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Macmillan Cycletta Coach Offers Top Tips for Sportive Training

by Nick Gregory

GB Flag

As the Macmillan Cycletta series of women-only bike rides loom large on the horizon, British Cycling coach and Personal Trainer, Kerry Bircher has come up with some top training tips for women up and down the country who are jumping on their bikes for the events.

Women of all levels of experience and ability are signing up for the events, and the best bit of advice Kerry offers is to be prepared and to start training as soon as you can - especially for the longer distance rides.

This year's Macmillan Cycletta series now includes distances of 100 and 150km in several events, aimed at cyclists looking for a more challenging route.

Bircher says: "The better prepared you are, the more you will get out of your cycling. We all have busy lives and it can be difficult to stick to training schedules, but here are some tips to help you be ready to get pedalling and have an amazing experience at your Macmillan Cycletta event."

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Be Prepared!
I keep saying it, but it is so important to make sure you and your bike are ready to start training. Start out with a correctly set up bike, kit, a fuelled stomach and full bottle, and your training will be more enjoyable.

Service Your Bike If you haven't used your bike for a while, have it serviced at a specialist bike shop to ensure it's roadworthy.

Write a Plan Write your weekly training sessions into your diary. If you write something down, you're more likely to commit to it and do it.

Wear the Correct Gear Invest in good cycling shorts. They should be seamless and chafe-free.

Check Your Tyres Pump up your tyres before every ride. Buy a pump with a gauge - the correct pressure should be indicated on the tyre itself. Also, make sure you know how to repair a puncture!

Think about Nutrition Stay hydrated, have enough fuel on board to do your session, and replace what you've used during that session afterwards.

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Check Your Posture Get your position right on the bike. You will perform better, be more comfortable and as a result enjoy your riding more.

Rest and Recover You don't get fitter when you're riding, you get fitter when you recover afterwards, have at least one day without exercise every week.

Go for a Recce Study and take a note of the route ahead of your Macmillan Cycletta event.

Be Sun Safe Remember to apply sun protection, not forgetting to coat your neck, nose and ears as well as exposed limbs. Don't forget your sunglasses!

The Macmillan Cycletta website offers a host of information on training, race day advice and bike maintenance. There are also active Twitter and Facebook accounts to encourage participants to stay up-to-date with the latest news and developments.

To book your place and for more information visit: www.cycletta.co.uk.





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