible rather than spiking up every time you start to go uphill. A top tip is to use your gears more ensuring the pressure stays on after you go over the brow of the hill and then easing off on the next up.

Stretching: this is an area that most riders tend to neglect! Regular stretching will allow you to prevent injury, sit for longer periods on the bike without discomfort, particularly to your upper body.

Core, back and arm specific exercises: this will allow you to sit stronger on the bike ensuring power is directed through the pedals efficiently and with the added benefit of less discomfort.

British Cycling has lots of videos that cover stretching, core and cycle specific exercises here.

Stay in touch with us on social media, communicate with club members or cycling buddies regularly and don’t be afraid to get involved in some of the virtual challenges and events coming up provided you can do so healthily and safely.

Some useful links:

Staying healthy when cycling indoors

Fuelling & hydration for indoor cycling

Indoor cycling bike care & maintenance

British Cycling advice on Covid-19

Former international road cyclist, Kenny Riddle is a British Cycling Level 2 coach and competed in the Commonwealth Games in Canada in 1994. He won the Scottish Vets Road Race (2012, 2014, 2015, 2016) and was KOM leader and overall winner in International Masters Tour of Mallorca (2017).