Cycle Slam Tips
1. Training
To successfully complete this challenge in the most enjoyable way we recommend you begin to ramp up the number of miles you are riding over the winter such that you increase your physical endurance and get your body used to riding several hours in a day. Begin by trying to ride every other day (for those of you who commute to work by bike, you should already be used to getting up and putting a few miles in each day) with 1-2 longer rides at the weekend. Begin gradually, but try to get up to 50/60 miles initially on a single ride and after a few weeks, increase this to 70/80 miles. For those of you with a more relaxed weekend schedule, or an understanding family, doing two back-to-back long rides at the weekend will get you used to riding consecutive days. In the New Year you may wish to consider a training trip abroad to find some longer climb more akin which those in the Slam or you may wish to look into one-to-one coaching such that you maximise your training time around a busy work and family life.
2. Equipment
Its not the Tour de France however you will need a road bike to complete the challenge. We recommend a compact chain-set on the front (front gears, 50 x 34 rings) and a wide spread cassette on the rear (rear gears, 12 x 27 sprockets). There are varying combinations of the above but ask your local bike shop for advice. Here is useful list of other items and clothing you should consider buying whilst you are training and to bring with you on the Slam -
- A mini pump
- Spare tubes
- Tire levers
- A multi tool
- A saddle bag (for the above items)
- Two water bottle cages
- Two water bottles (large)
- Approved cycling helmet
- Glasses
- Cycling gloves
- Cycling bib shorts
- Socks
- Undervest/base layer short sleeve
- Arm warmers
- Leg warmers
- Rain jacket
- Cycling shoes and clips
- Overshoes (waterproof)
- Long sleeve cycling jersey
3. Nutrition
Knowing what to eat & drink and when is important when doing a challenge such as this but it is also equally important to get used to the various types of cycling specific foods/drinks out there. Here are some basic tips -
Drinks - When you are training, try to start using energy drinks rather than water or cordial. We recommend an electrolyte drink which you mix into your water bottles according to the instructions provided. This will give you extended energy and also prevent cramps later into the ride. A rule of thumb is that you should drink 1 bottle of fluid per hour, increasing intake on particularly hot days.
Foods - Experiment with energy bars and gels. Energy bars give you lots of energy in a condensed bar so you don't have to carry a french stick! There are a variety of flavours, just try a few to see what you like. Gels are slightly different in that they give you a burst of energy, particularly good later into the day when fatigue starts to set in. Often containing caffeine, gels give you an instant boost. We recommend a bar every 1.5hrs and a gel every 2 hrs towards the end of your ride. As always, read the packaging for product information and allergy guidance. You don't have to go down the high-tech route; foods like flapjacks, small sandwiches, jelly babies, dried fruits and nuts will all give you the sustenance you need.
